Strength Protocol & Totals Programs ~ Days 20 to 25

Strength Protocol Program

Day 20: abs ~ Level 3/5 sets — not a hard day, but my tailbone wasn’t happy with me by the end of this workout.

Day 21: shoulders, chest & triceps ~ Level 3/5 sets — holy soooooo many push-ups today between this workout and one of my challenges!

Day 22: back & biceps ~ Level 3/5 sets — not a terribly difficult day, but hard on the wrists.

Day 23: legs ~ Level 3/5 sets — I chose to do full pistol squats for the first three of the five sets on the first exercise and not the half pistol required. My legs couldn’t do two more sets at full movement. Today wasn’t hard overall, but it certainly worked more than it felt like it did. The DOMS in my inner thighs was surprising!

Day 24: abs ~ Level 3/5 sets — quick and easy!

Day 25: shoulders, chest & triceps ~ Level 3/5 sets — Tough! The sliding push-ups right at the start were incredibly difficult and I had to do them slower than I would have liked. The rest of the exercises were hard, but managed to get it all donw. The last two sets of cross triceps extensions were not easy!
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Posture & Super Saiyan Challenges + Unofficial 2 Minute Pull-Up ~ Days 20 to 25

Posture Challenge

Day 20 ~ 42 micro expansions/3 sets

Day 21 ~ 34 side bend x2

Day 22 ~ 44 micro expansions/3 sets

Day 23 ~ 36 side bends x2

Day 24 ~ 46 micro expansions/3 sets — these felt amazing today!

Day 25 ~ 40 side bends x2

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Super Saiyan Challenge

Day 20 ~ 240 sit-ups (120/120) + 550 squats (20 pistol/150 basic/100 single leg/100 sumo/100 shrimp/80 plie)

Day 21 ~ 240 push-ups (120 classic/50 triangle/25 accordion/25 stacked/20 cross body) + 1200 punches (600/600)

Day 22 ~ 260 sit-ups (100/100/60) + 600 squats (100 jump/100 basic/100 split/100 shrimp/100 sumo/100 single leg)

Day 23 ~ 260 push-ups (50 wide grip/50 decline/50 triangle/50 dragon/30 matrix/30 judo w/alt. toe touch) + 1400 punches (700/700)

Day 24 ~ 280 sit-ups (100/100/80) + 650 squats (150 basic/100 shrimp/100 sumo/150 split/100 plie/50 jump)

Day 25 ~ 280 push-ups (80 classic/50 pike/50 stacked/50 push back/50 spiderman) + 1600 punches (700/500/400)

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Unofficial 2 Minute Pull-Up Challenge

Day 20 ~ 200 sit-ups (100/100)

Day 21 ~ 46 seconds up and down — failed 😦 will try again in two days

Day 22 ~ 240 sit-ups (120/120)

Day 21 (again) ~ 46 seconds up and down — success, but it was very difficult!

Day 23 ~ 50 seconds up and down — tried a few times and failed.

** Currently I am at 18reps for pull-ups to failure and I want to get to 20reps by the end of the year so I am shifting my focus for the next month so I can reach this goal. I will re-try this challenge most likely in January.**