Foundation building plan update week 40

-

Ladies and gentlemen, it's week number 40! This means that the reps of our foundation building plan increases! So what's the plan for this week? 

A minimum of 2 times:
• 275 push-ups which needs to be completed by a combination of 1 and 2 pump burpees (military/prison style).
• 125 squats
• A run which needs to be between 3-5 KM, outside or on treadmill
• 65 pull-ups/chin-ups 

This way of building my foundation still feels very good! I'm still able to maintain the weekly rep increase. If I reach a point where I feel my body needs more rest, then I won't increase the number of reps the week after. Instead, I will let my body get used to it and will increase the reps the week after that one. It's ok to get a little uncomfortable, but we should avoid injuries to keep building that strong foundation. 

Yesterday I started with 65 pull-ups, and I was able to do 12 pull-ups in a row! That's a personal record for me. I have never been able to do 12 of those in a row. This means I'm getting stronger! I'm really happy with the results so far. Can't wait to see how far I've come same time next year! 

The 275 push-ups required quite some effort I have to admit! Sweat was dropping like crazy! It felt challenging, and that's a great feeling. Getting out of that comfort zone! I'm curious how the next session will go and what the plan will be next week. We WILL increase, but we have to be careful with how much we'll increase. 

Good luck everyone, make this week count!


Location: Roosendaal, Nederland

Comments

Post a Comment

Popular posts from this blog

Da Vinci's Daily Routine: What Can We Learn?

-
Image
Leonardo da Vinci had a bizarre routine, but what can we learn from it? For the ones who don't know who Leonardo da Vinci is, he was a painter with master pieces like the Mona Lisa, he was an architect, inventor, a student of all kinds of scientific things and born on April 15 in the year 1452.  Every day he painted, created, invented, built and designed. There's so much to tell about this man, but today I want to zoom in on his daily routine. Sleep Routine So let's start with his sleep routine which was quite bizarre. It's said that he used a polyphasic sleep routine, which means he took short naps throughout the day instead of sleeping all night. Leonardo decided that he spent too much time on sleep and invented his own sleeping routine. Most of us are monophasic sleepers, which means sleeping several hours at a time. In Da Vinci's routine, he slept for 15 to 20 minutes every 4 hours of the day. This is quite extreme, because it comes down to a total of 2 hours ev...
Read more

Mistakes I made regarding my YouTube channel and what I've learned

-
Image
As some of you know, I'm also a YouTuber . I've been a YouTuber for quite a while already. However, I still haven't reached any of my personal goals regarding my YouTube growth. I have uploaded over a 150 videos (which seems much but isn't actually), and still at this point I don't even have 1000 subscribers. I know the exact reason for that, and I'm not blaming the algorithm.  Lessons learned  Too much different content - stick to one niche On my channel you find a lot of different content. That's actually problem number one. YouTube likes it if you have a niche. I've been uploading tutorials, workout videos, vlogs, music videos and self-improvement videos. As you can see, that's way too much variety. Analyzing my own content helped me realize that I have to stick to one specific niche. I really love self-improvement, so I have to dedicate my YouTube channel to that niche. If I feel like creating some other type of content, it's probably bette...
Read more

Struggling with having interesting conversations? Try this.

-
Image
Sometimes it seems inevitable - those awkward quiet moments during a conversation. Suddenly there's silence, and neither of you knows what to say or get the conversation started or going properly. Of course, this can happen to even the best of people, but it's inconvenient when you're for example trying to sell something, when you are in love and trying to build a relationship with a certain person, or when you simply want to start a new friendship. Fortunately, this can be fixed! You just need to know how. That's why I decided to create this video, because there are a few techniques you can use which will make sure you WILL HAVE those interesting conversations you always wanted to have! So, what to do? Which techniques do I mean?  Ask questions The first one might sound obvious, but I do want to mention it: ASK QUESTIONS. Asking questions is a great way to start and sustain a conversation, and also to revive a conversation when things start to slow down. Just simple qu...
Read more