Quarantine fitness

Tried a challenge yesterday if anyone is up to it, from former American football player Ray Lewis.
One exercise only (push-up, squats, sit-ups, etc.), and to count the rep, you take a deck of cards, you pick one card it gives you the reps, you do the reps, than you pick another card, etc. until the whole deck is completed.
Rep counts is as per the following:
2 -> 10 the number of the card gives the number of reps
J, Q, K -> 10 reps
A -> 25 reps
Joker -> 50 reps.
Did it for pushups without the two jokers yesterday, really hard (for me at least).

If one exercise only isn't much fun (what I can understand), I used to make a variant of the deck of cards. Same principle, but the exercise depend on the suit of the cards and the rep count is a little different:
spades = squats
clubs = pushups
heart = burpees
diamonds = sit-ups
2 -> 10 the number of the card gives the number of reps
J -> 12 reps
Q -> 15 reps
K -> 20 reps
A -> 25 reps
It allow to be always different and with 4 exercises, you can mix it with whatever you want, and it only requires a deck of cards (which is fairly common)

436 pushups in one workout? No deal.

yeah it is a bit much and I had a hard time completing it. However the variant that I used to do with 4 exercises was bit better/less unenjoyable to do and you can mix with all the exercises you want/need

I’ve done hearts: pushups, spades: squats, diamonds: crunches, clubs: chin-ups before.
Aces = 1, Jack = 11, Queen = 12, King = 13.

You can use their Plan Builder to plug in what time you have available and which days you can ride and it'll fill out a plan for you. You can then add/remove workouts as needed. At least that's what I do. Ramp Test is only 20min so you could definitely throw one in if you're not worried about doing a planned one.

Google Sheets

I've been doing the other hundred push up challenge now, 100pushups.com. more volume than hundredpushups.com as you do it every day and looks like more reps each day too, but spread through the day so that it feels pretty easy and doesn't make you sore. Makes you get up and do something every now and then. Every 7th day is a test of your max and then the sets are half of that. Takes some commitment to be at it several times a day every day though, but doesn't take much time. Can't say I'd had much results yet, but at least it's good to do something during work days.

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‘Greasing the groove’

I once did 5 chin-ups every time I walked under my doorframe chin-up bar.
Got to about 200 in a day, which was definitely too much...

I'd find having to do sets throughout the day annoying and do these fitness things not factor in time for recovery? Maybe they just assume that's all you're doing.

Ramp test done, ftp up by 30w was very unfit five weeks ago.

Vastly helped by

https://youtu.be/0-yhYlaXrxQ

Ok, yeah you were substantially lower. No wonder they felt easy. Now the real fun starts.

Maybe they just assume that's all you're doing.

Probably, but at least for now, the two easy sets at a time feel like they don't need much recovery, being so short and far from max.
For example last week I also rode 15-16 hours and did a few pull ups every other day, doesn't feel like too much.
Doing sets throughout the day every day will get annoying at some point for sure, when there's other things to do.

I watched this similar card deck workout video the other day (not found the motivation to do it yet though!) that gives more exercise variation so you're not just smashing out 400 of the same exercise

https://www.youtube.com/watch?v=WLrkT4F7tEc

To everyone doing press up challenges, consider doing back exercises too. Most people are already tight chested and have bad posture with rounded shoulders. This will be compounded at the moment with everyone hunched over laptops at home.
Pull ups are great if you have a pull up bar/tree. Face pulls if you have resistance bands. Rows with something heavy (tins of paint?!)

deadlifts nearby car

I think I'm gonna try my next batch, 8 beers deep and just opened a wine.

Shit there were already beers in the fridge and there's one left, 10 beers?

You should feel even stronger then!

Fucking fuck. 65 (13,14,16,13. 9) back down to 1:30 between which fucked me, 16 was super hard, needed a 10 second break at 9 after it and a 2 minute break before the last set. Dying.

65 total though seems mad.

Couldn't keep track of family guy plot though.

Do the ftp test. I have to do the same tomorrow, as have similarly found my power improve.

Don't be lazy and do the ftp

Already done

Ha - now I have to practice what I preach tomorrow

I then followed it with a 45 minute recovery ride.