Today I ran 10km. My goal for running is to run 10km 5 times a week.
Bodyweight training today I did 100 pushups, 100 pullups, 30 handstand pushups.

I still got to do 100 squats, 20 handstand pressups, 300 crunches and 300 bicycle crunches.

My goals 1 month from now are mon-fri

10km run
100 squats
100 handstand pushups
100 pushups
100 pullups
300 crunches
300 bicycle crunches.

I'm also looking at losing around 4kg. I get 120g of protein a day and 300g carbs and 80g of fat. I'm getting around 2400-2500 calories a day.

Sitting at 77kg so I'm going to see what I look like at 73kg. I'm 177cm. Heaviest was 101kg.

I also do fasting. Only eat between 12pm-8pm.

Once I'm doing all of this for a month I will add other exercises like lunges, chinups and dips and do 100 reps each day mon-fri on top of it.

Welcome, good luck.

No back bridge / chin up / pull up / muscle ups? Those would be my additions.

I got combat conditioning by Matt furey(heard he was a scam but exercises are quality imo) as a gift long ago. I incorporated back bridge, but I prefer flat foot squat for knee stability and judo pushups mess with my old shoulders. Occasionally I'll use his accessory recommendations for injury rehab. Really good compilation of bodyweight stuff though.

Oh and clapping military style pushups could probably add speed to your standard pushups. Different hand positions can work muscles a little differently which causes cns adaptation.

Gogogo

Yeah I will look into all those eventually I think.

I can do 2 sets of 50 pushups easily. I can do 2 sets of decline 50 pushups easily. I should probably proceed towards doing 1 arm pushups and 1 arm chin ups since I can do 30 pullups easily in 1 set.

I might just start doing decline diamond pushups. I dunno I might scrap my original plan and start doing harder exercises.
Muscle ups look pretty cool. I also would like to be able to a do a human flag.

I will do some research tonight into it.

Even If you sent me back 35 years, that workout routine would still kill me.
You have not given enough background. You must be, or have been competitive in some sport to get to that workout level.
What sport are you in?!?

I used to play rugby and Aussie rules. havent kicked a ball since i was 18 and im 31 now. I'm much stronger than I was at 21.

Todays workout i did just before eating 3/4 cup of brown rice, 1/4 cup of lentils, 95g of tuna, 150g green beans. Around 50g of protein, 160g estimate of carbs.

todays diet will be

2 cups of milk
100g oatmeal (30g protein)

3/4 cup of brown rice, 1/4 cup of lentils, 95g of tuna, 150g green beans (50g protein)

3/4 cup of brown rice, 1/4 cup of lentils, 95g tuna, 150g green beans (50g protein)

I might get some eggs as well and some 100g of brocooli. might have around 145g of protein today, around 400g carbs, 90g fat. Around 3000 calories.

4x25 db bicept curls 7kg weight
4x25 db hammer curls 7kg weight
6x33 pushups (34 on two sets so 200 pushups)
3x33 decline pushups (34 on first set)
1x100 crunches
4x25 db shoulder presses 7kg
3x33 db rows 7kg
3x33 shrugs 7kg
100 dips
3x 1 min planks

Going for a 5km run in couple hours and probably do 100 pullups and will add chinups as well. Going to do some squats and lunges too. Add a few handstand pushups to finish it off.

I'm upping the eating to 3000 calories a day.

I will probably repeat these workouts twice today minus the leg workout. I will walk to 30 mins to do the pullups and walk home. Just done another 40 pushups.

Goals now are just tons of reps of bodyweight exercises and dumbbell exercises.. hundreds of reps everyday full body workouts.

run 9km today. 3km in the morning 6km in the evening. also walked a total of 15km.
Done 170 pushups, 30 handstand pushups, 100 pullups, 100 dumbell hammer curls, 25 bicep curls.

Going to train legs and abs tomorrow. Probably run 3km at least and if i feel good maybe more.

ran 5km this morning in 29 mins. Was a awesome run.
I hardly am puffing so will up the pace and see if I can get 5km in under 25 mins in the next few weeks.
Instead of eating brown rice I'm eating white basmati rice. Much nicer to eat. have 1/3 cup twice a day.

Diet today is

100g oatmeal
1 glass of milk
2 coffees

1/3 cup of white basmati rice
1/4 cup of red lentils
3 eggs scrambled
3 small tomatos
Lettuce

1/3 cup of white basmati rice
1/4 cup of red lentils
2 cans of tuna
100g brocolli
100g beans

handful of pumkin seeds
1 carrot

I'm getting around 120-125g of protein a day. Probably somewhere between 200-250g of carbs. Probably getting between 2000-2500 calories.
Blood pressure is good at 118/60 49 resting heart beat. It was 170/90 when I was 101kg (222.6lbs) on blood pressure medication and the cholesterol was extremely high. All gone back to normal and on no medication for either blood pressure or cholesterol. Current weight is 74.6kg (164.4lbs) after having breakfast and going for a run.

I'm going to grow some lettuces and chillis in my backyard. $2 for 8 lettuce plants which will be ready to eat in 3-4 weeks. Same price as a $2 for a bag of lettuce from the super market and I will get a lot more lettuce. No bugs here that eat the lettuces so don't need sprays. Chillis I will also get which are easy to grow as well. Mix the chillis into the rice.

Done 5km in 27mins this morning. Did a 20km in 2 hours 5 days ago. Done 2x50 push-ups today.

Goal for tomorrow is to do 5km in 25 mins or less.

Long term goal is to do 5km in less than 20 mins.

Where do you life to grow those things easily?

Todays workout

6km (3.72 miles) in 34 mins.
1x34 pushups
1x33 pushups
1x 33 pushups

100 pushups and a 6km run.

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