8 April 2007
Drop and give me 100!
Posted by Brad Hefta-Gaub under: Fitness; Strength Training; exercise.
Tyler was over tonight for our Sunday night Strength Training Session. I decided I was tired of him talking trash about proper technique and how far apart my elbows were or was I bending my knees at the right place. Sure these things are important… but how about we get back to basics. So I picked the workout…
100 of EVERYTHING!
This was a body-weight only workout… and it turned out to be a lot harder than it sounds… In fact, Tyler begged to be allowed to complete his punishment after only 50 of everything. I managed 100 reps of everything, although for the pull-ups this basically meant a couple sets of 10, then a couple sets of 5, then I was barely squeaking out sets of 3 or 2 or 1. Here you go…
Complete these in any order, in any number of sets it takes to complete 100 reps of all these exercises…
- Declined Crunches
- Declined Oblique Twists (imagine this, except on a decline bench with no plate)
- Pull-ups (pull-up or chin-ups, just get up!)
- Push-ups
- Squats
- Lunges (each leg!)
- Dips
This took me about 1 hour to complete… if you count all of Tyler’s whining… it was more like 90 minutes. Some of the exercises require some machines/gear like pull-ups… but everything else can be simulated with no more than a chair (substitute bench dips for dips).
Feel the burn!
9 Comments so far...
Drop and give me 100! « ZappoMan.wordpress.com - Fitness Blog Says:
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John Kaiser Says:
That’s an awesome workout. Can’t wait till my body can handle that kind of work.
IronMed Says:
Did you make that a circuit routine? That would make it even better than it already is because you would have active recovery. Maybe add some jump rope in there. The lunges and squats would probably be the worst, though pull-ups aren’t easy either!
zappoman Says:
Yeah, basically, we kept going as consistently as we could. Although I’ll admit that I was stuck with a ton of pull-ups near the end, and so I was basically done with everything else and still had 40 pull-ups to do. So then it was 3 - failure…. rest…. 3 - failure… rest… etc.
The squats and lunges weren’t too bad for me. Although we were watching Pulp Fiction on the DVD at the time, and I was laughing so hard that it was hard to keep my balance on the lunges. Tyler has no leg strength at all, so he was crying the loudest about the lunges.
I am sore all over today.
Karl McCracken Says:
Having read what you did, I’m going to have to go and have a lie down now.
As a particularly weedy specimen (I actually DO feature in the adverts for Charles Atlas in the ‘before’ photos), I have to say that I’m pretty horrified at this. I know it’s all about thrashing Tyler, but wouldn’t it just be easier to kick him in the **** as soon as he walks through the door - you could save yourself a whole lot of pain and time!
Actually, this is a darned impressive workout, with one of those easy to understand titles that’s likely to sell and sell and sell. Well done.
Halfawake Says:
Wow… I mean… Wow.
That is an incredible workout. I’d feel like I got a good workout if I did 1/5 of that.
I guess it’s something to shoot for!
ZappoMan Fitness Blog » Blog Archive » I have a confession. Says:
[...] I don’t like to stretch. I also don’t like to lift weights… unless I have someone like Tyler around to give a hard time to the way guys who are good friends do. [...]
hardly Says:
This is a good workout - very challenging!
For me, there is nothing quite like doing those onesie, twosie reps. They hurt! They also really make the work really good, er beneficial.
A couple of bits I’ve seen applied by my trainer as one progresses to 100 reps w/o stopping (in any given workout item):
- Figure out the most optimal max number you can do at once, and aim for that as your first break point. I love it when I get to 66 as my first stop, cause there’s only 37 left!
- Work to get to 100 all in one shot. Yes, it can be done (and the first time you do it w/situps, you’ll be rolling around on the ground as soon as you’re done, but hey, no pain, no gain).
- In all cases, time it! You definitely know you’re progressing when you complete your 100 reps 20 seconds faster than last time. When you finally get to doing 100 all in one shot, then the objective is to get faster at it.
All of these pretty much require that you log the activity each time you do it. But the payoff later is an amazing burst of ‘hey, I’ve REALLY improved!’ - and that’s really, really worth it!
punkrock68 Says:
this is great Brad! im all about giving the fitness chains and there monthly dues a well extended middle finger! i was able to set up a pretty good home gym with a cheap bench, some dumbells, door jam pull-up bar and a nice dose of desire. i got all the gear for about what it would cost for six months at a gym. the time i save from not traveling to and fro and being distracted by the (eh-hemm) beautiful scenery, more than makes up for the few bucks i shelled out. have to admitt i do miss being distracted tho!! EH - HEMM!!!!
