100 Push-ups (and 50 Pull-ups): Week 15

I've decided that I will complete one more week on the Hundredpushups.com and Fiftypullups.com programs. After that, I will take a few days off, and then it's time for the FINAL MAX TEST! (emphasis mine)


At this point I have noticed a significant amount of hypertrophy (muscle growth) in my chest, arms, and back. (My wife has noticed too.) I'm also able to do more push-ups and pull-ups than I ever thought possible.


Even after I complete this program, I will continue to work with these higher repetition ranges for push-ups and pull-ups to solidify the gains that I made.


My goal is to take a few months off to work on strength and power (weighted pull-ups, functional chest exercises like standing cable presses, etc.) and then revisit the program for another run at "A Hundred" and "Fifty" respectively.




Week 13 Workouts:


Push-up Workout 1 (in reps): 65, 75, 60, 50, max (min 75). 60s rest between sets.


Push-up Workout 2: 30, 30, 56, 56, 40, 40, 18, 18, max (min 78). 60s rest between sets.


Push-up Workout 3: 42, 42, 45, 45, 30, 30, 38, 38, max (min 80). 60s rest between sets.




Pull-up Workout 1: 30, stretch, 25. 90s rest between sets.


Pull-up Workout 2: 30, stretch, 25, stretch, 20. 90s rest between sets.


Pull-up Workout 3: 5, 5, 5, 5, 5, 5, 5, 5, 5, 5. 0s rest between sets.




In case you missed it:


100 Push-ups (and 50 Pull-ups): Week 1


100 Push-ups (and 50 Pull-ups): Week 2


100 Push-ups (and 50 Pull-ups): Week 3


100 Push-ups (and 50 Pull-ups): Week 4


100 Push-ups (and 50 Pull-ups): Week 5


100 Push-ups (and 50 Pull-ups): Week 6


100 Push-ups (and 50 Pull-ups): Week 7


100 Push-ups (and 50 Pull-ups): Week 8


100 Push-ups (and 50 Pull-ups): Week 9


100 Push-ups (and 50 Pull-ups): Week 10


100 Push-ups (and 50 Pull-ups): Week 11

100 Push-ups (and 50 Pull-ups): Week 12

100 Push-ups (and 50 Pull-ups): Week 13
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About Tony Fed

Tony is the host of the Paleo Magazine Radio podcast, author of "Paleo Grilling: A Modern Caveman's Guide to Cooking with Fire", and Cofounder of Powerful PT, an innovative information resource for Fitness Professionals. He has appeared on numerous local and national television and radio broadcasts and regularly hosts healthy cooking workshops and informational lectures. He is also a full-time Personal Trainer and Wellness Consultant who lives in Jacksonville Florida with his wife Jamie.
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