R - Week 2 Recap and Progression

  R - Week 2 Recap and Progression - 02/07/2025

Everything felt really great this week.  Those push-ups were hard!  I felt doms in my chest and triceps, I haven't felt in many years.  I possibly pushed the envelope a bit too much, so I will increase a bit less this time around.  I'm also deciding to get rid of calf raises.  In Convict Conditioning 2, Paul Wade says that working calves may not be necessary for many people.  I believe that I am one of those people.  I already get plenty of walking,bending and squatting during my work day.  I also have a mobility routine that includes holding a squat for five minutes that I do 4 days a week.  My calves are getting plenty of work.  

This week I gave up caffeine which for the first day or two was very tough but I'm already feeling better without it.  I also gave up supplements in an effort to simplify my nutritional protocol. 

Progression

• Push-Ups
• Incline Push-Ups
• 3 x 20
• 3 x 25
• Leg Raises
• Flat Knee Raise
• 3 x 15
• 3 x 20
• Squat
• Shoulderstand Squat
• 3 x 15
• 3 x 20
• Chin Up
• Vertical Pulls
• 3 x 30
• 3 x 40
• Fingertip Push-Ups
• Wall Fingertip Push-Ups
• 2 x 5
• Kneeling Fingertip Push-Ups
• 2 x 5
• Hanging
• Bar Hang
• 4 x 30 sec
• 4 x 40 sec
• Calves
• Bent Leg Calf Raise
• 3 x 20
• Discontinued