Help with a routine

[jughead]

Heya all,

Im new to the BWC state of mind and find it very interesting.

Im here because im looking to get in shape for the local PD PT exam.

My stats,
27y/o
215#s (currently was 225 mid june)
5' 10"

since mid june i have cut out soda almost completely maybe 1-2 per week. same with fast food. ive increased my veg/protein by huge amounts and have been working out with my cousin who is ex-navy.

3x per week we do
.5mi warm up jog
.5 mile wind sprints ( walk the turns burst down the straights on the track)
5-6mins stadiums
20-30 pushups in sets
leg lifts and flutter kicks
various crunches (oblique, normal, and some straight leg)

My goals are
1.5mi in under 14mins
30 situps in a min
and 30 pushups non stop

so far ive done
1mi 9:30sec
17 situps
and about 14 pushups

im basically going from 0-60 here over the past month(slowlY lol)
but ive gone from no exercise to the above im just disapointed in my push-up progress i have started this week doing the 100 push-up training guide and im here asking you guys what else i can do to help improve. and also as im new to this what sort of supplements should i look for? im already going to start taking glucosumine and maybe fish oil tabs if i can get past the burps.

thanks guys, sorry its long it got away from me lol


Justin

[cheesedog]

Either spend a few dollars more for the enteric coated fish oil capsules or just freeze the capsules, that should greatly reduce or eliminate the "fish burps".

It sounds like you have made very good progress so far. You should be proud. I haven't tried the 100 pushup routine, so I can't give you feedback on it. You could try the "Greasing the Groove" method for increasing the reps on your pushups and situps. For example, your max reps for pushups is 14. You would do around 9-11 pushups a few times every day, (3-4 times). NEVER go to failure. Failing teaches your nervous system to fail. You want to train the nervous system to perform the action (pushups) efficiently. Do the same with situps 3-4 times a day, 12-15 reps is probably about right. Every couple of weeks retest your maxes and move up the number of reps you are doing thoughout the day.