One Punch Man Workout — In Progress

Page from One Punch Man Manga

I played volleyball for my college team for around 8 months and my daily routine was to walk up at 6, go on the ground, stretch for around 30 mins, practice for around an hour and finally play two-three matches with the team. That was the healthiest part of my life when I stopped playing for the college team as I needed more time for coding(Volleyball took around 3 hours or more daily). I was feeling weak afterwards and my back and neck hurt a lot.

Now cutting the crap…after around 6 months of leaving the volleyball team, I decided to do the workout recommended by Saitama. I searched it on google and followed the first link I found. I followed this link. The full workout include no AC, cooler and cold water, but I am not going to follow the workout fully because I love my pretty hair and don’t want to lose them.

About me(On June 9, 2017) : Age 19, Weight 53 kgs(117 lbs), Height 167 cms(5'5")

How I am following this workout : I start with some stretching(because they are important and I want to touch my toes) then all push-ups in one rep then a break then all squats in one rep then a break then sit-ups in multiple reps(I find sit-ups difficult). I recommend start with push-ups because after you start to sweat then hand starts to slip. It all took around 45 mins each day(including baths and sometime I wasted between workout and bath).

For the first week, I did the workout on alternative days as suggested from the Roam Strong link above. Then I started to do it daily because I felt doing that. I am not doing the running part right now. I recorded how much time I took to perform each rep and the breaks between the reps, increasing total push-ups, sit-ups and squats by 5 each alternative day.

I will start doing the full workout(including the 10 km run) by the end of July(2017).

Record(I will update daily and I plan to do it for the next 3 years atleast) :

Friday — 28 July

32 push-ups — 46 secs. — 30 secs. break

70 sit-ups — 3:57 mins. — 30 secs. break

30 push-ups — 40 secs. — 30 secs. break

100 squats — 3:59 mins — 30 secs. break

30 sit-ups — 1:36 mins. — 30 secs. break

Saturday — 15 July

35 push-ups — 51 secs. — 30 secs. break

65 sit-ups — 3:49 mins. — 30 secs. break

28 push-ups — 44 secs. — 30 secs. break

100 squats — 3:53 mins — 30 secs. break

35 sit-ups — 1:49 mins. — 30 secs. break

Friday — 14 July

35 push-ups — 50 secs. — 30 secs. break

28 push-ups — 42 secs. — 10 push-ups — 19 secs. — 10 push-ups — 15 secs — 30 secs. break

65 sit-ups — 3:55 mins. — 30 secs. break

95 squats — 3:45 mins — 30 secs. break

35 sit-ups — 1:53 mins. — 30 secs. break

Monday — 10 July

30 push-ups — 48 secs. — 30 secs. break

20 push-ups — 33 secs. — 15 push-ups — 15 secs. — 17 push-ups — 30 secs — 30 secs. break

60 sit-ups — 3:44 mins. — 30 secs. break

90 squats — 3:25 mins — 30 secs. break

40 sit-ups — 2:08 mins. — 30 secs. break

Sunday — 8 July

30 push-ups — 45 secs. — 30 secs. break

17 push-ups — 26 secs. — 18 push-ups — 28 secs. — 10 push-ups — 15 secs — 30 secs. break

55 sit-ups — 3:27 mins. — 30 secs. break

85 squats — 3:28 mins — 30 secs. break

45 sit-ups — 2:27 mins. — 30 secs. break

Friday — 7 July

50 sit-ups — 2:50 mins. — 30 secs. break

80 squats — 3:05 mins — 30 secs. break

45 sit-ups — 2:38 mins. — 30 secs. break

I did 30 push-ups but I find it extremely difficult. Need to watch more videos and need to go slow and easy. Push-ups are difficult.

Thursday — 6 July

50 sit-ups — 2:53 mins. — 30 secs. break

45 sit-ups — 2:31 mins. — 30 secs. break

25 push-ups — 45 secs. + 18 push-ups — 32 secs — 30 secs. break

15 push-ups — 31 secs. — 30 secs. break

80 squats — 2:51 mins

Monday to Wednesday

I am sorry for missing these three days. I had fever and common cold and was tried all the time. This will not happen again.

Sunday — 2 July

45 sit-ups — 2:27 mins. — 30 secs. break

45 sit-ups — 2:44 mins. — 30 secs. break

23 push-ups — 43 secs. + 13 push-ups — 27 secs — 30 secs. break

16 push-ups — 27 secs. — 30 secs. break

80 squats — 3:12 mins

Saturday — 1 July

45 sit-ups — 2:37 mins. — 30 secs. break

40 sit-ups — 2:15 mins. — 30 secs. break

28 push-ups — 48 secs. + 20 push-ups — 35 secs — 30 secs. break

23 push-ups — 51 secs. — 30 secs. break

80 squats — 2:41 mins

Realised that time for other parts of the workout fluctuates a lot but squats always takes the similar time to perform them. Push-ups are getting really hard, need do to more research.

Friday — 30 June

45 sit-ups — 2:25 mins. — 30 secs. break

40 sit-ups — 2:08 mins. — 30 secs. break

30 push-ups — 45 secs. + 18 push-ups — 32 secs — 30 secs. break

25 push-ups — 37 secs. — 30 secs. break

75 squats — 2:34 mins

Was only able to do 30 push-ups in one rep with the correct technique. Oh man! I have been doing the whole thing wrong for such a long time. Though this new technique is way better because I can feel the difference in the muscles.

Thursday — 29 June

I took break today. I should not take so many breaks. I saw a video of how to correctly do push-ups and realised that I have been doing it wrong this whole time. It will take more time to get used to this correct push-up but lets try it out.

Wednesday — 28 June

40 sit-ups — 2:08 mins. — 30 secs. break

40 sit-ups — 2:06 mins. — 30 secs. break

75 push-ups — 58 secs. — 30 secs. break

75 squats — 2:36 mins

Tuesday — 27 June

40 sit-ups — 2:06 mins. — 30 secs. break

40 sit-ups — 2:17 mins. — 30 secs. break

70 push-ups — 1:12 mins. — 30 secs. break

75 squats — 2:37 mins

It is getting very difficult to do more than 70 push-ups.

Monday — 26 June

Took rest for today.

Sunday — 25 June

70 push-ups — 56 secs. — 30 secs. break

40 sit-ups — 2:06 mins. — 30 secs. break

35 sit-ups — 1:55 mins. — 30 secs. break

70 squats — 2:29 mins

Saturday — 24 June

70 push-ups — 57 secs. — 30 secs. break

40 sit-ups — 2:16 mins. — 30 secs. break

30 sit-ups — 1:44 mins. — 30 secs. break

70 squats — 2:23 mins

Friday — 23 June

70 push-ups — 1 min. — 30 secs. break

40 sit-ups — 2:01 mins. — 30 secs. break

30 sit-ups — 1:35 mins. — 30 secs. break

70 squats — 2:23 mins

Today I did the push-ups really fast and was able to reach 70 push-ups. And it was not like I was not doing the full push-ups.

Thursday — 22 June

65 push-ups — 1:13 mins. — 30 secs. break

40 sit-ups — 2:06 mins. — 30 secs. break

30 sit-ups — 1:38 mins. — 30 secs. break

65 squats — 2:19 mins

Push-ups and squats are becoming way harder. I am hardly able to touch 65 mark of push-ups. Also, in the start of this workout, squats were hardest but now the only hard part is to keep the hands behind the head while going up.

Wednesday — 21 June

Took rest for today. Will be back at it from tomorrow.

Tuesday — 20 June

65 push-ups — 1:04 mins. — 30 secs. break

30 sit-ups — 1:35 mins. — 30 secs. break

30 sit-ups — 1:33 mins. — 30 secs. break

15 sit-ups — 1:35 mins. — 30 secs. break

65 squats — 2:03 mins

Monday — 19 June

65 push-ups — 59 secs. — 30 secs. break

30 sit-ups — 1:38 mins. — 30 secs. break

30 sit-ups — 1:40 mins. — 30 secs. break

15 sit-ups — 48 secs. — 30 secs. break

15 sit-ups — 48 secs — 30 secs. break

65 squats — 2:08 mins

Sunday — 18 June

I am taking a break for today. When I woke up, my muscles had pain and my whole body felt very stiff to move. I think my muscles need time to repair and build.

Saturday — 17 June

60 push-ups — 59 secs. — 30 secs. break

30 sit-ups — 1:40 mins. — 30 secs. break

25 sit-ups — 1:18 mins. — 30 secs. break

15 sit-ups — 46 secs. — 30 secs. break

15 sit-ups — 47 secs — 30 secs. break

60 squats — 2:01 mins

Friday — 16 June

60 push-ups — 59 secs. — 30 secs. break

30 sit-ups — 1:41 mins. — 30 secs. break

25 sit-ups — 1:32 mins. — 30 secs. break

15 sit-ups — 56 secs. — 30 secs. break

15 sit-ups — 53 secs — 30 secs. break

60 squats — 2:07 mins

Thursday — 15 June

55 push-ups — 49 secs. — 30 secs. break

55 squats — 1:41 mins. — 1 min. break

25 sit-ups — 1:25 mins. — 30 secs. break

25 sit-ups — 1:26 mins. — 30 secs. break

15 sit-ups — 48 secs. — 30 secs. break

15 sit-ups — 51 secs.

Wednesday — 14 June

55 push-ups — 51 secs. — 30 secs. break

55 squats — 1:38 mins. — 1 min. break

25 sit-ups — 1:14 mins. — 30 secs. break

25 sit-ups — 1:19 mins. — 30 secs. break

15 sit-ups — 47 secs. — 30 secs. break

15 sit-ups — 48 secs.

Tuesday — 13 June

50 push-ups — 55 secs. — 30 secs. break

50 squats — 1:29 mins. — 1 min. break

25 sit-ups — 1:19 mins. — 30 secs. break

20 sit-ups — 1:08 mins. — 30 secs. break

15 sit-ups — 50 secs. — 30 secs. break

15 sit-ups — 51 secs.

Monday — 12 June

50 push-ups — 49 secs. — 30 secs. break

50 squats — 1:17 mins. — 1 min. break

25 sit-ups — 1:21 mins. — 30 secs. break

20 sit-ups — 1:17 mins. — 30 secs. break

15 sit-ups — 53 secs. — 30 secs. break

15 sit-ups — 53 secs.

Sunday — 11 June

45 push-ups — 45 secs. — 30 secs. break

45 squats — 1:12 mins. — 1 min. break

20 sit-ups — 1:04 mins. — 30 secs. break

20 sit-ups — 1:12 mins. — 30 secs. break

15 sit-ups — 55 secs. — 30 secs. break

15 sit-ups — 52 secs.

Saturday — 10 June

45 push-ups — 42 secs. — 30 secs. break

45 squats — 1:07 mins. — 1 min. break

20 sit-ups — 1:04 mins. — 30 secs. break

20 sit-ups — 1:05 mins. — 30 secs. break

15 sit-ups — 49 secs. — 30 secs. break

15 sit-ups — 51 secs.

Friday — 9 June

40 push-ups — 45 secs. — 30 secs. break

40 squats — 1:10 mins. — 30 secs. break

20 sit-ups — 1:05 mins. — 30 secs. break

20 sit-ups — 1:10 mins. — 30 secs. break

15 sit-ups — 50 secs. — 30 secs. break

10 sit-ups — 30 secs.

Thursday — 8 June

40 push-ups — 45 secs. — 30 secs. break

40 squats — 1:20 mins.— 30 secs. break

20 sit-ups — 1 min. — 30 secs. break

20 sit-ups — 1:20 mins. — 30 secs. break

15 sit-ups — 50 secs. — 30 secs. break

10 sit-ups — 35 secs.

Tuesday — 6 June

35 squats — 1:10 mins. — 30 secs. break

20 sit-ups — 1 min. — 30 secs. break

20 sit-ups — 1:10 mins — 30 secs. break

20 sit-ups — 1:20 mins — 30 secs. break

35 push-ups — 1:20 mins.

Sunday — 4 June

30 push-ups — 40 secs. — 30 secs. break

20 sit-ups — 1:10 mins. — 30 secs. break

30 squats — 50 secs. — 1 min. break

20 sit-ups — 1:15 mins. — 1 min break

15 sit-ups — 1 mins.

Friday — 2 June

25 push-ups — 40 secs. — 30 secs. break

25 squats — 50 secs. — 30 secs. break

15 sit-ups — 1:10 mins. — 1 min break

15 sit-ups — 1:15 mins. — 1 min break

10 sit-ups — 1 mins.

Also, if you haven’t watched One Punch Man yet then you should.