I feel like it’s important to replace pmo with a legitimate source of dopamine. I purchase d this book CONVICT CONDITIONING on a recommendation from a you tuber. Posting my log here in case someone finds any motivation in it. I started in the end of January and have gotten very positive results relatively quickly I began NF in March, that’s what the parentheticals represent. (Days.Hours.Minutes)
I’m not a fitness guru by any means. This really doesn’t take up hardly any time. And you get noticeably stronger every week(+ dopamine!)
Even when the numbers show a decline it is because I was strong enough to do better quality reps. Logs a little messed up because I was going top down for a while and switched to bottom up beginning is about halfway down
How do you get your dopamine?
Apr 16 2018 Monday(8.03.20)
Full Squats - 2 sets of 20 1 set of 8
Apr 15 2018 Sunday(7.10.00)
Leg raises - 1 set of 10, 1 set of 9 ½, 1 set of 7
Apr 13 2018 Friday(5.10.00)
Horizontal pulls - 1 set of 10, 2 sets of 8
Apr 10 2018 Tuesday(2.10.00)
Incline pushup II - 1 set of 40, 2 sets of 27
Apr 08 2018 Sunday(???)
Leg raises-? 1 set of 10, 2 sets of 6? ( im not sure I forgot to record)
Apr 04 2018 Wednesday(0.02.00)
Horizontal pulls - 2 sets of 10, 1 set of 9
Working towards 2 sets of 20, then 3 sets of 30
Incline pushup - 3 sets of 40🎆
MAR 27 2018 Tuesday(1.08.57)
Incline pushup - 1 set of 40 followed by 2 sets of 25
Beginning. This is where I started. I was logging top to bottom up until March 18th 2018
Jan 21 18 Sunday
Incline pushup - 1,30. 2,20. 3,15 working towards the progression standard of 3 sets of 40
Jan 24 18. Wednesday
Incline pushup - 3 sets of 40 but at a slightly shallower incline. Try again next week at full incline (by 1/31)
Knee tucks - 1 set of 12 working towards 2 sets of 25 then 3 sets of 40
Jan 25 2018. Thursday
Knee tucks - 1 set of 25 then two sets of 12
Full squat - 1 set of 25 then 1 set of 5. working towards the progression standard of 2 sets of 30
Jan 27 2018 Saturday
Knee tucks - 1 set of 30 then two sets of 15
Jan 28 2018 Sunday
Wall headstand - 30 seconds. Working towards 1 minute, then 2 minutes
???
Knee tucks - 2 sets of 25 then 1 set of 12
FEB 06 2018 Tuesday
Knee tucks - 1 set of 30 then 2 sets of 25
FEB 09 2018 Friday
Incline pushup - 1 set of 40 then 2 sets of 20
FEB 12 2018 Monday
Knee tucks - 2 sets of 30 then 1 set of 24
FEB 18 2018 Sunday
Knee tucks - 3 sets of 30
FEB 22 2018 Thursday
Knee tucks - 2 sets of 40 then 1 set of 12
FEB 24 2018 Saturday
Incline pushup - 1 set of 30 then 2 sets of 20
FEB 27 2018 Monday
Knee tucks - 3 sets of 40 
MAR 14 2018 Wednesday
Leg raises - 1 set of 14, 1 set of 6, 1 set of 4
Knee tucks - 1 set of 30, 1 set of 19, 1 set of 14
25# curls - 1 set of 13, 1 set of 7
MAR 18 2018 Sunday
Leg raises - 9, 5, 4
25# curls - 10, 10, 8
End of top down system