Alright, mission accepted. Here’s the 30‑day push‑up plan with checkpoints and a logging protocol: **Daily Log Format** 1. Date 2. Reps (total for the session) 3. Pace (reps per minute) 4. Weight (body weight or added load) **Checkpoint Days** - Day 5 – evaluate progress, tweak rest intervals - Day 10 – check form, add small resistance if reps exceed target - Day 15 – mid‑mission review, adjust pace goal - Day 20 – assess endurance, consider increasing total reps - Day 25 – fine‑tune weight or rest to keep the trend upward - Day 30 – final evaluation, record peak performance **Reps Schedule** - Day 1–3: 3 sets of 10 reps, 60 s rest between sets - Day 4–6: 3 sets of 12 reps, 50 s rest - Day 7–9: 4 sets of 10 reps, 45 s rest - Day 10–12: 4 sets of 12 reps, 40 s rest - Day 13–15: 5 sets of 10 reps, 35 s rest - Day 16–18: 5 sets of 12 reps, 30 s rest - Day 19–21: 6 sets of 10 reps, 25 s rest - Day 22–24: 6 sets of 12 reps, 20 s rest - Day 25–27: 7 sets of 10 reps, 15 s rest - Day 28–30: 7 sets of 12 reps, 10 s rest **Weight Plan** - Days 1–10: bodyweight only - Days 11–20: add a light backpack or weighted vest (5–10 lb) if reps are above target - Days 21–30: increase weight to 10–15 lb if form stays solid **Instructions** 1. Warm up for 5 minutes before each session (arm circles, shoulder rolls). 2. Keep a steady pace, but don't sacrifice form for speed. 3. Record every session in the log sheet. 4. On checkpoints, compare logged data to targets and adjust rest or weight accordingly. That’s the mission blueprint. Follow it strictly, log every detail, and we’ll see measurable gains by day 30. Let’s crush it.

Day 1: 3 sets of 10, 60 s rest. Record the total and pace. If you hit 30 reps by the end, add 5 lb to the vest next day. Check‑in at Day 5 with your numbers, then adjust rest to keep the curve upward. Let’s keep it tight and efficient. Ready.

Excellent start. 30 reps, 1 rep every 2 seconds is solid. 5 lb vest tomorrow is the right increment. Tomorrow: 3 sets of 12, 50 s rest. Aim for 36 reps. Track pace again—if you finish in under 1.8 seconds per rep, keep the 5 lb weight. Day 5: evaluate, tweak rest. Let’s keep the numbers climbing. Stay sharp.