NICK·EJOSHI
Nick · Day 26/100 · Nov 8He trains. You take one small step. Same night, same board. Free, no sign-up.

Your Day 1

You’re back.

Did you keep it?

starts tonight.

Tonight's step

Set out one thing for tomorrow.

Do it now. Tap what you set out:

One mark per night. Your board stays on this phone.

Your next 7 nights

    Every step is one Nick did on his own run. Miss a night? Pick up the next one. No restart.

    Tonight's step

    Your 100, next to mine

    Every day ends with one small step and a question. The next day starts by asking if you kept it. Start any night. Nobody is behind if they started.

    1. DAY 22Tomorrow feels heavy? Good. That means it matters. Will you?
    2. DAY 23Your turn: 10 push-ups.
    3. DAY 24Put your phone down. Ten minutes. Just ten. Did you keep it?
    4. DAY 25Set out one thing for tomorrow. Did you set it out?
    5. DAY 26 · TONIGHTLights out fifteen minutes earlier. Did you switch off early?
    Day 0 /100
    You: 0Nick: 26Start tonight. Day 1 is the hardest one to mark.

    Your marks stay on this device unless you carry them with a link. Nobody else sees them.

    Day 25 · decline bench, squat, rows, curls, sit-ups

    The Day 25 speech

    This is what plays over the session. Each day's speech opens by answering the last one.

    Make the first step easy.

    42 seconds in the video, 107 words. Spoken in a voice made with AI from Nick's own.

    Watch on Instagram
    The 100

    Every day, on one board

    Tap a day to see what was said and the moves he did. Red is done. The dashed one is next.

    Learn them with him

    The moves

    Every move Nick did on the days posted so far. What it works, the one thing to get right, and the days he did it. Each card is checked against ExRx.net.

    Push-upChest
    The one cue

    Keep your body in one straight line.

    Works
    Chest. Triceps and front shoulders help.
    Easier
    Knees on the floor, or hands on a bench.
    Harder
    Feet up on a bench.
    Nick did it
    Days 22, 23 and 25
    How ExRx.net explains it
    Bench pressChest
    The one cue

    Lower the bar to your chest.

    Works
    Chest. Front shoulders and triceps help.
    Also
    A very wide grip cuts the range short.
    On
    A barbell or a Smith machine.
    Nick did it
    Days 22, 23 and 24
    How ExRx.net explains it: barbell · Smith machine
    Decline bench pressChest
    The one cue

    Lower the bar to your chest.

    Works
    Chest. Front shoulders and triceps help.
    Set up
    Lie on the decline bench with your feet under the pads.
    Also
    A very wide grip cuts the range short.
    Nick did it
    Day 25
    How ExRx.net explains it
    Chest dipChest
    The one cue

    Lower until you feel a slight stretch.

    Works
    Chest. Front shoulders and triceps help.
    Set up
    Knees and hips slightly bent. Let your elbows go out to the sides as you lower.
    Easier
    A machine or a band takes some of your weight, or dip between two benches.
    Nick did it
    Day 24
    How ExRx.net explains it
    Machine chest flyChest
    The one cue

    Elbows point out to the sides.

    Works
    Chest. Front shoulders and biceps help.
    Also
    Bring the handles back only until you feel a mild stretch.
    Nick did it
    Day 24
    How ExRx.net explains it
    Dumbbell rowBack
    The one cue

    Pull to your side. Don’t twist.

    Works
    Back. Mid traps, rhomboids, lats and rear shoulders help.
    Also
    Twisting to throw the weight up takes the work off your back.
    Nick did it
    Days 22, 23 and 25
    How ExRx.net explains it
    Dumbbell curlArms
    The one cue

    Keep your elbows by your sides.

    Works
    Biceps. The brachialis and a forearm muscle help.
    Nick did it
    Days 21, 22, 23 and 25
    How ExRx.net explains it
    Concentration curlArms
    The one cue

    Brace your upper arm on your inner thigh.

    Works
    Brachialis, the muscle under the biceps. The biceps helps.
    Also
    Lower until your arm is fully straight.
    Nick did it
    Day 25
    How ExRx.net explains it
    Triceps pushdownArms
    The one cue

    Keep your elbows by your sides.

    Works
    Triceps.
    Also
    Stay close to the cable.
    Nick did it
    Day 24
    How ExRx.net explains it
    Triceps dipArms
    The one cue

    Keep your hips straight. Lower to a slight shoulder stretch.

    Works
    Triceps. Front shoulders and chest help.
    Easier
    A machine or a band takes some of your weight, or dip between two benches.
    Nick did it
    Day 22
    How ExRx.net explains it
    Back squatLegs
    The one cue

    Knees point the same way as your toes.

    Works
    Front thighs. Glutes and inner thighs help.
    Also
    Back straight, feet flat, weight spread from heel to toe.
    Nick did it
    Day 25
    How ExRx.net explains it
    Sit-up on a slant benchAbs
    The one cue

    Raise by bending at the waist and hips.

    Works
    Abs. Hip flexors and obliques help.
    Set up
    Hook your feet under the pad and lie back.
    Range
    Come back down until your shoulders touch the bench. Stop short and the abs mostly just hold still.
    Neck
    Keep it neutral, with a little space between chin and chest.
    Nick did it
    Days 22, 23, 24 and 25
    How ExRx.net explains it
    Said at the end of every speech

    So don't give up.Keep going.You've got what it takes to make your life better.

    Not perfect. No excuses. Keep showing up. Day 26. Just getting started.

    Follow @nick.ejoshi Mark tonight