schedule looks something like this:
H=day of hard training
S=day of soft training
R= day of rest

H-R-S-H-R-S-H-R etc. etc.

hard training contains: 3 sessions of 50x push-ups, 80x sit-ups, 10x push 180 kilo's with my legs.

soft training contains: 50x push-ups, 80x sit-ups

I dont do anything to make my muscles grow big, I dont care about that, I just like to be fit and strong