modified L1D2

perfect pistols x 4/4, 4/4, 4/4, 3/3

perfect diamond push-ups x 9, 6, 6, 6

perfect horizontal ring rows x 9, 7, 7, 8

Not much to say today. Numbers much lower than I anticipated. Going to take a break for a few days.

65lbs complex

power cleans x 10

presses x 10

squat + push press x 10

rows x 10

straight-legged deadlifts x 10

curls x 5

2 rounds

Statistics: Posted by 230lbs — Sat Aug 17, 2013 11:51 am

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L1D1

1 perfect pistol

2 perfect diamond push-ups

3 perfect horizontal ring rows

27 rounds in 20 minutes

Easy workout today. Good form. Good numbers.

Statistics: Posted by 230lbs — Thu Aug 15, 2013 3:18 pm

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modified L1D2

perfect pistols x 4/4, 5/5, 4/4, 4/4

perfect diamond push-ups x 7, 9, 9, 9, 9

perfect horizontal ring rows x 8, 11, 10, 11

easy push-ups x 22

easy rows x 20

hanging knee raises x 10

neck

My numbers were spectacular today! Maybe because this was my carb day. I'm finding a way to work all my weak points with the inclusion of abs and neck work. The complexes are basically turning into a grip exercise that just happens to work a lot of vital energy systems, so my grip is being worked. This feels like one of the most solid workout plans I've had in awhile. Very happy with my workout today. (And my form was absolutely perfect! I can find no flaw in today!)

50lbs complex

power cleans x 10

presses x 10

squat + push press x 10

rows x 10

straight-legged deadlifts x 10

curls x 5

2 rounds

Statistics: Posted by 230lbs — Tue Aug 13, 2013 2:57 pm

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handstand

L-sit

goblet squats

SIMPLEFIT

L1D1

1 perfect pistol

2 perfect diamond push-ups

3 perfect horizontal ring rows

20 rounds in 20 minutes

easy push-ups x --

easy rows x --

72lbs hammer curls x --

grip x --

Wow, did I feel like garbage today. Didn't sleep well, did the workout at 6:00AM and didn't feel alert for the first few minutes. HOWEVER, I did nail the perfect form on the rows. I concentrated on perfect form for every move and it felt great after, every muscle group felt solidly worked just like I want it to with no joint pain.

50lbs complex

power cleans x 10

presses x 10

squat + push press x 10

rows x 10

straight-legged deadlifts x 10

curls x 5

1 round

I probably could have reached 3 rounds, but I was running out of time. I settled for one solid round of complexes.

Statistics: Posted by 230lbs — Sun Aug 11, 2013 2:57 pm

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handstand

L-sit

goblet squats

SIMPLEFIT

modified L1D2

perfect pistols x 2/2, 4/4, 4/4, 3/3

perfect diamond push-ups x 5, 6, 6, 5

perfect horizontal ring rows x 6, 7, 6, 7

easy push-ups x 19

easy rows x 12

72lbs hammer curls x --

grip x --

Not much to say today. Still not happy with row form on new apparatus.

50lbs complex

power cleans x 10

presses x 10

squat + push press x 10

rows x 10

straight-legged deadlifts x 10

curls x 5

2 rounds

Statistics: Posted by 230lbs — Sun Aug 11, 2013 2:53 pm

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handstand

L-sit

goblet squats

SIMPLEFIT

L1D1

1 perfect pistol

2 perfect diamond push-ups

3 perfect horizontal ring rows

34 rounds in 20 minutes

easy push-ups x 17

easy rows x 18

72lbs hammer curls x --

grip x --

Did the workout in a new location, did not feel as though the rows were perfect on the new apparatus. Need to take time to get the form down.

50lbs complex

power cleans x 10

presses x 10

squat + push press x 10

rows x 10

straight-legged deadlifts x 10

curls x 5

1 round

Statistics: Posted by 230lbs — Wed Aug 07, 2013 2:39 pm

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handstand

L-sit

goblet squats

SIMPLEFIT

modified L1D2

perfect pistols x 2/2, 4/4, 4/4, 5/5

perfect diamond push-ups x 5, 6, 6, 7

perfect horizontal ring rows x 6, 7, 7, 8

easy push-ups x --

easy rows x 13

72lbs hammer curls x --

grip x --

Statistics: Posted by 230lbs — Wed Aug 07, 2013 1:16 pm

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handstand

L-sit

goblet squats

SIMPLEFIT

L1D1

1 perfect pistol

2 perfect diamond push-ups

3 perfect horizontal ring rows

30 rounds in 20 minutes

easy push-ups x --

easy rows x 13

72lbs hammer curls x --

grip x --

Statistics: Posted by 230lbs — Sat Aug 03, 2013 9:21 am

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KTG wrote:

That is awesome work on the pistols and diamond push-ups. Very impressive!

That is awesome work on the pistols and diamond push-ups. Very impressive!

Thanks, man! I'm really happy with my growing muscularity! The focus of my progress is on my back, since I would like it to be at least comparable to my push-up form. Though I have to say that I've moved up from an easy form of bodyweight rows to one of the harder forms of bodyweight rows. Very happy about that and seeing difference in all my traditionally weak areas.

Statistics: Posted by 230lbs — Sun Jul 28, 2013 6:36 pm

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handstand

L-sit

goblet squats

SIMPLEFIT

L1D1

1 perfect pistol

2 perfect diamond push-ups

3 perfect horizontal ring rows

27 rounds in 20 minutes

easy push-ups x 16

easy rows x 13

72lbs hammer curls x 11

grip x (didn't do)

Statistics: Posted by 230lbs — Sun Jul 28, 2013 6:34 pm

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handstand

L-sit

SIMPLEFIT

modified L1D2

perfect pistols x 2/2, 2/2, 2/2, 2/2

perfect diamond push-ups x 5, 5, 5, 5

perfect horizontal ring rows x 6, 5, 5, 7

easy push-ups x 15

easy rows x 14

72lbs hammer curls x 10

grip x (didn't do)

The changes in my physique (increased muscle mass) is becoming really apparent. I'm enjoying the results of simplefit.

Statistics: Posted by 230lbs — Thu Jul 25, 2013 5:30 am

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perfect pistols x 1

perfect diamond push-ups x 2

perfect horizontal ring rows x 3

23 rounds in 20 minutes

easy push-ups x --

easy rows x 12

72lbs hammer curls x --

grip x --

Statistics: Posted by 230lbs — Tue Jul 23, 2013 5:20 pm

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perfect pistols x 2/2, 2/2

perfect diamond push-ups x 4, 4, 5, 4

perfect horizontal ring rows x 5, 5, 5, 5+1

easy push-ups x 11

easy rows x 11

72lbs hammer curls x 10

grip x (didn't do)

I modified my L2D2 to be all about form, four sets of perfect reps done at my leisure. I'm really happy with the way my Simplefit workout is evolving. Today I was noticing the total overhaul in the strength and muscle mass of my back. By continually adjusting the movements so that I don't stray into the higher rep numbers of level 3 and beyond I've build a very nice foundation of muscle and strength in my entire back and my triceps. My back was my weak area and I've seen great improvements in rebuilding it after my shoulder injury. I'm confident that if I excel at the exercises I did today, with perfect form, I will achieve many of my fitness goals. I still need to find a way to rebuild my shoulders as successfully as I'm rebuilding my back, but that will surely come. Also, I've noticed a great increase in strength and conditioning in my martial arts.

Statistics: Posted by 230lbs — Sat Jul 20, 2013 6:36 pm

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L1D1

1 pistol

2 diamond push-ups

3 horizontal ring rows

Did 20 rounds in 20 minutes and every single rep was with perfect form. Felt good.

easy horizontal rows x 8, 10

easy push-ups x 10

Statistics: Posted by 230lbs — Thu Jul 18, 2013 11:46 am

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