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Re: 230lbs jumping into SimpleFit

PostPosted: Mon Apr 29, 2013 6:12 am
by 230lbs
Repeated the last workout so my Simplefit program will by synchronized with Mon Wed Fri schedule.

SIMPLEFIT L2D1

LEVEL 2 - DAY 1

2 pistol
3 decline close-grip horizontal rows
4 push-ups

20 rounds in 20 minutes



-minimal twinges in shoulders during rows, feeling it in forearms due to weird angle I'm holding the gymnastic ring
-uncertain exactly what declining the row movement is stressing. Don't feel it in one specific place.
-pistols are what are slowing me down. Rows and push-ups are easy right now.

Re: 230lbs jumping into SimpleFit

PostPosted: Tue Apr 30, 2013 4:59 pm
by 230lbs
Read this to see what the hell I'm doing for the next 2 weeks: viewtopic.php?f=1&t=2488


TODAY

Barbell Upright Row x 6
Barbell High Pull Snatch x 6
Barbell Front Squat + Push Press x 6
Barbell Straight-legged Deadlift x 6
Barbell Bent Over Row X 6

5 rounds in about 30 minutes - grip was feeling burned out more than anything else.

https://www.youtube.com/watch?v=H1GDPNYTpqA - did the entire workout, only really rested during jump squats in the final round. Next time will push myself harder.

Re: 230lbs jumping into SimpleFit

PostPosted: Wed May 01, 2013 10:25 am
by 230lbs
LEVEL 2 - DAY 2

3 pistols
8 close-grip horizontal rows
13 push-ups

Round 1 - 1:22
Round 2 - 1:21
Round 3 - 1:21
Round 4 - 1:35
Round 5 - 1:45

-eliminated the decline on the horizontal rows -- it had only made the move harder on my joints, not on my weak body parts (upper back)
-3 minutes rest between sets
-4th and 5th rounds I had to break up the push-ups, couldn't get all 13 in one set


One-arm wall push-ups (hips forward) x 6/6, 5/5, 3/3


Finished with:

http://www.youtube.com/watch?feature=pl ... peN0xX1VVg

Okay workout, but didn't feel like it hit my cardiovascular system as much as hitting my already fatigued muscles. If it warms up here I'll try hill sprinting on every other day.

Re: 230lbs jumping into SimpleFit

PostPosted: Thu May 02, 2013 12:44 pm
by 230lbs
Hill sprints x 3

Barbell Upright Row x 6
Barbell High Pull Snatch x 6
Barbell Front Squat + Push Press x 6
Barbell Straight-legged Deadlift x 6
Barbell Bent Over Row X 6

4 rounds of above complex, 3 minutes rest between rounds

burpees x 1 min

Re: 230lbs jumping into SimpleFit

PostPosted: Thu May 02, 2013 1:54 pm
by andre66
Sounds tough.

Re: 230lbs jumping into SimpleFit

PostPosted: Fri May 03, 2013 10:22 am
by 230lbs
LEVEL 2 - DAY 3

in 7:03

14 pistols
26 close-grip horizontal rows
26 push-ups


-one-arm wall push-ups x 7/7, 6/6, 5/5
-50lbs bicep curls x 10





Tabata style - five minutes, five exercises, each exercise 20 seconds work 10 seconds rest for two rounds

-50lbs barbell thrusters
-burpees
-walking push-ups - from standing walk your hands out until you're in the top of a push-up, then walk your hands back until you're standing
-sideways burpees
-walking push-ups - from standing walk your hands out until you're in the top of a push-up, then hop your feet up to your hands and jump into a standing position

93 reps in 5 minutes

-felt okay
-hill sprints would have hit the cardio system much more purely -- even though I switched movements frequently I was limited by muscle endurance

Re: 230lbs jumping into SimpleFit

PostPosted: Fri May 03, 2013 10:25 am
by 230lbs
andre66 wrote:Sounds tough.


I'm realizing today I'm not pushing myself as hard as I should be, I keep wimping out. I'm doing this to improve my conditioning, not just burn more calories.

My simplefit workout was not as good as it could have been, all this extra work is taking it's toll. I'm going to take a day or two off and find one hard workout to follow each simplefit workout. I'm then going to try to push that hard workout as much as I possibly can. "When the going gets tough, the tough get going." and all that.

Re: 230lbs jumping into SimpleFit

PostPosted: Sat May 04, 2013 10:39 am
by brmc72
When you say "to follow each simplefit workout", do you mean you'll do it immediately after your SF workout, or alternate that workout day with your SF day? I've found that if I push myself during SF, I'm completely wiped...there's no way I could do something else. And, once a particular level is becoming "easy", it's time to level up and it gets hard all over again.

Re: 230lbs jumping into SimpleFit

PostPosted: Sat May 04, 2013 8:12 pm
by 230lbs
Yeah, even the longest simplefit workout still leaves me forty minutes for stretching, cardio, etc. I don't find the workouts taxing at all. They're difficult, but I'm used to such a heavy physical workload from working out and martial arts that I can still do some considerable work.

I feel that simplefit is a really simple way to address the strength in strength and conditioning, but not the conditioning. I need something that I can just throw myself into once or twice a week which will improve conditioning and mental toughness. My fight training is hampered by conditioning right now.

Re: 230lbs jumping into SimpleFit

PostPosted: Sun May 05, 2013 8:11 am
by 230lbs
Today I was quite fatigued, didn't even bother with a cardio workout because my system is still feeling the strain of my previous HIIT days. Will take one or two days off entirely.

24 rounds in 20 minutes:

2 pistols
3 close-grip horizontal rows
4 push-ups


one-arm wall push-ups x 8/8, 6/6, 4/4
50lbs bicep curls x 13

Re: 230lbs jumping into SimpleFit

PostPosted: Mon May 06, 2013 8:03 pm
by 230lbs
Wow, did I have an amazing day today.

Started the day by doing an intense calisthenic HIIT program and promised I would push myself past the point where I usually quit. So I was trying to stay in the moments as they got painful and felt myself pass the point where I would usually give up because muscle groups started failing. I was quite proud of myself and added an extra ten or fifteen seconds of tuck jumps to where my legs jellified and felt like I could no longer stand. I felt that was an achievement because I forced movement even when I physically felt incapable (and it hurt, a lot).

Later in the day I did some hill sprints and felt myself consciously will my body past the point where I'd typically begin to stagger and slow because of pain and discomfort. Another small, but important, victory in building mental toughness.

At the end of the day my sister's husband was trying to flatten out his sandy driveway by pulling a metal ... flat thing... with his garden tractor, but his tractor was spinning out. I picked up the chain and dragged the thing around until I was exhausted, doing a pretty good job on the driveway and feeling just an amazing full-body workout. Tomorrow, when it's not my third to-failure workout of the day, I'll finish the job.

Today made this vacation memorable.

Re: 230lbs jumping into SimpleFit

PostPosted: Wed May 08, 2013 11:08 am
by 230lbs
LEVEL 2 - DAY 2

3 pistols
8 close-grip horizontal rows
13 push-ups

Round 1 - 1:04
Round 2 - 1:10
Round 3 - 1:14
-----------------
Round 4 - 1:29
Round 5 - 1:36

-on set 3 I realized that I've been cheating on my horizontal rows, using a subtle kipping motion to make it easier. Once I cleaned up my form I could only do 4 straight reps.
-last time I did this workout I could not complete all sets of push-ups without breaking them up. This workout they were 5 sets of 13 reps.
-now the focus will have to be on cleaning up my close-grip horizontal rows and progressing with strict form. I expect all my numbers to plummet over the next few workouts as I start doing them perfectly.
-3 minutes rest between sets




one-arm wall push-ups x 5/5, 4/4
-perfect form

50lbs bicep curls x 8
-these two exercises seemed harder today. Lower reps in bicep curls were clearly due to rows working me harder this time. One-arm wall push-ups may be harder due to more shoulder involvement in the regular push-ups combined with a more crisp form.

Re: 230lbs jumping into SimpleFit

PostPosted: Wed May 08, 2013 2:03 pm
by andre66
Nice work on the push ups.

Re: 230lbs jumping into SimpleFit

PostPosted: Thu May 09, 2013 6:03 pm
by 230lbs
andre66 wrote:Nice work on the push ups.


Thanks! It felt great to see the improvement!




I rattled of 4 sets of 4 reps of my newly discovered close-grip horizontal row form.

Right now my estimated max reps are:

pistols x 9
close-grip horizontal rows x 4
push-ups x 16



Now I need to decide on whether or not I should return to level 1 and keep everything the same or switch things up. If I keep the exercises and order the same until my close-grip row numbers catch up with my other numbers I'm only going to be improving in one area.




I could switch from push-ups to close-grip push-ups, reducing my max to around 9, and change the order of exercises.

I could do

1 close-grip horizontal row
2 pistols
3 close-grip push-ups

and start simplefit all over again, but I'm not sure if I want to end up doing high-volume pistols. I'd prefer the the majority of my improvement were in my upper body movements since my legs are already so much stronger (proportionately) than the rest of my body. I'd like to see some major upper body growth because my legs are already massive.










This morning's workout:

30 minutes of intense bodyweight HIIT action from Fitness Blender.

Re: 230lbs jumping into SimpleFit

PostPosted: Fri May 10, 2013 5:50 am
by andre66
It's suggested to drop down a couple of levels 1 week out of the month to give your muscles a rest. you could do that next week, get some work in on the close grip rows and then the following week return to where you are supposed to be working at.