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Maleficarum's Log

body weight exercises

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Postby ucffool » Mon Jul 30, 2007 7:08 pm

Next week, when you get to 3:1's on bodyrows, I predict 24 rounds of magnificence!
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Postby Maleficarum » Mon Jul 30, 2007 7:23 pm

maleficarum's magnificence!
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Postby Clay Shoufler » Tue Jul 31, 2007 7:28 am

Mal,

Have you thought about purchasing the elite rings from ringtraining.com for your body rows, pull ups etc.

I just received mine this week and they are great. If you can't use them in your apartment they can be used at a playground, tree, etc.

Keep up the hard work.

Clay
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Postby Maleficarum » Tue Jul 31, 2007 10:55 am

Clay Shoufler wrote:Mal,

Have you thought about purchasing the elite rings from ringtraining.com for your body rows, pull ups etc.

I just received mine this week and they are great. If you can't use them in your apartment they can be used at a playground, tree, etc.

Keep up the hard work.

Clay


Short answer, Yes! They are on my list of equipment for a home gym.

I am holding off any purchases for a little while until we figure out if we are moving to a new place in the next few months. I have a pull-up bar in the door frame... and i work on dead hangs whenever i pass through (since it is the bathroom door... i am prevented from avoiding the door by nature).

I would love to pick up a set of rings. i love the idea of the increased core work involved in stabilization. A significantly more functional application of strength!
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Postby Clay Shoufler » Tue Jul 31, 2007 12:57 pm

Pull up bars are great also. Keep on keepin' on.
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Week 1, Day 2 Redux

Postby Maleficarum » Wed Aug 01, 2007 5:44 am

Ok...

1/2 mile run, warm-up.

5 Rounds for time

4 Body Rows
6 Push-ups
10 Squats

7:02:47

1/2 mile run, cool down.

It was much nicer having my stop watch with me... and not guessing with my ipod.

I am also down 4 lbs (260 lbs) today. My girlfriend and i started low-carbing again on Monday.
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Week 1 Day 3

Postby Maleficarum » Sat Aug 04, 2007 8:05 am

I did my usual 1/2 mile warm up run, followed by:

21 body rows (i added one because my form began to suffer)
21 push-ups
21 squats

6 min, 27 seconds

I ended with a (more difficult than usual) 1/2 mile cool down run.

Body-rows were as follows (7, 3, 3, 3, 2, 2, 1)

Push-ups were as follows (11, 10)

Squats were done in one set.


My push-ups numbers seem to be lower than they should be lately... i built myself up to a max rep of 24 about a month ago... somehow... i feel like i have lost ground.

I am amazed at the feeling of going from the body row movement... with limp arms... to having no difficulty with a push-up... the human biological machine is amazing.
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Week 1, Day 1 (part III)

Postby Maleficarum » Mon Aug 06, 2007 5:33 am

Today i tried to sub 3:1 body rows for pull-ups.

I managed six sets. After that... i had to sub 2:1... because i just could not perform that third body row without a LOT of rest between sets.

3 (2) Body rows
2 push-ups
3 squats

22 rounds (6 with 3:1, 16 2:1 body rows)


Additionally, i got bored yesterday and decided to run 10k. I have not run that far in about 7 years... and i was curious to see how i would do. I was not pushing myself, and i chose to walk a little every 2k.

Total time: 1:12' 28"
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Postby biggrin » Mon Aug 06, 2007 8:33 am

As another big guy I am impressed with your running. Hope to get there soon
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Week 1, Day 2 (part III)

Postby Maleficarum » Wed Aug 08, 2007 5:32 am

1/2 mile warm up...

5 rounds

6 body rows
6 push-ups
10 squats

9 min, 18 seconds

1/2 mile cool down.


6 body rows was not possible this morning... i had to do 3-4 and take a small break. Since i was focused on slow steady movements, not speed, this was not a problem. I am trying to focus on Day 2 as a strength day.

At the end of my workout i did 10 more body rows on a kid sized pull up bar. This was a steeper and easier angle for me... but after 30 body rows at a near perpendicular plane... this still gave me a nice burn feeling.
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Postby taifun » Wed Aug 08, 2007 10:31 am

Good work! Keep doing the body rows!

I like your blog, it's going into my google reader.
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Week 1 Day 3 (part III)

Postby Maleficarum » Sat Aug 11, 2007 8:20 am

I drove to the school where i do my workouts, so i warmed up with 100 jumping jacks.

30 body rows
21 push-ups
21 squats

10 min, 11 seconds

8 minutes of that were the damn body rows (set of 5, 3, 3, 3, 3, 3, 3, 2, 2, 2, 1). That set of 5 makes me happy. Trailing off toward the end because my arms did not want to function does not make me as happy.

Push-ups were a set of 18 and a set of 3.

Squats were a solid set of 21.


Since i drove to the school... and my GF was probably still asleep... i decided to make up for taking yesterday off... and go for a 5k run.

Well... 37 minutes later i finished. The first mile was great... the last two miles were a random mix of sprinting and walking.

Between the carb loaded chinese food we had last night... and fighting through crowds of power-walking marathon trainees... i just did not have the energy to run 5k. It makes me mad... i know what the food is going to do to me... but i dont want to disappoint the GF by saying "no... let's eat something healthy." Oh well... we had lots of sea food... and very little fried crap... so i did the best i could with what i had to work with.
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Level 1, Day 1 (part IV)

Postby Maleficarum » Mon Aug 13, 2007 5:36 am

Max Rounds in 20 Minutes

* 3 body rows
* 2 push-ups
* 3 squats

26 rounds

Not bad overall... but i could not run because of some pain in my calves... overuse injury? Maybe. I am going to take it easy on the running this week.

I had to increase the angle of my body rows in order to do 3 rows / round, but i maintained my intensity throughout the workout... with a small break at after round 15. I figure being able to complete the workout with intensity is more important than a really low angle on the body rows. I have to say that my arms and back got a good workout, so i must be doing something right.
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Postby taifun » Mon Aug 13, 2007 5:53 am

That's great!

I think it's better to do what you did, and increase the angle and do three reps, at least for the D1 endurance workout.
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Postby taifun » Fri Aug 17, 2007 9:51 am

Hey Mal,

Sorry to dump this here, but I couldn't be bothered to register on Vox to comment :roll:

Nice recipes! There's no Tilapia in my area, what kind of fish is it, and/or what's a suitable replacement?
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