captain's log

captain · Post by **captain** » Thu Nov 01, 2007 2:46 am

Halloween night at the gym. Did not bring a watch but did day two at level four. Tonight was really hard. Until today I thought day two was too easy. It really wiped me out. I think the incremental improvement in ROM which is happening because the work out enables it, is making all three exercises harder. The squats were especially tough.

splint · Post by **splint** » Thu Nov 01, 2007 6:28 am

Can't have great workouts every day, the important part is that you did it. I've found that Day 2 is less challenging the more I stay at a certain level so I added a five pound weight to my pull-ups last week. Another option is to go slow on each rep for day two. I'll probably be doing something like this next week and the next as I graduated L4D3 with a time of 4:59 and L5D3 adds 6 pull-ups, 10 push-ups, and 10 squats! I'm not thinking I'll be able to come in sub-5 minutes this week.

captain · Post by **captain** » Fri Nov 02, 2007 12:07 pm

Thanks for the support.

captain · Post by **captain** » Sat Nov 03, 2007 7:53 am

Week 1
4 1 14
4 2 8:15
4 3 11:07
Week 2
4 1 20
4 2 5:00
4 3 4:12
Week 3
4 1 21
4 2 ~15:
4 3 tbd

captain · Post by **captain** » Mon Nov 05, 2007 1:12 pm

Back off week L2D1 49 rounds. Huffing and puffing and trying to figure out how to speed it up.

captain · Post by **captain** » Wed Nov 07, 2007 3:22 pm

rest week L2D2 3:31. Easy avg about 43 sec per round. wanted 39.

captain · Post by **captain** » Sun Nov 11, 2007 4:29 am

On Saturday did L2D3 4:30

captain · Post by **captain** » Sun Nov 11, 2007 9:23 am

I did W1L4D1 25 rounds. I actually considered going until I reached 50 rounds whatever time it took. Of course that was 5 minutes into the work out. By 20 minutes I did not want to do it anymore. Sooo I stopped.

captain · Post by **captain** » Wed Nov 14, 2007 2:40 pm

L4D2 added one pull up to each round 4 minutes work. I want to work as hard on strength as endurance. Simplefit is primarily endurance fitness. If I add a couple pull ups each time Day fours ought to be larger sets of pull ups to the end state.

Post by **Admin** » Thu Nov 15, 2007 10:41 am

Try the advanced workouts for strangth

http://www.simplefit.org/advanced-bodyw ... cises.html

captain · Post by **captain** » Thu Nov 15, 2007 1:04 pm

thank you

captain · Post by **captain** » Sun Nov 18, 2007 9:32 am

Today I decided to work on kipping. I can do it but have to find the rythm. The only way I will ever do Murph successfully is to be able to kip. So the game plan today was to do a set of 5 to 10 kipping pull ups at each commercial break for a couple hours just to work on the rythm. I could have done them longer but I think my elbows would scream at me tommorrow. So I probably did more than 100 pull ups today in leiu of day three. I will pick up simplefit again next week.

captain · Post by **captain** » Thu Nov 22, 2007 9:51 am

L5 D1 19 rounds after stuffingmyself whoo hoo.

captain · Post by **captain** » Mon Nov 26, 2007 2:36 pm

L5D2 6:30 Today was much harder than expected. I missed a couple days travelling for Thanksgiving and I lost some endurance or I merely started out slow and fizzled all together. I go directly from my w/o to the computer to log it and in reading back see that I am only marginally coherent. Starved for O2 I guess.

captain · Post by **captain** » Mon Dec 03, 2007 2:19 pm

I have been out for a week caught a grade a cold and do not feel up to a strenuous workout. Will try a restart on Wednesday.

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