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Warrior Diet Week 1

PostPosted: Wed May 29, 2013 4:43 am
by DR03K
Wednesday, May 29, 2013
Warrior Diet Day 1: 184.2lbs
    Had a good feed last night in preparation for today's fast, but started feeling hungry at 11am.
    I've been trying to drink lots of water and black coffee to help deal with food cravings, although the caffeine has made me extremely alert :shock:
    Looking forward to eating tonight!

    Workout: Bodyweight Pyramid.

    Pull-ups: 1,2,3,4,5,4,3,2,1 (25)
    Squats: 5,10,15,20,25,20,15,10,5 (125)
    Push-ups: 3,6,9,12,15,12,9,6,3 (75)
    Sit-ups: 5,10,15,20,25,20,15,10,5 (125)

    Failed too early on situps, so in order to get more volume will adjust slightly. 1 Pull-up = 2 Push-ups = 3 Sit-ups etc which should get me to a higher tier with more pullups/pushups before failing on sit-ups.

    Ditching squats as my knees get worked enough with the cardio.

Thursday, May 30, 2013
Warrior Diet Day 2: 182.2lbs

    Workout: Bodyweight Pyramid.

    Pull-ups: 1,2,3,4,5,6,5,4,3,2,1 (36)
    Push-ups: 2,4,6,8,10,12,10,8,6,4,2 (72)
    Sit-ups: 3,6,9,12,15,18,15,12,9,6,3 (108)


Friday, May 31, 2013
Diet review
    Hate warrior diet, unable to control crazy food eating binge on evening.
    I.F. is more to my liking - just don't have the dicipline for WD.



Re: Week 8

PostPosted: Fri Jun 14, 2013 6:51 am
by DR03K
Week 8

Monday, June 10, 2013
Random Workout:

    Close Grip Pull-Ups: 5x3
    Dips: 10x3
    Diamond Push-ups: 10x3
    Close Squats: 20x3

Tuesday, June 11, 2013
Cardio:6km run

    Cardio: 6km run
Wednesday, June 12, 2013
Random Workout:

    Close Grip Pull-Ups: 3x5
    Dips: 10x3
    Diamond Push-ups: 10x3
    Close Squats: 3x20
    Knee Raises: 3x10
    Assisted Pistols (Both Legs): 5x5
Friday, June 14, 2013
Random Workout:

    Close Grip Pull-Ups: 3x5
    Dips: 10x3
    Diamond Push-ups: 10x3
    Close Squats: 3x20
    Knee Raises: 3x10
    Assisted Pistols (Both Legs): 5x5

Comments:
Will be returning back to SimpleFit Monday to smash through level 5!

Level 5 (Week 3)

PostPosted: Thu Jun 20, 2013 6:08 am
by DR03K
Mon 17th June 2013:
Random: Completed 5 circuits.

5 Pullups
5 Hanging Knee Raises
5 Assisted Single Legged Pistols (5 each leg)
5 Pike Pushups

Tue 18th June 2013: D1L5
Rounds 23 (+-0 cf. previous, +-0 cf. PR)
Notes: Felt sore from Monday, but powered on.

Wed 19th June 2013
Cardio: Ran 6 km in 34 minutes

Thu 20th June 20 2013: D2L5
Rounds: 01:00, 01:06, 01:16, 01:16, 01:22 - Total: 06:00
Notes: Stag doo tomorrow until sunday, so won't have chance to complete day 3 this week, but i'm pretty convinced it would have been over 5 minutes!
Will probably end up doing some stupid drunken pushups someplace, so might get a few in! :mrgreen: :lol:

Level 5

PostPosted: Thu Jun 27, 2013 7:31 am
by DR03K
Thu 27th Jun 2013: D1L5
Rounds: 21(Think it was 23 but miscounted!) (-2 cf. previous, -2 cf. PR)
Notes: Brutal weekend in Amsterdam, seriously knocked my training back a few days..

Fri 28th Jun 2013: D2L5
Time: 01:17, 01:20, 01:17, 01:11, 01:09 - Total: 06:12
Cardio: 2km run

Re: DR03K's Workout Log

PostPosted: Sat Jun 29, 2013 1:01 pm
by KTG
It looks like you've found your level for at least a few weeks. I'm at about the same place right now, but at your pace you'll likely move ahead. Great work!

SimpleFit Attempt 3

PostPosted: Tue Nov 19, 2013 12:12 pm
by DR03K
Can't believe I let this slip!
Took up Oylimpic style lifting since my last post, gained reasonable squatting strength, but stacked on the weight! Sitting at just under 200 pounds at this moment, which is at least 20+ pounds since my simplefit days.
Granted some of this is likely muscle, but in general my body fat % has sky rocketed.

Simplefit is definitely better for lean gains.
Anyhow for the 3rd? Time I will be returning back to simplefit on Monday next week (supplemented by a ton of cycling).

Shall post body statistics on Sunday for my benchmark.
Main goal: Body fat % sub 10%.!

Level 1 (Week 1)

PostPosted: Tue Nov 19, 2013 12:16 pm
by DR03K
Tue 19th Nov 2013:
Cardio: 2 mile run at 8:30 pace, 30 minute cycle at 75% heart rate zone.
Workout: 3x3 pullups, 4x15 pushups, 4x20 situps
Notes: Been suffering from neck pain for last couple of days. Not been able to try Day 1 yet. Instead did a lot of cardio.

Wed 20th Nov 2013:
Cardio: 2 mile run at 8:30 pace, 10 minute row

Thur 21st Nov 2013: D1L1
Rounds: 50
Notes: Back was aching to start off with but felt good further in.

Re: DR03K's Workout Log

PostPosted: Fri Nov 22, 2013 1:06 pm
by DR03K
Going to skip to level 4 come Monday.

Level 4 (Week 1)

PostPosted: Mon Nov 25, 2013 7:45 am
by DR03K
Mon 25th Nov 2013: L4D1
Rounds: 25 (-1 cf. previous, -1 cf. PR)
Notes: Rotating grips on pullups every round, Wide overhand, regular overhand, close overhand, wide underhand, regular underhand, close underhand.
Rotating pushup position too, Wide, regular, Close (Diamond).

Tue 26th Nov 2013
Cardio: 9 miles Bike.

Wed 27th Nov 2013: L4D2
Rounds: 01:01, 01:00, 01:00, 01:02, 00:57 - Total: 05:01

Fri 29th Nov 2013: L4D3
Time: 04:33 (+4 sec cf. previous, +4 sec cf. PR) - Level 4 completed.
Cardio: 5 minutes row, 10 minutes cross trainer, 10 treadmill

Level 5 (Week 1)

PostPosted: Mon Dec 02, 2013 7:47 am
by DR03K
Sun 1st Dec 2013:
Cardio: 23.91 miles Bike 1456kcal burnt

Mon 2nd Dec 2013: L5D1
Rounds: 21 (+- 0 cf. previous, -2 cf. PR)

Wed 4th Dec 2013: L5D2
Rounds: 01:08, 01:08, 01:09, 01:06, 01:19 - Total: 05:50
Cardio: 15 minute row.

Fri 6th Dec 2013: L5D3
Time: 05:33 (-49 sec cf. previous, + 27 sec cf. PR) - Level 5 not complete
Cardio: To be filled

Level 5 (Week 2)

PostPosted: Mon Dec 02, 2013 7:53 am
by DR03K
Mon 9th Dec 2013: L5D1
Rounds: 22 (+ 1 cf. previous, -1 cf. PR)

Tue 10th Dec 2013: L5D2
Rounds: 01:28, 01:31, 01:44, 01:36, 02:10 - Total: 08:30
Notes: Bit sore from yesterday but have commitments tomorrow so got day 2 in a day early. Really slow reps, full range of motion and pushups done with shoulder width position and elbows close to sides to past horizontal.

Thu 12th Dec 2013: L5D3
Time: 06:32 (+ 00:59 cf. previous, + 01:04 cf. PR) - Level 5 not complete
Notes: Pushed too hard on the pullups, ended up hitting failure and then struggled to complete the rest within a reasonable time. Might need a strategy for pullups...perhaps breaking them down into mini sets with small breaks.
Cardio: I put some angry music on (which reflected my mood) and did 10 minutes of sprint intervals, which ruined me.

Re: DR03K's Workout Log

PostPosted: Mon Feb 10, 2014 7:36 am
by DR03K
Continued at:
http://www.simplefit.org/phpbb/viewtopic.php?f=4&t=2650