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dan's beach log

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dan's beach log

Postby dan » Sat Sep 06, 2008 8:02 am

Finished the first week of L1 workouts. I thought I was going to die after D1, but D2 & D3 were easy in comparison. Here are my entries for the week:

08.08.31

L1D1 - 38 rounds

Started simplefit program today. Plan to execute a 12-week trial, at which point I will decide to continue or return to the gym.

Tentative weekly plan:

Simplefit: 3 days/wk (at least 1 day rest b/w workouts)
HIIT: 1-2 days/wk (beach sprints, hill repeats on bike)
Steady State Cardio: 1-2 days/wk (surfing, cycling, running)
5x5 Lifts (optional): I will keep my gym membership, so if I feel like lifting heavy I can.

I will try and go by instinct and listen to my body. Some days I might do 2 workouts, some days none. Will evaluate progress in 12-weeks (Nov. 23rd).

08.09.02

Hit a little snag in the plan already. Went surfing yesterday morning for a couple hours, then decided to go back out in the afternoon as the waves were beautiful. However, seemed to have pulled or strained something in my left arm, as it was sore as all hell throughout the night. Needless to say I decided to skip today's bw workout, as I would've done it one armed.

Legs were feeling refreshed, so went for a 20 min. jog along the beach. Hope to get back on track tomorrow.

08.09.04

L1D2 - 4:38

45 min. walk

BW workout seemed too easy today. Rested approximately 1 min. between sets, when 3 is suggested. Could have done it faster, but focused on strict form and complete ROM.

08.09.06

L1D3 - 3:13

Pullups - 5,2,3
Pushups - 21
Squats - 21

60 min. surfing

Short but brutal is all I gotta say for today . The numbers look easy at first...10+21+21...but it really showed how weak my pullups are. Definitely glad I started on L1 this week. Can't wait for L2 on Monday!

Note: I've read most of the recommendations I could find on the circuit routine, but if anyone notices anything I'm doing incorrectly your input is welcome :)
dan
 
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Postby volleyball_man » Mon Sep 08, 2008 2:58 am

Good start!

That's quite a bit of work you have planned! Are you just starting to workout? If so, you might do the first few weeks with simplefit only.

Welcome!
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Moving Up a Level

Postby cheapo » Mon Sep 08, 2008 5:42 am

I want to make sure you know that having posted a sub-five-minute time on D3, you should move up a level. (I was not clear on how to move through the levels when I started.)

And, welcome!
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Postby dan » Mon Sep 08, 2008 6:48 am

08.09.08

So I went to the gym yesterday morning, then surfing last night. Needless to say when I woke up this morning my arms were yelling Uncle :) So I decided to postpone L2D1 until tomorrow.

However, since my legs felt good, I loaded up a small pack and took a 45 min. hike into the hills. Felt good and could definitely have gone longer.

@volleyball_man:
I've been surfing pretty consistently (2-3 times/wk), lifting heavy 1-2 times/wk, and doing HIIT once a week, so I feel like the plan is definitely doable. I recently moved farther from my gym, so that's why I want to incorporate simple fit as I can only make it out usually once a week if at all.

@cheapo:
Thanks for the tip...I was planning on L2, but I was definitely confused a little at first until I read through some others' logs (including yours :o)
dan
 
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Postby volleyball_man » Mon Sep 08, 2008 8:25 am

Sounds cool!
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Postby dan » Wed Sep 10, 2008 5:59 am

08.09.10

Slept in yesterday so had to skip the workout :x

I got it back on today though and started L2:

L2D1 - 29.5 rounds

So I dropped 8.5 rounds since L1...is this normal? It sure seemed a lot harder today than L1 did.

Plan Update: May have to up my surfing, as I'll most likely be going to Hawaii or Indonesia sometime in the next 5 months. Once plans are set, I will re-evaluate.
dan
 
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Postby cheapo » Wed Sep 10, 2008 10:52 am

30 rounds is still high. Some people manage more, but not many.
If you've got 30 rounds on D1, I suspect you'll be under 5' on D3 again.
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Postby volleyball_man » Thu Sep 11, 2008 8:18 am

He's right.

Over 25 on D1 seems to be the point at which under 5:00 on D3 is feasible. Keep going!
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Postby dan » Mon Sep 15, 2008 11:43 am

08.09.15

Fell a little behind on my log, but in summary:

9/11 (Thurs): L2D2 - 4:38
9/12 (Fri): 55 min. cycling
9/13 (Sat): 20 min. swimming
9/14 (Sun): 1.5 hours surfing
9/15 (Today): L2D3 - 5:09

Not sure if it was the layoff or what, but D3 was a little disappointing today. I'm wondering if I was watching the time if I could have pushed myself a little harder to make a sub 5 time??

Anyway, I am going to keep no more than 1-2 days b/w workouts this week.
dan
 
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Postby dan » Sat Sep 20, 2008 8:44 am

08.09.18

Double workout today:

L2D1 - 33 rounds
60 min. surfing

Improved on my numbers today which is awesome...definitely should get past level 2 this week!

08.09.20

L2D2 - 4:18
2 hrs surfing

Felt sore during the squats today, which surprisingly were the hardest part of the workout. I feel pretty confident that I'll break past L2D3 here in a few days.

Surfing was incredible this morning...one of those days I just wanted to stay out forever. Have to be careful though as I can get super fatigued without realizing it...not a good state to be in if you get caught by a monster wave :o
dan
 
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Postby dan » Mon Sep 22, 2008 5:33 pm

08.09.23

Yesterday went for a 1h20m bike ride, covered about 22 miles and felt great!

Today I tore apart L2D3 (or more accurately it tore me apart!)

L2D3 - 4:18

Surfing is tomorrow, with L3 to follow :lol:
dan
 
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Postby dan » Fri Sep 26, 2008 6:43 am

08.09.24

L3D1 - 26 rounds

Blah...no better way to explain today's workout. Felt like crap starting out as I stayed up late and ate too late. Was about to quite after 11 rounds, but the stubborn voice in me kept me going. I'm surprised I lasted all the way to 26. Also, switched up the pullups to chinups (opposite grip), so that could have had an affect on performance. For the rest of L3 I will return to pullups.

08.09.26

L3D2 - 4:36

Returned to pullups today, which were pretty darn tough! Squats were what slowed me down today though...and to think I used to scoff at BW squats :lol:

Yesterday I did about 50 min. surfing, of that about 30 min. paddling as the water was flat as glass. Can tell my endurance is improving though, as every time I go out it seems like it's easier and easier to paddle. Should be in shape just in time for the North Shore in Nov. :wink:
dan
 
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Postby dan » Sun Sep 28, 2008 8:01 am

08.09.28

L3D3 - 5:45 (pullups = 5,5,3,3; pushups = 16, 10, 7; squats = 33)

Thought I'd be able to fly by L3 today, but obviously my body had other plans :x
dan
 
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Location: USA

Postby dan » Thu Oct 02, 2008 5:35 am

08.09.30

L3D1 - 27 rounds

Only 1 round improvement over last week, but not an equal comparison as I did chinups last week which I find much easier. Definitely a lot more painful this time around :D

08.10.02

L3D2 - 4:45

Felt really bad this morning, no energy at all. I've been experimenting with eating the bulk of my cals during the day and having a big salad at night with little carbs, so perhaps this is why?

Either way, it was a struggle to get through the workout, and I increased my time from last week by 9 seconds :x I was planning on going for a run afterwards, but just had no motivation. Think I will go back to more carbs at night as I definitely don't want to feel this way before a surf session!
dan
 
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Postby dan » Sat Oct 11, 2008 5:24 am

08.10.04

L3D3 - 5:01 :x

No gimmes today, lol! Oh so close to L4...oh well, one more week of L3 won't kill me :)

08.10.11

L3D1 - 26 rounds

Definitely less than stellar week as far as workouts go. Work and surfing got in the way of my simplefit program :lol: And to top it off I'm heading on a weeklong biz trip today! Plan on taking my door gym with me to squeeze in the rest of L3 *fingers crossed*
dan
 
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