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Chris G's Log

PostPosted: Mon Jan 05, 2009 3:57 pm
by ChrisG
Food Log: http://www.simplefit.org/phpbb/viewtopi ... =9537#9537

Hey, everybody. This is my first day with this program. I've worked out in the past, but I'm a lot busier than I used to be so I'm having a hard time finding time to get to the gym. I thought this might be a good way to keep some strength training in my schedule. I used to run a lot but got runner's knee. I'm trying to rehab this and the squats should help. the end goal is to combine this program with about 25-30 miles of running per week after slowly rebuilding my running base.

I'm male, 24, 5'9", 175 lbs, and a vegetarian. I follow something close to the diet described on this site, except that I don't eat meat and I tend to eat more complex carbs from grains than most people here seem to eat (for a variety of reasons).

Anyway, here goes nothing:

L1D1: 18 rounds, assisting myself on pull-ups with a box (squatting down to full extension of my arms and then performing the pullup like normal)

Thoughts: It seems like I got far fewer rounds than a lot of people on L1D1. I took the exercises slow, especially squats, to make sure my form looks good. I can definitely make some improvements on the speed of my pushups and squats. I don't know why, but the intensity of the workout caught me by surprise. Gotta work on pacing, I think. Looking forward to L1D2...

edit: just realized in my excitement to start I actually did L3D1... Gonna step it down for Wednesday :)

PostPosted: Wed Jan 07, 2009 2:52 pm
by ChrisG
L1D2: 7:05

This time, jumped and pulled as much as possible with a fairly slow negative. Subbed three of these for each regular pull-up.

Feeling pretty good! Still sore from L1D1, but I feel much better after. Not sure if it'll be the same tomorrow, though...

I'm wondering how often everybody switches their grip on the pull-up bar?

PostPosted: Wed Jan 07, 2009 4:41 pm
by volleyball_man
Hi and welcome!

I think you are off to a similar start to mine. Check my early posts on my workout log.

I use an overhand grip unless and until I need to change, then I usually do underhand with my left and overhand with my right.

I suggest that you use bodyrows for subs on the pullups. Mix them in with the negatives - but use bodyrows more. You might get some elbow pain from the negs.

Keep it up!!!

PostPosted: Fri Jan 09, 2009 10:08 am
by ChrisG
Thanks for the welcome and for the advice. I definitely feel a little elbow soreness. I'm going to try subbing body rows for today's L1D3.

PostPosted: Fri Jan 09, 2009 4:06 pm
by volleyball_man
Definitely a better choice for days 1 and 3 where the volume is high. Day 2 is a good choice for doing the negs because you are doing a few and then resting 3 minutes before the next round.

PostPosted: Sun Jan 11, 2009 2:18 pm
by ChrisG
L1D3: 2:19

I did L1D3 on Saturday. Today, I worked out on the elliptical for 45 minutes, then did crunches, dips, biceps, and overhead press.

PostPosted: Tue Jan 13, 2009 8:10 am
by ChrisG
L1D1, second week: 34 rounds

I feel pretty good after today's workout. I used body row subs on the pull-up bar. My body was at a 45 degree angle to the chair. I need to invest in some kind of rope to put on the bar for the rows so I can get more vertical. I had trouble holding on to the towel.

PostPosted: Wed Jan 14, 2009 4:54 am
by volleyball_man
Another thought is that you are working your grip strength - which is, for me the usual weak link in pullups.

PostPosted: Thu Jan 15, 2009 6:47 am
by anubis
Hey Chris,

I've been trying to work up to a full pull-up for about 2 months now. As already suggested to you the slow negs I keep for D2 and do body rows for D1&3. My aim is to try and include some slow negs in D3 at some point. As for grips, I usually start with overhand grip and rotate every 10 reps or so as needed, alternating the width of the grips slightly. Overhand is supposed to be the hardest so if you can do those then it stands to reason you can do underhand. I switch as I can't do full pull-ups as of yet and figure I need the strength in both areas. It takes patience, as I'm learning, to build up the strength to do full pull-ups. Good news is I doubt you will require too long before being able to rip off a few pull-ups at your weight. Consistency would be the key to getting there. Nice work!

Week 0

PostPosted: Tue May 11, 2010 8:13 am
by ChrisG
Woah, it's been a year and a half. I've been working out, but had a couple of injuries so I took some time off from simple fit. Now, I'm trying to get back into both running and simple fit to save travel time to and from the gym.

Starting again with L1D1, week 0.

Current weight: 180

L1D1, week 0: 18 rounds

Run/walk 20 min beforehand (addressing knee pain w/ PT so can't run all out yet).

I'm back in my hometown this week at a local gym so no assist for the pullups. Subbed 3 negatives for each pullup, which was much more difficult for me than the 45 degree body rows I supped before. I'm remember how tough this was in general.

PostPosted: Thu Jun 24, 2010 2:21 pm
by ChrisG
Again, been working out, just not with simplefit (knee injury recovery still). Just did L1D3 again to see where I'm at. Probably couldn't hurt to lock non-simplefit workouts here as well

L1D3: 4:02

Followed by a couple more sets of squats, some lunges, some crab walks with a resistance band.

PostPosted: Mon Jun 28, 2010 4:18 am
by ChrisG
Week 1

L2D1: 34

Started with overhand grip for the pull-ups, then switched to neutral when I couldn't do any more of those. No substitutions, though.

L2D2:
0:44
0:45
0:41
0:42
0:45
Total: 3:37

Easy day today. Pull-ups starting to feel a lot easier.