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Jason B's Log

Posted: Tue Jan 06, 2009 2:23 pm
by jasonb
Hi Noob here,

I just started today so here's my first posting. Didn't do great or bad. I probably could have pushed it a bit more, but wanted to pace the first week. Looking forward to cranking it out after I'm better conditioned.



Week 1

Tuesday, Jan. 6, 2009


24 rounds
** Did body rows from Smith press bar horizontally. I can't do a pullup yet, so will do these as I work up to it. Subbed 3:1 for the pullups.

Posted: Wed Jan 07, 2009 12:31 am
by austin
Definately not bad man. I know whenever I find pull ups/chin ups just a bit too challenging, I go for invert rows and neg pulls. The great thing about invert rows though, is while you are working the muscles that help you do pull ups, all actual rowing motions thicken your back muscles. For that backpack of muscle look, which is the only real aesthetic muscular improvement im hoping for. So even when I am capable of pull ups, I tend to try to hit up some invert rows. Great start though, fitmate.

Posted: Wed Jan 07, 2009 5:29 am
by jasonb
Thanks Austin. Yeah, I didn't think of the benefit of the inverted row, with regards to the back muscles.

Posted: Wed Jan 07, 2009 8:26 am
by volleyball_man
Nice start!

Week 1, D2L1

Posted: Thu Jan 08, 2009 5:27 pm
by jasonb
Week 1

Tuesday, Jan. 6, 2009


Round 1: 37s
Round 1: 37s
Round 1: 37s
Round 1: 36s
Round 1: 43s

Total: 3m 10s

Note: I used jumping/negative pullups. Got an Iron Gym pullup bar today, so wanted to try it out at home. I substituted 2 jumpers for every 1 pullup, so only 2 jumper/round today at level 1. This time seemed fast to me and I was sure my form, aside from the pullups, was pretty good.

Week 1 - D3L1

Posted: Sat Jan 10, 2009 8:46 am
by jasonb
Week 1

Saturday, Jan. 10, 2009


Total: 2m 47s

I used the Gravitron machine for my pullups, in lieu of inverted rows. I'm starting to feel stronger already with my pullups, but will take time to do a real one. Also, the last few pushups kicked my ass - I'm not sure if I should count the 21st? Squats were fine.

Should I move up a level or stick with level 1 for a couple of more weeks?

Before the test, I warmed up with a few minutes of jump roping. After my test, I did some time on the stationary bike and 1000m on the C2 rower.

Posted: Thu Jan 15, 2009 7:22 am
by anubis
Hello and nice work so far!

I too can't do pull-ups and have been substituting body-rows, negs and assisted pull-ups to work up to the real deal. I spent some time reading through some of the posts and decided to take the purist approach of sticking around at level 1 until I can do legit pull-ups.

From the info on the site this seems to be a personal choice thing. As long as you can do D3 in the time allotted with a 3:1 sub ratio for pull-ups then you're good to level up. This gives you the option to do more pull-ups, push-ups and squats. So the choice is yours. For me I figure I haven't actually gotten through L1 until I can do D3 in under 5mins with legit pull-ups. This is certainly not the consensus and by no means do I suggest it is the "right" way, I just opted for this as it fit my goals. Check out some of the logs of the guys who have more experience doing this programme, that should help.


Posted: Tue Jul 28, 2009 10:25 am
by Norman
Hey jasonb,
I just read your presentation message. How are you doing these days ?