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robbiew's log

body weight exercises

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Postby robbiew » Thu May 07, 2009 12:52 am

Early hours of this morning I did;

Warm up:

Plank 30 secs
Prisoner squat X 15
Push-ups X 10
Prisoner Split Squat X 10/side
Stick-ups X 10
Side Plank X 30 secs/side

Then;

L2D2...total time for the 5 rounds = 4mins 41secs.

I didn't do the exercises as quickly as I could..used a tempo of 1-0-1.

I also did a bodyweight 'ton up' circuit, 10 reps of each exercise:

Burpees
Push-ups
Lunges
Tricep dips
Knees to chest jumps
Decline pushups
Crunches
Dorsal raises
Leg raises
Chin-ups

That did me nicely!!
robbiew
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Postby robbiew » Fri May 08, 2009 5:29 pm

L2 D3 tonight! I did my usual warm up then:

Did the routine as quickly as possible maintaining good form. The last three pull-ups were a struggle..had to drop off the bar..shake my arms then get back to it. I did 20 push-ups, took a breather then did the last 6. I had no problem with the squats. I am generally quite pleased the way my pull-ups are improving..great sense of satisfaction being able to do them.
Total time for L2D3 = 2mins 14 secs

I dont feel like I've trained unless I finish sucking the dust off the floor so I also did 2 rounds of the Bodyweight 100:

20 Prisoner squats
20 Push-ups
10 Burpees
10 Inverted rows
20 Forward lunges (10/leg)
15 Close grip push-ups
5 Chin-ups

I feel pretty good..no aches or pains so I'm looking forward to Level 3 next week!!
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Postby robbiew » Mon May 11, 2009 5:36 pm

Did my usual warm up tonight then carried on with L3D1.

Total # of rounds = 42

Felt like cr*p tonight..seemed a long 20 minutes! Started kipping about a third of the way through on the pull-ups, took a minute out halfway through also.
Hope I feel better next time!
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Lay off again!

Postby robbiew » Fri May 29, 2009 3:36 pm

I've had to lay off training again for a week as my elbow started playing up again. I think I was doing a bit too much, so now I'll just concentrate on doing Simplefit until I'm happy the 'tennis elbow' has cleared up.

I have just done..

Warm up:

2 circuits of:

10 x squats
10 kneeling pushups
12 bicycle crunches

...then...

L4D1, total # of rounds was 36!

The pull-ups were surprisingly good apart from my grip was failing towards the end of the routine. I change my hand position for my push-ups on each round.

Fingers crossed again for pain-free training!
robbiew
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Location: Wolves, UK

Postby volleyball_man » Fri May 29, 2009 4:33 pm

Go to my blog - linked below. Look at the links on the right. Find "Nerve Glides." Try them - they really helped my elbow issues.
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Postby robbiew » Fri May 29, 2009 4:48 pm

Thanks VB man I'll give it a try...nothing else other than complete rest seems to work and I don't want to do that!
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Postby robbiew » Mon Jun 01, 2009 5:30 pm

Celebrated my 49th birthday tonight with...

Warm up:

2 circuits of:

10 x squats
10 kneeling pushups
12 bicycle crunches

...then...

L4D2 for a total time of 4mins 46secs. The pull-ups were good, I did them a little faster than normal. The last round of push-ups and squats I began to feel towards the end. I also only rest a minute between rounds...I like to keep my heart rate up!
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Postby Ghokun » Tue Jun 02, 2009 12:52 am

Happy Birthday :wink:
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Postby robbiew » Tue Jun 02, 2009 3:51 am

Many thanx :D
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Postby robbiew » Tue Jun 02, 2009 4:50 pm

After a warm up I gave L4D3 a blast! I'd missed out L3D2 & D3 so this was a bit of a shocker!! Total time to complete was 4mins 12 secs.

The first 8 pull-ups were good but after that there was much huffin an a puffin!! I did 27 push-ups straight off then had to finish the rest in a couple of blocks. No problem with the squats.

I will move up to level 5 but i can see me spending a little time there getting fitter hopefully!
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Postby robbiew » Fri Jun 12, 2009 5:23 pm

Did a 2 round bodyweight warm up circuit:

plank, squats, lunges, push-ups, mountain climbers then....

....L5D1 for a total of 36 rounds in 20 mins. Stopped for 4 breathers, total of about 2 mins rest...found that hard!
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Postby robbiew » Thu Jun 18, 2009 4:31 pm

I did a warm up of 10 X 100m runs @ roughly 70% effort, after each 100m I did 5 burpees.

I did L5D2 with 1 minute rests between rounds. my times were;

1. 58secs
2. 57secs
3. 58secs
4. 58 secs
5. 58secs Total time= 4mins 49secs

I did all the pull-ups from a dead hang, and I only kipped on the last couple of the fifth round...very pleased with that :-)
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Postby robbiew » Mon Jul 06, 2009 1:56 pm

Just got back from a couple of weeks holiday..did a few light workouts while I was away..no pull-ups though!! Feels like I'm starting all over again! :-s
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Back again!

Postby robbiew » Sat Jan 16, 2010 10:11 am

It's been a long time since I've been here..suffered tendonitis in both elbows, and when that was improving I blew my right shoulder out doing dips!!!

Just a warning to anyone who thinks they aren't progressing fast enough, so decides to do more than they are capable of in order to speed up their progress!

The upshot is, if I'd been patient, I'm sure I would have made good progress the last 6 months. As it is, I'm starting all over again tomorrow

People say patience is a virtue!!!
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Postby Ruli » Sat Jan 16, 2010 12:59 pm

my cousin, i feel 4 u - tendinitis in both elbows!!! i only suffer from that in my left elbow and it's not nice.
i can only concur with your statement:
patience is a virtue!!!
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