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Posted: Wed Oct 14, 2009 4:27 pm
Feel like shit after this one.
Level 4, Day 2.
Started off with 5 minute warm up on the elliptical at a local gym, 20 minutes with my heart rate at ~160bpm, 5 minute cool down.
Rested for 2-3 minutes than on to Day 2.
First two sets went well, no real problems. Set 3 hurt. I had to really muscle through the 4th pull up, wiggling to get my chin above the bar. Push ups felt stronger than the pull ups on the 3rd set.
Took a breather after round 3 for 3-4 minutes (rest time doesn't count on D2, right?), had a sip of water and struggled through set 4 real hard.
Set 5 wasn't any better and I had to give it a hug effort to get through those last two push ups.
Took me about 20 minutes and a 20 minute walk to the grocery to get my heart rate back down.
I was already having some DOMS from Monday's workout and I'm gonna be hurting tomorrow.
Posted: Fri Oct 16, 2009 2:47 pm
Level 4, Day 3.
Started up with 20 minutes on the rollers doing intervals. 4 minutes warm up, than 30 seconds sprint, near limit, 60 seconds at 50-60%, repeated until my last sprint after minute 15, than cooled down until 15 minutes. Heart rate after 5 minute cool down was 174.
Rested for 5 minutes, drank some water and started day 4.
I was not looking forward to it, as those 20 pull ups and 41 push ups looked daunting.
I did 10 pull ups without stopping than broke them into 3, 3, 2, 1, 1.
Did 20 push ups in a row and than broke into 2 or 3 at a time until I was done.
25 squats non-stop pretty quick and than slowly slugged through the last 16.
Total time 5:57 seconds, which I'm pretty happy about for my first level 4 day 3.
Had to lay on the cold wooden floor for a few minutes before crawling over to my computer to post results.
This week has been ok with eating. I experimented with adding in a slice of whole wheat toast 2 or 5 breakfasts this week and up to 1 medium sized red potato with dinner. Had two beers last night and two spoon fulls of pasta salad at a fund raiser, which was my big cheat. I'm gonna have a glass of wine or two tonight though.
On other news, this may be my last simple fit workout for a bit, depending. On Monday I start a starting strength program to try and keep acceleration the strength gains in my shoulders.
Posted: Sun Oct 18, 2009 5:11 pm
So I'm putting off starting strength for one more week due to some scheduling issues this week (I didn't wanna miss two classes in a row the first week), so I went to the gym today.
20 minutes of intervals on the treadmill followed by Day 1, Level 4.
Felt relatively strong and pulled out 19 rounds, switching up grips a bunch on the pullups.
I've been having some pain on my right side (above and inside the right knee, right hip and right elbow), and I'll probably take off 2-3 days to see how everything feels.
Posted: Thu Oct 22, 2009 5:08 pm
I took a long rest between day 1 and 2 this week (day 1 was sunday afternoon, day 2 was thursday night).
Started off in the gym with jogging / running intervals. 5 minute warm up, 15 minutes of 1 minute on, 1 minute off, being able to sustain 8 minute miles for the one periods towards the end. Felt ok.
Than did day 2, for a time of 4:58. I took relatively extended breaks between sets (day 2 you don't count rests iirc), but only because the pull up bar at the gym (the only one) is in the same place as a stretching station that sees a lot of use.
Overall it was almost a 3 minute reduction in time from last week (wtf!?!).
Anyway, my back and pains from earlier this week are feeling a lot better and I'm hoping to push through and break 5 minutes this week and jump up a level.
Here's crossing my fingers I can push through on Saturday (or Sunday).
Posted: Mon Oct 26, 2009 11:17 am
hey red. (Dro)
followed you and cheapo, you guys doing logs forced me to make one.
nice work so far dude.