Ruli's Log

body weight exercises

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Ruli
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Posts: 546
Joined: Mon Jun 01, 2009 11:59 pm
Location: Johannesburg, South Africa

Post by Ruli » Mon Mar 08, 2010 11:10 am

L3D1

19 rounds

although 3 rounds less than my PB, i'm nevertheless impressed with the workout as i did all the rounds, except for the last two, with neutral grips!!!

Ruli
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Posts: 546
Joined: Mon Jun 01, 2009 11:59 pm
Location: Johannesburg, South Africa

Post by Ruli » Tue Mar 09, 2010 10:35 pm

L3D2 - untimed

today was the first time i think that i did D2 properly - concentrating on form. all the exercises were done at a deliberate slow pace/speed, concentrating on a proper ROM. what a difference it makes doing 10 push-ups at a slow pace, as opposed to doing 10, chasing the clock!
i'm also pleased to say that all the pull-ups were done using neutral grip - one of my goals achieved to lvl up to L4.
i now just need to break the 5 min mark on D3 using neutral grip - don't hold your breath, but watch this space on saturday!

Tryhoster
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Post by Tryhoster » Fri Mar 12, 2010 7:56 am

waiting for the good news for tomorrow

djjd5000
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Post by djjd5000 » Fri Mar 12, 2010 12:37 pm

Good luck with Level 3, Ruli!!

Ruli
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Posts: 546
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Location: Johannesburg, South Africa

Post by Ruli » Fri Mar 12, 2010 10:23 pm

thank you all.

L3D3:

pull-ups: 6/3/3/2/2/
push-ups: 20/10/3
squats: 33

time: 5:04

damn, so close, yet so far!!! at least all my pull-ups were done with neutral grips, which is VERY good news for me!!!

next week is my rest week, and i think i'll take a complete break from SF. we are moving house and there is still a lot to do.

djjd5000
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Post by djjd5000 » Tue Mar 16, 2010 3:17 pm

AHHH MAN! Soooooooooooooooooo close!!!!!!!

Great work!!

Ruli
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Posts: 546
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Location: Johannesburg, South Africa

Post by Ruli » Tue Mar 16, 2010 8:15 pm

thanx dj

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Post by Stigantherbody » Wed Mar 17, 2010 5:30 am

It'll happen, man. I got faith.

Ruli
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Joined: Mon Jun 01, 2009 11:59 pm
Location: Johannesburg, South Africa

Post by Ruli » Tue Mar 23, 2010 7:52 am

as what i thought, my new spot doesn't have the facilities i'm used to. for starters, i cannot do neutral grip pull-ups, which means it's back to chin-ups for me. secondly, the bar that i'm using is way to thick to get a proper grip on - i just sort of hang on the thing, unlike gripping it. i don't think that's good though, cause it might have f#/ed up my elbow again. did 20 rounds of D1L3 last night and today i'm in pain - elbow pain! i think i might have injured the tendon again with the "strange" grip i had to employ. DAMN!!!
i'll take the rest of the week off to give the elbow time to heal. it will also give me some time to find a proper bar to do pull-ups from.

Ruli
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Joined: Mon Jun 01, 2009 11:59 pm
Location: Johannesburg, South Africa

Post by Ruli » Sun May 23, 2010 9:18 pm

two months since my previous post, which means two months of no SF! i couldn't find an alternative place to do pull-ups, so i gave SF a complete break so as to avoid injury.
it took me a while, but i eventually got myself an iron gym - so now i can do SF in the comfort of my apartment!!!
prior to my break, i was on lvl 3, so i just carried on from there. maybe i should have started with lvl 2 though, cause i shat bricks this morning!!! pull-ups were the hardest as i must still get use to the door gym. i could only manage 18 round of D1L3 - more or less where i was when i progressed to L3, so i suppose i'm still on track. will have to wait and see what the D2 & D3 have in store though.
one thing that i'm glad about is the fact that i can feel my abs had a good workout.
it's nice to be back though!!!

Ruli
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Joined: Mon Jun 01, 2009 11:59 pm
Location: Johannesburg, South Africa

Post by Ruli » Tue May 25, 2010 11:51 pm

L3D2 - untimed

i never thought i'd be able to get trough this morning's routine, cause i'm still in pain from monday, but i made it.

Ruli
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Joined: Mon Jun 01, 2009 11:59 pm
Location: Johannesburg, South Africa

Re: Ruli's Log

Post by Ruli » Thu Jul 08, 2010 10:21 am

at last: i've started SF again!!! (for a full review of my SF progress so far, click here)

monday 5 july
L2D1
23 rounds

wednesday 7 july
L2D2
4min27sec (excl rest time)

Ruli
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Location: Johannesburg, South Africa

Re: Ruli's Log

Post by Ruli » Fri Jul 09, 2010 10:48 pm

L2D3

Chin-ups: 5/3/2/1/1/1
Push-ups: 15/11
Squats: 26

Time: 4:35

i will stick with lvl 2 for another week, despite the fact that I'm below 5 min's today. i'm not quite happy with my form yet, especially on the chin's. the last one i did i really struggled with and could't even get my chin over the bar. besides, i've set myself the goal of not moving up a lvl if i can't do D3 under 5 min's with neutral grip. given my tender left elbow, i didn't do one neutral grip this morning - just chin's. i wanna convert gradually to neutral grips to prevent injury.

otherwise i'm quite happy with my first week and i'm really looking forward to next week!

cheapo
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Re: Ruli's Log

Post by cheapo » Sat Jul 10, 2010 7:17 am

Glad to see you back at it!
DO be careful and pay close attention to how you feel. It'd be a shame for you to be sidelined again.

Ruli
Senior Member
Posts: 546
Joined: Mon Jun 01, 2009 11:59 pm
Location: Johannesburg, South Africa

Re: Ruli's Log

Post by Ruli » Mon Jul 12, 2010 9:46 am

thanx cheapo.

just finished D1L2 with 26 rounds - three more than last week. PB for D1L2: 31 (10 August 2009)

i felt very good after the workout. did most of the pull-ups using neutral grip, except for the last few rounds where i changed to chins so as not to sacrifice form. if i get a good work out on wednesday, i'm sure to crack 5 min's on saturday using only neutral grip.

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