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Rotlaus' Log

Posted: Mon Jun 22, 2009 11:20 am
by Rotlaus

i'm a 37 year old male from Germany. Weight 165lbs, Height 5'8". Haven't done any sports for the last 6 years. I tried the last 3 weeks the workout. I failed miserably at week 3 and only pushups were boring, so i started today with SimpleFit. My push-up max was 23.

I did 20 rounds at L1D1 today, but cheated with 'jump up' pull ups. I was a bit disappointed that i couldn't do one real puul-up. Push ups were okay up to round 18, squats were fine, too.

I hope my will is strong enough to get this done longer than 3 weeks.

Posted: Mon Jun 22, 2009 12:12 pm
by zorg
Welcome, and be sure to post your progress!

Posted: Wed Jun 24, 2009 11:37 am
by Rotlaus
Legs were really sore the last two days, the arms a little. So today i did L1D2. I took it slowly and ltried to do it in good form:

1: 1:05
2: 1:00
3: 0:58
4: 1:00
5: 1:00

Pull-ups were jump up pull-ups.

Posted: Fri Jun 26, 2009 1:37 pm
by Rotlaus
Today i learned, that i'm doing chin-ups, not pull-ups. I still can't do real ones, still have to jump.

L1D3: 4:05

Half the time went for the pull-ups. Push-ups and squats were quite easy.

Posted: Sun Jun 28, 2009 10:38 pm
by Ruli
when i started SF, i also could'nt do pull-ups. what helped me though was when i used "alternating" grips - your left palm facing away from you and your right palm facing towards you. on your next pull-up you then just alternate the grips.
try it.

Posted: Mon Jun 29, 2009 12:16 pm
by Rotlaus
Thank you Ruli for the tip with the pull-ups. I saw your answer too late for todays training, but i will try it on Wednesday.
Today i did L1D1, 17 Rounds. Mostly with jumping pull-ups. 3 less than last week, but it was very hot today. Nonetheless i have the feeling i made some progress, it went more smoothly than last week.
I'll see how it goes with the alternating grips on wednesday.

Posted: Mon Jun 29, 2009 6:42 pm
by redleader327
Make sure you're using the Log Progress tool on the main page. It really helps map your progress. Also, post here on your workout days. We're all here to encourage you, and you can see improvements on your times. I've been doing SF for about a month and LOVE it.

Posted: Mon Jul 06, 2009 11:39 am
by Rotlaus
Last Week Wednesday Training L1D2: 5:20

On Friday i had a little accident. As every day i walk my dogs in the evening for an hour. So i did on Friday before the training. One of my dogs ran me over while playing and i banged my knee quite hard on the street. That did really hurt. So i took the Friday off.

Today (Knee still very colorful) i did L1D1: 24 Rounds. That went really well. I did the alternating grips pull-ups as suggested. That worked better for me than then the regular ones, but i still have to substitute.

Posted: Wed Jul 08, 2009 12:21 pm
by Rotlaus
L1D2: 4:56

I believe i'm doing it wrong all the time. I just read the substitution page again. I always thought i only have to do 3 for 1 when doing Body rows. But i have to do 3 jump-ups for 1 pull up, too. Right?

Posted: Thu Jul 09, 2009 7:52 am
by anubis
Rotlaus wrote:I just read the substitution page again. I always thought i only have to do 3 for 1 when doing Body rows. But i have to do 3 jump-ups for 1 pull up, too. Right?
That's correct. Any substitution is a sub at 3:1.

I'd suggest switching up your substitutions as well. I spent a lot of time doing just one type of sub and saw very slow results. Then I started doing different ones and saw faster results. For example on day 1's I usually use body-rows and alternate my grip throughout as you do a lot of reps continually and this saves my elbows and prevents injury. Day 2' I did a lot of slow negs and a few jump -ups (slow negs can be hard on the elbows so I kept it to D2's). D3 I did a mix of both, but primarily body rows to save the elbows until I was able to do pull-ups. This might help you with the pull-ups. Whatever you do you'll get there as long as you keep at it.

Posted: Fri Jul 10, 2009 11:47 am
by Rotlaus
anubis wrote: That's correct. Any substitution is a sub at 3:1.

I'd suggest switching up your substitutions as well.
Ok, then today was my first 'real' training. I choose 3:1 body rows as suggested. I found it a little bit more difficult than my usual jump-ups.

L1D3: 8min 40sec.

About 6 minutes body rows and the rest for the push-ups and squats.

Posted: Wed Jul 15, 2009 9:46 am
by anubis
Always takes a bit to get the bugs out. Nice work and keep at it! I spent months trying to get past level 1 but it sure was a nice feeling when it happened. You'll get there soon.

Posted: Mon Jul 20, 2009 12:10 pm
by Rotlaus
I took last week off. It was very busy. Two birthday parties, 60 hours at work and one of my cats died. Sad week. But today i started again.

L1D1: 16 rounds

This time i tried the 'Step up and slowly lower done' substitutions. I found it really hard to start after the week off.

Posted: Mon Jul 20, 2009 7:28 pm
by Ruli
just keep at it rotlaus, before you know it, it will feel like second nature again. some time ago i had to take two weeks off, so i know the feeling.

Posted: Wed Jul 22, 2009 11:50 am
by Rotlaus
Those 'slowly lower down' pull-ups made me very sore, so i decided to do them again today. Time is not so great, but i tried to descend as slowly as possible.

L1D2: 1:50 1:50 1:45 1:47 1:55
Total: 9:07