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Norman's Log

body weight exercises

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Postby urbanjames » Fri Apr 06, 2007 10:06 am

Hello

I'm new on this forum (and on this specific workout). I can say from experience though that squats might not get faster in future workouts, but they'll certainly feel less elastic, more controled, more of a product of your muscles and less and less of the bumping effect.

I wonder though if, in higher levels, should we not all try another form of squat, like jumping squats or weighted squats (the dumbell kind can be very effective).


Keep it up!
UJ
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Postby samjackson » Fri Apr 06, 2007 11:02 am

If you have access to a BOSU balance trainer, you can turn it flat side up, so it wobbles, balance yourself on it and, holding a 4lb medicine ball (or light kettlebell) out in front of you (arms strtched out straight), squat. I think this would be a good day 2 change up as you have to squat slowly or you'll fall off of the thing.

It isn't easy and the squats aren't pretty but it is very effective for developing core stability. I do them twice a week at my physical therapist's office. If you don't no what a BOSU is: http://bosufitness.com/products.php
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Postby urbanjames » Fri Apr 06, 2007 11:29 am

samjackson wrote:If you have access to a BOSU balance trainer, you can turn it flat side up, so it wobbles, balance yourself on it and, holding a 4lb medicine ball (or light kettlebell) out in front of you (arms strtched out straight), squat. I think this would be a good day 2 change up as you have to squat slowly or you'll fall off of the thing.

It isn't easy and the squats aren't pretty but it is very effective for developing core stability. I do them twice a week at my physical therapist's office. If you don't no what a BOSU is: http://bosufitness.com/products.php


Great reply. Good products no doubt, but the price tag........ plus shipping to europe................................... :shock:
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Postby Norman » Fri Apr 06, 2007 3:16 pm

Thanks to both of you for the tips !

Hopefully the improvement I have noticed with my pullups will apply also to the other two exercises. I must say though that for now pushups and squats are relatively easy, and good form is my only focus. As I progress this is bound to change !
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L2D3

Postby Norman » Mon Apr 09, 2007 1:18 pm

09APR2007-L2D3 : 2min37s

Still struggled with the pullups, no big surprise here...

I am starting Level 3 next as I would like my workouts to be more balanced.

I am feeling very good these days ! For stretching I am using a "contract then stretch" technique which works great for me.

Have fun !
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L3D1

Postby Norman » Wed Apr 11, 2007 11:40 am

11APR2007-L3D1 : 24 rounds

It appears the pullups with palms facing up are easier for me and I end up doing more of these...

This workout felt different from the previous Day 1 workouts. The pullups are a real hurdle so you do suffer but differently ! For Level 1 and 2 I could barely breathe when I was done, not so for this one.

Day 2 and 3 will sure be challenging :D

Have fun !
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Postby Admin » Wed Apr 11, 2007 12:33 pm

Best thing is to mix up palm towards palm away
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Postby Norman » Wed Apr 11, 2007 12:53 pm

Hi Kevin,

sorry, I am not sure I get your message. Do you mean I should use one palm up and one palm down during the same pullup ?

hey that's a cool idea :)

Do I understand correctly ?
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Postby Admin » Wed Apr 11, 2007 12:55 pm

Hey,

you can switch it up every other pull up, set, or workout whatever works for you, but best to mix it up.


Cheers
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L3D2

Postby Norman » Fri Apr 13, 2007 8:53 am

Hi Kevin, I did what you suggested, it felt great :

13APR2007-L3D2 : 3min20s

Have fun !
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Postby Admin » Fri Apr 13, 2007 9:16 am

Great!
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L3D3

Postby Norman » Mon Apr 16, 2007 10:30 am

16APR2007-L3D3 : 3min50s

...once again pullups slowed me down. And for the first time I had to stop once during the pushups also.

I have completed my first month with simplefit, I am still very happy with this system, it suits me perfectly.

I will switch back to Level 1 for a week. It should feel rather different (I hope) :D

Have fun !
Norman
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L1D1

Postby Norman » Wed Apr 18, 2007 12:24 pm

Back to the first level for a week....

18APR2007-L1D1 : 50 rounds

You'd think it would be easier after you've completed Level 3, right ?
Well the challenge is in the duration. It has been a *tough* workout.

L1D2 and L1D3 should be interesting...
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L1D2

Postby Norman » Fri Apr 20, 2007 9:31 am

20APR2007-L1D2 : 2min22s

Have fun !
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L1D3

Postby Norman » Mon Apr 23, 2007 11:19 am

23APR2007-L1D3 : 1min38s

hey, that's progress :)

I will start Level 4 next...
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