Background: 27-year-old male, 5'8" and 175 pounds. Actually last weigh-in was on Friday at 172, down from about 181 a month ago. I'm not athletic but have some muscle mass due to genetics (uncle was a champion bodybuilder) but plenty of fat to go along as well. I rarely work out, but play hockey recreationally. Did I mention I'm in absolutely horrible shape, never really was in that great a shape (except in college when I was skinny fat at 135), and have no upper body strength? I think my max bench press ever is about 100 pounds.
Goals: To drop bodyfat (would be very happy in the 15% range, currently at 22.5%), to improve cardio conditioning (right now I'm frequently winded and cough a lot playing hockey), and to improve functional strength. This program should really help with the latter two while my diet will target the first.
Diet: Mostly Atkins...tons of meat and veggies, very little fruit right now but adding a bit in, just added in nuts and seeds, a fair amount of dairy which poses no problems.
Equipment: Iron Gym pullup bar and some cheap pushup bars to prevent wrist pain.
Starting at Level 1:
9/1 - L1D1 - 10 rounds
Notes: 5 rounds required pullup assistance, first 5 were from dead hang.
9/3 - L1D2 - 6:47 total
Notes: Ballparked the time because I forgot to do 3 substitutes for each pullup the first couple rounds.
9/5 - L1D3 - 5:51
Notes: Pushups and pullups are definitely my limiting factors.
9/7 - L1D1 - 18 rounds
Notes: Performed first 9 rounds from dead hang, last 9 were jump/negative (3 substitutes per round). Came down with a cold and had low energy but was surprised to see improvement. Tried using dumbbells for squats but that threw off my form, then tried single-leg squats but that put too much pressure on my joints and form was horrible. Will just stick with regular squats for now.
Overally I'm really impressed by the few people who have been brave enough to post photos on this site! I also am amazed how well this works as a cardio exercise. For easily half an hour afterwards I'm still feeling it, and my heart rate was up to 150-160 right after I finished.