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ajmiarka's Log

body weight exercises

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ajmiarka's Log

Postby ajmiarka » Tue Mar 27, 2007 4:42 pm

This log will keep track of my second attempt at the Simplefit training. My goal weight to reach after 6 weeks will be 165 lbs.

Starting Weight: 179 lbs.

Current Stats:
Height: 5'3
Weight: 178 lbs.

Week 1
09/25/2007 L1 D1 63 rounds
09/27/2007 L1 D2 1 minutes 57 seconds
09/29/2007 L1 D3 1 minute 20 seconds

Week 2
10/02/2007 L3 D1 37 rounds
10/04/2007 L3 D2 2 minutes 38 seconds
10/06/2007 L3 D3 2 minutes 18 seconds


Week 3
10/10/2007 L4 D1 36 rounds
10/12/2007 L4 D2 2 minutes 50 seconds
10/13/2007 L4 D3 3 minutes 4 seconds




=============Archived=============
I'm looking to lose body fat while maintaining muscle. I've been lifting off and on for the past year and now looking for a change. Started running 3 days a week to keep up cardio. These exercises seem like an excellent opportunity....and it's simple enough that you just concentrate on the 3 exercises. I love it!

All I can say is ouch...

I should also add that I'm using the Door Gym that you are able to just hook to the wall without drilling. Found it on eBay for a good price. Seems to work really well. I like that you are able to do underhand, overhand, and even side hand pull ups.

Week 1
03/27/2007 L1 D1 50 rounds
03/29/2007 L1 D2 2 minutes 32 seconds
03/31/2007 L1 D3 1 minute 44 seconds

Week 2
04/03/2007 L3 D1 28 rounds
04/05/2007 L3 D2 3 minutes 25 seconds
04/09/2007 L3 D3 7 minutes 21 seconds

Week 3
04/10/2007 L3 D1 32 rounds
04/12/2007 N/A
04/14/2007 N/A

Week 4
04/17/2007 L3 D1 36 rounds
04/20/2007 L3 D2 2 minutes 58 seconds
04/22/2007 L3 D3 2 minutes 55 seconds

Week 5
04/24/2007 L4 D1 32 rounds
04/26/2007 L4 D2 3 minutes 40 seconds
04/27/2007 L4 D3 3 minutes 18 seconds

Week 6
04/30/2007 L5 D1 22 rounds
05/02/2007 L5 D2 4 minutes 20 seconds
05/04/2007 L5 D3 5 minutes 32 seconds

Week 7
05/08/2007 L6 D1 23 rounds
05/10/2007 L6 D2 4 minutes 47 seconds
05/14/2007 L6 D3 7 minutes 11 seconds
Last edited by ajmiarka on Sat Oct 13, 2007 6:48 am, edited 32 times in total.
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Postby samjackson » Tue Mar 27, 2007 5:55 pm

Welcome and great job. 50 rounds is awsome! Keep it going.
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Postby Louis » Tue Mar 27, 2007 7:48 pm

are your arms extremely sore? my arms are so sore that i can barely straighten them out, theyre actually just staying in a bent position, its terrible. but i love it.
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Postby Admin » Tue Mar 27, 2007 8:32 pm

Louis wrote:are your arms extremely sore? my arms are so sore that i can barely straighten them out, theyre actually just staying in a bent position, its terrible. but i love it.


Be sure to walk allot the next day to get the lactic acid moving out of your system. Also you may want to take it easy the first couple of weeks. Contrast baths/showers can help as well as Epsom salts.
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Re: ajmiarka's Log

Postby Admin » Tue Mar 27, 2007 8:34 pm

ajmiarka wrote:5'3 and 179 lbs.

I'm looking to lose body fat while maintaining muscle. I've been lifting off and on for the past year and now looking for a change. Started running 3 days a week to keep up cardio. These exercises seem like an excellent opportunity....and it's simple enough that you just concentrate on the 3 exercises. I love it!

L1 D1 50 sets

All I can say is ouch...

I should also add that I'm using the Door Gym that you are able to just hook to the wall without drilling. Found it on eBay for a good price. Seems to work really well. I like that you are able to do underhand, overhand, and even side hand pull ups.



Hey great job and greate to have you here!
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Postby ajmiarka » Wed Mar 28, 2007 2:58 am

Louis wrote:are your arms extremely sore? my arms are so sore that i can barely straighten them out, theyre actually just staying in a bent position, its terrible. but i love it.


My arms are a bit sore, even feel it in my legs a little which is good. After the workout, I did go walking with my wife for about a mile. I seem to stand up straighter today... I need all the help I can get at 5'3" :D Oh, and my abs feel tighter too.

I was actually quite surprised I was able to to 50 on the first day. I was even resting in between rounds at the end. I like the fact that I can switch my pull up grips with the Gym Door. I think that helped to not tire me out.
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Postby Norman » Wed Mar 28, 2007 9:58 am

50 sets :shock:

Wow !!!!!
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Postby ajmiarka » Thu Mar 29, 2007 3:54 pm

Norman wrote:50 sets :shock:

Wow !!!!!


I used to pole vault in high school many many years ago (10 years) and I'm no where near the shape I was in at that age. That and I'm about 50 pounds heavier. My ideal weight now will be around 155 lbs. I think I have definitely have gained muscle mass since then, now I just need to lose the fat.

Stats for day 2:
03/29/2007 L1 D2 2 minutes 32 seconds

Today seemed a little too easy. Are you able to mix levels or should you stay at the same level for each week?
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Postby ajmiarka » Sun Apr 01, 2007 7:20 am

03/31/2007 L1 D3 1 minute 44 seconds

I will move to level two starting on Tuesday. So far, I feel the first week went really well. Just need to find the right level right now.
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Postby Admin » Sun Apr 01, 2007 7:25 am

Great work! Go up 1 level each week till you are finishing the d2-d3 workouts in 15-20 min.
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Postby ajmiarka » Tue Apr 03, 2007 2:48 pm

I decided to go to level 3 today. I think I did okay, but definitely feel the burn on this one. Definitely will stay at this level for a couple of weeks.

Week 2
04/3/2007 L3 D1 28 rounds
Last edited by ajmiarka on Tue Apr 10, 2007 3:57 pm, edited 1 time in total.
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Postby ajmiarka » Fri Apr 06, 2007 11:40 am

Week 2
04/5/2007 L3 D2 3 minutes 25 seconds
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Postby Admin » Fri Apr 06, 2007 2:06 pm

Nice Job!
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Postby ajmiarka » Mon Apr 09, 2007 1:26 pm

Week 2
04/9/2007 L3 D3 7 minutes 21 seconds

Starting to slow down a little bit, but it definitely feels good!
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Postby ajmiarka » Tue Apr 10, 2007 3:56 pm

Week 3
04/10/2007 L3 D1 32 rounds

movin' on up...mooovin' on up.
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