By way of introduction, I'm here from marksdailyapple forums via Cheapo. I've been doing free-form pullups/pushups for most of the last year, with sporadic time off due to minor injuries and laziness. At the beginning of the year I started following Mark Sisson's "Primal Blueprint Fitness" program. The relevant portion of that consists of pullups/pushups/squats/overhead presses/planks in a slow circuit, repeated for 2 cycles, and done twice a week. I got a little bored with that and decided to give SimpleFit a try a few weeks ago. Just before starting simplefit, I was capable of doing about 15 reps of pull ups, 35 pushups, and 60+ squats. I decided to start at Level 3 to get used to the increased rep volume. Without further ado, here's my progress over the last few weeks:
L3D1 - 28 rounds (2/21/2011)
For pullups, I alternated between shoulder-width pullups and slightly narrower chinups. I hadn't done any real endurance conditioning for a long time, so even though I took it easy, this was very exhausting.
Pullup reps: 56 total (pull + chin)
Pushup reps: 84
Squat reps: 140
L3D2 - 3:35s (2/23/2011)
Added in a "bonus" round to make it 4:10s for 6 rounds. I thought this workout was relatively easy.
Pullup reps: 18 (pull + chin)
Pushup reps: 60
Squat reps: 96
L3D3 - 2:50s (2/25/2011)
Pretty much a breeze. Added in some more pull/chin/push sets, and then a pullup/pushup superset-pyramid thing (1 pull, 2 push, 2 pulls, 4 pushes...up to 5 pulls, 10 pushes, and back down to 1:2 again)
Weekly pullup reps: D1 (56) + D2 (18) + D3 (16 + 16 + 36) = 142
Weekly pushup reps: D1 (84) + D2 (60) + D3 (33 + 38 + 72) = 287
Weekly squat reps: D1 (140) + D2 (96) + D3 (33) = 269
I graduated myself to level 4
L4D1 - 27 rounds (3/1/2011)
Again, the cardio-vascular aspect of Day 1 was brutal.
Pullup reps: 54 (mixed pull + chin + parallel chin)
Pushup reps: 108 (mixed narrow, shoulder, and wide width)
Squat reps: 162
L4D2 - 4:45s (3/3/2011)
Substantially more challenging than L3D2 for some reason.
Pullup reps: 20 (mixed grips, widths)
Pushup reps: 60 (all shoulder-width)
Squat reps: 100
L4D3 - 3:45s (3/5/2011)
Not too bad. Broke pullups into 2 sets of 12 and 8, and pushups into 2 sets of 25 and 16.
Weekly pullup reps: D1 (54) + D2 (20) + D3 (20) = 94
Weekly pushup reps: D1 (108) + D2 (60) + D3 (41) = 209
Weekly squat reps: D1 (162) + D2 (100) + D3 (43, oops!) = 305
I graduated myself to level 5
L5D1 - 21 rounds (3/7/2011)
This endurance thing really isn't getting any easier for me so far. Still feel utterly demolished after 20 minutes of this.
Pullup reps: 63 (33 pulls, 30 chins)
Pushup reps: 105 (65 shoulder width, 40 wide width)
Ok, hopefully from now on I'll update after each workout, rather than in a big batch. So far I'm really enjoying SimpleFit. Definitely an increase in weekly rep volume over what I was doing before, and the day 1 endurance aspect is a work in progress. I'm satisfied with the number of rounds I'm getting in 20 minutes, but I'm not used to the deathly feeling that accompanies it. :D