Vontrapp's Log

body weight exercises

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vontrapp
Posts: 18
Joined: Mon Nov 07, 2011 7:37 pm

Vontrapp's Log

Post by vontrapp » Tue Dec 20, 2011 10:02 am

L1D1
27 Rounds

vontrapp
Posts: 18
Joined: Mon Nov 07, 2011 7:37 pm

Re: Vontrapp's Log

Post by vontrapp » Tue Jan 10, 2012 1:03 pm

I was too sore to continue the workout after the last workout. I had a sore back for days and a sore left shoulder. I let it all heal and I started doing mini simplefit workouts to get my body accustomed to it. I officially started last week and here are my results.

Week 1
Day 1 28
Day 2 5:44
Day 3 5:16

Due to my size I'm doing knee pushups and substituting 3 australian pullups per pullup. I plan to post every week with my weekly results.

301lbs

wwitzel3
Member
Posts: 41
Joined: Thu Jan 05, 2012 7:39 am

Re: Vontrapp's Log

Post by wwitzel3 » Tue Jan 10, 2012 3:24 pm

Welcome back! Good to see another person around my size joining the boards and working the simple fit program. I suspect you will find the the pushups and squats will start to get very easy while the pull-ups remain very hard. This was the case for me, building up your shoulders, arms, back ,and grip to pull up 300 lbs is a large task (I am currently at 293).

I've been working at pull-ups for a while now, even before starting simple fit, and I am very happy with the month+ it took me to get to the point of being able to do 4 pull-ups in a row. Trust me, the gains will come, even at our weight, you just have to keep going at it.

Once you start to drop some weight your body will be accustom to doing 1,2 or how ever many pull-ups at 300 lbs and all the sudden you weight 290 and your able to hit 3 and 4 in a row. At my best I was able to get 15 in a row at 268 lbs, I am hoping to get back to that (and even better!)

vontrapp
Posts: 18
Joined: Mon Nov 07, 2011 7:37 pm

Re: Vontrapp's Log

Post by vontrapp » Wed Jan 11, 2012 1:48 pm

Thank you wwitzel!! I started at 360lbs back in 2010. I was stuck at 333lbs in September 2011 until I went low carb and then Primal and now I'm at 301lbs and counting!!

You are an inspiration. I love these workouts. You give your all for 15-20mins and that's it.

KTG
Senior Member
Posts: 521
Joined: Tue Jun 21, 2011 10:19 pm

Re: Vontrapp's Log

Post by KTG » Fri Jan 13, 2012 6:23 am

Great job on getting started here, and on the weight!

That's a great point about the leverage of keeping the muscles up while the weight comes down.

Keep us posted on the progress.

vontrapp
Posts: 18
Joined: Mon Nov 07, 2011 7:37 pm

Re: Vontrapp's Log

Post by vontrapp » Sun Jan 15, 2012 3:29 pm

Week 2
Day 1 30
Day 2 5:09
Day 3 6:37

Day 1 and 2 I'm happy with because I beat my previous week's times. Day 3 I was working with a headache so the pressure slowed me down. I know I can do better.

301lbs

KTG
Senior Member
Posts: 521
Joined: Tue Jun 21, 2011 10:19 pm

Re: Vontrapp's Log

Post by KTG » Fri Jan 20, 2012 6:17 am

Great times! Keep careful about the injuries and I think you'll really see some more great progress.

vontrapp
Posts: 18
Joined: Mon Nov 07, 2011 7:37 pm

Re: Vontrapp's Log

Post by vontrapp » Sat Jan 21, 2012 5:55 pm

Week 3
Day 1 32
Day 2 7:05
Day 3 6:00

Happy about this week. I went up 2 more rounds on Day 1. After reading posts and other things I realized timing Day 2 isn't really important. Day 1 and Day 3 are the important days in this program so I used that day to just work on form and to really take my time with the workouts. Next week I plan on adding some overhead presses and plank work on Day 2.

300lbs down a pound!!

Thank you for the comments KTG!!

wwitzel3
Member
Posts: 41
Joined: Thu Jan 05, 2012 7:39 am

Re: Vontrapp's Log

Post by wwitzel3 » Sun Jan 22, 2012 10:45 am

Nice work, keep it up! Awesome improvement from your Day 1 first week to week three.

KTG
Senior Member
Posts: 521
Joined: Tue Jun 21, 2011 10:19 pm

Re: Vontrapp's Log

Post by KTG » Fri Jan 27, 2012 8:47 am

That's solid. Just keep at it and you'll see those times continue to drop. Great job!

vontrapp
Posts: 18
Joined: Mon Nov 07, 2011 7:37 pm

Re: Vontrapp's Log

Post by vontrapp » Sat Jan 28, 2012 4:09 pm

Week 4
Day 1 32
Day 2 7:05
Day 3 4:11

Almost identical to week 3 except for Day 3 which I'm really happy about. I was really in the zone during the australian pullups, I took a couple of quick breaks in the middle of them. Along with some overhead presses and planks I added one airdyne interval during the week. I'm happy with how my workouts are coming along.

299lbs Finally out of the 300s. That's a grand total of 61lbs gone!!

KTG
Senior Member
Posts: 521
Joined: Tue Jun 21, 2011 10:19 pm

Re: Vontrapp's Log

Post by KTG » Thu Feb 02, 2012 6:02 am

Fantastic. Congratulations!

vontrapp
Posts: 18
Joined: Mon Nov 07, 2011 7:37 pm

Re: Vontrapp's Log

Post by vontrapp » Mon Feb 06, 2012 12:45 pm

Thanks KTG!!

Took last week off from my workouts to rest some nagging injuries, namely my shoulder but was on fire this morning with 34 rounds!!! Up 2 rounds from my previous week.

298lbs I've challenged myself to stay off the scale until April 1st.

vontrapp
Posts: 18
Joined: Mon Nov 07, 2011 7:37 pm

Re: Vontrapp's Log

Post by vontrapp » Sat Feb 11, 2012 4:21 pm

Week 5
Day 1 34
Day 2 9:00
Day 3 4:50

Happy with week 5's results. On Day 2 I decided to do intervals with the workouts:

30 sec of pullups
30 sec rest
30 sec of pushups
30 sec rest
30 sec of squats
30 sec rest
repeat 4 times for a total of 5 rounds

That wore me out but it felt really good afterwards.

298lbs

vontrapp
Posts: 18
Joined: Mon Nov 07, 2011 7:37 pm

Re: Vontrapp's Log

Post by vontrapp » Mon Feb 13, 2012 3:59 pm

Since my Day 3's have been less than 5 mins the past few weeks and my Day 1's have been over 30 rounds I've decided to level-up to Level 2.

Although I still do Body Rows (3 per pullup), I'm goin to level-up anyway after reading Scumdogg's post here:

viewtopic.php?f=1&t=1980
his post is the 2nd one

All in all I'm really happy with Simplefit and in the 5 weeks I've been at it I can see and feel definition in my arms and legs. And my chest is taking on a new shape. I'm a firm believer in calisthenics and I'm working towards being able to full pullups consecutively.

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