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Pilgrim1312 log

body weight exercises

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Re: Pilgrim1312 log

Postby Pilgrim1312 » Sat May 26, 2012 7:53 am

Week 24, level six.

D1. 22 rounds
D2. 16:36
D3. 8:11

I took a lot of time on day two. I slowed down the movements and paused at the top and bottom of each repetition. I will also use the KTG idea of adding push/pulls to get the numbers more agreeable.
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Re: Pilgrim1312 log

Postby Pilgrim1312 » Tue Jun 05, 2012 5:58 am

The variety junkie reared his ugly head two weeks ago. This was addressed by spending a few days at the bottom rung of the intermediate level. I used to do a lot of handstand pushups and one legged squats, so the intermediate program looks very appealing. I will spend just another week or so getting back my groove in the HSPU and pistol before going back to beginner level 6 and trying to put that behind me. I didn't appreciate how much work l-hangs and l-hang pullups would be.
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Re: Pilgrim1312 log

Postby KTG » Fri Jun 08, 2012 8:28 am

Great work! It is really inspiring for those of us still struggling on L5 to see several people now making such strong progress on L6.

I may be a little OCD, but I don't much feel the variety issue (at least so far). I rather like the consistency of it. My biggest frustration in this regard is probably the feeling that Simplefit works everything, so it's hard to figure out other workouts to do. I know Cheapo favors just doing fun-stuff to supplement SF, which I do. But I'm also anxious for progress and would like to work my push-ups and pull-ups some more, but haven't yet figured out the best practices for supplementing the SF routine.
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Re: Pilgrim1312 log

Postby Pilgrim1312 » Sat Jun 16, 2012 7:32 pm

Week 27, currently on level 6.

D1. 20 rounds. Not quite where I left off a few weeks ago, but promising.
D2. 13:23
D3. 8:37

I have taken to doing the tabata routine before and after d1. I take rest days before and after d3. It looks like this...

Monday, tabata rounds for four minutes
Tuesday d1
Wednesday more tabata
Thursday d2
Friday rest
Saturday d3
Sunday rest

I am down 7 pounds from two weeks ago, which feels awesome. I'm also doing static handstands, extra pull and push up work similar to KTG.
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Re: Pilgrim1312 log

Postby KTG » Fri Jun 22, 2012 3:53 am

Congratulations on the weight. I'm here with you now on L6. My D1 looks about the same, but it will take me a bit to get my L6D3 down to your 8:37.
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Re: Pilgrim1312 log

Postby Pilgrim1312 » Sat Jun 23, 2012 1:43 pm

Week 28, level 6.

D1. 22 rounds, Added two rounds this week. I will try to add one or two rounds next.
D2. Total was 9:42. The breakdown is as follows...
1:37
1:53
1:40
2:06
2:09
I used a two minute rest period until the next to last set. Then a three minute rest was called for. I think I would like to get all rest periods down to two minutes.
D3. 7:49.
Pull ups, 8,7,6,5,3,3
Push ups, 15,15,15,10,5,4
Squats, 64



Glad to shave off a full minute off of last week. Wondering if doing the pullups on a solid bar this time instead of my usual homemade rings had anything to do with it.
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Re: Pilgrim1312 log

Postby KTG » Fri Jun 29, 2012 4:56 am

Great job!

My understanding is that the bar is easier than the rings (your muscles don't have to compensate for the ring movements).
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Re: Pilgrim1312 log

Postby Pilgrim1312 » Sat Jun 30, 2012 5:18 pm

Week 29. Level 6.

D1. 25 rounds. This felt great, going to try to find a slightly faster rhythm to eke out another round or two

D2. 9:02 Forty seconds faster than last week. I used a bar this time, which I am learning makes a difference.

D3. 8:09. Slower by twenty second than last week. I didn't take a lot of rest between pull up set. It is the pushups that really trip me up. It also may have so etching to do with going in to work at 0300 after three hours of sleep and not working out until 1800. It has been a long day, but I have been looking forward to working out.

I will work on getting a bigger pull und push up opening set for day three.
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Re: Pilgrim1312 log

Postby Pilgrim1312 » Mon Jul 09, 2012 4:54 am

Week 30, that feels like a long time.
L6

D1. 21 rounds. I felt completely spent, but I may know why. I usually workout at 0630 in the garage. It is nice and cool at this time. Today I had other stuff come up and had to workout in the afternoon. It was 86 degrees in my garage, which really sapped my energy.
D2. 7:52. A good improvement, kinda made up for the day 1 shortfall.
D3. 7:57. Back on the rings, I still need to improve my initial set.

This work week is hectic so I am thinking of dropping back to level 3 for the week.
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Re: Pilgrim1312 log

Postby KTG » Fri Jul 13, 2012 4:36 am

The weeks do stretch out. This is not a quick fix program. But you can see the improvements. Keeping at it is the critical thing, so I would wear the 30-week pin as a badge of honor.

I haven't figured out how to handicap the heat and humidity factor. It clearly has a big effect. I assume that as long as you are still pushing the gains are coming along.
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Re: Pilgrim1312 log

Postby Pilgrim1312 » Thu Aug 09, 2012 6:00 pm

Okay, took a month off but I am back. Did level three day two. No timer, just getting back in the groove.
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Re: Pilgrim1312 log

Postby KTG » Fri Aug 10, 2012 1:21 pm

Welcome back! It is always hard to get it going again.
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Re: Pilgrim1312 log

Postby Pilgrim1312 » Sat Aug 18, 2012 9:16 am

Week 31, level 4

D1. 29 rounds. If I was going to stay at this level, I think I could hit 30 rounds. I vary the hand and feet spacing each round, narrow, medium, wide.
D2. Untimed. I make each rep pretty controlled, with full range of motion and strict form. I know this is not necessarily what is prescribed in the program, but I like the contrast to the day 1 & 3 emphasis. I vary the hand spacing on this day also.
D3. 3:57

I have gotten my weight down to 179. A lot of that is due to following the Engine 2 diet (www.engine2diet.com), which is vegan. Pretty sure that helps with the pullups :) Now back to level 5.
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Re: Pilgrim1312 log

Postby Pilgrim1312 » Sat Aug 25, 2012 8:08 am

Week 32, level 5.

D1. 24 rounds. Timer sounded during the squats of the last set. I will shoot for 26 next week.

D2. About fifteen minutes. I was in a motel that did not a gym. I used the bathroom door for pullups by putting a towel,over the top of the open door. I pulled myself up, dragging my body along the full length mirror. This added some resistance and removed any trace of body swing. I took my time with the pushups and squats.

D3. 6:00 flat. Pullups started with 11, then 6, 3, 3 and 3. Pushups started with 22, then a lot of little (4-5) sets. I really need to improve these in order to start cutting down the time. The squats were straight through.
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Re: Pilgrim1312 log

Postby Pilgrim1312 » Sat Sep 01, 2012 7:11 am

Week 33. Level 5

D1. 27 rounds. I used the rings in my garage. I call them rings, they are really just two 90 deg elbows threaded onto an 8" nipple, a tow strap running through the middle and hung from my rafter. It does make pullups more challenging.

D2. Not timed, slow reps with pause at the top and bottom of each movement.

D3. 4:48. Pullups were 7,7,7, and 5. Push ups 21, 10, 10, 10. Squats were straight through.

On Monday I did timed kettlebell snatches, Wednesday I did swings.

Weight is now consistently 179, which is down from 195.
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