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wwitzel3's Log

body weight exercises

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wwitzel3's Log

Postby wwitzel3 » Thu Jan 05, 2012 7:58 am

L1D1 / 2012-01-02

Current: 6'1" / 293 lbs
Goal: 6'1" / 245 lbs
Weigh-In: Every 2 Weeks

Warmup: I did 2 minutes of alternating jumping jacks and skipping in place and finished up with about 30 seconds of arm circles.

I managed 22 rounds. After the first 6 rounds I had to switch to assisted pullups with a chair. Never had any issues with the pushups. The squats started to give me a nice burn from round 12 onward.
Last edited by wwitzel3 on Fri Jan 06, 2012 11:47 am, edited 4 times in total.
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Re: wwitzel3's Log

Postby wwitzel3 » Thu Jan 05, 2012 8:01 am

L1D2 / 2012-01-04

Warmup: None

I completed the 5 rounds in 6 minutes. I had to switch to assisted pullups on after the second round. No problems with the pushups. Legs were burning from the squats on the 4th and 5th round. I finished with 14 minutes of movement. Jumping jacks, lunges, and running in place.
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Re: wwitzel3's Log

Postby KTG » Fri Jan 06, 2012 5:50 am

Welcome on board.

This is a great start!
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Re: wwitzel3's Log

Postby cheapo » Fri Jan 06, 2012 7:53 am

wwitzel3 wrote:I managed 22 rounds.


Excellent result for a heavy dude's first effort! Sore?
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Re: wwitzel3's Log

Postby wwitzel3 » Fri Jan 06, 2012 11:44 am

cheapo wrote:Excellent result for a heavy dude's first effort! Sore?


Shoulders and back yes, the pullups were the hardest. When I started assisting I was doing 3:1 ratio. Chest isn't sore at all, but I've been doing a pushup routine for a while now. Legs were mildly sore first day, but have recovered since. I am looking forward to todays workout.

I also started a C25K program for Tuesday, Thursday, Saturday. Doing my first run tomorrow. Have a 5K I am signed up for in March.
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Re: wwitzel3's Log

Postby wwitzel3 » Fri Jan 06, 2012 3:05 pm

L1D3 / 2012-01-06

Warmup: 2 minutes running in place followed by 30 seconds of arm circles.

I completed the pushups and squats with even motion and good form in 1:03.
I then moved to pullups. I did 3 with no help and the last 7 used assistance (chair) in 2:44.

Total time: 3:47

Feel good and looking forward to starting L2 on Monday. Have a good weekend everyone.
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Re: wwitzel3's Log

Postby Benhamine » Fri Jan 06, 2012 3:16 pm

Great work sir. Looking forward to having someone synched with my workouts! I'll be following you too. The added pressure of someone watching me will definitely help with the motivation D: lol but seriously hell of a good job.
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Re: wwitzel3's Log

Postby wwitzel3 » Sat Jan 07, 2012 11:47 am

Did my first day of the C25K today.
Managed to run 2.06 miles with a 10:11 min/mi pace.

Looking forward to my Sunday off!
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Re: wwitzel3's Log

Postby wwitzel3 » Sun Jan 08, 2012 7:34 am

Tagged along with a friend to the gym to get a target on my max for bench press and dead lift. I decided I am going to also track those as I go through the program to see if I lose or gain strength in these areas. I will probably retest my maxes once every 4 to 6 weeks.

This is the first time I have done any free weight lifting in years. It has all be body weight exercises for the last 4 maybe 5 years. Helps that I have a lot of body weight to work with ;)

For bench press I warmed up with 135, then 225, then worked my way up to max.
For dead lift I warmed up with 135, 225, 315, then worked my way up to max.

2012-01-08
Bench Press: 305 lbs
Dead Lift: 370 lbs

I am not too happy with my dead lift numbers. I would like to see myself doing 425 by July.
I am pretty happy with my bench press. I would be ok with it staying right there as I work towards my weight loss goal.
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Re: wwitzel3's Log

Postby wwitzel3 » Sun Jan 08, 2012 7:49 am

I think I am going to stay on L1 until I can complete Day 3 without pullup substitutions. Which is 10 pullups in a row. I might be on L1 forever :)
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Re: wwitzel3's Log

Postby wwitzel3 » Mon Jan 09, 2012 4:25 pm

Week 2
L1D1 / 2012-01-09

Warmup: 4 minutes jumping jacks / running in place. 1 minute of arm circles.

I managed 34 rounds. I did the first 3 pullups clean then moved to chair assistance (3:1) after that. By round 18 my shoulders and arms were on fire. I never had any issues with the pushups or squats this round. As for the pace, I managed to do the first 30 rounds in 16 minutes, the final 4 rounds took me 4 minutes. That wall came pretty instantly after 30.

I feel pretty good, I am sweatin and breathin like all hell and I managed to get 12 more than my first time trying L1D1. I wasn't expecting that big of a boost, I think the running in Saturday really helped shock my body a little and I have been craving and eating healthier foods.

Looking forward to see how doing a run tomorrow impacts my timed session on Wednesday.
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Re: wwitzel3's Log

Postby Benhamine » Mon Jan 09, 2012 6:47 pm

Hell of a good job! I looked for your post earlier when I posted my day but I guess you hadn't done it yet. 12 rounds is a heck of an improvement! Congratulations! I bet that felt good (/like shit lol). Keep up the good work and look forward to seeing your progress in 2 days :D

-Benhamine
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Re: wwitzel3's Log

Postby wwitzel3 » Tue Jan 10, 2012 3:27 pm

Did my second day of C25K and was able to make a very minor 1 second improvement in my overall mile time.

Managed 2.06 miles with a 10:10 min/mi pace.

Looking forward to L1D2 tomorrow!
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Re: wwitzel3's Log

Postby wwitzel3 » Tue Jan 10, 2012 3:29 pm

Benhamine wrote:12 rounds is a heck of an improvement!


Thanks! I suspect I won't see such big gains again, I think it was just my bodies natural response to receiving exercise for the first time since the holidays. I will be happy if I can match that same performance when I do L1D1 next week.
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Re: wwitzel3's Log

Postby wwitzel3 » Wed Jan 11, 2012 6:54 pm

Week 2
L1D2 / 2012-01-11

Warmup: Light skipping, arm circles, and some lunges for about 5 minutes.

I completed the 5 rounds in 4:28 seconds. I did the first round of 2 pull-ups without assistance. Used a chair to assist after that (3:1 ratio). My heart rate was sky high, so I continued after the workout with very short jog followed by 15 minutes of walking.

This is 1:30 improvement over last weeks L1D2. I am pretty happy about it.
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