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wwitzel3's Log

PostPosted: Thu Jan 05, 2012 7:58 am
by wwitzel3
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.

Re: wwitzel3's Log

PostPosted: Thu Jan 05, 2012 8:01 am
by wwitzel3
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.

Re: wwitzel3's Log

PostPosted: Fri Jan 06, 2012 5:50 am
by KTG
Welcome on board.

This is a great start!

Re: wwitzel3's Log

PostPosted: Fri Jan 06, 2012 7:53 am
by cheapo
wwitzel3 wrote:I managed 22 rounds.


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

Re: wwitzel3's Log

PostPosted: Fri Jan 06, 2012 11:44 am
by wwitzel3
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.

Re: wwitzel3's Log

PostPosted: Fri Jan 06, 2012 3:05 pm
by wwitzel3
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.

Re: wwitzel3's Log

PostPosted: Fri Jan 06, 2012 3:16 pm
by Benhamine
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.

Re: wwitzel3's Log

PostPosted: Sat Jan 07, 2012 11:47 am
by wwitzel3
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!

Re: wwitzel3's Log

PostPosted: Sun Jan 08, 2012 7:34 am
by wwitzel3
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.

Re: wwitzel3's Log

PostPosted: Sun Jan 08, 2012 7:49 am
by wwitzel3
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 :)

Re: wwitzel3's Log

PostPosted: Mon Jan 09, 2012 4:25 pm
by wwitzel3
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.

Re: wwitzel3's Log

PostPosted: Mon Jan 09, 2012 6:47 pm
by Benhamine
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

Re: wwitzel3's Log

PostPosted: Tue Jan 10, 2012 3:27 pm
by wwitzel3
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!

Re: wwitzel3's Log

PostPosted: Tue Jan 10, 2012 3:29 pm
by wwitzel3
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.

Re: wwitzel3's Log

PostPosted: Wed Jan 11, 2012 6:54 pm
by wwitzel3
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.