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Dolem's log (starting at L1)

Posted: Tue May 22, 2012 10:31 am
by dolem
I'm 6'3 and 217 pounds. My goal weight is 190 pounds.

I'm starting at level 1 to build strength on pull-ups. I can probably only do 5-6 pull-ups in a set right now, and then I'd be wasted for more pull-ups.

Week 1 Level 1 - 217.4 pounds, 18.5% bf
Diet goal: cut out sweets
L1D1: 23 rounds
L1D2: 5:07 (includes short rests)
L1D3: 3:48

Week 2 Level 2 - 215.6 pounds, 18.3% bf
Diet goal: no late night snacks
L2D1: 30 rounds
L2D2: 6:14 (includes short rests)
L2D3: 2:05

Week 3 Level 3 - 215.0 pounds, 18.3% bf
Diet goal: focus
L3D1: 20 rounds
L3D2: 7:55 (includes short rests)
L3D3: 2:52

Week 4 Level 4 - 213.8 pounds - 18.2% bf
Diet goal: continue calorie counts through the week
L4D1: 20 rounds
L4D2: ~8:00 (includes short rests)
L4D3: 7:16

Week 5 Level 4 - 213.8 pounds - 17.9% bf
Diet goal: Keep good diet up through weekend
L4D1: 21 rounds
L4D2: 6:05 (excludes two minute rests)
L4D3: 5:40

Week 6 Level 4 - 212.8 pounds - 17.8% bf
Diet goal: eat in
L4D1: 30 rounds
L4D2: 4:38 (excludes two minute rests)
L4D3: 3:58

Week 7 Level 5 - 211.8 pounds - 17.7% bf
L5D1: 15 rounds
L5D2: 7:54 (excludes two minute rests)
L5D3: 7:35

Week 8 - Rest

Week 9 - Off program - 208.8 pounds - 17.3% bf
Working on pull-ups, wall handstand push-ups, inverted one-leg push ups, one-legged squats

Week 10 - Level 5 - 207.6 pounds - 17.7% bf
L5D1: 19 rounds
L5D2: 7:03 (excludes two minute rests)
L5D3: 7:43

Week 11 - Level 5 - 209.4 pounds - 17.5% bf
L5D1: 18 rounds
L5D2: 5:40 (excludes two minute rests)
L5D3: 6:13

Re: Dolem's log (starting at L1)

Posted: Wed May 23, 2012 1:29 pm
by dolem
Eating well except for a damned doughnut yesterday. Oops.

L1D2: 5:07

Re: Dolem's log (starting at L1)

Posted: Fri May 25, 2012 4:26 am
by KTG
Welcome on board! That's a great start. If you can do 5-6 pull-ups in a set you've got a great foundation and should move through the first few levels pretty quickly. But don't worry, they'll catch up with you pretty quick. Great to have you here! Gotta watch those doughnuts.

Re: Dolem's log (starting at L1)

Posted: Fri May 25, 2012 10:21 am
by dolem
Thanks KTG, always good to have some support.

Diet has been good. Stayed away from sweets but did have a late night snack. Going to get in some biking this weekend.

L1D3: 3:48 (the last few pull-ups were pretty ugly)

Going to move to Level 2 next week.

Edit: Just read that maybe I should wait until I get day 1 closer to 30 rounds before moving up. I'll think on it.

Re: Dolem's log (starting at L1)

Posted: Sat May 26, 2012 6:16 pm
by KTG
The rule is simply when you can do D3 in under 5 you are ready to move up. The 30 rule of thumb for D1 is just a metric some of us have experienced as the point at which we are getting likely to pass the D3 test.

So, my recommendation would be that that is a really solid L1D3 time, and you are probably ready to move to L2.

Re: Dolem's log (starting at L1)

Posted: Mon May 28, 2012 5:12 pm
by dolem
Cool - I took your advice and went on to L2.

L2D1 - 30 sets

I had that 30 # in my mind and I set it as a goal. Pretty stoked that I went from 23 to 30 and still moved up a level.

Diet: Was meh- on vacation for Memorial Day weekend. Stayed away from sweets, but I'm going to have a new goal this week of no late night snacks.

Re: Dolem's log (starting at L1)

Posted: Wed May 30, 2012 6:45 pm
by dolem
L2D2 6:14

That was killer. I only got 1.5 hours of sleep and it made it rough. At least I did it I guess.

Re: Dolem's log (starting at L1)

Posted: Fri Jun 01, 2012 6:28 am
by KTG
Just doing it always counts more than whether the time was good! In any case, 6:14 is a great D2 time, so combined with your strong D1, I expect you'll move up pretty soon.

Re: Dolem's log (starting at L1)

Posted: Fri Jun 01, 2012 10:16 pm
by dolem
L2D3: 2:05

I guess I'm ready to move up, but I'm getting some pretty ugly form on my pullups. One of these weeks I'll have to hang back and work for better form.

Re: Dolem's log (starting at L1)

Posted: Mon Jun 04, 2012 1:24 pm
by dolem
Week 3 - Level 3
215.0 lbs, 18.2% body fat

L3D1 - 20 reps
Diet: All kinds of wrong. New diet goal is just to focus.

Re: Dolem's log (starting at L1)

Posted: Wed Jun 06, 2012 10:26 am
by dolem
L3D2 - 7:55

I also added in 20 mins of aerobics yesterday. Going to do that on Tuesdays/Thursdays.

Doing much better with the diet this week.

Re: Dolem's log (starting at L1)

Posted: Wed Jun 06, 2012 2:56 pm
by gatorking
Are you taking rests between rounds on D2 workouts?

Re: Dolem's log (starting at L1)

Posted: Wed Jun 06, 2012 3:32 pm
by dolem
Yeah, but not any specific amount of time. Just resting as needed. Mainly need to rest for the next set of pull-ups. The resting is included in my total time.

Re: Dolem's log (starting at L1)

Posted: Fri Jun 08, 2012 8:16 am
by KTG
NIce job! We aren't even done with page 1 of the log and you're already solid in Level 3.

Re: Dolem's log (starting at L1)

Posted: Fri Jun 08, 2012 11:55 am
by dolem
Woohoo killed it (for me anyways)!

L3D3 - 2:52
(did the pull-ups in set of 5, 7 and 4. Pushups 30 and 3. I was mad I couldn't get to 33 on the pushups.)

I've been all over the diet this week and have done really well. Going to count calories for a while to keep a good rhythm.