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Level1Day1's Log

Posted: Mon Sep 24, 2012 4:48 pm
by Level1Day1
Greetings Simplefit,

I'm 22 years old, 6'1" (185cm), and 140 lbs (63.5kg). I've never been into fitness and or worked out seriously, but I did start lifting weights a bit with friends over the summer. Although I feel better when exercising, I've become frustrated with my lack of basic strength and trouble hitting goals, and my schedule has become such that I need a workout that's simple, quick, and effective. I'm a redditor, so I read the r/fitness FAQ and came here.

Level 1, Day 1:

I chose Level 1 just to begin from the beginning. The pull ups were my biggest challenge. I didn't really struggle doing the push ups or squats, but the pull ups really taxed me. Also, I found that I was able to do the circuits in diminishing bursts, starting with 7, then 5, 4, 2, and 2 (although never to failure, as the site says). I'm using a Perfect Push Up that's lying around and I think there's Perfect Push Up rings somewhere that I may use just to get a more thorough workout right from the start.

I feel good about the program and how I felt after today. I'm looking forward to making progress and posting.


Re: Level1Day1's Log

Posted: Wed Sep 26, 2012 12:59 pm
by Level1Day1

By round: :56, :53, :54, :55, :55.
Total: 4:33.

Felt pretty good overall. Once again, the pull ups are the bastard for me. Yesterday the only lingering soreness I felt was in my lats, and today that's exactly where I feel it already. Successfully completing D3 on my first try will be predicated on how fast I can get through the upper body stuff because I'm confident the squats will be no problem.

Re: Level1Day1's Log

Posted: Wed Sep 26, 2012 5:35 pm
by Reed913
Really good times you are posting. I'm on the same level as you. This is week 2 for me. Just finished my L1D2 circuit. Went pretty good. Was dragging on the squats during the last 2 rounds for some reason. Keep up the good work Level.

Re: Level1Day1's Log

Posted: Thu Sep 27, 2012 5:37 pm
by Level1Day1
Thanks, Reed. I suppose the little bit of working out I did do over the summer has helped. Not that I don't intend to hit it hard, but I wouldn't be surprised if I can't sneak it under five tomorrow and join you in a second week.

Re: Level1Day1's Log

Posted: Fri Sep 28, 2012 6:08 pm
by Level1Day1
L1D3: 6:49.
Pull: 4, 3, 2, 1.
Push: 13, 8.
Squat: 21.

Like I thought, it was the pull ups that killed me. I started feeling failure around four, so I stopped and had to break it down further into 3, 2, and 1. Push ups and squats went fine, but the rest periods killed my time. I'll start Week 2 on Sunday.

Re: Level1Day1's Log

Posted: Sat Sep 29, 2012 7:31 am
by KTG
Welcome onboard! That's a great start. What are you going to do about that username when you are on level 6?

Re: Level1Day1's Log

Posted: Sat Sep 29, 2012 11:42 am
by Reed913
Calling himself Level 1 all the way through will keep him humble when he is a 6,7 or 8 8)

Re: Level1Day1's Log

Posted: Sun Sep 30, 2012 5:07 pm
by Level1Day1
KTG wrote:Welcome onboard! That's a great start. What are you going to do about that username when you are on level 6?
Reed913 has it right, it's to serve as a reminder if/when I get up in the levels or doing things like Bri3626 that I started at the bottom but have worked up to something.

W2L1D1: 23 Rounds.

Not exactly a stellar improvement over last week. My schedule will work better doing Sunday, Tuesday, and Thursday, so I didn't wait two days to start the new week. I'm seeing visible results already, though; my back is definitely bigger and my chest is visibly more defined.

Regarding warming up, I'm only doing 20 lunges and 20 arm circles to warm up, then a push up and pull up or two to get blood moving.

And regarding core workouts, I looked around and I think I'm going to start with this one: I looked at the Convict Conditioning stuff, but it didn't appeal to me.

Re: Level1Day1's Log

Posted: Tue Oct 02, 2012 3:21 pm
by Level1Day1
W2L1D2: 4:03. By round: :48, :50, :48, :48, :49.

Felt pretty good, pull ups were not difficult even in the last two sets, so I'm really hoping this means I'll see results on D3. After the workout I did a couple sets of planks, mountain climbers, and side planks each, per the workout I posted above.

Re: Level1Day1's Log

Posted: Thu Oct 04, 2012 10:57 am
by Level1Day1
W2L1D3: 4:24
Pull ups: 5, 5
Push ups: 15, 6
Squats: 21.

Pretty happy with today's results. I consciously cut down on rest, only taking five or six deep breaths before hitting the exercises again and just pushing through. Excited to start L2 on Sunday.

Re: Level1Day1's Log

Posted: Tue Oct 09, 2012 11:09 am
by Level1Day1
L2D1: 18 rounds.

Was really hoping I'd get more than that, but I felt gassed and getting my chin above the bar got too taxing and I didn't want to sacrifice form. Similar story to Level 1, pull ups are definitely the hardest for me and I'm not feeling a burn on squats other than a heart rate increase.

L2D2: 4:33 total, sets were :52, :53, :56, :57, :59.

I'm pretty pleased with this time, as it was my first attempt. It makes me think I have plateaus in my strength, rather than a slope, if that makes sense. See, I was able to blast through L1D3 by being able to break down the sets of pull ups into two, whereas the week before it took me far longer, and then on L2D1 I hit a point and just could not get a good pull up after a strong start. If I'm not able to do at least six pull ups twice on D3, I'll likely be back in L2 for another week.

I'd like to talk about my warm up for a bit. After posting a little about it I thought I'd investigate warm up routines a little more. I'm a musician, and something musicians know (or ought to, anyway) is that a good, thorough warm up can translate to vast differences in ability in either practice or performance. So, here's what I've been doing the past few days that I think has made a difference:

10 Shoulder Rolls
20 Knee Lifts (10 per leg)
10 Stickups
10 Reverse Snow Angels
10 Y Squats
10 Push up to Spider-man Crawls.

Something I haven't done and probably should do is measure my resting heart rate and calculate an appropriate workout rate. If I ever do that, I'll probably do the previous routine and then jog for a bit to get my heart rate and a good spot before jumping into the SF of the day. Any thoughts?

Re: Level1Day1's Log

Posted: Thu Oct 11, 2012 12:04 pm
by Level1Day1
L2D3: 6:40
Pull ups: 5, 3, 3, 2.
Push ups: 17, 9.
Squats: 26.

I'm not surprised I wasn't able to hit the five minute mark, but I am surprised the story is so similar to my first week of Level 1. I guess what's a cool improvement over where I started is that I'm clearly able to do more in a shorter amount of time than when I first attempted L1D3 (when my time was 6:49). So, I'm definitely feeling good about my progress so far.

Re: Level1Day1's Log

Posted: Mon Oct 15, 2012 12:22 pm
by Level1Day1
W2L2D1: 21 rounds.

Time hit during the 22nd round, but I did get the pull up done, which I'm glad about. In trying to be more systematic I did the rounds in 7-set bursts with rest time in between in an attempt to work up to being able to do 6 or 7 pull ups straight. Personally, I think Day 1 should be approached like Day 3 in that one should do rounds in sets approaching but staying 1-2 reps under failure, with progress measured by increasing the amount of sets or reducing rest time. I feel that when I began I just completed rounds until I was too tired to complete any more and then barely managed to get some more done, even after resting. But, I understand I'm relatively new and that these are basically amateur impressions, so we'll see how it works out.

Re: Level1Day1's Log

Posted: Thu Oct 18, 2012 12:23 pm
by Level1Day1
W2L2D2: :59, :57, :56, :56, :58

W2L2D3: 7:02
Pull ups: 6, 3, 2, 2
Push ups: 20, 6
Squats: 26

So both times were worse than last week. Hasn't been the best week otherwise, haven't been getting much sleep, but still, I'm a bit disappointed. I guess I'll take my rest week next week and see if some time at L1 again can help me build up my pull ups a bit.

Re: Level1Day1's Log

Posted: Fri Oct 26, 2012 4:46 pm
by Level1Day1
Hey SF,

Although I planned to do L1 again this week, I became pretty ill last Friday (10/19) with head congestion, fever, aches, and chills, so I took the weekend to recover and have been gradually getting back to 100% over the course of the week. I think I'll start again Sunday with just hitting L2 for a third time and seeing what happens.