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Hek's workout.

body weight exercises

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Hek's workout.

Postby hekkate » Thu Jan 10, 2013 5:59 am

Hello all, my first post here.

About me:
I'm 33y old. 176 cm and 96 kg(211 pound i guess) Have been mostly sedentary about last 10 years before that i played basketball and water polo (12 year professional). When i started university i quit water polo and start gain weight year by year last year i hit like 105 kg , that's where i started to wory about my health. I follow some diets and now i m 96kg. 8 weeks ago i started to simplefit ;

Week 1 (started slow no hurry, and doing body rows 3 times per 1 pullup)
L1D1 11
L1D2 7:20
L1D3 8:07
Week 2 (i try to do my best)
L1D1 17
L1D2 5:35
L1D3 3:58 (moved to next level Cheers)
Week 3
L2D1 20
L2D2 5:29
L2D3 4:08
Week 4
L3D1 17
L3D2 7:06
L3D3 5:49
Week 5
L3D1 19
L3D2 5:28
L3D3 5:56
Week 6
L3D1 20
L3D2 5:15
L3D3 4:09
Week 7
L4D1 19
L4D2 7:05
L4D3 6:25
Week 8 (recovery week)
L2D1 20
L2D2 5:33
L2D3 not yet, on friday


Well, i fail to loose weight. Still cant do a 1 pullup. But i gain some muscle. Tbh i lost some morale.
I dont feel i m geting stronger or fitter.
BTW english is not my native language.
My goal is loose weight and improve my fitness level. Six pack would be nice after 1 year :)
hekkate
 
Posts: 13
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Re: Hek's workout.

Postby mr_fro2000 » Fri Jan 11, 2013 11:18 am

Welcome! As a first time poster you've definitely put in some work already! Just so you know, the posting of progress is as much to keep you disciplined as it is to get feedback and to help others... so you should definitely keep posting!

Dont be discouraged! Esp w/ the pull ups which is really the hardest thing to do! If your goal is to lose weight, 80% of it is diet, 20% is exercise. So if you want to shed some pounds, make sure your diet is right!
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Re: Hek's workout.

Postby Pilgrim1312 » Sat Jan 12, 2013 7:21 am

Don't get discouraged! Quick fixes are also quickly undone. You posted several weeks of consistent workouts, something millions of people could never do so feel good about that!

Keep after the goal of one push-up. I found doing negatives for these to help tremendously. Once you get that first pull-up, it is the key that opens the door to lots of pull-ups. As a "former" athlete, you obviously possess self discipline and other attributes that will contribute to success.

Hang in there!
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Re: Hek's workout.

Postby hekkate » Mon Jan 14, 2013 5:51 am

ty for replies, i appriciated.
Most of the former water polo players gain weight after quit. Because we train hard eat lot and it became our habit. I quit water polo but still eating like players :). I guess my diet is not right. I try to fix it. My main motive issue is i need to know it is working or not. If i know i m doing it right on the track ill always push forward. But like i said i need to be sure about it.
hekkate
 
Posts: 13
Joined: Tue Oct 16, 2012 2:52 am

Re: Hek's workout.

Postby hekkate » Mon Jan 14, 2013 11:23 am

done with the rest week started from were i stand,
L4D1 20 rounds.
After that i add Hiit cardio ; 5-minute warmup jog / Interval (20 second all-out sprint + 40 second jog) x 10 / 5-minute cooldown jog.
total 597cal my ft80 says :)
hekkate
 
Posts: 13
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Re: Hek's workout.

Postby hekkate » Thu Jan 17, 2013 12:46 am

L4D2 07:03
After that i add Hiit cardio ; 5-minute warmup jog / Interval (20 second all-out sprint + 40 second jog) x 10 / 5-minute cooldown jog.
542 calorie total, i feel kinda week.
I guess i have to add some calorie intake.
hekkate
 
Posts: 13
Joined: Tue Oct 16, 2012 2:52 am

Re: Hek's workout.

Postby queltar » Tue Jan 22, 2013 11:55 am

Impressive numbers getting from L1 to L4 really fast, I hope I can manage your progression as well!
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Re: Hek's workout.

Postby hekkate » Thu Jan 24, 2013 12:50 am

Hey, ty queltar. I believe if you keep pushing and posting like that you (we) can do that. You give the decision to change something, i believe most important part is in mind.

Week 10

D1L4 20reps
D2L4 6:55

Still doing cardio after workouts Hiit cardio ; 5-minute warmup jog / Interval (20 second all-out sprint + 40 second jog) x 10 / 5-minute cooldown jog.
Trying to add some abs workout i found http://www.youtube.com/watch?v=vkKCVCZe474 It is hard to keep up with it but we will see.
Last edited by hekkate on Thu Jan 31, 2013 2:00 am, edited 1 time in total.
hekkate
 
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Re: Hek's workout.

Postby hekkate » Thu Jan 31, 2013 1:57 am

Week 10

D3L4 6:22 and hiit cardio

Still on L4 :)

Week 11
D1L4 19 rounds and hiit cardio
D2L4 6:10 and hiit cardio

There is some progress in D2.
my cardio is 5-minute warmup jog / Interval (20 second all-out sprint + 40 second jog) x 10 / 5-minute cooldown jog, i m doing this on treadmill i need some variations to not get bored, any suggestions?
hekkate
 
Posts: 13
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Re: Hek's workout.

Postby KTG » Wed Feb 06, 2013 4:31 am

Great results! That's great progress! For me, anyway, L4 was when I really had to turn my focus to incremental progress.
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Re: Hek's workout.

Postby hekkate » Fri Feb 08, 2013 4:21 am

Ty KTG, i m on my week off, i feel some guilt but needing that rest.
My main goal is lose some weight but cant follow diet's due to my working.
I need a measurement to see how i progress else i lost motivation.
Any idea how i can do that?
hekkate
 
Posts: 13
Joined: Tue Oct 16, 2012 2:52 am

Re: Hek's workout.

Postby KTG » Wed Feb 13, 2013 4:33 am

I find that staying accountable here on the forum is a big motivator. But, for me the constant focus on improving the time helps keep me going. I think it can also work to think about intermediate goals. This time through, for example, I am planning on trying D3 first with all chin-ups (much easier for me) then when I get that to 5 min, work on alternating chin-ups and pull-ups, and then going to all pull-ups in under 5 min before leveling up.

It's just 20 minutes three times a week, and all you need is the motivation to hit the start button on the timer, then that pushes you from there.
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Re: Hek's workout.

Postby hekkate » Thu Feb 21, 2013 2:22 am

Week 11
D3L4 6:44 and cardio

Week 12
D1L4 21rounds and cardio
D2L4 5:53 and cardio
D3L4 5:52 and cardio

1 week off cause i felt tired.

Week 13
D1L4 21 round and cardio

There is some progress but still not close to level 5.
hekkate
 
Posts: 13
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Re: Hek's workout.

Postby KTG » Thu Feb 21, 2013 6:08 am

Nice work. In my experience once you get D3 under 6 minutes it can surprise you. Suddenly there will be a 20 or 30 second improvement, which really puts you in striking range. (Of course sometimes it goes the other direction as well--My L4D3 today was almost 30 seconds slower than last week).
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