230lbs jumping into SimpleFit

[230lbs]

It's suggested to drop down a couple of levels 1 week out of the month to give your muscles a rest. you could do that next week, get some work in on the close grip rows and then the following week return to where you are supposed to be working at.

I'm going to leave this idea in the back of my mind. Soon I'll be back at BJJ and if close-grip push-ups represent too much of a recovery impediment then I'll do what you suggest and focus primarily on the rows so I go from working out to martial arts with lots of gas in the tank.

[230lbs]

Today's workout:

19 rounds in 20 minutes

1 pistol
2 close-grip horizontal rows
3 close-grip push-ups

-decided to make things harder and work a harder variation of the push-up. Felt happy with the results, less tricep and more shoulders than my typical push-ups.
-pistols are the easiest part of the workout now. Wish the rest of my body was in proportion to my leg strength.

[230lbs]

20 minutes bodyweight HIIT. Workout was supposed to be longer, but I'm really feeling fatigued and cut it short. May do Javorek's complexes tonight or just rest up for tomorrow. Normally I'd still slog through the workout just to get it done and burn the calories, but if I'm not going to push myself to perform at my best it may be best for me to wait.

[andre66]

Are you taking any days off for recovery?

[230lbs]

LEVEL 1 - DAY 1

24 rounds in 20 minutes

1 pistol
2 close-grip horizontal rows
3 close-grip push-ups

-will keep doing L1D1 until I can do enough reps to make it through days 2 and 3
-pistols easy, rows hard, push-ups medium difficulty

one-arm wall push-ups x 9/9, 5/5
50lbs bicep curls x 9

[230lbs]

Are you taking any days off for recovery?

I took one day off and an easy day over the last few weeks, but my warm-up today left me winded and fatigued so I'm definitely doing it. I think the difference is I'm trying to push myself past my limits at every workout and I'm not used to working out at that intensity. This workload normally wouldn't fatigue me like this, except for the sheer intensity of it.

I weighed myself this morning: 222.2lbs. I'll weigh myself on my scale at home once my vacation is done, but it looks like I may have lost 8lbs in the last month. If these numbers are accurate, about 7lbs of that came in the last two weeks because I weighed myself quickly before I left and wasn't satisfied with my 1 or 2 lbs loss.

Right now my pants are looser by about an inch.

[andre66]

That's great to see that weight loss.

[KTG]

Nice work! I'm in awe of those "easy" pistols.

[230lbs]

Weighed myself this morning: 223 lbs, stronger and maybe slightly better conditioned.




Changed things up one last time, now pistols are easy, rows are hard and push-ups are hard.

I did 22 rounds in 20 minutes:

1 pistol
2 close-grip horizontal rows
3 diamond push-ups




At BJJ
-torso rotations on ball
-assisted flags x 5/5, 5/5
-1 hour practice
-1 hour sparring

[230lbs]

That's great to see that weight loss.

Feeling more agile. Pants are sagging a bit. Feels good!

[230lbs]

Nice work! I'm in awe of those "easy" pistols.

I've always had strong legs, especially for a big guy. Now my goal is to have my body in proportion. I'm like a calisthenic Tom Platz.

[230lbs]

I did 24 rounds in 20 minutes:

1 pistol
2 close-grip horizontal rows
3 diamond push-ups

[230lbs]

26.5 rounds in 20 minutes (ran out of time halfway through last set)

1 pistol
2 close-grip horizontal rows
3 diamond push-ups

Rows are getting stronger, but still clearly the limiting movement in my progress.

[230lbs]

L1D2

2 pistols
6 diamond push-ups
10 bent-knee (easy) close-grip horizontal rows

5 rounds
1:25
1:15
1:20
1:20
1:20

one-arm wall push-ups x 10/10
72lbs hammer curls x 6


Strength bands arrived, so I played around with them. Pleased to find that I discovered several movements that duplicate BJJ movements (40lbs bands) or allow rehabilitative work (12lbs).

40lbs grip pull x 5/5, 5/5
40lbs bump x 5/5, 5/5
40lbs bicep curls x 4/4, 4/3 (right hand stronger?)

12lbs horizontal pulls
12lbs horizontal bump
12lbs pull-down

[230lbs]

Not happy with my pulling movements. Trying to find one that feels like it's doing something useful.


L1D3

10 pistols
21 diamond push-ups
21 wide-grip diagonal horizontal rows

in 7:21

one-arm wall push-ups x 12/12, 10/10
towel hangs x 10s/10s
72lbs hammer curls x 7

40lbs grip pull x 8/8, 10/10
40lbs bump x 7/7, 5/6
40lbs bicep curls x 1/1, 1/1

12lbs horizontal pulls x 9
12lbs horizontal bump x 5/5
12lbs pull-down x 17