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SF: first year in review

Posted: Sat May 03, 2014 5:07 pm
by invisiblejk
1. best program ever! 8) Did SF 48 weeks out of 52 last year. This shows that it is quite manageable to keep consistently at SF.
2. First tip for beginners: graduating to the next level needs doing more than half the needed reps in the first set. (for example doing 25 pushups in the first set in L4 D3)
3. Second tip for beginners: if you are doing as well as you can on D1 and D2 but struggling on D3, reduce the rest time between sets on D2 to make it more challenging.

1. 157 lbs to 147 lbs. (reached the same weight as I was 8 years ago)
2. L1 to L4 (almost L5)
3. Increased muscles in arms.
4. Lost couple of sizes in pants. Need belt for all the pants :lol:
5. Lost one size in T-shirt.
6. Able to restart playing cricket. :P
7. Was able to bike 10 miles and walk 3 miles this Wednesday without collapsing.

1. Wrist hurting while doing pushups in the last month. Switching to fist pushups to reduce the strain.
2. Weight loss flattened out at 147 for the last two months.

I have been using resistance bands for simulating pull ups. Intention is to gradually move to pullups using a pull up bar after moving to L5. I am going to do that starting next week. For the first six months I improved my diet - cut down rice by half, increased vegetables, and fruits. The diet has not changed much after that. Calories are probably the same or a bit increased now. Weight loss too flattened out.

Re: SF: first year in review

Posted: Sat May 03, 2014 9:12 pm
by Admin
try doing push ups on rings or trx

Re: SF: first year in review

Posted: Sat May 03, 2014 9:15 pm
by Admin
you can also do fist pusups using socks on hardwood or cardboard on carpet so your wrists can rotate naturally but don't go to deep or you could hurt your shoulder

Re: SF: first year in review

Posted: Tue May 06, 2014 6:31 am
by chongtxtx
That is awesome that you were so consistent with your workouts. I hope you keep it up and see max gains. I would suggest making sure to stretch out your wrists before and after your workouts also check out this wrist warm up sequence: ... _video_is/

But keep at it man have a great day.