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UCFFool's Log (Andy)

body weight exercises

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UCFFool's Log (Andy)

Postby ucffool » Wed May 16, 2007 8:20 pm

6'3", 28yrs, 42/44" waist (judged by pant size)
Starting weight: 301 lbs
Current weight: 289 lbs
Goal: Reduce weight to a healthier 225lbs and improve upper body strength by March of next year.
I'm doing my workouts in the 'mile-high' city as compared to sea level (less oxygen).

Week 1, Level 1, Day 1
26 reps
Pull-ups were done by jumping and slowly coming down. Rotated grip each time.

Additional workout:
Hoping to add tennis (90 min) or 2 mile walk once or twice a week.

----------------------------------------------------
WEEKLY SUMMARY
Week 1 (pull-ups with jump, rotated grip)
L1:D1 - 26 reps
L1:D2 - completed (forgot to time it)
L1:D3 - 9:41, and did 2hrs of doubles tennis
Week 2 (lunges instead of squats)
L1:D1 - 21 reps
L1:D2 - 5:26
L1:D3 - 6:40
Week 3 (back to squats, still 3:1 negative pull-ups)
L1:D1 - 25 reps
L1:D2 - 4:39
L1:D3 - 4:47
Week 4 (rest week, aiming for W2 times/reps on L1, squats)
L1:D1 - 21 reps
L1:D2 - 5:17
L1:D3 - 5:54
WEIGHT CHECK: 299 (-2 lbs)
Week 5 (Starting L2)
L2:D1 - 19 reps
L2:D2 - 6:55
L2:D3 - 8:57
Week 6 (Switched to 3:1 pull-up alternative body rows)
L2:D1 - 20 reps
L2:D2 - 7:40
L2:D3 - 8:46
Week 7 (45 degree bodyrows)
L2:D1 - 22 reps
L2:D2 - 6:03
L2:D3 - 8:40
Week 8 (REST WEEK, slow movements, working on form)
L1:D1 - 20 reps
L1:D2 - skipped
L1:D3 - 7:12
Week 9 (40 deg. bodyrow 3:1, elbow out pushups)
L2:D1 - 21 reps
L2:D2 - 6:32
WEIGHT CHECK: 293 (-8 lbs)
L2:D3 - 8:33
Week 10 (Month 3) (does this pull-up make me look fat?)
L2:D1 - 22 reps
L2:D2 - 5:54
L2:D3 - 8:17
Week 11 (goal: 4 weeks till my first pull-up)
L2:D1 - 24 rounds
L2:D2 - 5:50
L2:D3 - 8:06
Week 12 (REST WEEK: bodyrows 3:1, 30°)
L1:D1 - 21 rounds
L1:D2 - skipped
L1:D3 - 5:40
Week 13 (bodyrows 3:1, ~25°)
L2:D1 - 24 rounds
L2:D2 - 8:30
L2:D3 - 9:26
Week 14 (after 1 week off for arm muscle injury)
L2:D1 - 23 rounds
L2:D2 - 9:22
L2:D3 - 6:53 (1m13s less than my best previous time!)
Week 15 (still no complete rom pull-ups... yet)
L2:D1 - 24 rounds
L2:D2 - 7:38
L2:D3 - 7:50
Week 16
L2:D1 - 25 rounds
L2:D2 - 8:03
L2:D3 - 8:25
WEIGHT CHECK @ 4 months (after rest week): 291 (-10 lbs)
Week 17
L2:D1 - 25 rounds
L2:D2 - 9:20
L2:D3 - 6:46
Week 18 post with 'booya' if you read this
L2:D1 - 26 rounds
L2:D2 - 8:16
L2:D3 - 6:26
Week 19 (still can't do a single pull-up)
L2:D1 - 27 rounds
L2:D2 - 10:26
L2:D3 - 6:39
Week 20 (bodyrows done as vertically as possible rather than angled)
L2:D1 - 23 rounds
L2:D2 - 7:39
L2:D3 - 10:25
Week 21 (continue perpendicular to ground bodyrows)
L2:D1 - 22 rounds
L2:D2 - 8:45
L3:D3 - 9:19
Week 22 (2 pull-ups to eye level)
L2:D1 - 23 rounds
L2:D2 - 8:05
L2:D3 - 8:22
WEIGHT CHECK @ ~6 months (after rest week): 289 (-12 lbs)
Week 23 (2 pull-ups)
L2:D1 - 25 rounds
L2:D2 - 7:44
L2:D3 - 8:31
Week 24
L2:D1 - 24 rounds
Last edited by ucffool on Tue Nov 20, 2007 7:01 pm, edited 75 times in total.
ucffool
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Location: Denver, CO ... roughly

Postby Admin » Wed May 16, 2007 8:37 pm

Welcome!
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W1D2

Postby ucffool » Fri May 18, 2007 4:52 pm

Week 1, Day 2 completed.
Hardest round was the first one (horrible push-up form). That didn't surprise me. What did surprise me is how I got through the last 4 easier than the first. I don't think I'll be leaving week1 for a while though till I can actually do a real pull-up!
ucffool
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Postby ucffool » Sun May 20, 2007 11:37 am

W1,L1,D3: 9:41
I don't know if I'll ever get these pull-ups till I drop weight. I got to 13 push-ups before needing a break to finish them. I did all the squats no problem, so I think I'll switch to lunges next week instead of squats.
Afterwards, I tried to hang from the pull-up bar, and lasted only 4 seconds before needing to put my feet down.
I then played 2 hours of doubles tennis.
ucffool
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Location: Denver, CO ... roughly

Postby Admin » Sun May 20, 2007 12:01 pm

Here are some different variations you can try
http://www.simplefit.org/pullup.html
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Postby ucffool » Tue May 22, 2007 5:06 pm

W2,L1,D1: 21 rounds
I can go a bit slower than before for the jump/slow-down pull-ups, that's good.
My round count went down because in week 1, as recommended, I took it easy and did 1:1 fake pull-up to real pull-up.
Today I did what i was suppose to, 3:1. I also did lunges instead of squats, which seems to push my legs a bit more (not much though).
ucffool
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Location: Denver, CO ... roughly

Postby ucffool » Thu May 24, 2007 6:25 pm

W2,L1,D2 - 5:26 (17:26 -12 minutes rest time)
On the 3rd rep, for some reason, my neck hurt (when putting my head forward/down). Not sure how I did that. However, on my first 'pull-up', I jumped and actually went up a little before slowly coming down. WOOT! I hope I can do 1 pull-up by June 16th (3 weeks).
ucffool
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Location: Denver, CO ... roughly

Postby ucffool » Sat May 26, 2007 3:02 pm

W2,L1,D3 - 6:40
My neck still hurts, I hope that is fixed by next tuesday when I start back on L1D1 again.
I also did 1.5 miles walking (~2700 steps), and 5 rounds of planks (20 second hold, 40 second rest). Not sure if that was the right ratio, but that was hard.
I got to 16 push-ups this time before having to pause. Looking forward to 2 days rest before going again (last week I changed from W-F-Su to T-R-Sa, so only 1 day rest)
ucffool
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Location: Denver, CO ... roughly

Postby Admin » Sat May 26, 2007 8:35 pm

plank stuff sounded good
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Postby ucffool » Wed May 30, 2007 7:24 pm

W3,L1,D1 - 25 rounds
After 4 days off (rained out yesterday) it hurt quite a bit, but I'm breathing better on pull-ups, so my neck pain is completely clear. Yay.
ucffool
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Posts: 524
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Location: Denver, CO ... roughly

Postby ucffool » Sat Jun 02, 2007 7:00 am

W3,L1,D2: 4:39
Here is something interesting: every time I am in my 3 minutes of rest, I yawn a lot. It completely throws me off that I'm yawning, I suppose my muscles wanting more Oxygen?
ucffool
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Postby ucffool » Sun Jun 03, 2007 11:18 am

W3,L1,D3: 4:47 (barely made it)
Still doing 3:1 jump and slow-down pull-ups, but I am getting stronger.
I also then did 1.5miles walk/run, alternating every .25miles, followed by 5 rounds of 20/40 planks again (20sec plank, 40sec rest). I may start doing these on commercial breaks when watching tv.

Next week is a rest week, so I'm going to try and replicate my Lvl 1 times from Week2... basically 25% reduction on my body. The week will also end in a 2 day break before I start level 2 for the first time.
ucffool
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Location: Denver, CO ... roughly

Postby Admin » Sun Jun 03, 2007 1:54 pm

Great work, keep at it and you will not believe what you will be able to do in 6 months.
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Postby ucffool » Tue Jun 05, 2007 7:25 pm

W4,L1,D1 (Rest week) - 21 rounds
I aimed to match W2 results, except using squats. I did 1 round/minute for the first 11 minutes, then 4 rounds in 3 minutes, rest 1 min, 4 rounds in 3 minutes, rest 1 min, then 2 rounds in 1 minute to finish it off.
Pushups were slow and deep, and I felt awesome. Pull-ups are still getting better and better... hopefully by the end of June I can do a full, real pull-up. I think the rest week will really do my some serious good. I hope to do Day 3 on Saturday, w/ some basketball and a weigh-in.
ucffool
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Posts: 524
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Location: Denver, CO ... roughly

Postby ucffool » Thu Jun 07, 2007 3:57 pm

W4,L1,D2 - 5:17
Really windy and cold (60's) outside, so that chilled my muscles over the 3 minutes of pause, made my right shoulder hurt a bit... should fade soon. Workout + wind + cold = ouchies.
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