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Posted: Sat Aug 11, 2007 1:16 pm
That feeling sure seemed to pay off, ref. my post in the progress section.
So you say, well that's quite a lot longer than last time? Sure, but this round included REAL PULL-UPS.
So I actually managed to fire off four proper single pull-ups with some rest time in between. I then went to negatives and finally to body-rows with a very low angle (20-25degrees) and finished this part in 2:45 Yay!
Knuckle push-ups in sets of 11 and 10 finished at 3:57, then a single set of squats, no weights because I forgot to bring my dumbbell set.
I'm a happy bunny.
Posted: Sat Aug 11, 2007 5:58 pm
Posted: Mon Aug 13, 2007 8:50 am
Congrats on your progress. I've done knuckle push-ups before but I find them pretty hard on the wrists. Why do you do them?
Posted: Mon Aug 13, 2007 9:16 am
I actually find knuckle pushups better for the wrist than regular. They are in fact a pretty decent wrist-strengthening exercise, additionally they condition the knuckles, useful for martial arts board breaking among other things.
Oh, and my martial arts org. has a 50 knuckle push-up requirement for black belt grading :-)
Posted: Mon Aug 13, 2007 9:57 am
I agree, recently I started doing my push ups on knuckles elbows by side fists down close to waist and it is pretty intense. Seems easier on the shoulder to which I recently hosed.
hoh boy - and two willpower victories
Posted: Mon Aug 13, 2007 10:44 pm
Once again I approached D1 with dread. Most everything and everyone conspired to hinder me or put me off my workout this morning, from the wife leaving a chocolate temptation in the car, to the car being out of gas, to the cleaners trying to chase me out of the workplace gym. Willpower victory #1 was actually getting changed and getting started at all.
So, W4L1D1: Everything started well, and I kept a steady rate of two rounds (3xbody row, 2x knuckle PU, 3x squats with 5kg barbell) a minute up until 10 minutes and 20 rounds. Then the shakes started to set in. At 13 minutes I actually came close to meeting Pukie for the first time doint simplefit. Near the end I could hardly eke out a round a minute, and this is where willpower victory #2 comes in. 33 rounds in 19:51 - one more than last time. (Edit: That's actually three more than last time. Good thing I didn't know that this morning, I would've quit after 31)
I've never been so spent after a simplefit workout ever. It took several minutes to gather up the will to stretch and hit the showers. Yay!
I'm checking out the compare yourself-function on the log. Could the animal who put in 65 rounds on L1 please show yourself :-)
Posted: Tue Aug 14, 2007 7:23 am
wow... good job.
i did a few rounds of knuckle push-ups yesterday afternoon...
WOW... i never knew my forearms could hurt so much.
Posted: Tue Aug 14, 2007 7:31 am
Do you do knuckle pushups on the knuckles closest to your hands, so your hands make a fist? Or...?
Posted: Tue Aug 14, 2007 9:37 am
I use the knuckles nearest to the hand and put the weight on the index and middle finger knuckles.
Posted: Wed Aug 15, 2007 10:12 pm
Ok, so I'm done reading everyone else's logs:
5 rounds of:
6xbody rows - done with explosive movement to add something extra.
6xpushups - varied types, knuckles some wide, some close grip etc. This was actually the most challenging part of this workout.
10x squats - 5kg bell.
Edit: Hmm, forgot to post times. Each round at a leisurely 1 minute pace, with 1 minute rest in between, so 5 minutes all together.
Warmup consisted of some light dynamic stretching and a run-through of tkd patterns.
I love D2, it gives me time to work on form and execution. It's a workout without being the killer that D1 is.
Posted: Wed Aug 15, 2007 11:25 pm
Yep I have a major crush on Day2 - just love it! Its even better with some light cardio between the rounds.
Posted: Sun Aug 19, 2007 10:56 am
Ok, so I've been gallivanting around everyone else's log but mine, here's the sad story:
Yesterday was spent at a wedding (although I snuck in some pushups here and there), so todays plan was L1D3. Yeah right.... Wife's out sick, and I've been running around with the kids all day. Am totally knackered and lower back is complaining, so I'm going to chicken out and postpone till tomorrow.
Posted: Sun Aug 19, 2007 11:26 am
Might be just what your body needs. Also not sure the age of your kids but it is fun to make the workout a play thing with them ie doing push ups with them on your back squats while holding them ect.
Posted: Mon Aug 20, 2007 12:43 pm
Ah, watching the youngest (just turned 2) is a physical workout no matter what we do. The older two (14 and 17) tend to test my patience more than my fitness :)
I finally got my act together and finished off W4L1D3.
7 fairly decent kipping chin-ups + 9 negatives
12+9 regular push-ups
21 straight squats
Finishing time 6:13 of which 3:51 was spent on pull-ups. I tried pace myself to get as many chin-ups as possible before turning to negatives, but I could obviously have put in more rest.
4km bike ride warm-up, same again for cool-down. I actually found a new nice outdoor spot for simplefit workouts, as my usual schoolyard was crowded with kids playing soccer. I was cruising on my bike when I stopped at a small brook for a break, and I found a tree with a perfect pull-up branch just next to the water. Nice.
D1, how I loathe thee...
Posted: Wed Aug 22, 2007 5:17 am
Moving on, here's the latest scoop:
I've been thinking a bit about planning rest periods strategically, so I set out to do D1 in a planned manner, instead of hurrying along. I did 10 rounds straight, then rested 45 seconds, repeat until nausea.. 3x10 went by fine, finished those off in about 15 minutes, and felt fairly well. Buckled a bit towards the end, but finished in style, 37 rounds, and feeling not quite as exhausted as last time. I really felt as if I had more in the tank!
So, the vital data:
W5L1D1: 37 rounds of 3x body row, 2x regular push ups, 3x squats with 5kg plate.
This is the first time with simplefit I've actually felt my quads tire during the workout. I think the 5kg plate is just about right for now.