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Darrel's log

body weight exercises

Moderator: cheapo

Postby Darrel » Thu Jan 31, 2008 8:08 pm

I've been wanting to give the advanced workouts a try for a while now but apart from pullups I can't do the exercises yet. I want to do the dips on rings, they're close but not quite there, handstand pushups, one arm pushups and one legged squats are all no go so I'm gonna start to work on those.

So, anyways, I came up with this to hopefully help increase my strength for these workouts...

5 rounds for time
5 weighted pullups (20#)
10 decline pushups (feet on a chair, body piked)
10 squats (35# - I think I'm gonna give 50# a try next time)

2:08/2:24/2:21/2:26/2:25 - 11:44

Edit: I can't add :?
Darrel
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Postby Darrel » Sun Feb 03, 2008 8:37 pm

L5D1 - 22 rounds
Darrel
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Postby Darrel » Tue Feb 05, 2008 8:56 pm

L5D2

5 rounds
5 weighted pullups (20#)
15 pushups (feet on a chair)
26 squats (20#)

2:48/2:44/2:56/3:02/3:14 - 14:44

Pullups and pushups weren't too bad but the squats were brutal. I guess I have wimpy legs, something to work on.
Darrel
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Location: Edmonton, Alberta, Canada

Postby Darrel » Thu Feb 07, 2008 8:34 pm

L5D3 - 7:26

Not so good! I think I've hit a plateau so I'm gonna take a rest week next week, probably do L3.
Darrel
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Location: Edmonton, Alberta, Canada

Postby Darrel » Thu Feb 21, 2008 8:40 pm

I ended up taking a couple of weeks off... I had some soreness in my shoulder and my knees so I figured I'd give my joints a rest. I did manage to do some cardio and a couple of light workouts but thats about it.

L5D2

1:02/1:07/1:21/1:45/2:00 - 7:15

Not my best time by far but I didn't want to push it too hard on my first day back. I'll do L5D1 on Sunday.
Darrel
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Location: Edmonton, Alberta, Canada

Postby Darrel » Sun Feb 24, 2008 8:28 pm

L5D1 - 20 rounds

...followed up with some knees to elbows, plank, and a quick 2k on the stationary bike.
Darrel
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Posts: 219
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Location: Edmonton, Alberta, Canada

Postby Darrel » Tue Feb 26, 2008 9:39 pm

Did L5D2 but I messed up timing it.

Also did 50 situps, 1 min plank, and 2k on the stationary bike.
Darrel
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Location: Edmonton, Alberta, Canada

Postby Darrel » Thu Feb 28, 2008 7:52 pm

L5D3 - 8:59

Not so good. It seems that my 2 weeks of downtime really hurt my endurance.

Also did 5x5 db front squat (2x20#), just trying to get used to squatting with a bit of weight so i can start using my barbell when the snow is gone. Did some L-hangs and plank as well.
Darrel
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Posts: 219
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Location: Edmonton, Alberta, Canada

Postby Darrel » Mon Mar 03, 2008 8:56 pm

I decided to give The Dumbbell Bear that Splint recommended a shot. I had myself down for 10 rounds with two 25 pounders but quickly revised that to 5 rounds and I barely even made it through that... took me way more than 5 minutes too. Holy bugger that's a tough one!!

Followed it up with 5 rounds of 3 pullups / 30 sec plank and then 2k on the stationary bike.
Darrel
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Posts: 219
Joined: Tue May 22, 2007 1:42 pm
Location: Edmonton, Alberta, Canada

Postby Darrel » Thu Mar 06, 2008 7:33 pm

I'm thinking I've hit a plateau at L5 so I'm gonna drop to Level 3 and work up again, time for a rest week anyways.

L3D1 - 31 rounds

...up from 24 rounds the last time I was at L3.
Darrel
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Posts: 219
Joined: Tue May 22, 2007 1:42 pm
Location: Edmonton, Alberta, Canada

Postby Darrel » Sun Mar 09, 2008 7:29 pm

L3D2

0:47/0:45/0:46/0:46/0:47 - 3:51

Also did 3 sets of 5 one arm db clean and jerk (35#) both sides of course, some plank work, and 2k on the bike.
Darrel
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Posts: 219
Joined: Tue May 22, 2007 1:42 pm
Location: Edmonton, Alberta, Canada

Postby Darrel » Tue Mar 11, 2008 6:27 pm

L3D3 - 3:47

Also 30 db thrusters (2x20#), tabata plank, and tabata on the stationary bike.
Darrel
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Location: Edmonton, Alberta, Canada

Postby Urup » Wed Mar 12, 2008 7:12 am

Nice work!
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Postby Darrel » Thu Mar 13, 2008 6:25 pm

L4D1 - 27 rounds

not my best result but all reps were with good form, not sure I could say that the last time I was at this level.
Darrel
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Posts: 219
Joined: Tue May 22, 2007 1:42 pm
Location: Edmonton, Alberta, Canada

Postby Darrel » Sun Mar 16, 2008 6:52 pm

L4D2

0:58/0:53/0:54/0:54/0:55 - 4:34
Last edited by Darrel on Sun Mar 30, 2008 4:52 pm, edited 1 time in total.
Darrel
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Posts: 219
Joined: Tue May 22, 2007 1:42 pm
Location: Edmonton, Alberta, Canada

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