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PostPosted: Fri Aug 17, 2007 10:24 am
by Maleficarum
it is a light, white fish. we buy it frozen at a local warehouse store... we buy it in packs of 6 filets for like 3 bucks. it's a good deal... so we tend to have it at least once a week.

you could just as easily replace it with any other mild white fish... mahi mahi would taste great... but it is a little more pricey. There is also cod... or even orange roughy.

haha... i never realized i ate so much fish.

PostPosted: Fri Aug 17, 2007 11:32 am
by taifun
Cod it is then, or maybe pollock.

Level 2, Day 1

PostPosted: Sun Aug 19, 2007 9:10 am
by Maleficarum
After a week of resting and attempting to get back into a true low-carb diet... i started level 2 of Simplefit today.

So... after my 1/2 mile warm up run, i did the following.

* 3 body rows
* 3 push-ups
* 4 squats

22 rounds

Afterward, i walked around the soccer field to cool down and get my stomach to stop churning. Then, since body rows are my weak point, i did 2x 5 extra sets... followed by 10 seconds of dead hangs.

That works out to 66 (+10) body rows, 66 push-ups, and 88 squats. I had to take a few mini-breaks around rounds 7, 13, and 18. Not because my muscles were failing, but because i felt like i was ready to puke. I take this as a sign that i was right were i was supposed to be on this workout. I know day 1 is supposed to be a kind of metcon workout.

I finished with a 1/2 mile walk-run cool down.

PostPosted: Sun Aug 19, 2007 9:46 am
by volleyball_man
Good work!

Level 2, Day 2

PostPosted: Tue Aug 21, 2007 5:25 am
by Maleficarum
I did my regular 1/2 mile warm up run to the school... followed by Simplefit Level 2 Day 2:

5 Rounds for Time

* 9 body rows
* 8 push-ups
* 13 squats

My time: 7' 32"

This time is my total time for the workout, not including 3 minutes rest between rounds. Day 2 is a strength building day, so i performed the movements slowly, with an emphasis on correct form and balance.

Surprisingly, 9 body rows were not as hard as i expected. My first 3 sets were great, but on the last two sets i had to increase the angle to perform the last two reps of each set. But, 7 body rows is much better than what i could do three weeks ago... so i am happy.

So my totals are: 45 body rows, 40 push-ups, and 65 squats. My plan is to do another 60 push-ups and another 135 squats today. I think i can do it!

PostPosted: Tue Aug 21, 2007 5:57 am
by taifun
Well done!

Level 2, Day 3

PostPosted: Sat Aug 25, 2007 9:12 am
by Maleficarum
I started with my usual 1/2 mile warm-up run to the Mission St. School. Followed by:

Simplefit Level 2, Day 3

* 39 body rows (13 pull-ups)
* 26 push-ups
* 26 squats

7 minutes, 13 seconds

I started at a slightly more shallow incline than usual for my body rows... and i managed to do 13 before i had to take a break. This was followed by 7 more a few moments later, i think i could have done more, but i had inadvertently decreased the angle so these were harder. I then managed a set of 10, a set of 6, and a set of 3.

Push-ups were done in the following sets: 11, 9, 6. My arms were already tired from the body rows, but i am still a little disappointed at this performance.

Squats were done easily and quickly as one set.

Afterward, i went to the nearby soccer field to run sprints. I ran 5 sets of sprints; from the mid-field to the goal box and back to the mid-field. I would then walk from the mid-field to the opposite goal box and back to the mid-field. Not sure why i chose five sets, but i felt winded, so i know i was pushing myself hard, i would say an 8 on the effort scale (1-10). I plan on at least incorporating these field sprints into my simplefit workout days. I am going to the track to run 1/4 mile sprints tomorrow. I would really like to improve my 1 mile, 2 mile, and 5k times.

I finished with a slow 1/2 mile run back to the apartment.

PostPosted: Sat Aug 25, 2007 12:51 pm
by ucffool
how did you breakdown your 'breaks' between pull-up rounds?

PostPosted: Sun Aug 26, 2007 6:19 am
by Maleficarum
it wasnt a set schedule... i just took as long as i felt i needed... i would say under a minute each time. i did not keep a close eye on the timer.

Level 2, Day 1 (part deux)

PostPosted: Tue Aug 28, 2007 6:52 am
by Maleficarum
So, Simplefit level 2, day 1:

1/2 mile warm up walk/run.

Max Rounds in 20 minutes

* 3 body rows
* 3 push-ups
* 4 squats

27 rounds

1/2 mile cool down walk.

I took a small break after 14 rounds, and again at 22 rounds. 22 rounds is what i did last week with level 2, so i was happy to be able to push beyond this number. 26 rounds was my high number for level 1, so i was even happier to see that i could push myself further. I have been worried that i am not making adequate progress... but this morning is a good sign that i am. If i can manage to increase my endurance a bit further... i might be able to complete the day 1 workouts without breaks. 20 minutes of maximum effort does not seem unreasonable.

PostPosted: Tue Aug 28, 2007 11:05 am
by taifun
Nice work!

Level 2, Day 1 (part III)

PostPosted: Mon Sep 03, 2007 7:43 am
by Maleficarum
Today i did my usual 1/2 mile warm up, followed by:

Simplefit Level 2, Day 1:

Max Rounds in 20 Minutes

* 3 body rows
* 3 push-ups
* 4 squats

30 rounds!

I was rather impressed with myself. i took it slow at first... and managed 20 rounds before i needed a small break (under 30 seconds) then busted out 3 in under 2 minutes which winded me... and finally i decided to just push through to 30... and finished quite exhausted. Yay!

Totals: 90 body rows, 90 push-ups, 120 squats!

PostPosted: Mon Sep 03, 2007 9:27 am
by volleyball_man
Good job!

PostPosted: Mon Sep 03, 2007 7:56 pm
by ucffool
Fantastic progress!

Level 2, Day 2 (part... whatever)

PostPosted: Sat Sep 08, 2007 10:20 am
by Maleficarum
1/2 mile warm up run...

Level 2, Day 2
5 rounds for time

* 9 body rows
* 8 push-ups
* 13 squats

5 min, 15 seconds (w/ mandatory 3 minute breaks between rounds)

1/2 mile cool down run.

I actually set a good 10 min/mile pace with my warm up and cool down this morning. That is a nice change. Im trying to adapt my body to accept the idea of running after calisthenics.

I focused on my form... so i could have done this faster... but i wanted to make it count for something.