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Posted: Tue Aug 28, 2007 4:12 am
by volleyball_man
Exciting news here in Alabama - we had high temps in the mid nighties this past weekend. Get your coats!

Cool morning breeze....

Posted: Wed Aug 29, 2007 3:54 pm
by Clay Shoufler
The weather quickly took a turn for the worse and we reached a record high of a humid, sultry 97 degrees in central Illinois. Our school lacks air conditioning to boot. It's fun wearing a shirt and tie all day with sweat running down your back........

Tuesday, August 28

Simple Fit running on the road, too dark to hit the hills.

6 rounds and 10 minute light jog back home.

The road really puts a pounding on the legs and lower back. I much prefer running on grass.

Posted: Wed Aug 29, 2007 9:26 pm
by taifun
Like I said in Bri's log, careful with that asphalt....

Oh how I wish I could work out outdoors, but with 4C and heavy rain, I don't think so!

Posted: Thu Aug 30, 2007 2:49 am
by volleyball_man
Clay - can you imagine 4C!!!!???

Ah - Norway.

Well we had something like 10 or so days above 100F here. We are in a severe drought. When I said mid-nineties as a break, I really meant it! We are having highs in the upper eighties now. 4C is probably our average temp in January - also with rain, which makes it terrible. I'd rather be below freezing and dry.

I am looking forward to taking my workout outside soon. I got ready to go to Home Depot to purchase the materials for an outdoor pullup bar near the end of July and the heat hit - so I decided to wait.

I'll definitely not run on pavement, if I ever decide to run!

Posted: Thu Aug 30, 2007 6:10 pm
by Clay Shoufler
Thursday, August 30

L5 D3

I finally got my rear kicked!


Pull ups-5,5,5,3,2,2,1,1,1,1 (2 min. 40 sec) last 4 were poor quality
Push ups-5 sets of 10 (last one 11) last two rounds were uhhh........
Squats- 51 straight, nice deep burn at the end

So where do I go from here. Drop down multiple levels for next week and then back to 5, or try 5 again next week?

I thought I could do it this week. My back is still sore from the pavement running two days ago. Pavement sucks.

Posted: Thu Aug 30, 2007 7:46 pm
by Admin
Nice work!

Posted: Thu Aug 30, 2007 10:31 pm
by taifun
Clay Shoufler wrote: Pavement sucks.
:shock: :shock: :shock: :shock: :shock: :twisted:

With regards to next week, the questions you need to ask yourself:
- Are you due a rest week?
- Do you feel like you're due a rest week
- What do you want to do?

Posted: Fri Aug 31, 2007 2:38 am
by volleyball_man
Well - that was some impressive work!

I agree with taifun. What do you want to do?

If you are trying to decide whether this was too challenging, you can always stay and tweak it by adding rest, subs or whatever. The suggestion in the workout description is that if the workouts take longer than 30 minutes then you go down a level.

Definitely a choice that's up to you...

Posted: Sat Sep 01, 2007 5:38 pm
by Clay Shoufler
Saturday Sept. 1

6 Rounds of 1 minute (3up and 3 down)
2 minute walking between rounds

Gassed after last 2 rounds, not sure if that is good or bad. Next time around I am going for 7 rounds, will see how rounds 5-6 compare the next time.

Still haven't decided where I want to start tomorrow as I get back to the routine. Drop to Level 2 for a week or Level 5 again?

Posted: Mon Sep 03, 2007 8:23 am
by Clay Shoufler
Monday, Sept. 3

L5 D1 (2nd time)

21 rounds again. I did each round in 30 sec./rest 30 sec. for the first 17 rounds. Then tried to amp up to beat last weeks score of 21. On round 20 and 21 I had to do the pull ups one at a time, that prevented me from gaining any time and getting in 22.

I hit round 22 but didn't make the 3rd pull up, did the push ups and squats; not going to count it as a round.

This level is proving to be a beast for me.

Squats are no problem. Push ups are fine. The pull ups are holding me back. Not sure I want to substitute, as I am getting them all in. It just slows the process up.

I hate hitting a plateau.

Last week I rested one day and hit L5 D2, then rested two days before L5 D3.

Should I change that to something different to see if I find improvement at weeks end?

Posted: Mon Sep 03, 2007 7:55 pm
by ucffool
I use the same thing (in regards to days between specific 'days'). I think it works well.

Posted: Tue Sep 04, 2007 6:36 pm
by Clay Shoufler
Tuesday, September 4

Cutting out hill running this week to see if that gives me ample rest and recovery for D2 and D3 workouts.

I doubt I can go from 6:25 to 5:00 on D3, but I would like to get it closer to 6 min. this week and continue going down until I hit the 5 minute mark in a few weeks.

Posted: Wed Sep 05, 2007 2:20 am
by volleyball_man
Way to attack it!

Posted: Wed Sep 05, 2007 6:29 pm
by Clay Shoufler
Wednesday, Sept. 5

Decided to take 2 rest days between each workout this week.

Added today a 30 min. basketball workout. First since I started the simple fit program. I can't believe how much stronger I felt after taking 2 months off the court.

I trained strictly basketball wise without building a general fitness foundation from May-July. It didn't meet my expectations. After almost 2 months of simple fit, I am feeling solid again.

I have a tournament in 2 weekends, so I will be hitting the court daily until then, while keeping up with simple fit.

Feeling really good tonight about my progress thus far. Thanks Kevin and everybody else out there. This site is an excellent way to give anyone the cornerstone for a healthy lifestyle.

Now if I can just get my wife going. Unfortunately she cannot do pull ups, a cheerleading injury in high school left her with an elbow full of screws and metal plates. Pulling movements over a long period of time cause soreness. So I need to find another movement for her. Would rows at a low degree of difficulty be a good place to try and start to see where she might be comfortable?

Posted: Fri Sep 07, 2007 3:21 am
by Clay Shoufler
Thursday, Sept. 6

L5 D2

Each round took approx. 1:10 for total time of 5:50.

Did pull ups on bar, used wide grip. Found it more difficult than rings, maybe because I'm conditioned to the rings and not the bar.

20 minute basketball workout followed.