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Posted: Wed Aug 08, 2007 6:18 am
I am brand new to this. 23 and already starting to see a bit of the heredity showing up in the form of an elevated blood pressure. Time to try exercise to bring this down as I already have a great diet.
Tall and lean at 6'3" 155#. I want to build a bit of muscle and strengthen my upper body. Cycling to school everyday has kept me somewhat fit, and made my lower body much stronger than my top half.
L1D1 Yesterday: 12 rounds, with 3 full pull ups the rest assisted. Took breaks in between the reps per the advice. The push ups were becoming a desperate struggle at the end.
Shoulders and arms are a bit upset today... ouch, I can feel the abs too. This is great.
So my question: The squats were easy for me, no soreness today whatsoever. I would like to keep my lower body working along with my upper, but the intensity of the lower body workout at L1 isn't giving me much. Any problem is upping this to like 4:1 squats on L1? Any other lower body exercises to throw in that can help the lower body ache a bit?
All the best,
Posted: Wed Aug 08, 2007 6:54 am
try 1 legged squats :)
Posted: Wed Aug 08, 2007 10:39 am
I second Kevin on the one-legged squats. Start practicing now, as they can be hard, especially for tall people. I still can't do them properly.
Posted: Wed Aug 08, 2007 7:58 pm
I was having an easy time with the squats too when I started, but then I started checking on my form (weight on heels, swing arms forward for balance, curve back slightly) and trying to get my butt lower. Now, My legs feel it. Double-check your form. Search the forum for 'squats' and you will probably find the links around about squat form.
Posted: Fri Aug 10, 2007 10:51 am
Just finished L1D2 after two full days of recovery from the first WO. My left shoulder was too sore yesterday to contemplate trying D2 then.
Ouch. That was hard. The first round was by the book, after that I subbed the pullups and after round 2 I did the pushups from my knees. I could no longer complete the pushups otherwise. Time: 11:25, ~18min resting Each set around 2:10.
I decided I would take a look at my form and make sure the squats were real and see how I feel tomorrow. I think the form was ok, but I wanted to make sure the weight was on the heels and that I was going low enough. No soreness tomorrow and I will start working on one leg squats... those will take some balance work.
Posted: Tue Aug 14, 2007 3:47 am
Ok, so an admission. I thought I was doing real pullups, but have discovered that since my bar is too low I was actually starting with my arms slightly bent. Ha... get to work on that now.
Anyway, went back to L1D1 yesterday in an effort to get on a good weekly schedule. I completed ten sets, subbing 3:1 body rows and a few slow let downs for the pullups. The pushups were all from the toes, yay! And I am trying to figure out one leg squats. The balance issues are interesting. I am keeping the toe of my opposite leg on the floor at this stage for balance. I am a little sore in the legs today, but not as bad as I thought I would be. I think I need to go deeper into the squats.
Some ab work too per the recommendations to do this to achieve the first pull up. My long term goal is to be able to do an l-sit by December which will require increased flexibility and core strength. Short term is to get a real dead hang pull up under my belt.
Posted: Tue Aug 14, 2007 9:51 am
Sounds like you have it figured out. Great work!
Posted: Thu Aug 16, 2007 2:18 am
L1D2, yesterday. I am noticing some improvement in my pushup abbility, and am still struggling with the pull-ups. That's ok though. My legs are a bit sore today from the D2 ten squats which I broke into 10 left 10 right one leg squats; using the opposite toe for balance. I had my times recorded most of which were in the 2:20 range, but lost them when my computer died. I completed everything in 13 minutes, with about 6 minutes of rest time, so that means about 7mins for the 5. I think L1 will be my home until I get some real pullups into the mix.
Question: how wide should the pullup grip be? I do better with a narrower grip, but recall reading somewhere that a wider grip will work the pectorals more and might be better form.
Posted: Thu Aug 16, 2007 2:23 am
Hey - good work!
Re - pullup width: There is a thread in the training section where I posted this question. I believe the final analysis is - wider works more shoulder/back muscles and narrower works more of the arm muscles.
Posted: Fri Aug 17, 2007 3:43 am
L1D3: 12:55, though that's not the whole story.
Pull-ups were all subbed, two jumping pull-ups, 21 body rows at about 30 degrees from horizatal, one slow let down.
Pushups were 2/3's honest: 6-4-4-4-3, the last seven from my knees
Squats 21 in one set. I watched a good form video on the crossfit page and worked on that form. Lower back and ab strength will be on the up now.
A good workout. I can't wait to be able to do this all honestly, though. That's is the goal. Pushups are within sight. Pullups are probably a ways off yet.
Posted: Fri Aug 17, 2007 4:21 am
Posted: Wed Aug 22, 2007 2:21 am
L1D2: 16 rounds, honest pushups!!!, various subbed pullups including 8 sets of 3 body rows, 4 wide jump let downs and 4 narrow grip jump let downs.
My wife is being very supportive in all this, asking, 'what are those little lumps there on your arms?'. She is very impressed, as am I, about the results of this already. I am feeling better overall and very happy that I can do so many real pushups when two weeks ago I was on my knees by the third round. I am glad I found this website.
Posted: Wed Aug 22, 2007 2:40 am
It's only the beginning of the beginning my friend!
PS! I suspect you mean L1D1 and not D2?
Posted: Wed Aug 22, 2007 2:58 am
Posted: Wed Aug 22, 2007 6:15 am
Way to go!