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Keith's Log

body weight exercises

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Postby ucffool » Tue Aug 14, 2007 6:52 pm

Two tips:
Have Tracy do this week 1:1 bodyrow:pullup, next week 2:1, and the 3rd week as 3:1 to build up to it.

Get some sticks, legos, mulch pieces... and when you complete a round, put them in a pile. This helps me not worry about my count.
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Postby kdo463 » Tue Aug 21, 2007 12:34 pm

Got busy at the end of last week and weren't able to post. So Wednesday we did: Keith L3D2 - honest pullups, regular pushups. Tracy L1D2 - subbed in body rows 3:1.
We worked together and completed Day 2 in 15:07. Subtract out the breaks and that's 3:07. Then we walked the dog for a victory lap around the block.

This weekend was extremely hectic, so Day 3 didn't happen.

WEEK 2

Yesterday we started over. Keith: L3D1 - mostly foot assisted pullups, pushups with feet raised about 12 inches. 31 sets - up 2 over last week.
Tracy decided last week was too easy even subbing in body rows, so she did L2D1. 16 sets, which is probably about right with the level change and extra time for subbing the rows.

I bought materials for a home made pullup bar that we can hang from the rafters in our garage or the swingset or whereever. I'll let you know how it works out after its all set up.

We've figured out for Day 1 to count each mini-set starting with the set number to help us keep track. For example the tenth set for Level 3 sounds like this: "10,2" "10,2,3" "10,2,3,4,5" for the 2 pullups, 3 pushups, and 5 squats. We've also discovered that its not a good idea to have our son hold the timer while we work out. He walked away with it and I had to chase him down in between two of the sets so we knew when to stop!
Last edited by kdo463 on Tue Sep 11, 2007 11:39 am, edited 1 time in total.
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Postby taifun » Tue Aug 21, 2007 12:42 pm

Nice work Tracy and Keith. Eagerly awaiting the results of your pull-up bar experiment.
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Postby kdo463 » Thu Aug 23, 2007 7:19 am

Tuesday I took Lexi, our dog, for a run. First run in several months. I thought it would be difficult, but not too bad. We ran the paved trail to the park and back, about 2.5 miles in 23:08. Comfortable jogging pace I guess. Let's call that a baseline for the log.

It was late and the trail can be quite dark, so I wore a reflective belt and we have these little reflective bands that Lexi wears just above each paw. At a distance you can only see the reflective parts. On-coming bicyclists can never figure out what's coming at them. Each time a pair of them passed us I could hear, "Oh its a dog!"

Next time I'll run to the school, which is a little farther and make it a nice round 5K.
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Postby ucffool » Thu Aug 23, 2007 7:28 am

I'd love to see a night picture of you and the dog running... My mental picture is hysterical.
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Postby kdo463 » Fri Aug 24, 2007 8:19 am

I was inspired by the tabata challenges, so I decided to replace Day 2 with tabatas for all three of the exercises. Here are the results.

Pullups (kipping) : 11, 8, 5, 2, 4, 3, 3, 2 = 38 total, score = 2
Pushups: 18, 8, 8, 7, 5, 6, 5, 5 = 62 total, score = 5
Squats: 21, 20, 16, 14, 12, 13, 13, 14 = 121 total, score = 12

Wow, that was quite the workout! My muscles were so weak at the end that I couldn't do any kind of cool down until after I laid on the floor and panted for about 3 minutes. The cool down was a light hopping jog around the room followed by stretching. That's all I could do. I didn't want to just stop suddenly and hurt myself. After the workout I was a tiny bit light-headed and my hands were tingly. Why would my hands tingle?

Now for the nerdy analysis of the results. Not surprisingly, the first set of each exercise was pretty good and then I dropped like a rock. Endurance is definitely my weakness. By the fourth or fifth set for all three exercises I bounced back slightly. What a curious pattern. I wonder if that's a normal exercising phenomenon. Kinda like a second wind or something. Any kinesiologists out there?

The new homemade pullup bar worked great. I basically have a 48" pipe with a chain through it. At each end of the chain is a quick-link (i.e. caribiner) and then a strap that is used to hang it from the rafters in my garage. Is there a way to post pictures of it here?
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Postby kdo463 » Fri Aug 24, 2007 8:29 am

By the way Tracy did not partake. She wasn't feeling well. Good thing too. I don't think she would have enjoyed it one bit. Not that I did at the time. But now that it's over I'm feel great. I feel like, WOW, look what I just accomplished. I also have some numbers to compare to later on.
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Postby volleyball_man » Fri Aug 24, 2007 8:43 am

Great numbers!
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Postby taifun » Fri Aug 24, 2007 8:47 am

That's great, Keith, did you rest long between exercises?
Last edited by taifun on Fri Aug 24, 2007 8:51 am, edited 1 time in total.
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Postby kdo463 » Fri Aug 24, 2007 8:48 am

Thanks! I also rested for about 2 minutes between exercises. Looking at the Crossfit "Tabata Something else" workout, they add situps to the list and say no to rest between exercises. Just the 10 seconds. I guess that's something to shoot for.
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Postby kdo463 » Tue Aug 28, 2007 12:13 pm

L3D3 - 3:16. Seems fast, but it was kipping pullups and I had to do the pushups in sets. I can usually do 35 in a row with no problem, but after the pullups I had to break it down to 15, 7, 5, 3, 3 or something like that. Squats were good.

I think I'll stick with Level 3 for another week and concentrate on form and fewer assisted pullups and rest breaks,etc.
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Postby kdo463 » Fri Sep 07, 2007 11:29 am

Got behind in my posting there. Another busy, busy week. School is starting and all kinds of hectic things. Only got two Simplefit workouts in, but again, more back work with a volunteer construction project. That's pretty much done now too.

WEEK 3

So, L3D1 - 29 sets. But this time, I used the new rock star pullup bar I made in my garage. It's hard to cheat now because I can't touch the ground. Almost all the pullups were honest -- the last few were semi-kipped. Normal pushups and squats. So I'd call that an improvement if only for form and style. 8)

Skipped Day 2 - substituted a billion reps of shovelling pea gravel, although I lost count after the first hour. :?

L3D3 - 3:08. Pullups were two sets of 8 this time. Again better technique. Improved by 8 seconds over last week. :D
Then I took the dog out for another night run, but it started raining really hard, so I only got about 10 minutes in.
Last edited by kdo463 on Tue Sep 11, 2007 11:40 am, edited 1 time in total.
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Postby naples378 » Fri Sep 07, 2007 1:52 pm

Workouts look good. Thanks for the spelling correction on my log. Keep up the good work.
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Postby Hosedragger » Fri Sep 07, 2007 4:41 pm

Nice work, Keith. I built my own pullup bar too, out of 1" pipe. It clamps to the door frame and we take it down when we're done. Yours sounds simpler and more honest though. I can still touch the ground with mine and have to remind myself not to push off with my feet. It's sooo tempting sometimes.
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Postby kdo463 » Fri Sep 07, 2007 10:45 pm

Thanks. I'm planning to post pictures of it here somewhere when I get that figured out.
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