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Posted: Thu Oct 11, 2007 2:00 pm
by NR
Thanks for the input Keith.

Rest Day
Played basketball, full court for 1 hour 30 minutes.

Day 3 Level 4
Time: 6:01

(No alternating/cheating this time so it was difficult. I also believe since my diet has been off {Haven't been home} the last two days that hurt me quite a bit as well. I'm glad however, because tomorrow I will be able to eat at home again so I should be fine.)

My plan is to stay at level 4 for one more week. I am then going to take an active recovery week where I'm going to drop down to I'm guessing level 2 maybe even level 1 {Any input for what I should do here I would be more than happy to hear}. On rest days during the recovery week I'm going to concentrate on moderate intensity rowing and running. Then it's back at it the following week at either level 4 or 5 depending on day 3 next time.

Posted: Sat Oct 13, 2007 9:07 am
by NR
Rest Day

Day 1 Level 4
Rounds 26

I rowed right before doing day 1 today. The plan was to go to the track and run, then do the workout tonight. The problem being when I arrived at the track there was a little league football game going on which connects to the track so I chose not to run the track. I wanted to run to get an idea of where my cardio fitness level is. So I had a decision to make, come back later and hope nothing is going on {Time being an issue today}; row; not benchmark where my cardio fitness is. As stated before I decided to row. Since time is sparse today, I was forced to do it right before the day 1 workout. So I rowed 500m with a 1:41 a new PR! The day 1 workout was brutal though. Nothing like self induced torture! :lol:
It was pretty tough today but I'm mad at myself because I know I wussed out on the last five minutes. I could have had at least 29 rounds.

Posted: Mon Oct 15, 2007 9:54 am
by NR
Rest Day
(Had a chance to bike on a trail at the state park. Hilly terrain:
Distance 16 miles/Time: 1 hour 18 minutes - Free Weights 10 minutes

Day 2 Level 4
Time: 9:51 (20 lb weighted vest)

(I bought a weighted vest for strength days and this was my first workout with it. The investment came about because of the usage of members notably fizzleboink and Bri3626 (Thanks for the idea.). The workout was a little more of a struggle than usual but less than I thought it was going to be.)

Posted: Tue Oct 16, 2007 4:43 am
by Bri3626
That's awesome!

Wont be long you'll be doing Murph!

Posted: Wed Oct 17, 2007 8:54 am
by NR
Yeah, a year from now maybe I will be able to do Murph. :shock:

Rest Day
Benchmark: Push-ups- 40 in a row; no rest

Day 3 Level 4
Time: 5:14

(So next week is Level 2 as my "recovery/rest" week then back at Level 4 for the week after. I will conquer Level 4! :twisted:)

Posted: Wed Oct 17, 2007 9:29 am
by kdo463
I bet after your rest week, you'll slaughter level 4. My guess for your Day 3 is 4:30 or better.

Posted: Fri Oct 19, 2007 12:23 pm
by NR
Ahh, to slaughter level 4 next week. I'm going to try!

Rest Day
Benchmark: Pull-ups- 11 dead-hang

Day 1 Level 2 (Active Recovery Week)
Rounds: 37 :roll: :lol:

(I really didn't push myself today seeing as how I'm calling this an active recovery week. So yeah, that's a marked improvement from me doing my first ever Simplefit workout 4 weeks ago on Level 2 and getting 21 rounds :shock:. Meaning my endurance and strength output has gone up in 4 weeks by 16 rounds on the day one workout. Put another way, I did:

16 pull-ups, 48 push-ups, 64 squats more, than 4 weeks ago in the same amount of time all the while exerting less mental and physical effort. Woah! 8) )

I'm also interested about how my weight hasn't moved either but my waist size is down. I'm going to have to get smaller pants or wear a belt all the time now. My 30 and 29 waist sized pants are getting loose.

So I've increased lean body mass and strength performance (power output and threshold) while losing body fat? Thought this wasn't possible.

Posted: Fri Oct 19, 2007 5:15 pm
by ucffool
It's possible... welcome to simplefit. Love it!

Posted: Sun Oct 21, 2007 9:30 am
by NR
Yeah ucffool, I'm sure not complaining about my situation. :lol:

Rest Day
Nothing to report

(I find it funny how the longer I do SimpleFit the less I hold onto my old routines.)

Day 2 Level 2
Time: 6:38 (with 20 lb weighted vest)

(I'm surprised yet again by how easy this workout felt. I know, I know, I designed this to be an easy week but still. Did the workout differently today, I alternated grips and pacing for the pull-ups and push-ups respectively.)

For those interested it looked like this:

Rounds 1 & 5 - were palms facing down (Pull-ups)
Round 2 - Left palm facing up, right palm facing down
Round 3 - Opposite of Round 2
Round 4 - Palms facing up (Chin-Ups)

Round 1,3,5 - Fast pace
Rounds 2,4 - Slow pace

I attempted all this, with as much proper form as possible.

Posted: Tue Oct 23, 2007 10:19 am
by NR
Rest Day
Biked 16 miles/Time: 1 hour 35 minutes
Rowed 500m/ Time: 1:40 New PR!

(Ugh, the bike ride was brutal for: A. Both tire pressures were about 20-40 % low. B. I think I have a touch of something. C. Different trail which was gravel not smooth asphalt. D. Gear problems. E. I was being a wuss. :shock: It sucks when people that look out of shape that are in their 70s who started way later are passing you like you are not moving :roll:. Oh well, even if I was/am under the weather I beat my 500m by a second.)

Day 3 Level 2
Time: 2:34

(Well I think I can go up a level :D. In all seriousness, I really plan to get through level 4 this week (week 6). I want level 5 for week 7!)

Posted: Tue Oct 23, 2007 7:13 pm
by ucffool
grats on your Personal Record!

Posted: Thu Oct 25, 2007 12:07 pm
by NR
Thanks, ucffool! I'm proud of the time but it is still going to have to be crushed within the next month. :twisted: Shooting for anything under 1:35.

Rest Day
Rowed 500m/ Time: 1:40
Free Weights/20 minutes

(Was intending not to do anything but had a boost of energy late in the day.)

Day 1 Level 4
Rounds: 29
Reps: 1x1x1x1 Pull-up/Chin-up 50 lbs or 22.7 kg

(Alternated grips on pull-ups and also the distances of my hand placement {narrow or wide placement}. Felt strong both endurance wise and strength wise. Push-ups and squats are getting very good form wise and it seems I exert the same amount of effort to do them properly as week or two ago when form was only decent.)

I have to add this development in my fitness life. After I caught my breath today I had a interesting thought. I decided to fool around and put my weighted vest on then hold a weight with my feet and see if I could do any reps of pull-ups. I grabbed the heaviest dumbbell I have setup right now (30 lbs) put the vest on and tried some pull-ups. 50 lbs and it shockingly felt easy. I only did one rep then rested and proceeded to do 3 more one reps maxes. I'm going to mess around some more tonight. Adding more weight to see where my max is. It's probably in the 70 lb range. I am astonished, I was just having some fun messing around, never thinking I could do a 50 lb pull-up, let alone easily. Thanks SimpleFit!

Posted: Sat Oct 27, 2007 1:56 pm
by NR
Rest Day
Ran 1.25 miles - Warm-up 400m not timed - Two 400m sprints/Time: 1:12 & 1:20 - 800m/Time: 3:58

Day 2 Level 4 (with 20 lb vest)
Time: 9:14

Footnote: The night I said I would test my weighted max rep chin-up/pull-up I was able to. 70 lbs even on 1 chin-up. 60 lbs on 1 pull-up. Tried 78 lbs on a chin-up grip, almost had it.

Posted: Sun Oct 28, 2007 3:23 pm
by ucffool
That's pretty impressive (the added weight tests)

Posted: Mon Oct 29, 2007 6:42 pm
by NR
Thanks ucffool. Knowing this is a public log makes me push harder on everything.

Rest Day - Rowed Intervals: 2x500m Warm-ups: 30 seconds max effort/30 seconds rest: 6 Intervals then later 4 Intervals: Total Distance around 3000m: Predicted 500m average splits of 1:45

Warm-up 500m Row
Day 3 Level 4 - Time: 4:45

Level-Up! 8)