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Splint's Workout Log

body weight exercises

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Splint's Workout Log

Postby splint » Wed Oct 03, 2007 9:21 am

My complete log:

Level Day Rounds/Time
Week 1
X 1 1 28
X 1 2 7:06
X 1 3 8:37
Week 2
X 1 1 36
X 1 2 4:39
X 1 3 4:33
Week 3
X 2 1 32
X 2 2 6:49
X 2 3 4:44
Level Day Rounds/Time
Week 4
X 3 1 25
X 3 2 6:53
X 3 3 6:17
Week 5
X 3 1 30
X 3 2 6:24
X 3 3 3:46
Week 6
X 4 1 28
X 4 2 8:59
X 4 3 7:12
Week 7
X 4 1 21
X 4 2 7:23
X 4 3 7:12
Level Day Rounds/Time
Week 8
X 4 1 31
X 4 2 5:10
X 4 3 4:59
Week 9
X 5 1 22
X 5 2 6:45
X 5 3 8:19
Week 10
X 5 1 24
X 5 2 5:52
X 5 3 6:58
Week 11
X 5 1 29
X 5 2 5:22
X 5 3 4:15
Level Day Rounds/Time
Week 12
X 6 1 22
X 6 2 9:37
X 6 3 8:07
Week 13
X 6 1 26
X 6 2 7:20
X 6 3 6:46
Week 14
X 6 1 30
X 6 2 7:34
X 6 3 6:47
Week 15
X 6 1 21
X 6 2 7:40
X 6 3 5:18
Week 16
X 6 1 26
X 6 2 7:28
X 6 3 11:30
Week 17 - REST WEEK
X 3 1 36
X 3 2 Skipped - just did weighted pull-ups with 10 and 15 pounds
X 3 3 2:48
Week 18
X 6 1 37 - timer error
X 6 2 7:30 (ish) forgot to hit the timer in the 3 round and messed it up.
X 6 3 7:17
Week 19
X 7 1 18
X 7 2 11:39
X 7 3 11:54
Week 20
X 7 1 20
Week 21
X 4 1 30
X 4 2 4:24
X 4 3 4:29
Week 22
X 5 1 25
X 5 2 5:38
X 5 3 5:58
Week 23
X 6 1 23 (push-ups on rings for entire 20 minutes)
X 6 2 7:00
X 6 3 5:06
Week 24
X 7 1 17 (all push-ups on rings)
X 7 2 9:48
X 7 3 9:47
Week 25
X 8 1 15 (a.k.a. "Cindy")
Last edited by splint on Fri May 16, 2008 5:01 am, edited 39 times in total.
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L3D3

Postby splint » Fri Oct 05, 2007 10:21 am

I crushed L3D3 today, 3:46. That knocked more than two and a half minutes off last week's time. I can tell where I made the time. Last week the 16 pull-ups were done, 5-3-2-2-2-1-1. This week I was able to do 8-2-3-2-2 (which is 17, I know, I counted wrong). Also I can tell the push-ups were a lot faster.
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Postby ucffool » Sun Oct 07, 2007 2:16 pm

Nice improvement! Great work
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Postby splint » Mon Oct 08, 2007 11:41 am

Thanks, I was surprised when I looked at the watch.

I went up to L4 today, D1 = 28 rounds.

I also have gotten into that habit of adding maximum number of dips in 10 minutes on this day. I set a personal record today doing 75. Like doing burpees, it seems like I should be able to do more than 7.5 dips per minute but it's not the first couple minutes that are difficult. I think I had 50 after 5 minutes but could only get sets of 2 or 3 after that. Well, I'm sure I'll be rightly sore tomorrow.

I've also been working on L hangs every workout and almost have a full L, for about 3 seconds. That's better than not even being close several weeks ago. Like these other exercises, it doesn't seem like it should be that hard but I'm getting there. Would like to be able to hold for 20 seconds.

I rode my bike to the park and back today for an additional 40 minutes of cardio. It's about 8 miles roundtrip.
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L4D2

Postby splint » Wed Oct 10, 2007 11:32 am

Felt like crap this morning. Little voice in my head was telling me to skip the workout but I deduced that it was laziness and not fatigue so I pushed through it. The last two workouts I performed were done in the afternoon due to some time off work. I think I got used to the afternoon workout and wasn't ready to get back into the morning routine for this one. Couple that with the level up to my first L4D2 and it was a tough one. Finished in 8:59.

That additional pull-up was noticeable.
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Level 4 Beaten Today

Postby splint » Fri Oct 26, 2007 4:54 am

Level:Day:Rounds/Time

Week 6
4 1 28
4 2 8:59
4 3 7:12
Week 7
4 1 21
4 2 7:23
4 3 7:12
Week 8
4 1 31
4 2 5:10
4 3 4:59

The second week of Level 4 was a bit of a down week but I bounced back stronger.
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First Day for Level 5

Postby splint » Mon Oct 29, 2007 12:19 pm

22 Rounds

Also did 50 wall throws with a 12 pound medicine ball with each arm.
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Postby Urup » Mon Oct 29, 2007 10:11 pm

Hey Splint

Good workout! You done a pretty impressive improvement the last month or so :)
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Postby splint » Wed Oct 31, 2007 10:55 am

L5D2: 6:45 (or something like that, I forgot to hit the stopwatch on the last round but each round was taking about 75 seconds)

Good workout! You done a pretty impressive improvement the last month or so

Thanks! What's really encouraging to me is that I remember doing level 1 and thinking that it would take me forever to move up to even Level 4 or 5. Level 8 seemed like a ridiculous possibility at the time. Now it seems like a long haul but something I can see myself working towards. .
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Postby splint » Fri Nov 02, 2007 1:36 pm

L5D3 - 8:19

Gonna be a few weeks on this level I can tell. I've got a vacation coming up later in the month, that'll be good for a rest week.

My first ever D3 at Level 1 took 8:31 so that's encouraging. I can't believe I did 26 pull-ups. :shock:

Also going to move my first post information here so I can keep recent news in the first post:

I figured I'd start my workout log as well.

I'm on level 3.

Today I started off with L3D2 for a time of 6:24. That's better than the previous week at L3.

I then did 5 sets of 8 reps of dips, but didn't get to 8 reps on the last 3 sets, somewhere around 5.

I then did tabata walking lunges (8 rounds), I think my score was 14.
I followed that up with tabata squats (8 rounds), score 14.

I followed that up with grape stompers or whatever their called, 25 reps for each variation.

Then for the heck of it I did tabata calf raises to see what they felt like, 8 rounds, I didn't keep score. They burn.

Then tabata L-hangs for abs although I have to bend my knees yet.
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Postby splint » Wed Nov 07, 2007 6:11 am

L5D2: 5:52

I used a 10 pound weight plate on a belt for one set of pull-ups. But it was cumbersome and I couldn't use it for push-ups or squats. I'm really going to have to get a vest I think.

I just think it's awesome I can do 5 pull-ups with additional weight.
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Postby Admin » Wed Nov 07, 2007 8:39 am

Check out the xvest I have on the products page that is what fizzle uses and it gets great reviews on xfit as well the xvest2 is a good deal.

http://www.simplefit.org/products.html
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Postby splint » Fri Nov 09, 2007 5:54 am

L5D3: 6:58

Yeah, if I finally decide to buy a vest, I''ll probably get that one.
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Postby Urup » Fri Nov 09, 2007 8:37 am

Hey Splint.

Congrats on your pullup progress. And on the progress you made during the last 3 month. That's really impressive. Great work! :D
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Postby splint » Fri Nov 09, 2007 9:08 am

Thanks.

The three most noticeable aspects since I started the Simplefit Workout to me are:

1. My back and lats have really grown.
2. I haven't done a curl or triceps exercise since July yet my arms are bigger and more defined than ever.
3. I can see my abs.
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