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PostPosted: Fri Nov 09, 2007 10:14 am
by Admin
Nice work man!

L5D1 - Week 3

PostPosted: Mon Nov 12, 2007 12:08 pm
by splint
Great workout today for L5D1. This is my third week on L5. Day 1 has progessed 22 rounds, then 24 and today I did 29. I finished my 28th round and saw that I had 40 some seconds left and instead of calling it a day, I churned one more round out.

I saw that I finished the first 9 rounds in less than five minutes. That means I finished 27 pull-ups, 45 pushups and 72 squats in less than 5 minutes. I wonder how well that will translate into doing D3 (26, 51, 51) in less than five minutes. I guess we shall see. This is working out perfect because I'm leaving for vacation Friday night and I'm due for a rest week. I'm going to bust ass to get that sub 5 minutes on Friday.

L5D2

PostPosted: Wed Nov 14, 2007 5:36 am
by splint
L5D2: 5:22 w/10 pound dumbbell on feet for pull-ups

That's 30 seconds faster than last week and last week I didn't use any extra weight.

I've noticed that my pushups are getting faster all around.

L5D3 Week 3

PostPosted: Fri Nov 16, 2007 9:47 am
by splint
L5D3 = 4:15 :!:

I really wanted to get sub-5 on level 5 this week. I'll be on vacation all next week so that's a great place for a rest week.

Two critique points for this workout though. My pull-ups were done 10-5-5-3-3 (26 reps) but on the last set of 3, I wasn't focusing and I was looking towards the push-ups and totally geeked rep 25. I went up half-way and just got stuck. I don't think it was a failure point, more so a point which I wasn't giving it my full focus. I let go of the bar, took a breath and then did the final two reps. Also the entire last two sets of 3 were pretty sloppy overall.

The other mistake was in pushups when several reps went by before I realized I wasn't going through a full ROM, so I'll have to make sure I work on that. But otherwise, good workout. Remember:
There is no such thing as failure - only feedback; only results. -- Burn the Fat, Feed the Muscle


I also did the burpee-sandbag-lunge workout from before and made better time than I did before, 19:36, 25 reps.

Back from Vacation

PostPosted: Mon Nov 26, 2007 11:37 am
by splint
I did some beach running following the simplefit running program and the other days I improvised a workout program based on what was available. I figured what the heck, it's a rest week.

I decided to start L6 today. 22 rounds with good form.

I started a routine where a I switch to chin-ups on every 5th round, e.g. 5, 10, 15, 20.

I did chin-ups a while back and noticed that my biceps really felt it the next day so I figured D1 was a good day to incorporate some chin-ups somewhere.

PostPosted: Wed Nov 28, 2007 5:48 am
by splint
L6D2W1: 9:37 - pull-ups done with 10 pound dumbbell on feet.

L6D3W1

PostPosted: Fri Nov 30, 2007 6:03 am
by splint
L6D3W1: 8:07

I love how easy it is to compare the workouts. For example, my first L5D3 took 8:19. Today was my first L6D3, a week after a vacation rest week, and I beat that time by 12 seconds. That's encouraging although it still seems like it'll be a long road to shave 3 minutes off that time but it felt that way with L5 too.

PostPosted: Fri Nov 30, 2007 6:52 am
by Admin
Yeah measurable results are really cool!

L6D1W2

PostPosted: Mon Dec 03, 2007 12:56 pm
by splint
L6D1W2: 26 rounds

I decided to alternate my grip every round today as was talked about in the fitness training thread. I did pronated grip, mixed grip, alternated mix grip, then supinated grip. I feel a definite difference in my biceps and I notice a need for more core stability in the later rounds when using a mixed grip as my body wanted to twist a bit more. I'm not sure if I'll do it every D1 but I'll probably throw it in occasionally.

I then performed The Dumbbell Bear with one 16kg kettlebell, alternating sides every minute for 20 minutes and it was still a bitch of a workout.

Then some Turksih get-ups 5 each side with the same kettlebell and then I did the plank in a pushup position with the sandbag on my back for as long as I could hold it. Then topped it off with hanging l-sits.

A pretty thorough 60 minute workout.

L6D2W2

PostPosted: Wed Dec 05, 2007 5:47 am
by splint
L6D2W2: 7:20

Knocked 2 minute of the day two workout for level 6 the second time around.

One guy was standing next to me doing alternating sets of crunches and dumbbell curls and when I was done with the 4th set turned to me and said, "Man, that's too intense for me." I told him he should give it a try because it works.

L6D3W2

PostPosted: Fri Dec 07, 2007 5:39 am
by splint
L6D3W2: 6:46

Same sort of improvement as seen in L5, shaved 1:21 off D3 total in second week. Could be next week where I complete L6 if all goes well.

LAter I did The Dumbbell Bear with 20 pound dumbells and completed it in the 20 minutes. I can move up to 25 pouns dumbbells next time. What was cool was one of the class instructors at the gym saw me doing it and started asking questions. He said, "Wow, that looks intense." I said it was and explained how to do it. He said he was going to incorporate it into his morning class. That's two days in a row where people commented on how intense my workouts are. I must be doing something right. :D

L6D1W3

PostPosted: Mon Dec 10, 2007 3:58 pm
by splint
L6D1W3: 30 rounds

mixed grip on pullups

I then did the Dumbbell Bear with my kettlebell followed by turkish get-ups (5 each side) and some hanging L sits.

PostPosted: Mon Dec 10, 2007 7:39 pm
by Admin
Outstanding you are now in the certified bad ass category, very few pro athletes could do that many rounds at that level.

PostPosted: Tue Dec 11, 2007 6:44 am
by splint
Thanks.

I'm impressed with the cardio benefit of the program as well because yesterday I plowed through 12 rounds before I had to stop and take a few long breaths. When I first started, it was 10 seconds between rounds at least to be able to catch my breath. It doesn't seem like a lot but it basically translates to be able to do 36 pull-ups, 72 push-ups, and 120 squats without stopping to rest.

L6D2W3

PostPosted: Wed Dec 12, 2007 5:46 am
by splint
L6D2W3: 7:34, eh, not an improvement over last week's D2, about 14 seconds longer. But I did some heavy deadlifts and bench presses yesterday that made me extra-sore today so I'm not too worried about that. Plus, I didn't do any sets of chin-ups today it was all pull-ups which are generally slower for me. So I think it was good overall. Tomorrow is definitely going to be a light active recovery day, maybe a little moderate calisthenics so I can rest up for D3. It's week 3 and for the last two levels, that meant a sub-5 minute time on D3.