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Posted: Tue Nov 06, 2007 7:08 am
by Avraham
Last night L1D1 26

Well, sort of.

I missed Sun, so I was determined to exercise Mon. After 5 minutes, my son, who had a croup cough, needed help. By the time I returned it was after 11pm, so I just continued with another 15 minutes.

I had a mix of pull ups with 3 chin ups (1-1), 19 Body Rows (3-1), and 4 negative pull ups with palms out (3-1), though not in that order.

Push ups and squats were fine.

I had an strange experience last night too. After the above I stretched for at least 10 minutes. I was tired, it was close to midnight, but felt good. As I was walking to put things away and clean up, I was suddenly stopped short with a loud sound and everything blacked out. I think I saw stars too, and couldn't move for a couple seconds.

Guess what happened...

I walked into the removable pull up bar that I didn't remove yet. I posted before that the bar was shoulder height. I was wrong, it is head height. Luckily I was facing down at that moment, so I hit the top of my head and not my forehead. I spent the next 15 minutes or so with an ice pack, and went to sleep with a slight headache. Today I feel fine. Stop laughing.

Posted: Tue Nov 06, 2007 9:06 am
by scumdogg
Sounds exactly like something I'd do :D

Posted: Fri Nov 09, 2007 10:27 am
by Avraham
First, thank you to Kevin for moving this post/thread to workout logs forum, where I felt it was more appropriate. So of course, this post is not about a workout log :)

I have good news and not so good news.

The not so good news is that I missed days 2&3 this week. Just have been busy and going to sleep from 12-2 am. I won't have time to exercise until Sat night (maybe) or Sun. Should I just skip it and start again on Sunday day one, or ,if I can, do at least day 3 on Sat night? or continue with day two on the weekend and continue from there?

So for the good news. I was feeling much better in terms of my walking and leg pain, so I called my doctor yesterday to ask for a lower prescription of naproxen again. He told me I am already on the lowest dose and if I want lower just take Aleve. So I am off prescription and taking OTC. I feel it is a major milestone for me. Although there are a lot of parts to my recovery (PT, naproxen, exercise, positive outlook and Dr Sarno, eating better and losing weight, etc), I feel simplefit helped speed things along a lot the past few weeks. My guess is that I will be off meds in 2-3 weeks.

Posted: Sun Nov 11, 2007 9:44 pm
by ucffool
Major props for OTC and recovery.
Also, your choice.. I have a rhythm based on the days of the week in relation to Simplefit days... but it is personal preference.

Posted: Wed Nov 14, 2007 9:07 am
by Avraham
Thank you for your reply. As it turns out, I missed a week, So I continued with L1D2 last night - 4:30.

For pull-ups I went back to negative pull ups for the alternatives. The first round I did 1 pull up and 3 neg. I realized later that all the negatives were with the palm out, so I am wondering if the first pull up was a "real one", which would be a first. I did not notice my hand position on the first round. I did one chin up on round 4, but everything else was 3-1 neg pu. My left arm feels much better also. I wound up using the grip paper I mentioned previously, as my hands started slipping after the first round. It worked great this time.

Push ups were better also. I was able to go standing to on my hands very quickly and without putting my knees down first.

Squats - as I got warmed up, I tried to go farther down.

Stretching before and after is getting better also.

I have definitely noticed a change in strength overall. I am able to stand for much longer periods with no discomfort at all.

Here is a question - what do you do between rounds on day 2 while resting? Last night I tried stretching my arms lightly part of the time.

I rediscovered a book I have on stretching, and it has helped me a lot. I was wondering what stretches others do for the arms.

Posted: Wed Nov 14, 2007 9:38 am
by splint
FYI, I've been reading more and more that one should forego the common type of stretching (stretch and hold) before physical activity. Studies show that it actually has a negative impact on performance. Your better off savings stretching for after activity.

I make sure to warm up before I do my simplefit for the day. I might ride my bike to the park where the pull-up bars or jog in place or use the elliptical machine. Then I do range-of-motion (ROM) exercise like moving the arms around in big circles, then the legs, then lifting each knee as high as I can very slowly. Then I do a couple of jumping-pull-ups on the short bar, then a few really slow squats and then a few slow push-ups.

As far as strecthing afterwards I don't have anything unusual here, whatever stretches the muscle. I also perform a 70 minute yoga session 3-4 times a week so that helps.

Posted: Mon Dec 03, 2007 1:31 pm
by Avraham
Thank you for your stretching suggestions. Unfortunately, I stopped for a while. I was busy, then got sick, and now it is hard to find the time. I can't believe it is almost 3 weeks since my last exercise. I feel it too. Well, I'll try again tonight...

Posted: Mon Dec 03, 2007 1:38 pm
by splint
Well, I understand how life can get in the way. We all have setbacks. Just make sure to get back on that horse.

20 minutes, three times a week, you can do it.

Posted: Fri Dec 07, 2007 8:54 am
by Avraham
Thank you for the encouragement. Truth is, it is usually more than 20 minutes with set up, warm up, and cool down/stretching. Except for D3. So last night, even though it was after 12 midnight, I decided to go for it anyway. Especially since it was when I used to do D3. Gaining a couple pounds and reoccurring pains was also a motivation :)

L1D3 8:25

I did a quick warm up and minimal stretching afterward, and took everything careful. Still did pretty good, considering it has been about a month since my last workout. I started with one pull up, one chin up, a few negatives 3-1, and most assisted 3-1.

I tried to set it up so that I can save some time off future workouts. I hid the chin up bar on the first floor, instead of the second floor, and put the simple fit chart and pencil and other stuff nearby also. I have kids, and they will find it. Hopefully, afterwards, I will too :)

I'll also mention, to give a context on my progress/fitness, that not too long ago it was my birthday. Let's just say I'm approaching 40.

Posted: Mon Dec 17, 2007 7:29 am
by Avraham
11 days since my last workout but last night L1 D1 21.

Less than the last D1, but felt much more in control throughout the whole workout and took my time to really work through the whole movements. Only one pull up was a chin up, everything else was assisted 3-1 pull ups with changing grips, most palms out.

My new set up worked really well, as I was able to set up and put things away in 1 or 2 minutes, instead of 10-15 like before.

I stretched afterwards and was surprised how far, for me, some of the stretches went.

So with all my breaks, I am still making good progress.

Posted: Thu Dec 20, 2007 11:45 am
by Avraham
Last night - W4 L1 D2 4:02

It was a real surprise, because I did not have time until 12 midnight, but did it anyway, and did not expect it to go so well. Not only that, but all pull ups were not assisted! The first was a pull up, and all the rest were chin ups. I had to kick a little on the last two, but was really happy with last nights workout. Due to the time, I only warmed up very briefly, and didn't even stretch afterwards. I feel good today though.

Posted: Thu Dec 20, 2007 1:02 pm
by splint
Congratulations on the progress! Imagine how far you'd be if you were a little more consistent. :P

Posted: Wed Dec 26, 2007 11:34 am
by Avraham
You are correct, and I'm trying!

Four nights ago - W4 L1D3 7:08.
I did 1 pu, 5 cu, 4 3-1 assists.

Last night W5 L1D1 23.
I did a mix of pullups: 1 pu, 4 cu, 5 assist pu, 6 assist cu, 4 neg pu, 3 neg cu. Assists and negatives 3-1. Do I need to keep saying that?
The first ten minutes were easy, then five minutes were challenging, but the last five minutes went so slowly. Mixing up the pullups helped keep me interested. I hardly stopped the whole time though.

Technical note to Kevin: I use firefox and adblock plus and I don't see any of the "iframe" objects from amazon on your products page. Maybe you can add regular links because I doubt I am the only one.

Posted: Fri Dec 28, 2007 9:12 am
by Avraham
Last night W5 L1 D2 4:01
First 2 were pullups, rest were chinups - no assists. It's funny how each rep is different. One pushups are easy, one difficult, one deeper squats, one slower squats, etc. Maybe I need to warm up better. I stretched a good 10 minutes afterward, which I really needed.

Posted: Mon Dec 31, 2007 7:15 am
by Avraham
Last night W5 L1 D3 5:10

My leg was hurting and my form wasn't the best for pu and squats. 2 pu, 3 cu, and 5 3-1 assists.