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tkbslc's training log

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tkbslc's training log

Postby tkbslc » Thu Dec 20, 2007 6:39 pm

THis was my first week. I was kind of experimenting, so I did stuff all out of order. Next week will probably be all screwy with Christmas too, so maybe I'll get normal and consistent after the new year.

I log all my Triathlon related cardio workouts on another site, so this is just my simplefit log. I also get 2-3 hours of swim/bike/run training per week.

Monday 12/17: First ever workout. Ran 1.25 miles in 10 minutes for a warmup. Then I did Level1 Day2. I timed with an analog wall clock in the gym, so time was approximately 4:30. I also didn't realize until the next day I was supposed to take breaks between rounds. I did this one continuous. I was burning/sore for a while.


Wednesday12/19: No warmup, Level 1 Day 3 workout. Didn't print the workout and did 25 pushups and squats instead of 21. Finished in 3:51. Ended up having to break up each exercise into 3 sets to finish them. Hard, but not THAT hard.

Thursday 12/20: Level 1, Day 1 - 27 rounds in 20 min. Wanted to do this Friday, but I'm off work and don't have a chinup bar at home - I use the gym we have at the office. SO I figured I'd be sore, but have a long weekend to recover. Plus, strangely, I was not sore at all today after D3 workout. This was kinda tough knowing how to time this. Was a little too conservative for mins 5-15. Probably coulda done 30 rounds if I timed better.

It's been a great week. I am digging the program and feel tougher already.
tkbslc
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Postby tkbslc » Wed Dec 26, 2007 5:44 pm

Second week on Level 1:

Monday 12/24, L1D1 - 28 rounds. I did not have access to a pullup bar, but I did have a lat pulldown station at my disposal. Set the weight at what felt like a similar effort to a pullup. Wrists were sore doing pushups today, but I did OK. Think I could have done 30+, but I was a little conservative on rest between rounds.

Wednesday, 12/26 L1D2 - 3:17. This was too easy. I did it without rest between rounds last week and did OK. With the rest it was hardly a workout. Squats did burn a little on the last round. Maybe it is time to bump up a level.
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Postby tkbslc » Thu Dec 27, 2007 8:33 pm

Did Level 1 Day 3 today in 2:41. I was a bit sore since I just did the D2 workout 24 hours ago. Plus I decided it would be a good idea to go all out on the treadmill for ten minutes beforehand for a warm up. Definitely time to move up a level.
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First day at level 2

Postby tkbslc » Mon Dec 31, 2007 2:08 pm

Did my first Level 2 workout today. L2D1 I went for 23 rounds. Pullups are getting easy since L2 didn't increase the number per round. Pushups ended up being my limiter today. Last 3 rounds were near failure on the last pushup. Squats were beginning to hurt at the end too, but not as bad as the pushups. I was having some wrist pain on the pushups last week. I get occasional inflammation in my wrist from using a mouse all day. Today I used some dumbells as push up stands and they seem to work pretty well. I think I might pick up a pair of real pushup stands to do the workouts.
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Postby ucffool » Tue Jan 01, 2008 4:37 pm

You can also vary your placement of your hands... I tweaked my wrists sometimes when I had my hands placed too far inward and twisted my wrists. Just a thought. Welcome by the way!
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Postby Admin » Tue Jan 01, 2008 9:00 pm

I really like doing my push-ups on my fists or on rings.
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Postby tkbslc » Thu Jan 03, 2008 7:50 am

L2D2: 4:24.

This one started to hurt at the end. The last pullup of the last set was really hard. Pushups, it was hard to get the last rep in on all 5 sets. I'm ready to rock L2D3 on Friday. Even though I got over 20 reps on D1 and sub 5 on D2, I think I am going to spend one more week at Level 2.
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Postby splint » Thu Jan 03, 2008 8:24 am

Good job. Level-up whenever you feel it's time.
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Postby tkbslc » Fri Jan 04, 2008 1:28 pm

L2D3 today, right after a 3 mile run. Maybe not the best idea, cause I was a bit tired doing the workout. Finished in 4:40, but I thought I wasn't going to get the last 3 pullups in. I had to really fight it. Pushups and squats weren't too bad.

Sets:
Pullups: 5-3-2-1-1-1
Pushups: 10-10-6
Squats: 13-7-6

Does anyone actually do these all in one set on D3?
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Postby splint » Fri Jan 04, 2008 1:36 pm

tkbslc wrote:Does anyone actually do these all in one set on D3?


I could probably do L2 in one set, NOW, but no, not then I didn't. 15 is about where I am in doing consecutive pull-ups but I could definitely hit the push-ups and squats in one set today. I'll be starting Level 6 (again) next week. I'm completing L6D3 in sub5 within the next 3 weeks damnit. :twisted:
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Postby tkbslc » Tue Jan 08, 2008 7:17 am

Second week on L2

L2D1 - 25 rounds after a 3.25 mile run - and I am SORE today. I realized my stance has been too narrow on the squat, so with proper form, my inner thighs are hurting. I also actually failed on the last pushup set and fell on my face. I had 20 seconds left in my 20 mins and wanted to hurry and crank out another round. Guess I didn't have it in me.

Kinda cool to think about the fact that I did 25 pullups, 75 pushups and 100 squats. No wonder I am sore ;)
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Postby splint » Tue Jan 08, 2008 8:09 am

tkbslc wrote:Kinda cool to think about the fact that I did 25 pullups, 75 pushups and 100 squats. No wonder I am sore ;)


I like to add them up as well. I did 37 rounds yesterday (faulty timer but still 37 rounds) and thought it was pretty cool to do 111 pull-ups, 222 push-ups, and 370 squats.
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Postby tkbslc » Wed Jan 09, 2008 8:46 pm

L2D2:

All straight sets:

R1 - 1:00
r2 - :49
r3 - :41
r4 - :50
r5 - 1:02

Total time - 4:22

Not much faster than last week, but my form was much better and I did the pullups dead hang except the last set I had to kip a little. I felt a lot stronger. Also tried to do some curls afterward just to see if my stregth was improving. I did a set of 5 with two 40lb dumbells. Probably could have done another set if I wanted. I'm not sure I could have done it once a month ago, so maybe this stuff is working a little :)
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Postby tkbslc » Fri Jan 11, 2008 3:08 pm

l2d3 - 3:56

Holy crap, what happened? My time was faster overall, but I could NOT pullup today. I had horrible form and had to kick to get up over the bar. I could not even do 4 in a row to start so it was: 3-3-2-2-1-1-1 for the pullups. I have a stiff back today and feel like I might be coming down with a cold, so I'll blame it on that.;) Geez, this was harder than my first workout. took 2 minutes for the pullups and 1 min each for the pushups n squats.
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Postby volleyball_man » Sat Jan 12, 2008 5:13 am

Have you taken the recommended "Active Rest" week? Really helps, especially in the beginning months.
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