cheapo's log

body weight exercises

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cheapo
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Location: Dartmouth, Nova Scotia, Canada
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Week 167

Post by cheapo » Tue Jun 14, 2011 5:37 am

Week 167
  • Monday, June 13, 2011
    D1L6:
    • 22 (-7 cf. previous PR)

      Not perfect, but the best from yet.

      Photos
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cheapo
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Week 168

Post by cheapo » Mon Jun 20, 2011 5:58 am

Week 168
  • Monday, June 20, 2011
    D1L6:
    • 23 (-6 cf. previous PR)

      Workin' out!

      Photos
    Wednesday, June 22, 2011
    D2L6:
    • Untimed.

      Best form yet.
    Saturday, June 25, 2011
    D3L6:
    • 06:51 (±0:00 cf. previous PR)

      Pull-ups: 32 (16-5-3-2-2-2-2)
      Push-ups: 64 (32-6-8-6-6-4-2)
      Squats: 64 (40-20-4)
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cheapo
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Week 169

Post by cheapo » Sat Jul 02, 2011 4:45 am

Week 169
  • Monday, June 27, 2011
    Session with Personal Trainer
    • For Father's Day, my wife got me three sessions with a personal trainer and my choice of five classes at a nearby fitness club.

      I wanted to meet with a trainer who could shake up my routine a bit, offer advice on my form, and on where I should set my fitness goals.

      He reviewed my form on the three exercises that make up the SimpleFit program (which I've been doing for more than three years). On pull-ups, he asked to see my kipping and dead-hang pull-ups and told me that my kip wasn't much of a kip and I should stick to dead-hang. This is OK with me, because dead-hang will make me stronger. (His opinion is that kipping is ill-advised until an athlete can manage 25 dead-hang pull-ups and can walk 20 "paces" in a handstand.")

      On squats, I was very pleased to hear that my form is pretty good. I've never been coached on it, and one reads so much about how tricky squat form can be, so it is very nice to know I haven't been doing it wrong for three years.

      Push-ups were OK, except, at the bottom of the movement, he wants me to lower my body all the way to the floor and, once my body has "landed" take my hands off the floor. Certainly harder.

      Then he taught me burpees, box-jump form, the basic kettelbell swing, and bear crawl. We finished up with an air squat tabata. Fffffffffffffffffffuuu!
    Thursday, June 30, 2011
    Session with Personal Trainer
    • At this session, he taught me more of the basic kettlebell movements (one-handed swing, clean, jerk, turkish get-up). We finished with a "Fran-like" bodyweight workout: Burpees, Box Jumps, Vertical Jumps ×21, ×15, ×9: 10:15
      Ungh!
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Jonathan22
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Re: cheapo's log

Post by Jonathan22 » Sun Jul 03, 2011 8:43 pm

What a great present!

cheapo
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Week 170

Post by cheapo » Mon Jul 11, 2011 5:37 am

Week 170
  • Monday, July 4, 2011
    Session with Personal Trainer
    • This session was a review of the skills we've gone over thus far.

      We finished with:
      25 Kettlebell Swings
      20' Bear Crawl
      20 Slams
      20' Bear Crawl
      20 Strikes to the Head (sit on a torso-sized MMA pad and deliver open hand strikes)
      20' Bear Crawl
      15 Box Jumps
      20' Bear Crawl
      15 Burpees
      20' Bear Crawl
      10 Push-Ups
    Wednesday, July 6, 2011
    Circuit Training
    • 3 cycles of 10 mostly bodyweight exercises.
    Friday, July 8, 2011
    Circuit Training
    • 3 cycles of 10 mostly bodyweight exercises.
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cheapo
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Week 171

Post by cheapo » Mon Jul 11, 2011 5:40 am

Week 171
  • Monday, July 11, 2011
    AMRAP: 3 Pull-Ups, 5 Burpees , 1 Pistol (per leg): 13 Rounds
    • I made this up!

      I can barely do pistols, but I figure doing them is how to get better at them.

      Photos

Bri3626
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Re: cheapo's log

Post by Bri3626 » Mon Jul 11, 2011 11:44 pm

Just curious. Are you doing them butt to calf? I'm good going down and can hold it but when I get much past 90 degrees my balance sucks. Been working on it here and there but dang its hard.

cheapo
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Re: cheapo's log

Post by cheapo » Thu Jul 21, 2011 7:45 am

No, definitely not but to calf. Sometimes I don't get below 90°, but in general I do. My piked leg is not straight, etc. I am a mess, I am sure, but I figure trying to do them is the only way I'll ever do them properly.

The last exercise shown in this video of Pistol progressions (front roll into a pistol) seems like a very good one for balance, mobility and learning the motion.
http://youtu.be/qwFaGmIhf70

cheapo
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Week 172

Post by cheapo » Thu Jul 21, 2011 8:02 am

Week 172
  • Tuesday, July 19, 2011
    AMRAP: 13 Rounds of:
    Good times!

    Thursday, July 21, 2011
    Modified L7D2: 5 Rounds of:
    • 8 Pull-Ups
    • 24 Push-Ups*
    • 5 Pistols
    • 20 Squats
    Untimed.

    *The push-ups are modified: At the bottom of the movement, I lay my body on the floor and lift my hands. This ensures that the muscles used in the push-up relax completely between reps. It's the difference between getting a stuck car moving (harder) and keeping it moving (easier).


    Saturday, July 23, 2011
    Circuit Training
    • [/color]

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cheapo
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Week 173

Post by cheapo » Thu Jul 28, 2011 8:28 pm

Week 173
  • Thursday, July 28, 2011
    AMRAP: 8 Rounds of:
    I am formulating my own workouts now. Thus far, I have always included pull-ups. They're the hardest exercise in the bunch and, having worked hard to get to where I am on this exercise, I'd hate to backslide.

    I think I might leave the pistols out of any AMRAPs until I can do a few with perfect form. I will practice them separately.

    The last few rounds of hollow rocks were BROOOOTAL.

cheapo
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Week 174

Post by cheapo » Tue Aug 02, 2011 2:35 am

Week 174
  • Tuesday, August 2, 2011
    Frelb*
    1 Set of 21 Reps + 1 Set of 15 Reps + 1 Set of 9 Reps of: 10:06

    *Frelb is the name of this workout. I am going to name them, like CrossFit...but not so serious.
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Ruli
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Re: cheapo's log

Post by Ruli » Wed Aug 03, 2011 12:21 am

Frelb - ROFL!!!
nice one cheapo

Jonathan22
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Re: cheapo's log

Post by Jonathan22 » Sun Aug 14, 2011 10:36 pm

Is Frelb an inside joke I'm not getting?

cheapo
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Re: cheapo's log

Post by cheapo » Thu Aug 18, 2011 11:24 pm

Nope. Just a silly name.

cheapo
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Joined: Tue Jan 08, 2008 10:47 am
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Week 175

Post by cheapo » Thu Aug 18, 2011 11:26 pm

Just ball hockey and power skating.

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