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redleader327's log

body weight exercises

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Postby redleader327 » Wed Jun 10, 2009 8:17 pm

I'm still counting this as my Wednesday update, even if it's after midnight. 8)

L1D3 today.

I did do everything back-to-back as I was supposed to do. I'm going to have to break this down a bit, as things were a bit different.

10 Pull-ups 1-3: Easy, no problem.
4: Had to drop off the bar and rest, but managed.
5: Same as 4, almost had to sub.
6: Had to sub. Did 3x "jump and pull" subs to count as 1 rep.
7-10: Subbed as above.

21 Push ups
10, then rest. 6, then rest. Then the final 5 for 21 total.

21 Squats
On another forum, there was a discussion about proper/full squats. Apparently some of the forum members noticed other members of their gyms were doing partial squats, not "ATG" squats. ATG= "a$$ to grass" or "arse to ground" however you want to put it. I was sure I'm not able to to ATG due to tight leg muscles, but was told to stretch my hip flexors a lot prior to.

I made sure to be facing a mirror and did my best to maintain proper form and get as far down as possible. Apparently I'm doing ATG, or as close as I can physically get, which is good.

I did all 21, having to rest periodically & make sure my form was proper.

Total time: 8min 30 sec, which makes more sense than last week's 7min time.
redleader327
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Postby Ruli » Wed Jun 10, 2009 11:06 pm

congrats redleader - you're workout looks good. another week or so and you'll crack the 5min benchmark.
tomorrow i'll be doing my first L1D3, so check my log for results.
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Postby redleader327 » Sat Jun 13, 2009 4:44 pm

L1D1 today. I managed 17 rounds. Best of all: NO PULL-UP SUBS!

That surprised me thoroughly. :D
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Postby redleader327 » Tue Jun 16, 2009 5:50 pm

Okay, I'm posting this a day late. I did L1D2 yesterday.

Round 1: 1min 11 secs
Round 2: 1min 3 secs
Round 3: 1 min 5secs
Round 4: 1 min 1sec
Round 5: 1min 0 sec

Total time: 5min 20 sec.

And again, no pull-up subs. I *almost* had to in the last set, but managed to get the last pull-up in.
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Postby redleader327 » Thu Jun 18, 2009 6:48 am

Again, I'm posting a day late, but so it goes.

Yesterday was L1D3. I must've really pushed myself harder than normal, as my total time was 4mins 30 secs! :shock:

I was able to do 6 pull-ups (3 in a row/rest/3 more/rest) before subbing with "jump & pull".

Push-ups were separated to 15/6

Squats were done with minimal rest in between.

I think I'll continue with Level 1 until the end of the month, then start Level 2 in early July. 8)

EDIT--I saw in another log the difference between "pull-ups" and "chin-ups". I thought they were the same. :oops: I've been doing "chin-ups" all this time, but am still pleased with my results!
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Postby DonQuijote » Thu Jun 18, 2009 10:25 am

redleader327 wrote:EDIT--I saw in another log the difference between "pull-ups" and "chin-ups". I thought they were the same. :oops: I've been doing "chin-ups" all this time, but am still pleased with my results!


It was me asking the difference :(

I think I may do L1 with pullups just to see.
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Postby redleader327 » Fri Jun 19, 2009 6:54 pm

L1D1 today. I pushed myself as hard as I could, which made me feel awesome afterward.

I managed 20 rounds today!

8)

I am still doing "chin-ups" instead of "pull-ups" as a 1:1 sub, if that matters or not. I had to use the "jump & pull" sub after round 17.
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Postby Ruli » Fri Jun 19, 2009 11:51 pm

nice going red, you're making good progress!!!
i also started with chin-ups, but in week three i was strong enough to manage a couple of pull-ups.
here's a tip to get you stronger and used to the pull up; don't do pull-up, but rather use what i call alternating grips. left palm facing you, right palm facing away. for the next one, alternate the grip, i.e. left palm away, right palm facing. it realy helped me progressing from chin-ups to pull-ups. do that on D1, and you'll see the difference!
keep it up!!!
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Postby volleyball_man » Sat Jun 20, 2009 4:45 am

Try mixing the grip now and then. Put hand pronated the other supinated. This will get you to worming the pull-up grip. Also, when you jump and pull, use pull-up grip (if you don't already).
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Postby volleyball_man » Sat Jun 20, 2009 4:46 am

Just red Ruli's post - sorry for the repeat - need more coffee ;)
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Postby Ruli » Sat Jun 20, 2009 8:26 am

not just more coffee vbm - more "plain speak" as well!!! (viz pronated and supinated) hehehehehehe
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Postby redleader327 » Tue Jun 23, 2009 2:03 pm

Thanks guys. I'm on vacation this week, but a few of my friends found a nearby gym, so I was able to do L1D2.
L1D2 = 5 rounds for time. 2 pull-ups/6 push-ups/10 squats

Round 1: 45 sec
Round 2: 45 sec
Round 3: 46 sec
Round 4: 46 sec
Round 5: 46 sec
Total Time: 3min 48 sec! No subs! 8) :D

I'm still doing chin-ups instead of pull-ups, but will try doing the alternating grips starting next week or on my next day 1 (which may be this week, depending on if we go to the gym two more times)

The only thing that seemed odd is that when I started the regimen, I was 165lbs. I'm now 170. I know that muscle is more dense than fat & to trust how your clothes fit vs what the scale says.

Either way, simplefit rocks!
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Postby Ruli » Fri Jun 26, 2009 2:33 am

nice going red - huge improvement in your time!!!!
keep it up!
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Postby redleader327 » Mon Jun 29, 2009 6:29 pm

Well, I'm back from vacation. L1D3 today. I wasn't sure how well I'd do, since it had been so long, but I impressed myself.

Still doing 1:1 chinups for pull-ups. I was able to do 6 chin-ups before resorting to "jump & pull" subs.

Did 15 pushups in a row, then 6 for 21. 21 squats in a row relatively easy.

3min 16sec! :shock: 8)

I do believe this means I'm ready to upgrade to Level 2. I will attempt L2D1 on Wed. And I will try the alternating grips are recommended to try pull-ups.
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Postby Ruli » Tue Jun 30, 2009 2:03 am

nice going red!!!!
hopefully i'll join you soon on L2, depending on the recovery of my shoulder.
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