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redleader327's log

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Postby Blueraider_mike » Tue Jun 30, 2009 4:07 pm

redleader327 wrote: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.


You are more than ready for L2, congrats and keep it up!
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Postby redleader327 » Wed Jul 01, 2009 3:11 pm

Did Level 2 Day 1 today: As many rounds as possible in 20 mins. 1 pull-up/3 push-ups/4 squats.

I rotated my pull-up grips each round. Meaning R1 was chin-up (both palms facing). R2/3 were one palm facing me, one facing away. R4 was both facing away (pull-up proper). R5 was chin-up, etc.

22 rounds/no subs!! :shock: 8) That was exhausting.

I've noticed that chin-ups are MUCH easier than alternating grips or pull-ups, but so be it. I'll continue doing chin-up/alternating/pull-up grips throughout Level 2.
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Postby redleader327 » Fri Jul 03, 2009 7:52 pm

L2D2 today. 5 rounds for time: 3 pull-ups/8 push-ups/13 squats.

Rounds 1 & 5 were chin-ups. 2 & 3 were alternated grips (one palm facing, one away). Round 4 was pull-ups. I was able to do R1, 2, 3, & 5 without having to drop off the bar. For R4, I did one pull-up, but could not muster the next until I dropped off the bar. I did NOT have to sub otherwise. 8)

R1: 54 secs
R2: 56 secs
R3: 57 secs
R4: 1 min 5 secs
R5: 57 secs
Total time: 4 min 49 secs.

The next two weeks are going to be unpleasant. I have to do all three days in a row (ie Wed/Thu/Fri). *shakes fist at work schedule*
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Postby Norman » Mon Jul 20, 2009 12:35 pm

Hey ! How are things ?

Don't let work interfere too much or you'll lose your motivation : it happened to me in the past !

Anyway, good luck and have fun !
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Postby redleader327 » Mon Jul 20, 2009 6:24 pm

Well folks, it's been a while since I updated. Besides my ridiculous work schedule, I've had to take two weeks off due to injury/recovery. I'll go into details if asked.

Today I decided to continue where I left off, but slower & more focused on form. I also did my normal circuit at the Y with less speed & less weight, since I did have that break.

L2D3 today: 13 pull-ups/26 push-ups/26 squats. I did 4/3/3/3 for pull-ups; 4 chin-ups, 3/3 alternating grips, 3 pull-ups. I had to use the "jump & pull" sub technique after the 6th pull-up.

Push-ups were 10/5/5/3/3.

Squats were fine, but my form was what I'm not sure about. I've heard & seen so many versions of "how to do squats properly" that I'm not sure which way is right. Some say "ATG" (ass to ground) others say "not past parallel" etc. I see guys in my gym use the squat rack (machine with bar) and their squat form looks nothing like mine. Their backs seem to stay straight, yet mine seems to be at an angle.
<----confused

Total time today was 10:05.
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Postby Ruli » Mon Jul 20, 2009 7:13 pm

personally, i think the most important factor when doing squats is to keep your back as straight as possible through the ROM - whether you go ATG or not past parralel.
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Postby redleader327 » Fri Jul 24, 2009 4:10 pm

This update is for yesterday. I was busy, so I was not able to update until now.

As far as squats, I've been using google to check for proper form pics & vids. I even tested myself in front of mirrors to make sure my form was similar to what I saw in the vids. And from what I can tell, I'm doing them correctly now.

L2D1: max rounds in 20 mins. 1 pull up/3 push-ups/4 squats

I'm still doing the rotating grips for pull-ups. (both palms facing me/one palm facing me/other palm facing me/both facing away)

No subs, did 17 rounds. I did 22 last time, but I spent more time focusing on form. I don't mind the difference.
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Postby Ruli » Fri Jul 24, 2009 8:21 pm

i like your approach red: "....but I spent more time focusing on form. I don't mind the difference [in time or rounds]".

this is also how i'm going workout going forward.
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Postby redleader327 » Sun Jul 26, 2009 11:49 am

Thanks, Ruli.

This update is for yesterday's workout.

L2D2: 5 rounds for time. 3 pull-ups/8 push-ups/13 squats. Again, I'm focusing a lot on form.

R1 (chin-up grip): 1 min 17 sec
R2 (alt grip): 1 min 15 sec
R3 (other grip): 1 min 15 sec
R4 (pull-up grip): 1 min 11 sec. I had to drop off the bar between #2 & #3 pull-up
R5 (chin-up): 1 min 11 sec

Total time: 6 min 9 sec. No subs were needed.
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Postby Ruli » Sun Jul 26, 2009 6:08 pm

great stuff red - keep it up!!!
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Postby redleader327 » Wed Jul 29, 2009 6:25 pm

L2D3 13 pull/26 push/26 squats for time.

Pull-ups were 4/3/3/3, subbing with "jump & pull" for the last 3. Again, chin/alternating/alternating/pull-up grips in that order.

Push-ups were 10/5/5/6.

Squats were consistent with good form.

Total time: 5:15. :shock:
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
While inputting my progress under the log link, my browser was slow, so I hit refresh. This caused my info to be logged twice. Is there any way to delete the excess info?
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Postby Ruli » Wed Jul 29, 2009 7:01 pm

i can't see that you'r log is repeated red.
anyhow, great time for D3!!! another week or so and you'r on to lvl 3.
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Postby redleader327 » Fri Jul 31, 2009 7:43 pm

L2D1. 20 rounds. 8)
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Postby prometheus » Fri Jul 31, 2009 10:23 pm

really nice work! how long on average do you break between sets of pullups? I'm finding for myself that I need to rest quite a bit between them, which is slowing my time down too much.
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Postby redleader327 » Mon Aug 03, 2009 6:39 pm

I'm guessing you're referring to day 3s? I rest as little as possible. If I have to, I'll drop off the bar, take some deep breaths, then keep going. If I cannot muster the strength to make a full pull-up, I just use a 3:1 "jump & pull" substitute. Again, keeping rest time to a minimum.

L2D2 today.
R1: 1 min 2 secs
R2: 56 secs
R3: 1 min 3 secs
R4: 1 min
R5: 58 secs

Total time: 4 min 59 secs. 8)
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