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Ruli's Log

body weight exercises

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Re: Ruli's Log

Postby Ruli » Wed Jul 14, 2010 3:12 pm

L2D2

#1 - 00:47
#2 - 00:48
#3 - 00:47
#4 - 00:47
#5 - 00:48

total time - 03:57

for me, this was a VERY good session, because:

* i did all the pull-ups using neutral grip
* i shaved 30 sec's off last week's time
* this was a PR for L2D2 for me [previous best: 04:06 (22 Feb '10)]

given the above, a sub 5 on saturday with neutral grips might just be on the cards!!!
Ruli
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Posts: 546
Joined: Mon Jun 01, 2009 11:59 pm
Location: Johannesburg, South Africa

Re: Ruli's Log

Postby Ruli » Fri Jul 16, 2010 10:34 pm

L2D3

Chin-ups: 6/3/2/1/1
Push-ups: 15/11
Squats: 26

Time: 3:56

not only was a sub 5 on the cards as anticipated, i actually made it quite comfortable in the end AND all the pull-ups with neutral grip!!! having said that though, i must be honest in saying that i wasn't too happy with my form on the pull-ups. i think i was concentrating too much on the stop watch which resulted in me "rushing" through the pull-ups, sacrificing form.

i can also feel that my abs got a nice workout!

looking forward to start L3 on monday.
Ruli
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Location: Johannesburg, South Africa

Re: Ruli's Log

Postby Ruli » Mon Jul 19, 2010 4:23 am

L3D1

20 rounds (this equals my PB)

boy oh boy, that extra pull-up makes a huge difference!!!
Ruli
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Posts: 546
Joined: Mon Jun 01, 2009 11:59 pm
Location: Johannesburg, South Africa

Re: Ruli's Log

Postby Ruli » Mon Jul 26, 2010 8:25 am

L3D1

20 rounds

after last week's D1, i picked up an unwelcome bout of flu, which kept me side-lined for the rest of the week, but i'm in full swing again!
Ruli
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Posts: 546
Joined: Mon Jun 01, 2009 11:59 pm
Location: Johannesburg, South Africa

Re: Ruli's Log

Postby Ruli » Fri Jul 30, 2010 11:07 pm

Jul 28
L3D2
1:03
1:00
1:03
1:02
1:02
5:10

Jul 31
L3D3
6/3/2/1/1/1/1/1
20/10/3
33
6:15

not too disappointed with the week's results. could have done a bit better today though, if i didn't got into bed at 03:00 this morning!!!
Ruli
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Posts: 546
Joined: Mon Jun 01, 2009 11:59 pm
Location: Johannesburg, South Africa

Re: Ruli's Log

Postby Ruli » Mon Aug 02, 2010 8:46 am

L3D1
22 Rounds

wow, a PB for me on this lvl!!!
Ruli
Senior Member
 
Posts: 546
Joined: Mon Jun 01, 2009 11:59 pm
Location: Johannesburg, South Africa

Re: Ruli's Log

Postby Ruli » Wed Aug 04, 2010 8:46 am

L3D2
0:58
1:01
0:55
0:57
0:56
4:47 (viz last week's 5:10)

i can't decide whether i should get exited about D3 or not (read: i think i'm gonna crack 5 min's!)

this is my second straight week on L3. in march i was also two weeks on L3, and ended the second week's D3 with a 5:04, so i guess i shouldn't get too exited.

watch this space on saturday.
Ruli
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Posts: 546
Joined: Mon Jun 01, 2009 11:59 pm
Location: Johannesburg, South Africa

Re: Ruli's Log

Postby Ruli » Sat Aug 07, 2010 7:23 am

L3D3
5:48

deep down within myself i knew i wouldn't crack 5:00 today, but i was really disappointed with the 5:48 that i achieved, although it is 27s better than last week's 6:15.

the only consolation is that i managed 7 straight pull-up before having to take a break. previous best was 6.
Ruli
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Posts: 546
Joined: Mon Jun 01, 2009 11:59 pm
Location: Johannesburg, South Africa

Re: Ruli's Log

Postby Ruli » Mon Aug 09, 2010 11:11 am

L3D1
23 rounds

again, a disappointing WOD. i wanted to beat last week's PB by at least 3 rounds, but only manage to achieve 1 more round than my PB.

maybe i shouldn't be so hard on myself.
Ruli
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Posts: 546
Joined: Mon Jun 01, 2009 11:59 pm
Location: Johannesburg, South Africa

Re: Ruli's Log

Postby Ruli » Wed Aug 11, 2010 9:11 am

L3D2
0:54
0:55
0:52
0:50
0:52
4:23

this is a PB for me, beating last week's 4:47 by 23 sec's and the first week's 5:10 by 47 sec's - so i'm definitely moving in the right direction!

this morning's time came as real surprise to me, as i was concentrating purely on form and weren't too much worried about the clock. i was really chuffed with my pull-ups - did them all from proper dead-hang and with quite ease. given the workout i had this morning, i'm surprised that i'm not sore or in pain. maybe it will hit me tomorrow?

after last week's prediction for D3, i'm not going to make any today, so as to avoid any unnecessary disappointment.
Ruli
Senior Member
 
Posts: 546
Joined: Mon Jun 01, 2009 11:59 pm
Location: Johannesburg, South Africa

Re: Ruli's Log

Postby Neilfenstein » Wed Aug 11, 2010 12:39 pm

Nice! I think your working the same way I have decided to go which is kind of "it will take as long as it takes" and I definately feel like keeping strict form has helped me engage more muscles which in the long run can only help.

Good luck for D3 anyway! Until L 4 I found the closer you get to 4 minutes on D2 the more likely it will be to complete D3 in the time.

But if I were you I'd stick to L 3 because L4 makes me wanna cry like a little girl LOL!
Neilfenstein
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Re: Ruli's Log

Postby Ruli » Fri Aug 13, 2010 9:46 pm

thanx for the comments neil!

L3D3
pull-ups: 7/2/2/1/1/1/1/1
push-ups: 20/7/6
squats: 33
4:56

this was possible due to three factors:
- i was determined to improve on last week's time (and getting in below 5 min's)
- i've cut the rest time between sets
- and lastly (something which i'm not very proud of), compromising on form

next week is a rest week for me, so i'll be dropping to lvl 1. after that, i'll give lvl 3 another go, just to sooth my soul on form - then it will be on to lvl 4 - ouch!!!
Ruli
Senior Member
 
Posts: 546
Joined: Mon Jun 01, 2009 11:59 pm
Location: Johannesburg, South Africa

Re: Ruli's Log

Postby Ruli » Mon Aug 16, 2010 9:09 am

L1D1
32 rounds (equals my PR)

my first rest week since starting SF that i could actually drop a lvl or two, and not taking the week completely off. i did a real mixed bag of pull-ups, changing from chin-ups, to neutral, to alternating grip and i even did a couple of real pull-ups as well! i was a bit hesitant because of my elbow, but it held out quite fine in the end. i will definitely be doing more real pull-ups going forward.
Ruli
Senior Member
 
Posts: 546
Joined: Mon Jun 01, 2009 11:59 pm
Location: Johannesburg, South Africa

Re: Ruli's Log

Postby Ruli » Wed Aug 18, 2010 8:59 am

L1D2
Untimed

as this is a rest week, the was really no incentive for me to time today. i was very impressed with the form i showed, especially on the pull-ups. what i also found during the day was that i could actually feel that my abs had a nice work out this morning. seems as if you do the exercises real slow and "deliberate", you abs get a good work out!
Ruli
Senior Member
 
Posts: 546
Joined: Mon Jun 01, 2009 11:59 pm
Location: Johannesburg, South Africa

Re: Ruli's Log

Postby Neilfenstein » Wed Aug 18, 2010 2:21 pm

I totally agree with you observation about the ab workout, have been able to feel it the next day after workouts. I think I have been focusing on clenching my stomachs to improve the form on push ups but pull ups are quite hard to focus the abs but still give a good work out!

Sounds like you are doing great! Keep going!
Neilfenstein
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Posts: 163
Joined: Sat Dec 12, 2009 5:31 am
Location: Portsmouth, UK

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