Simplefit.org • View topic - Rae's log

Rae's log

body weight exercises

Moderator: cheapo

Rae's log

Postby fuzi » Mon Aug 09, 2010 9:01 am

At the suggestion of visionteacher, I decided to give this a try.

I decided to start at Level 1, because I'm quite out of shape. Also, as I'm trying to get back in shape for circus endeavors, I added hanging leg lifts to the circuit. While the other exercises work core muscles as stabilizers, the most important strength moves in circus are: pulling yourself up on a bar (rope, fabric, ext) as in pull-ups and hanging on a bar and lifting your toes up to the bar (or under the bar). From past experience, the best way to guarantee that you can do this over and over when performing or practicing circus acts is to do it over and over in strength training.

Therefore, Day 1, Level 1:
1 pull-up
1 leg-lift
2 push-ups
3 squats

32 sets in 20 minutes.


I'm super impressed with myself. Pull-ups were kipped, but done without assistance (woo hoo!). I thought I'd max out around 5. I did the push-ups on parallettes to minimize existing wrist and elbow problems. Surprisingly enough, the squats were the hardest part.

Take home lesson: Invest in a water bottle. I wasted a lot of time walking to the other side of the gym to take sips from the water fountain.
fuzi
 
Posts: 4
Joined: Sat Aug 07, 2010 4:50 pm

Re: Rae's log

Postby Ruli » Mon Aug 09, 2010 10:43 am

wouldn't be a bad investment!
Ruli
Senior Member
 
Posts: 546
Joined: Mon Jun 01, 2009 11:59 pm
Location: Johannesburg, South Africa

8/13/10

Postby fuzi » Fri Aug 13, 2010 9:03 am

Had to wait until today to work out because I was that sore. Literally, could not squat until now.

Level 1, Day 2:

5 rounds for time:
2 pull-ups
2 leg-lifts
6 push-ups
10 squats

39s /37/37/35/37
Total of 185s or 3:05
fuzi
 
Posts: 4
Joined: Sat Aug 07, 2010 4:50 pm

8/16/10

Postby fuzi » Mon Aug 16, 2010 8:54 am

Level 1, Day 3:

10 pull-ups: 2 pull-up/1 pull-up/1 chin-up/6 modified pull-ups
10 leg-lifts: 3/3/2/2
21 push-ups: 7/5/4/3/2
21 squats: 21 consecutive
Time of 4:31

I thought today would be easier than it was. Given how many pull-ups I did on day 1 (32), I'm surprised I could only get 3. I did today's workout on a door mounted chin-up bar as opposed to a high bar at the gym, so I couldn't kip as much as normally. The long weekend and lack of sleep surely didn't help, but clearly I have more work to do. I'll be staying at Level 1 until I can do all my pull-ups. I'm okay with kipping them, but I am not okay with resting my feet on a stool to help.
fuzi
 
Posts: 4
Joined: Sat Aug 07, 2010 4:50 pm

8/18/10

Postby fuzi » Wed Aug 18, 2010 2:37 pm

Day 1, Level 1:
1 pull-up
1 leg-lift
2 push-ups
3 squats

42 sets in 20 minutes. Still kipping on the pull-ups.
fuzi
 
Posts: 4
Joined: Sat Aug 07, 2010 4:50 pm


Return to workouts

Who is online

Users browsing this forum: Google [Bot] and 9 guests

cron