DoktorInferno's Log

[DoktorInferno]

L1D1= 37 reps
I did 11 pull-ups, then subbed bodyweight rows for the rest. I was as horizontal as I could get! Really worked my grip, too!

I'm 43, 5'10", 238 lbs. I have always struggled with my weight. On the upside, I was 280 a few years ago!

[DoktorInferno]

L2D1- 33 reps. 10 real pull-ups, the rest substituted by 3 reps with a towel over the bar.

I did L1D1 last Wednesday, and did pretty well. Skipped L1D2 and L1D3 and went straight to this level.

[DoktorInferno]

L2D2- 4:44

The log does not appear to be working at present.

[Ruli]

welcome to SF dok!
if you stick to the program and eat right, you shouldn't struggle with your weight.

[DoktorInferno]

Thanks, Ruli!

L2D3- 4:07

I probably should skip Level 3, but I want to work on my "actual" pull-up numbers. So that's where I'll start next week.

Also, on L2D2 I didn't stop the clock during my rest periods, so that time was considerably shorter than what I posted.

[DoktorInferno]

Actually went ahead and skipped to L4D1.

L4D1=21 reps.

7 of real pull-ups. The rest subbed by 6x body rows. (towel over bar, body horizontal underneath)

[DoktorInferno]

L4D2=5:24
(I remembered to stop the clock during rest periods this time!)

First three rounds real pull-ups. Round four Body rows (12x). Round five "jumping" pull-ups (12x).

[DoktorInferno]

L4D3=7:12
Twelve real pull-ups. Subbed 3x bodyweight rows for three reps, the rest 3x "jumping" pull-ups. (about 3:30 of the time)
Push-ups=25+10+6 with 30-45 seconds rest between sets. ( I have a tendency to strain a neck muscle if I go much past 25 reps at a time in push-ups, so I always break it up.)
Squats=all one set
It's really the pull-ups that slow me down, but that's pretty much everyone's experience, isn't it?


So, it looks like I'll be repeating Level 4 next week!

[DoktorInferno]

L4D1=25 reps
10 real pull-ups/chin-ups. 10 jumping pull-ups (3x=1 rep) 5 bodyweight rows (3x=1 rep)

A four rep improvement from last week! And I spent all day yesterday raking pine straw into a shredder and then bagging it. That's got to be a workout instead of a "rest day!"

[DoktorInferno]

L4D2=4:25
First set chin-ups, second set neutral grip pull-ups, third set standard pull ups (last one subbed with 6x jumping pull-up,) fourth set 12x jumping pull-ups, last set 12x bodyweight rows.

One minute shorter than last week! So, about about a 20%-ish improvement on D1 and D2 in one week. I'm looking forward to D3!

[DoktorInferno]

L4D3=4:45

Wow. My heart is still pounding!

Pull-ups; 10 w/neutral grip, 5 bodyweight rows (3x=1 rep), 5 jumping pull-ups (3x=1 rep)
Push-ups; 25, 14, 2 about 10-15 seconds rest between each set
Squats; all 41 in one set

I'm pleased with my progress!

Next week I'll drop back down to level 1 for a rest week. I'll be very interested to see what effect that has on my pull-ups as I progress to level 5 the week after!

[DoktorInferno]

Rest week.
L1D1=43
Mostly real pull-ups though! Maybe 10 subbed w/jumping pull-ups (3x=1 rep)

[DoktorInferno]

Rest Week.
L1D2=2:20
All real pull-ups.
I'm doing my best to do as many real pull-ups as possible with good form. It's tough!

[DoktorInferno]

Rest week.
L1D3=1:34
8 real pull=ups, 6x jumping pull-ups.

[DoktorInferno]

L5D1=18
11 cycles with real pull-ups (neutral grip) 6 subbed with jumping pull-up (3x=1 rep) 1 bodyweight rows (3x=1 rep)

Still working on pull-up form!