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Iron Feather's log

body weight exercises

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Re: Iron Feather's log

Postby Iron Feather » Sun Apr 10, 2011 12:40 am

9 April 2011

L4D2
1:18.07
1:18.50
1:21.39
1:28.80
1:25.06

Total: 6:52.7

10 April 2011

Boxing with mates again. Focus mitts & heavy bag. We went to the gym afterwards and I did cable wood chops, overhead presses with dumbbells and lateral raises.
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Re: Iron Feather's log

Postby Iron Feather » Tue Apr 12, 2011 12:24 am

12 April 2011

L4D3
7:01.8

Rinse and repeat!

Hey, that's one full month of SF! I Like it a lot so far!
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Re: Iron Feather's log

Postby Iron Feather » Sat Apr 16, 2011 11:30 pm

17 April 2011

L4D1
27 rounds
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Re: Iron Feather's log

Postby Iron Feather » Sun Apr 17, 2011 8:58 pm

18 April 2011

L4D2

1:14.34
1:07.47
1:09.47
1:12.59
1:13.99

TOTAL: 5:58.5

Progress! The worst lap was better than the best one last time :shock:
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Re: Iron Feather's log

Postby Iron Feather » Tue Apr 19, 2011 10:02 pm

20 April 2011

L4D3
5:40.3

I'll take rest of the week off. Happy Easter everyone! :D
Iron Feather
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Re: Iron Feather's log

Postby Iron Feather » Sun Apr 24, 2011 3:24 pm

25 April 2011

L1D1: 50 rounds

How exactly is this supposed to be rest week? I'm exhausted! :shock:

Nice to see the progress, though; I managed to do 44 rounds the first time.
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Re: Iron Feather's log

Postby Iron Feather » Tue Apr 26, 2011 11:21 pm

27 April 2011

L1D2: 3:45
Iron Feather
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Re: Iron Feather's log

Postby Iron Feather » Thu Apr 28, 2011 2:05 pm

29 April 2011

L1D3: 1:57.
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Re: Iron Feather's log

Postby Iron Feather » Mon May 02, 2011 3:28 pm

3 May 2011

L4D1: 22 rounds

Oh well...
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Re: Iron Feather's log

Postby Iron Feather » Fri May 06, 2011 3:15 pm

5 May 2011
L4D2: 5:36.4


7 May 2011
L4D3: 4:31.9 !!

Image

Level 5 next!
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Re: Iron Feather's log

Postby Iron Feather » Sun May 08, 2011 3:57 pm

9 May 2011

L5D1: 18 rounds
Iron Feather
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Re: Iron Feather's log

Postby Iron Feather » Fri May 13, 2011 10:28 pm

11 May 2011

L5D2

1:32
1:31
1:27
1:41
1:56

TOTAL: 8:09


14 May 2011

L5D3

7:55

Phew!
Iron Feather
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Re: Iron Feather's log

Postby Jonathan22 » Sat May 14, 2011 12:25 pm

Great job on beating level 4
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Re: Iron Feather's log

Postby Iron Feather » Sun May 22, 2011 2:21 am

Thanks! Could hardly believe it myself!

Now where was I?

19 May 2011

L5D2
1:26
1:26
1:26
1:25
1:33
TOTAL: 7:18

21 May 2011

L5D3: 7:37
Iron Feather
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Re: Iron Feather's log

Postby Iron Feather » Mon Jun 13, 2011 1:02 am

Whoops! I forgot to update this log. Let's see...

21 May

L5D3: 7:37

22 May


Running: 5,4 km/ 45 mins

(missed a week because of family reasons)

31 May

L5D1: 19 Rounds

2 June

L5D2: 5 rounds. Messed with the timer so I don't know the times.

4 June

Running: 4,1 km/33 mins

6 June

Running: 4,1km/32 mins

8 June

L5D3: 6:32


I sensed a bit of boredom setting in with SF so I figured I'll switch to PBF for a while, doing the Lift heavy things workout twice a week and go for a run maybe once or twice a week. So I started with the evaluation test for it:

10 June
Test: One max set of:

push-ups: 40
pull-ups: 6
squats: 100+ (got bored after 100 :shock: )
dive bombers: 11
Plank: 63 seconds.

I have to say that I'm quite pleased with the results I got. Before Simplefit I could do maybe 2 pull-ups in a row and would not dream of doing 100 squats. This stuff works!

So today I did my first PBF circuit:

13 June
Incline Pushup: 50+25 (did these between two chairs, Atlas style. I think it's harder than normal incline pu.)
Chair-assisted (1 leg) pull-up: 15 +15
Squat: 50+50
Jack Knife Press: 20+20
Forearm/Knee Plank: 60+90s
Side Knee: 45+45s (each side)

According to the charts, I could move on with pull-ups, squats and shoulder presses, but I think I'll stick with these for a couple of runs, just to get to know the program.
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