bsaeagle84's log

[bsaeagle84]

Just started yesterday D1L1. Completed 36 rounds with 1 real pull up and 35 sets of 3 body rows . Very tough workout!!!

I am 44 years old, 5'9", 193 lbs. My goal is to lose 20-25 lbs and build strength.

Can I use a pull-up assist machine at my gym for Day 2 and Day 3? I would add enough assist weight to enable me to complete 3-5 pull-ups with good form.

Any thoughts?

[iamme]

Some over here do pullup alternatives and at least one other member uses a machine http://www.simplefit.org/phpbb/viewtopic.php?f=4&t=1665

It's more about making consistent progress than anything else.

[bsaeagle84]

Injured my back in late March, but worked through it. Started back feeling better, a little lighter from walking and diet. Went back to level 2 with the following results:

Level Day Rounds/Time
Week 1
X 2 1 35
Week 2
X 2 1 35
X 2 2 3:11
X 2 3 4:02
Week 3
X 2 1 39
X 2 3 3:33

I cannot do pullups for all the rounds/time. My best is 2 pullups in a row. My last day 3 included 2,1,1,1,1, 7*3 body rows, pull ups with varying grips. I was well under 5 minutes, but I don't feel like I should move up until I can do all the day 3 as a pull up with varying grips. does anyone have thoughts on this?

By the way, before I started this program, I could never perform even 1 pullup.

[bsaeagle84]

Continuing with level 2 so that i can build strength for my pull ups. slowed things down today and focused on form and doing more pullups than body rows. also turned hands outward on pushups to get my elbows closer to my body. shoulders really burning now.

d1l2 33 rounds, half with actual pullups (a lot of neutral grip)

[bsaeagle84]

d2l2 -- 4:18

48.13 -- 2, 1 pullups, 8pushups, 13 squats
65.73 -- 9 assisted pullups @ 50 lbs assist weight
41.50 -- 3 neutral grip pullups
43.54 -- 3 neutral grip pull ups
58.95 -- 9 assisted pullups @ 50 lbs assist weight

doing as much as i can with actual pullups. I will try my day 3 workout without any assisted or alternative pullups.

[bsaeagle84]

l2d3 --- 4:27!!!

Pullups -- 2, 2 neutral grip, 2 chin-ups, 1, 1, 1, 1, 1, 1, 1 (most of the singles with neutral grip)
Pushups -- 20, 6
Squats -- 26

I did it with no alternative or assisted pullups (really surprised). Pull ups took ~ 3 minutes. Pushups were tougher than usual because I turned my hands outward to force my elbows next to my sides. Squats were no problem. i might try adding weight to my squats this week.

Leveling up to L3!!