Simplefit.org • View topic - cheapo's log

cheapo's log

body weight exercises

Moderator: cheapo

Week 167

Postby cheapo » Tue Jun 14, 2011 5:37 am

Week 167
    Monday, June 13, 2011
    D1L6:
      22 (-7 cf. previous PR)

      Not perfect, but the best from yet.

      Photos
very light blue
light blue
cheapo
Senior Member
 
Posts: 778
Joined: Tue Jan 08, 2008 10:47 am
Location: Dartmouth, Nova Scotia, Canada

Week 168

Postby cheapo » Mon Jun 20, 2011 5:58 am

Week 168
    Monday, June 20, 2011
    D1L6:
      23 (-6 cf. previous PR)

      Workin' out!

      Photos
    Wednesday, June 22, 2011
    D2L6:
      Untimed.

      Best form yet.
    Saturday, June 25, 2011
    D3L6:
      06:51 (±0:00 cf. previous PR)

      Pull-ups: 32 (16-5-3-2-2-2-2)
      Push-ups: 64 (32-6-8-6-6-4-2)
      Squats: 64 (40-20-4)

very light blue
light blue
cheapo
Senior Member
 
Posts: 778
Joined: Tue Jan 08, 2008 10:47 am
Location: Dartmouth, Nova Scotia, Canada

Week 169

Postby cheapo » Sat Jul 02, 2011 4:45 am

Week 169
    Monday, June 27, 2011
    Session with Personal Trainer
      For Father's Day, my wife got me three sessions with a personal trainer and my choice of five classes at a nearby fitness club.

      I wanted to meet with a trainer who could shake up my routine a bit, offer advice on my form, and on where I should set my fitness goals.

      He reviewed my form on the three exercises that make up the SimpleFit program (which I've been doing for more than three years). On pull-ups, he asked to see my kipping and dead-hang pull-ups and told me that my kip wasn't much of a kip and I should stick to dead-hang. This is OK with me, because dead-hang will make me stronger. (His opinion is that kipping is ill-advised until an athlete can manage 25 dead-hang pull-ups and can walk 20 "paces" in a handstand.")

      On squats, I was very pleased to hear that my form is pretty good. I've never been coached on it, and one reads so much about how tricky squat form can be, so it is very nice to know I haven't been doing it wrong for three years.

      Push-ups were OK, except, at the bottom of the movement, he wants me to lower my body all the way to the floor and, once my body has "landed" take my hands off the floor. Certainly harder.

      Then he taught me burpees, box-jump form, the basic kettelbell swing, and bear crawl. We finished up with an air squat tabata. Fffffffffffffffffffuuu!
    Thursday, June 30, 2011
    Session with Personal Trainer

      At this session, he taught me more of the basic kettlebell movements (one-handed swing, clean, jerk, turkish get-up). We finished with a "Fran-like" bodyweight workout: Burpees, Box Jumps, Vertical Jumps ×21, ×15, ×9: 10:15
      Ungh!
very light blue
light blue
cheapo
Senior Member
 
Posts: 778
Joined: Tue Jan 08, 2008 10:47 am
Location: Dartmouth, Nova Scotia, Canada

Re: cheapo's log

Postby Jonathan22 » Sun Jul 03, 2011 8:43 pm

What a great present!
Jonathan22
Advanced Member
 
Posts: 114
Joined: Sat Aug 09, 2008 9:02 am

Week 170

Postby cheapo » Mon Jul 11, 2011 5:37 am

Week 170
    Monday, July 4, 2011
    Session with Personal Trainer
      This session was a review of the skills we've gone over thus far.

      We finished with:
      25 Kettlebell Swings
      20' Bear Crawl
      20 Slams
      20' Bear Crawl
      20 Strikes to the Head (sit on a torso-sized MMA pad and deliver open hand strikes)
      20' Bear Crawl
      15 Box Jumps
      20' Bear Crawl
      15 Burpees
      20' Bear Crawl
      10 Push-Ups

    Wednesday, July 6, 2011
    Circuit Training

      3 cycles of 10 mostly bodyweight exercises.

    Friday, July 8, 2011
    Circuit Training

      3 cycles of 10 mostly bodyweight exercises.
very light blue
light blue
cheapo
Senior Member
 
Posts: 778
Joined: Tue Jan 08, 2008 10:47 am
Location: Dartmouth, Nova Scotia, Canada

Week 171

Postby cheapo » Mon Jul 11, 2011 5:40 am

Week 171
    Monday, July 11, 2011
    AMRAP: 3 Pull-Ups, 5 Burpees , 1 Pistol (per leg): 13 Rounds

      I made this up!

      I can barely do pistols, but I figure doing them is how to get better at them.

      Photos
cheapo
Senior Member
 
Posts: 778
Joined: Tue Jan 08, 2008 10:47 am
Location: Dartmouth, Nova Scotia, Canada

Re: cheapo's log

Postby Bri3626 » Mon Jul 11, 2011 11:44 pm

Just curious. Are you doing them butt to calf? I'm good going down and can hold it but when I get much past 90 degrees my balance sucks. Been working on it here and there but dang its hard.
Bri3626
Senior Member
 
Posts: 861
Joined: Fri May 18, 2007 11:25 am

Re: cheapo's log

Postby cheapo » Thu Jul 21, 2011 7:45 am

No, definitely not but to calf. Sometimes I don't get below 90°, but in general I do. My piked leg is not straight, etc. I am a mess, I am sure, but I figure trying to do them is the only way I'll ever do them properly.

The last exercise shown in this video of Pistol progressions (front roll into a pistol) seems like a very good one for balance, mobility and learning the motion.
http://youtu.be/qwFaGmIhf70
cheapo
Senior Member
 
Posts: 778
Joined: Tue Jan 08, 2008 10:47 am
Location: Dartmouth, Nova Scotia, Canada

Week 172

Postby cheapo » Thu Jul 21, 2011 8:02 am

Week 172
    Tuesday, July 19, 2011
    AMRAP: 13 Rounds of:

    Good times!

    Thursday, July 21, 2011
    Modified L7D2: 5 Rounds of:

    • 8 Pull-Ups
    • 24 Push-Ups*
    • 5 Pistols
    • 20 Squats
    Untimed.

    *The push-ups are modified: At the bottom of the movement, I lay my body on the floor and lift my hands. This ensures that the muscles used in the push-up relax completely between reps. It's the difference between getting a stuck car moving (harder) and keeping it moving (easier).


    Saturday, July 23, 2011
    Circuit Training


very light blue
light blue
cheapo
Senior Member
 
Posts: 778
Joined: Tue Jan 08, 2008 10:47 am
Location: Dartmouth, Nova Scotia, Canada

Week 173

Postby cheapo » Thu Jul 28, 2011 8:28 pm

Week 173
    Thursday, July 28, 2011
    AMRAP: 8 Rounds of:

    I am formulating my own workouts now. Thus far, I have always included pull-ups. They're the hardest exercise in the bunch and, having worked hard to get to where I am on this exercise, I'd hate to backslide.

    I think I might leave the pistols out of any AMRAPs until I can do a few with perfect form. I will practice them separately.

    The last few rounds of hollow rocks were BROOOOTAL.
cheapo
Senior Member
 
Posts: 778
Joined: Tue Jan 08, 2008 10:47 am
Location: Dartmouth, Nova Scotia, Canada

Week 174

Postby cheapo » Tue Aug 02, 2011 2:35 am

Week 174
    Tuesday, August 2, 2011
    Frelb*
    1 Set of 21 Reps + 1 Set of 15 Reps + 1 Set of 9 Reps of:

    10:06

    *Frelb is the name of this workout. I am going to name them, like CrossFit...but not so serious.
very light blue
light blue
cheapo
Senior Member
 
Posts: 778
Joined: Tue Jan 08, 2008 10:47 am
Location: Dartmouth, Nova Scotia, Canada

Re: cheapo's log

Postby Ruli » Wed Aug 03, 2011 12:21 am

Frelb - ROFL!!!
nice one cheapo
Ruli
Senior Member
 
Posts: 546
Joined: Mon Jun 01, 2009 11:59 pm
Location: Johannesburg, South Africa

Re: cheapo's log

Postby Jonathan22 » Sun Aug 14, 2011 10:36 pm

Is Frelb an inside joke I'm not getting?
Jonathan22
Advanced Member
 
Posts: 114
Joined: Sat Aug 09, 2008 9:02 am

Re: cheapo's log

Postby cheapo » Thu Aug 18, 2011 11:24 pm

Nope. Just a silly name.
cheapo
Senior Member
 
Posts: 778
Joined: Tue Jan 08, 2008 10:47 am
Location: Dartmouth, Nova Scotia, Canada

Week 175

Postby cheapo » Thu Aug 18, 2011 11:26 pm

Just ball hockey and power skating.
cheapo
Senior Member
 
Posts: 778
Joined: Tue Jan 08, 2008 10:47 am
Location: Dartmouth, Nova Scotia, Canada

PreviousNext

Return to workouts

Who is online

Users browsing this forum: Yahoo [Bot] and 10 guests

cron