itsscience's log
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itsscience's log
L3D1: 28 Rounds
Hello everyone. A little background: I'm 27 years old, 6'0" tall. For most of my adult life I have been 145 pounds with spaghetti arms and a pot belly. Right now I am 154 pounds, but that's after gaining muscle and losing fat, so I am in MUCH better shape than I've ever been before. Having never exercised on any regular basis, I moved into a new apartment last year that has a pullup bar and some machines, and I fell into the habit of using them. I had no aim and just kind of made up my own program, though, and I've hit a plateau. My body is not changing anymore. I feel I need to switch over to a set regimen that is constantly challenging. Also, I'm reading how working out on Nautilus machines is inefficient and can give you a lot of bad habits that need to be undone for a real strength training program. I don't have easy access to free weights, don't have a workout partner, and right now I don't have the time it would take to work out all the inevitable form issues of a complete beginner, so bodyweight training with a pullup bar is a good fit for me. I'm starting off on level 3 and working out on Sunday, Tuesday, and Thursday.
The workout I have been doing until recently has been two days on, one day off, consisting of:
Pullups: 4 sets to failure (typical numbers are 13, 8, 7, 7)
Pec Machine : warm up with light weights, then go to failure with 120 lbs.
Rows: warm up with light weights, then do 15 at 135 lbs.
Dips: 16
Sit ups: 60 at an incline
"Bench Presses" on a Nautilus machine: warm up with light weights, then go to failure at 90 lbs.
I also run between 1 and 4 miles 5 days a week, which I know is not advisable for someone who wants to gain weight, but it keeps me feeling good.
Hello everyone. A little background: I'm 27 years old, 6'0" tall. For most of my adult life I have been 145 pounds with spaghetti arms and a pot belly. Right now I am 154 pounds, but that's after gaining muscle and losing fat, so I am in MUCH better shape than I've ever been before. Having never exercised on any regular basis, I moved into a new apartment last year that has a pullup bar and some machines, and I fell into the habit of using them. I had no aim and just kind of made up my own program, though, and I've hit a plateau. My body is not changing anymore. I feel I need to switch over to a set regimen that is constantly challenging. Also, I'm reading how working out on Nautilus machines is inefficient and can give you a lot of bad habits that need to be undone for a real strength training program. I don't have easy access to free weights, don't have a workout partner, and right now I don't have the time it would take to work out all the inevitable form issues of a complete beginner, so bodyweight training with a pullup bar is a good fit for me. I'm starting off on level 3 and working out on Sunday, Tuesday, and Thursday.
The workout I have been doing until recently has been two days on, one day off, consisting of:
Pullups: 4 sets to failure (typical numbers are 13, 8, 7, 7)
Pec Machine : warm up with light weights, then go to failure with 120 lbs.
Rows: warm up with light weights, then do 15 at 135 lbs.
Dips: 16
Sit ups: 60 at an incline
"Bench Presses" on a Nautilus machine: warm up with light weights, then go to failure at 90 lbs.
I also run between 1 and 4 miles 5 days a week, which I know is not advisable for someone who wants to gain weight, but it keeps me feeling good.
Last edited by itsscience on Thu Oct 06, 2011 3:05 am, edited 1 time in total.
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Re: itsscience's log
L3D2:
56.5
54.5
57.1
57.6
55.0
I had never done a bodysquat before starting this program, so my legs are sore.
56.5
54.5
57.1
57.6
55.0
I had never done a bodysquat before starting this program, so my legs are sore.
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Re: itsscience's log
L3D3:
I broke it down in this order:
11 pullups
33 squats
21 pushups
5 pullups
12 pushups
Overall time: 2:30
I was not expecting that kind of time. My groin is very sore but it didn't affect my range of motion on the squats. I need to resist the urge to go running over the next couple of days to get over my soreness for the next endurance workout.
I broke it down in this order:
11 pullups
33 squats
21 pushups
5 pullups
12 pushups
Overall time: 2:30
I was not expecting that kind of time. My groin is very sore but it didn't affect my range of motion on the squats. I need to resist the urge to go running over the next couple of days to get over my soreness for the next endurance workout.
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Re: itsscience's log
L4D1: 28 rounds.
I got 22 rounds done in the first 14 minutes and felt like I was going to vomit.
I think I have been holding my feet at too wide an angle when doing the squats. When I put them more parallel, the strain on my groin went away.
I got 22 rounds done in the first 14 minutes and felt like I was going to vomit.
I think I have been holding my feet at too wide an angle when doing the squats. When I put them more parallel, the strain on my groin went away.
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Re: itsscience's log
L4D2:
1:11
1:11
1:09
1:10
1:08
5:49 Total
1:11
1:11
1:09
1:10
1:08
5:49 Total
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Re: itsscience's log
L4D3:
4:14
I didn't realize last week that I am supposed to complete all the reps for one exercise before moving onto the next, but that was fixed for this week. Now on to level 5, where I have a feeling I will be for a while.
4:14
I didn't realize last week that I am supposed to complete all the reps for one exercise before moving onto the next, but that was fixed for this week. Now on to level 5, where I have a feeling I will be for a while.
Re: itsscience's log
This is very impressive progress. Great job!
I'm in the same range on L4D1 and L4D2, but still 45 seconds over on L4D3.
I'm in the same range on L4D1 and L4D2, but still 45 seconds over on L4D3.
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Re: itsscience's log
Thanks KTG! Pull-ups were my major focus even before I started the program, so I got through those on L4D3 in just a few sets.
L5D1: 22 rounds
L5D1: 22 rounds
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Re: itsscience's log
I decided to do this the night before I was scheduled to because of a lack of time tomorrow.
L5D2:
1:28
1:23
1:26
1:24
1:29
7:10 Total
I just weighed myself at 160 lbs, which is the heaviest I've ever been. I'm really liking the program so far.
L5D2:
1:28
1:23
1:26
1:24
1:29
7:10 Total
I just weighed myself at 160 lbs, which is the heaviest I've ever been. I'm really liking the program so far.
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Re: itsscience's log
L5D3, attempt 1:
7:25
7:25
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Re: itsscience's log
L5D1: 24 rounds.
Change: +2 rounds
I'll stay on level 5 for one more week before taking my first easy week.
Change: +2 rounds
I'll stay on level 5 for one more week before taking my first easy week.
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Re: itsscience's log
L5D2, attempt 2:
1:19
1:13
1:12
1:06
1:09
5:59 Total
Change: -1:11
1:19
1:13
1:12
1:06
1:09
5:59 Total
Change: -1:11
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Re: itsscience's log
L5D3, attempt 2:
6:21
Change: -1:04
6:21
Change: -1:04
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Re: itsscience's log
L2D1: 47 rounds
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Re: itsscience's log
L2D2:
43.9
46.5
47.0
46.4
49.6
3:53 Total
43.9
46.5
47.0
46.4
49.6
3:53 Total
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