DR03K's Workout Log

[DR03K]

Hello,

I've been an active gym go'er over the last 3 years or so. For the last 4 months or so I've ditched the weights and mostly been training with body weight exercises.
Initially I was following the convict conditioning progressions and then mostly recently my own routine using adaptations from Pavels "The Fighters Pullup" to increase my pullup numbers (1SM currently at 11).

My reasons for giving SimpleFit a go are purely because of the simplicity of the structured workouts.
Pullups / Pushups / Squats are just literally the best compound exercises available outside dead lifting and squats with weight.

I do have access to a gym, but I find it's extremely busy and frustrating waiting in line at the squat stations...so hard to get a decent workout done for time.
Also, you can't exactly go mental and slip into "Beast" mode! lol

But yeah, after reading Cheapo's blog and his individual achievements with SF; this has really motivated me to start this.

Anyways, lets crack on with level one day one:

Sunday 23/10/2011
L1D1: 50 sets completed (Maintaining strict form throughout every exercise)

Comments:
No doubt, this is going to be felt in the morning.

[DR03K]

Monday 24/10/2011
Warrior diet day 11.

Lunch:
30 min Swim

Comment:
Felt the soreness this morning, this is a good sign!

[DR03K]

Tuesday 25/10/2011
Warrior diet day 12

Lunch:
25 minutes, 250 calories - Rowing Machine.

Evening:
L1D2:
Round1: 25s
Round2: 23s
Round3: 22s
Round4: 21s
Round5: 21s

Comments:
Might start next week higher up, level 4 perhaps.

[DR03K]

Wednesday 26/10/2011
Warrior diet day 13

Lunch:
25 minutes, 200 calories - Cycling.

[boosted]

I hear you on wanting to give simplefit a shot. I have done the gym scene, tried all the bodyweight stuff(CC, 5bx, Tried my own routines) and I keep going back to simple fit. I dont know what it is about it, but it always pulls me back into doing it.

[DR03K]

I hear you on wanting to give simplefit a shot. I have done the gym scene, tried all the bodyweight stuff(CC, 5bx, Tried my own routines) and I keep going back to simple fit. I dont know what it is about it, but it always pulls me back into doing it.

Have you had decent results from doing simple fit?
I'm not really expecting to see much mass gains, but what I am hoping for is a good degree of condition, ideally I'd like to get my body fat % below the magic 10% level.

On another note, would you recommend skipping a couple levels based upon my L1D1 / L1D2 results?

[DR03K]

Thursday 27/10/2011
Warrior diet day 14

Evening:

Day 3, Level 3:
16 pullups
33 pushups
33 squats

Time: 2mins 53 seconds

Comments:
Decided to take level 3 test instead of 1, finished with two minutes to spare, so will start level 4 day 1 next.

Also pulled out a personal best pullup 1 set max with 16 straight pullups without a break.

[DR03K]

Friday 28/10/2011
Warrior diet day 15

Lunch:
Cardio - 21 minutes rowing, 315 calories burned.

Comments:
Weight has been pretty static this week, where as in contrast to weeks 1 and 2 (on the Warrior Diet) created my largest drop in weight. So i'm starting to believe the initial 6-8 pounds loss was due to detox / water retention.

Anyways, weight loss isn't the number one goal here; muscle definition and a reduced body fat percentage are key.

[KTG]

That's a terrific pull-up PR.

I'm guessing you'll have no trouble getting through level 4 (and as someone who has been battling it 13 weeks now, I speak as a level 4 expert)

[DR03K]

Monday 31/10/2011
Warrior diet day 16

SimpleFit Day 1 Level 4
Max rounds in 20 min:
2 pull-ups
4 push-ups
6 squats

Sets completed maintaining form: 30
60 pullups, 120 pushups, 180 squats.

Comments:
Damn good cardio session!
Can't believe how much that got my heart pumping.

[DR03K]

Tuesday 01/11/2011
Warrior diet day 17

Lunch:
Cardio, 20 minutes on Cross Trainer. 200 Calories burned.

[DR03K]

Wednesday 02/11/2011
Warrior Diet Day 18

SimpleFit Level 4 Day 2:
5 rounds for time: 4 pull-ups 12 push-ups 20 squats

Round 1: 1 min 27s
Round 2: 1 min 13s
Round 3: 1 min 15s
Round 4: 1 min 16s
Round 5: 1 min 20s

[DR03K]

Thursday 03/11/2011
Warrior Diet Day 19

Lunch:
Cardio, 2 mile run @ 7mph

[DR03K]

Friday 04/11/2011
Warrior diet day 20

Lunch:
Cardio, 2 mile run @ 7mph

Evening:
SimpleFit Level 4 Day 3:

For time:
20 pull-ups
41 push-ups
41 squats

3 mins 35 seconds - Level completed.

Comments:
Level 4 completed, will begin level 5 on Monday.

Warrior diet appears to be going well, body fat roughly 10% at this moment, hopefully will begin to see abs soon.

[DR03K]

Been working out in the gym these past couple weeks, but here is my log from last week:

Date: 21/11/2011
MONDAY: (Cardio / SimpleFit D1L5)

Cardio:
25 minutes cycle on fat burn mode.

SimpleFit - Day 1 Level 5:
Max rounds in 20 min:
3 pull-ups
5 push-ups
squats

Results:
Rounds Completed: 21
Totals: 63 pullups / 105 pushups / 168 squats.

Date: 22/11/2011
TUESDAY: (Cardio / Rock Climbing)

Cardio:
25 minutes cycle on fat burn mode.

Rock Climbing:
2 hours.

Date: 23/11/2011
WEDNESDAY: (Cardio / SimpleFit D2L5)

Cardio:
25 minutes cycle on fat burn mode.

SimpleFit - Day 2 Level 5:
5 rounds for time:
5 pull-ups
15 push-ups
26 squats

Results
Round 1: 00:01:16
Round 2: 00:01:16
Round 3: 00:01:24
Round 4: 00:01:26
Round 5: 00:01:17

Total: 00:06:39

Date: 24/11/2011
THURSDAY: (Cardio)

Cardio:
25 minutes cycle on fat burn mode.

Date: 25/11/2011
FRIDAY: (Cardio)

SimpleFit - Day 3 Level 5:
For time:
26 pull-ups
51 push-ups
51 squats

Results:
Time: 00:06:03

Comments:
1 min too slow, need to quicken pullups up to pass level standard!