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Diploid's 2012 Log

body weight exercises

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Diploid's 2012 Log

Postby diploid » Mon Jan 23, 2012 12:54 am

Stats:
Male, 37, 6'1"
Current Weight 230lbs
Initial Target Weight 210lbs by 9th April 2012 - 20lbs loss required in 10 weeks

Primal Blueprint diet has resulted in 7lbs loss (the water weight) in the last two weeks, now starting simplefit.

Level1, Day 1, week1,

warmup on rower for 2k 8mins 30secs and stretching warmup
20 rounds of day1 week1
Edit: Pull-up was box assisted.

Very slow could probably have managed 25-30 rounds with a motivator doing a bit of yelling but it's a start.
Last edited by diploid on Wed Jan 25, 2012 1:33 am, edited 3 times in total.
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Re: Diploid's 2012 Log

Postby Benhamine » Mon Jan 23, 2012 5:13 am

Great start! Keep up the good work and I'll be looking forward to seeing your D2 results!

-Benhamine
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Re: Diploid's 2012 Log

Postby diploid » Wed Jan 25, 2012 1:02 am

Have had to postpone day 2 as I can barely move this morning. Anybody who has any tips or tricks for faster recovery, please let me know.
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Re: Diploid's 2012 Log

Postby Benhamine » Wed Jan 25, 2012 8:51 am

Just keep at it. The DOMS will fade within a few weeks.
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Re: Diploid's 2012 Log

Postby maddog » Wed Jan 25, 2012 9:26 am

IMO, DOMS is just a good excuse to focus on form rather than time for a day of simplefit. Don't let it hold you back too much - especially since you are trying to lose weight. That said, only you know the limits of your own body and pushing beyond them too far can sometimes lead to injury.
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Re: Diploid's 2012 Log

Postby diploid » Thu Jan 26, 2012 1:29 am

Went into day 2 today still feeling a little sore but after the warmup felt ok. Was looking at the workouts thinking 'this is bit easy' until I got to round 4 and found I was breathing heavily and struggled to make the last set of pushups.

So, W1, L1, Day 2 - 16 minutes in total.
Substituted pull-ups with 6 band-assisted pull-ups for each of the two specified in the workout plan.
I have however noticed that I only did 8 squats per round instead of 10. I'm not going to worry about it this time.
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Re: Diploid's 2012 Log

Postby KTG » Fri Jan 27, 2012 9:02 am

Nice job! For me there usually comes a point about half-way through a level when D2 starts to feel pretty straightforward. That's a good time to focus on smoothing out your form.
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Re: Diploid's 2012 Log

Postby diploid » Mon Jan 30, 2012 6:06 am

I missed day 3 due to family stuff but not to worry as last week was a bit of a warm up due to the stiffness.

Went back to L1, D1 this time substituting 3 band assisted pull-ups for the single pull-up specified.

This took my total down to 15 rounds. Trying to ensure good form as everyone is suggesting is also slowing stuff but at 230lbs and after 10 years of abusing meat pies and Guiness I'm not in good shape.
I need to be realistic.

I also need to find a way of filling the weekend evening void which turns into boredom which turns into eating rubbish and destroying the week's work.
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Re: Diploid's 2012 Log

Postby diploid » Wed Feb 01, 2012 1:34 am

Level 1 Day 2, 5 rounds for time:

6 band assisted pull-ups
6 push-ups
10 squats

The weight is hovering around 231lbs is causing me an issue but until my strength improves and I can ramp up in the intensity then I'm just going to keep plugging away.

This is a long term project for me i.e. the next three years are being devoted to a paleo diet and renewing myself so I'm not worried about weight but I am a bit obsessed by it if that makes sense.
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Re: Diploid's 2012 Log

Postby Benhamine » Wed Feb 01, 2012 6:15 am

diploid wrote:This is a long term project for me i.e. the next three years are being devoted to a paleo diet and renewing myself so I'm not worried about weight but I am a bit obsessed by it if that makes sense.


Long term goals are good but it may be good to make some shorter term goals as well (like you 20 pounds in 10 weeks) and keep focus on those, as 3 years can start to look really far away when staring down a double cheeseburger :P

-Benhamine
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Re: Diploid's 2012 Log

Postby diploid » Thu Feb 02, 2012 6:32 am

I started out with a short-term goal of weight loss as being important to me but only as a way of being able to ramp-up pull-up reps.

For the moment the diet is holding up fairly well with only the occasional slip usually as a result of lack of preparedness rather than a deliberate decision to err. The burger can look good at times.
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