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Vontrapp's Log

body weight exercises

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Re: Vontrapp's Log

Postby vontrapp » Sun Feb 19, 2012 2:43 pm

Week 6
L2D1 29
L2D2 untimed
L2D3 5:49

This week I moved up to Level 2 and it was a good challenging week. Also I implemented a new routine for my D2. I did a 4-rep ladder using pullups, pushups and squats. I'm following Mark Lauren's site, You Are Your Own Gym: http://www.marklauren.com/index.html and I grabbed one of his ladder workouts for my workout.

Here is a description of the workout:

Perform one rep of the given exercise, rest, perform two reps, rest, perform three reps, etc until you¹ve reached the point at which going any higher would cause you to hit muscle failure on subsequent sets. Once you¹ve reached that point, come back down without repeating the highest number. The rest interval between sets should be approximately the same amount of time it would take a training partner to perform the same number of reps. You¹ll have more rest as the numbers get higher, and less rest as the numbers get lower on the way back down to one. If you¹ve reached the bottom of your Ladder (1 rep) and the set time hasn¹t expired (10 min. per exercise), simply start another ladder. It is OK to perform the ladder workout in the low rep range- possibly even repeated singles towards the end of the workout, in order to avoid hitting failure.

I chose the 3 simplefit workouts and went no higher than 4 reps and I set my timer for 7.5 mins each workout and my results were:
60 BodyRows
66 Pushups
81 Squats

I really felt the pain afterwards but I healed and was able to complete Day 3. All in all a great week.

297lbs
vontrapp
 
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Joined: Mon Nov 07, 2011 7:37 pm

Re: Vontrapp's Log

Postby li7h » Sun Feb 19, 2012 5:42 pm

Congratulations on your great progress! Keep up the terrific work! :D
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Re: Vontrapp's Log

Postby KTG » Fri Feb 24, 2012 5:47 am

YAYOG is a great workout approach. The challenge is figuring out how to integrate with simplefit, since simplefit works all the major muscle groups on its own rotation through the week. Keep us apprised of how this is working for you. I think there are a number of us interested in what might be the best complements, beyond cardio workouts, for the simplefit routine.
KTG
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Vontrapp's Log Week 7

Postby vontrapp » Tue Feb 28, 2012 9:36 am

Thanks KTG. I really enjoyed the ladders. It fits perfectly as a Day 2 alternative.

Took last week off because of my nagging shoulder. Felt a very sharp pain and just decided to lay off the workouts for the week. Still walked and did some Airdyne intervals so all was not lost. Completed my L2D1 yesterday Monday and bested my previous week by 2 rounds!! Tomorrow is the YAYOG ladder of bodyrows, pushups, and squats. Bring it!!


Week 7

Monday February 27, 2012
L2D1 - 31 Rounds
- 93 Body Rows
- 93 Knee Pushups
- 124 Squats

Thursday March 1, 2012
L2D2 - YAYOG WORKOUTS
performed 4-step ladder at 7.3 mins each
- 70 Body Rows
- 70 Knee Pushups
- 85 Squats

Saturday March 3, 2012
L2D3 - 6 mins 16 secs

4x8 overhead presses
4x8 dips
30 sec front planks
30 sec left planks
30 sec right planks
30 sec front planks



294lbs ---Lost 5lbs the month of February.
vontrapp
 
Posts: 18
Joined: Mon Nov 07, 2011 7:37 pm

Re: Vontrapp's Log

Postby vontrapp » Mon Mar 12, 2012 6:36 am

Week 8

Wednesday March 27, 2012
L2D1 - 33 Rounds
- 99 Body Rows
- 99 Knee Pushups
- 132 Squats

Saturday March 10, 2012
L2D2 - YAYOG WORKOUTS
performed 4-step ladder at 7.3 mins each
- 70 Body Rows
- 78 Knee Pushups
- 93 Squats

Monday March 12, 2012
L2D3 - 6 mins 41 secs

4x8 overhead presses
4x8 dips
30 sec front planks
30 sec left planks
30 sec right planks
30 sec front planks

294lbs
vontrapp
 
Posts: 18
Joined: Mon Nov 07, 2011 7:37 pm

Re: Vontrapp's Log

Postby KTG » Fri Mar 16, 2012 3:29 am

It's coming along. Nice job!
KTG
Senior Member
 
Posts: 521
Joined: Tue Jun 21, 2011 10:19 pm

Re: Vontrapp's Log

Postby vontrapp » Sun Mar 18, 2012 11:33 am

Thanks KTG!!
vontrapp
 
Posts: 18
Joined: Mon Nov 07, 2011 7:37 pm

Re: Vontrapp's Log

Postby vontrapp » Sun Mar 18, 2012 11:36 am

Week 9

Wednesday March 14, 2012
L2D1 - 34 Rounds
- 102 Body Rows
- 102 Knee Pushups
- 136 Squats

Friday March 16, 2012
L2D2 - YAYOG WORKOUTS
performed 4-step ladder at 7.3 mins each
- 66 Body Rows
- 70 Knee Pushups
- 88 Squats

Sunday March 18, 2012
L2D3 - 4 mins 43 secs

4x8 overhead presses
4x8 dips
30 sec front planks
30 sec left planks
30 sec right planks
30 sec front planks

293lbs
vontrapp
 
Posts: 18
Joined: Mon Nov 07, 2011 7:37 pm

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