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