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DR03K's Training Log - (OLD1)

body weight exercises

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Re: DR03K's Workout Log

Postby DR03K » Thu Dec 01, 2011 1:40 am

Date: 28/11/2011
MONDAY: (Chest / Shoulders / Triceps)

Workout:
CC Full Push-ups: 14, 14
Dips: 7, 7,7
Chest Press: 3 x 10 (55kg)
Military Press: 3 x 10 (40kg)
Tricep Push-downs: 3 x 10 (90kg)


Comments:
Can probably add another 15kg to each but will continue with smaller weight increments using 2-1-2 tempo.

Date: 29/11/2011
TUESDAY: (Rock Climbing)

Rock Climbing:
2 hours.

Date: 30/11/2011
WEDNESDAY: (Abs / Legs / SimpleFit Day 1 Level 5)

Workout:
Hanging Knee Raise: 8, 8
Leg Press: 3 x 10 (130.5kg)
Leg Extensions: 3 x 10 (75kg)
Leg Curl: 3 x 10 (60kg)
Calf Raise: 3 x 10 (85kg)


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


Rounds: 23 (plus 2 on last week)
Totals: 69 pull-ups, 115 push-ups, 184 squats


Date: 01/12/2011
THURSDAY: (Cardio)

Cardio:
25 minutes cycle on fat burn mode.

Date: 02/12/2011
FRIDAY (Cardio / SimpleFit Day 2 Level 5)


Cardio:
5000m Row in 00:21:02.. not particularly good, shall get this down some next week!

SimpleFit Day 2 Level 5:
Round 1: 00:01:14
Round 2: 00:01:21
Round 3: 00:01:20
Round 4: 00:01:19
Round 5: 00:01:17

Total: 00:06:31
DR03K
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Level 1 (Week 1 - Return to start)

Postby DR03K » Mon Apr 15, 2013 6:12 am

After a couple years off i've now returned to complete SF to level 8 and beyond.
Started from scratch @level 1.

Stats:
Age: 32
Height: 6 foot
Weight: 185 pounds
Body Fat: 20% according to Omron scale (Probably less than this, but will use this source as preferred method).

Mon 15th April 2013: D1L1
Rounds: 44 (+-0 cf. previous, +-0 cf. PR)
Notes: Had some left in the tank, but wanted to perform reps in perfect form.
Intermittent fasting started today (16 hours fast, 8 hours eating window.. high protein / low cards).
Aim to lose some body fat and get into shape for wedding in 3 months time!

Wed 17th April 2013: D2L1
Rounds: 00:38, 00:39, 00:38, 00:39, 00:44 - Total: 02:35
Notes: Pretty easy, however I've got some serious DOMs in the quads from Monday's session.

Fri 19th April 2013: D3L1
Time: 02:26 PR (+-0 cf. previous, +-0 cf. PR) - Level 1 completed.
Cardio: Cross Trainer: 20:00 3.44km
Last edited by DR03K on Mon Dec 02, 2013 8:51 am, edited 7 times in total.
DR03K
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Re: DR03K's Workout Log

Postby brmc72 » Mon Apr 15, 2013 7:46 am

Welcome back! I'll be curious to follow your progress and see how you end up doing at the higher levels.
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Level 2 (Week 1)

Postby DR03K » Wed Apr 24, 2013 12:13 am

Wed 24th April 2013: D1L2
Rounds: 45 (+-0 cf. previous, +-0 cf. PR)
Notes: Surprisingly this workout felt solid, even with my deadarm from the injections.

Thu 25th April 2013: D2L2
Rounds: 00:42, 00:42, 00:47, 00:43, 00:46 - Total: 02:56

Thu 25th April 2013: D2L3
Time: 03:09 PR (+-0 cf. previous, +-0 cf. PR) - Level 2 completed.
Notes: Felt strong, so decided to do D2L2 and D2L3 together same day.

Sat 27th April 2013:
Cardio: 7.57 miles, 1:15:16 1124 kcal burned.

Sun 28th April 2013:
Cardio: 4 miles, untimed
Last edited by DR03K on Mon Dec 02, 2013 8:47 am, edited 1 time in total.
DR03K
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Posts: 54
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Level 3 (Week 1)

Postby DR03K » Mon Apr 29, 2013 3:52 am

Mon 29th April 2013: D1L3
Rounds: 33 (+-0 cf. previous, +-0 cf. PR)
Notes: Calves still burning slightly from the cardio over the weekend.
Maintaining good form wide grip pullups.

Wed 1st May 2013: D2L3
Rounds: 00:50, 00:51, 01:00, 00:53, 00:55 - Total: 04:29
Cardio: 10 minutes interval sprints.

Thu 2nd May 2013:
Cardio: Treadmill 20 minutes - Sprint interval training.

Fri 3rd May 2013: D3L3
Time: 04:10 PR [/b] (+-0 cf. previous, +-0 cf. PR) - Level 3 completed.
Cardio: 15 minutes interval sprints.
Notes: Think I might just perform chinups going forward, want to hit biceps as much as possible.
Last edited by DR03K on Mon Dec 02, 2013 8:42 am, edited 2 times in total.
DR03K
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Re: DR03K's Workout Log

Postby KTG » Fri May 03, 2013 5:56 am

Very nice move up. Great job!
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Re: DR03K's Workout Log

Postby brmc72 » Sat May 04, 2013 10:45 am

Great job!
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Re: DR03K's Workout Log

Postby DR03K » Wed May 08, 2013 7:07 am

brmc72 wrote:Great job!

Thank you, it's getting tougher!
DR03K
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Re: DR03K's Workout Log

Postby DR03K » Wed May 08, 2013 7:08 am

KTG wrote:Very nice move up. Great job!


Cheers, moving on up!
DR03K
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Level 4 (Week 1)

Postby DR03K » Wed May 08, 2013 7:16 am

Mon 6th May 2013:
Notes: Missed session due to laying flooring – back and knees felt ruined.

Wed 8th May 2013: D1L4
Rounds: 26 (+-0 cf. previous, +-0 cf. PR)
Notes: Mixed up grips with pullups today, so not to fatigue… although still felt knackered from the weekend.
Going to skip Day 2 and just complete Day 3 on Friday (That’s unless I feel strong tomorrow and I’ll do all 3 days back-to-back).

Fri 10th May 2013: D3L4
Time: 04:29 PR (+-0 cf. previous, +-0 cf. PR) - Level 4 completed.
Notes: Felt it today, was out of breath for ages.
Level 5 next Monday!
Last edited by DR03K on Mon Dec 02, 2013 8:38 am, edited 1 time in total.
DR03K
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Posts: 54
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Level 5 (Week 1)

Postby DR03K » Mon May 13, 2013 5:57 am

Mon 13th May 2013: D1L5
Rounds: 21 (+-0 cf. previous, +-0 cf. PR)
Notes: Yet again spent entire weekend laying wood flooring, knees / back shot to bits.
Anyways still got my Day 1 session in.
Today I alternated between pullups and chinups.

Thu 16th May 2013: D2L5
Rounds: 01:08, 01:10, 01:07, 01:14, 01:03 - Total: 05:42
Notes: Strict form on pullups, although on pushups probably need to work on bringing elbows closer to sides.
These day 2 sessions are starting to hurt now.

Fri 17th May 2013: D3L5
Time: 05:04 PR (+-0 cf. previous, +-0 cf. PR) - Level Failed!
Notes: 4 seconds off progression.
Will try not to do day2 and day3 back to back next week - and will aim to lose a couple pounds!

Sun 19th May 2013:
Cardio: 6.5km run
Last edited by DR03K on Mon Dec 02, 2013 8:35 am, edited 5 times in total.
DR03K
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Joined: Sat Oct 22, 2011 8:28 pm

Re: DR03K's Workout Log

Postby KTG » Wed May 15, 2013 6:24 am

Nice job! Smashing through level 4 is terrific, and that's a great start on L5!
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Re: DR03K's Workout Log

Postby DR03K » Wed May 15, 2013 10:48 pm

KTG wrote:Nice job! Smashing through level 4 is terrific, and that's a great start on L5!


Got a feeling I'll potentially hit a brick wall with lvl5.
Will do Day 2 today and day 3 Friday.

Not too concerned if I stall, it'll give a bench mark to beat, perhaps also an indication that some body fat needs shredding too!
DR03K
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Posts: 54
Joined: Sat Oct 22, 2011 8:28 pm

Level 5 (Week 2)

Postby DR03K » Mon May 20, 2013 12:18 am

Mon 20th May 2013: D1L5:
Rounds: 23 PR (+2 cf. previous, +2 cf. PR)
Notes: Alternating grips on pull-ups. Paced myself throughout the 20 minutes.
Cardio: 6.5km run

Tue 21st May 2013:
Cardio: 6.5km run

Wed 22nd May 2013: D2L5
Rounds: 01:12, 01:03, 01:04, 01:08, 01:07 - Total: 05:34

Fri 25th May 2013: D3L5
Time: 06:22 (+1:18 cf. previous, +1:18 cf. PR) - Level Failed.
Notes: 1:18 increase on last week. Had a full stomach this time and used hammer grip chinups which seem to fatigue faster... shame as I smashed out 12 straight. Thought this bar would have been easier too... perhaps just a bad day!
Cardio: 5km run

Sat 26th May 2013:
Cardio: 6.2km run

Sun 27th May 2013:
Cardio: 14k run!
Notes: Brutal - very hot weather too.
Last edited by DR03K on Mon Dec 02, 2013 8:29 am, edited 2 times in total.
DR03K
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Notes

Postby DR03K » Tue May 28, 2013 7:36 am

M/W/F will be calisthenics days, supplemented by running for cardio.
Last edited by DR03K on Mon Dec 02, 2013 8:38 am, edited 2 times in total.
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