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230lbs jumping into SimpleFit

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Re: 230lbs jumping into SimpleFit

Postby 230lbs » Fri May 10, 2013 8:09 pm

andre66 wrote:It's suggested to drop down a couple of levels 1 week out of the month to give your muscles a rest. you could do that next week, get some work in on the close grip rows and then the following week return to where you are supposed to be working at.


I'm going to leave this idea in the back of my mind. Soon I'll be back at BJJ and if close-grip push-ups represent too much of a recovery impediment then I'll do what you suggest and focus primarily on the rows so I go from working out to martial arts with lots of gas in the tank.
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Re: 230lbs jumping into SimpleFit

Postby 230lbs » Fri May 10, 2013 8:11 pm

Today's workout:

19 rounds in 20 minutes

1 pistol
2 close-grip horizontal rows
3 close-grip push-ups

-decided to make things harder and work a harder variation of the push-up. Felt happy with the results, less tricep and more shoulders than my typical push-ups.
-pistols are the easiest part of the workout now. Wish the rest of my body was in proportion to my leg strength.
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Re: 230lbs jumping into SimpleFit

Postby 230lbs » Sat May 11, 2013 9:58 am

20 minutes bodyweight HIIT. Workout was supposed to be longer, but I'm really feeling fatigued and cut it short. May do Javorek's complexes tonight or just rest up for tomorrow. Normally I'd still slog through the workout just to get it done and burn the calories, but if I'm not going to push myself to perform at my best it may be best for me to wait.
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Re: 230lbs jumping into SimpleFit

Postby andre66 » Sat May 11, 2013 4:08 pm

Are you taking any days off for recovery?
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Re: 230lbs jumping into SimpleFit

Postby 230lbs » Sun May 12, 2013 8:30 am

LEVEL 1 - DAY 1

24 rounds in 20 minutes

1 pistol
2 close-grip horizontal rows
3 close-grip push-ups

-will keep doing L1D1 until I can do enough reps to make it through days 2 and 3
-pistols easy, rows hard, push-ups medium difficulty

one-arm wall push-ups x 9/9, 5/5
50lbs bicep curls x 9
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Re: 230lbs jumping into SimpleFit

Postby 230lbs » Sun May 12, 2013 8:34 am

andre66 wrote:Are you taking any days off for recovery?


I took one day off and an easy day over the last few weeks, but my warm-up today left me winded and fatigued so I'm definitely doing it. I think the difference is I'm trying to push myself past my limits at every workout and I'm not used to working out at that intensity. This workload normally wouldn't fatigue me like this, except for the sheer intensity of it.

I weighed myself this morning: 222.2lbs. I'll weigh myself on my scale at home once my vacation is done, but it looks like I may have lost 8lbs in the last month. If these numbers are accurate, about 7lbs of that came in the last two weeks because I weighed myself quickly before I left and wasn't satisfied with my 1 or 2 lbs loss.

Right now my pants are looser by about an inch.
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Re: 230lbs jumping into SimpleFit

Postby andre66 » Sun May 12, 2013 5:09 pm

That's great to see that weight loss.
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Re: 230lbs jumping into SimpleFit

Postby KTG » Wed May 15, 2013 6:25 am

Nice work! I'm in awe of those "easy" pistols.
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Re: 230lbs jumping into SimpleFit

Postby 230lbs » Wed May 15, 2013 12:10 pm

Weighed myself this morning: 223 lbs, stronger and maybe slightly better conditioned.




Changed things up one last time, now pistols are easy, rows are hard and push-ups are hard.

I did 22 rounds in 20 minutes:

1 pistol
2 close-grip horizontal rows
3 diamond push-ups




At BJJ
-torso rotations on ball
-assisted flags x 5/5, 5/5
-1 hour practice
-1 hour sparring
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Re: 230lbs jumping into SimpleFit

Postby 230lbs » Wed May 15, 2013 12:12 pm

andre66 wrote:That's great to see that weight loss.


Feeling more agile. Pants are sagging a bit. Feels good!
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Re: 230lbs jumping into SimpleFit

Postby 230lbs » Wed May 15, 2013 12:13 pm

KTG wrote:Nice work! I'm in awe of those "easy" pistols.


I've always had strong legs, especially for a big guy. Now my goal is to have my body in proportion. I'm like a calisthenic Tom Platz.
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Re: 230lbs jumping into SimpleFit

Postby 230lbs » Thu May 16, 2013 10:17 am

I did 24 rounds in 20 minutes:

1 pistol
2 close-grip horizontal rows
3 diamond push-ups
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Re: 230lbs jumping into SimpleFit

Postby 230lbs » Mon May 20, 2013 2:05 pm

26.5 rounds in 20 minutes (ran out of time halfway through last set)

1 pistol
2 close-grip horizontal rows
3 diamond push-ups

Rows are getting stronger, but still clearly the limiting movement in my progress.
Last edited by 230lbs on Wed May 22, 2013 2:33 pm, edited 1 time in total.
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Re: 230lbs jumping into SimpleFit

Postby 230lbs » Wed May 22, 2013 2:33 pm

L1D2

2 pistols
6 diamond push-ups
10 bent-knee (easy) close-grip horizontal rows

5 rounds
1:25
1:15
1:20
1:20
1:20

one-arm wall push-ups x 10/10
72lbs hammer curls x 6


Strength bands arrived, so I played around with them. Pleased to find that I discovered several movements that duplicate BJJ movements (40lbs bands) or allow rehabilitative work (12lbs).

40lbs grip pull x 5/5, 5/5
40lbs bump x 5/5, 5/5
40lbs bicep curls x 4/4, 4/3 (right hand stronger?)

12lbs horizontal pulls
12lbs horizontal bump
12lbs pull-down
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Re: 230lbs jumping into SimpleFit

Postby 230lbs » Fri May 24, 2013 6:09 am

Not happy with my pulling movements. Trying to find one that feels like it's doing something useful.


L1D3

10 pistols
21 diamond push-ups
21 wide-grip diagonal horizontal rows

in 7:21

one-arm wall push-ups x 12/12, 10/10
towel hangs x 10s/10s
72lbs hammer curls x 7

40lbs grip pull x 8/8, 10/10
40lbs bump x 7/7, 5/6
40lbs bicep curls x 1/1, 1/1

12lbs horizontal pulls x 9
12lbs horizontal bump x 5/5
12lbs pull-down x 17
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