Simplefit.org • View topic - 230lbs jumping into SimpleFit

230lbs jumping into SimpleFit

body weight exercises

Moderator: cheapo

Re: 230lbs jumping into SimpleFit

Postby 230lbs » Sat Jun 22, 2013 7:39 am

L2D1

1 pistol
3 diamond push-ups
4 wide-grip diagonal horizontal rows (hard difficulty)

29 rounds in 20 minutes.



one-arm wall push-ups (hard) x 5/5
towel hangs x 41secs/41secs
72lbs hammer curls x 12



Going to need to move up a level soon. It's almost impossible to continue adding rounds unless I perform the movements much faster. The only rest time I have between rounds is the time it takes me to step over to the notepad and mark down another round, which I adjusted today by performing rounds 2 and 3 at a time before recording them.

Looking over my training log it seems that whenever I hit 30 rounds in 20 minutes I beat the 5 minute mark on day 3.
230lbs
Advanced Member
 
Posts: 84
Joined: Wed Apr 17, 2013 3:12 pm

Re: 230lbs jumping into SimpleFit

Postby 230lbs » Mon Jun 24, 2013 8:35 pm

WARM-UP
-5 mins skipping


GYMNASTIC HOLDS
handstands x 5
l-sits x 5


L2D2

6 rounds of:

3 pistols
8 diamond push-ups
13 wide-grip diagonal horizontal rows (hard)

1:16.5
1:16.5
1:18
1:23
1:40.8
130.2


one-arm wall push-ups (hard) x 6/6



-L2D2 times are much better than last time, by half a minute on most rounds
-been practicing the gymnastic holds in my off days and am finding a lot of benefit to doing them. Going to try to put them back into my regular workout schedule.
230lbs
Advanced Member
 
Posts: 84
Joined: Wed Apr 17, 2013 3:12 pm

Re: 230lbs jumping into SimpleFit

Postby 230lbs » Wed Jun 26, 2013 9:07 am

WARM-UP
-5 mins skipping


GYMNASTIC HOLDS
handstands x 5
l-sits x 5


L2D3

14 pistols
26 diamond push-ups
26 wide-grip diagonal horizontal rows (hard)

in 5:08

-struggled with the push-ups for some reason. I've been taking it easy this week because I have a BJJ tournament this Saturday, so I really expected to breeze through this.


one-arm wall push-ups (hard) x 7/7
230lbs
Advanced Member
 
Posts: 84
Joined: Wed Apr 17, 2013 3:12 pm

Re: 230lbs jumping into SimpleFit

Postby 230lbs » Thu Jul 04, 2013 11:25 am

Rough week. And my workouts reflect it.

Saturday I competed in a BJJ tournament and won bronze. After I got home I was so worked up I tried my L2D1 workout and stopped after ten minutes because my numbers were going to fall short of last time. After I stopped I realized my numbers were falling short because I increased the difficulty of the row again.

Sunday I went to BJJ training and was badly gouged in my eye during training. The bottom half of my cornea was scraped off, so I've been recuperating for the past four days. Sunday was also the first day of a keto diet.

Tuesday I tried L2D2, but in a loose way where I wasn't timing anything and just concentrating on form. I couldn't afford to go hard because if I started sweating and it got into my eye I was going to collapse on the floor weeping with pain. The new, more difficult row is dropping my numbers and I can tell I'm missing some pep from the keto diet. I haven't adjusted to the lack of carbs yet.

Today, I did L2D3:

14 pistols
26 diamond push-ups
26 wide-grip horizontal rows (med)

in 5:00 but my firm was SO SLOPPY that I'm not even going to count it. Body still not adjusting to keto diet.

one-arm wall push-ups x 7/7

on the minute:
5 x 106lbs Kettlebell swings + 6 burpees = 6 rounds (6 minutes)
-my goal is to build up to ten minutes then start increasing the reps per round
230lbs
Advanced Member
 
Posts: 84
Joined: Wed Apr 17, 2013 3:12 pm

Re: 230lbs jumping into SimpleFit

Postby 230lbs » Sat Jul 06, 2013 9:39 am

warm-up: skipping for 5 mins

skill work: l-sit and handstand

L2D1:

1 pistol
3 diamond push-ups
4 wide-grip horizontal rows (med difficulty)

25 rounds in 20 minutes

One-arm wall push-ups x 8/8

My form felt off in the rows, but in a very minor way. Not sure what I have to do to correct it. Maybe I made the leap to the difficult form too soon. Will see how L2D2 goes, since I use day 2 to practice form.

Felt weak today. Still don't feel like my body has adjusted to the keto diet.
230lbs
Advanced Member
 
Posts: 84
Joined: Wed Apr 17, 2013 3:12 pm

Re: 230lbs jumping into SimpleFit

Postby 230lbs » Mon Jul 08, 2013 7:06 am

Amazing achievement! Last night i did pike pull-ups x 5, 4, 4, 3, 3. Since I've been rebuilding my shoulders I've been waiting to being able to do full pull-ups again. My practice of working up to high reps of difficult horizontal rows is working! And I could feel my back muscles being stronger and assisting with the lift more completely than they ever were before.



warm-up: skipping for 5 mins

skill work: l-sit and handstand

L2D1:

1 pistol
3 diamond push-ups
4 wide-grip horizontal rows (med difficulty)

20 rounds in 20 minutes

One-arm wall push-ups x 9/9
-after a 30 minutes rest

My form was perfect, I made sure of it. My numbers were exceptionally low and i don't know how much of it is based on perfect form on a harder movement and how much was based on the keto diet. I couldn't finish my breakfast today. I just could not put more eggs and ham into my mouth.
230lbs
Advanced Member
 
Posts: 84
Joined: Wed Apr 17, 2013 3:12 pm

Re: 230lbs jumping into SimpleFit

Postby 230lbs » Fri Jul 12, 2013 10:42 am

shouldn't have attempted those pike pull-ups. I injured my shoulder at BJJ because of them. I need to just accept I can't do pull-up motions with my shoulder.

3 pistols
10 push-ups
13 wide-grip horizontal pull-ups (medium difficulty)

6 rounds:
2:02
2:01
2:15
2:00
2:10
2:27
230lbs
Advanced Member
 
Posts: 84
Joined: Wed Apr 17, 2013 3:12 pm

Re: 230lbs jumping into SimpleFit

Postby 230lbs » Fri Jul 12, 2013 10:43 am

14 pistols
26 diamond push-ups
26 wide-grip horizontal rows (medium difficulty)

5:22 (form iffy on pulls)
230lbs
Advanced Member
 
Posts: 84
Joined: Wed Apr 17, 2013 3:12 pm

Re: 230lbs jumping into SimpleFit

Postby 230lbs » Thu Jul 18, 2013 11:46 am

took a few days off to work on form, came back strong and with my goals renewed.

L1D1

1 pistol
2 diamond push-ups
3 horizontal ring rows

Did 20 rounds in 20 minutes and every single rep was with perfect form. Felt good.

easy horizontal rows x 8, 10
easy push-ups x 10
Last edited by 230lbs on Tue Jul 23, 2013 5:21 pm, edited 1 time in total.
230lbs
Advanced Member
 
Posts: 84
Joined: Wed Apr 17, 2013 3:12 pm

Re: 230lbs jumping into SimpleFit

Postby 230lbs » Sat Jul 20, 2013 6:36 pm

modified L1D2

perfect pistols x 2/2, 2/2
perfect diamond push-ups x 4, 4, 5, 4
perfect horizontal ring rows x 5, 5, 5, 5+1

easy push-ups x 11
easy rows x 11
72lbs hammer curls x 10
grip x (didn't do)

I modified my L2D2 to be all about form, four sets of perfect reps done at my leisure. I'm really happy with the way my Simplefit workout is evolving. Today I was noticing the total overhaul in the strength and muscle mass of my back. By continually adjusting the movements so that I don't stray into the higher rep numbers of level 3 and beyond I've build a very nice foundation of muscle and strength in my entire back and my triceps. My back was my weak area and I've seen great improvements in rebuilding it after my shoulder injury. I'm confident that if I excel at the exercises I did today, with perfect form, I will achieve many of my fitness goals. I still need to find a way to rebuild my shoulders as successfully as I'm rebuilding my back, but that will surely come. Also, I've noticed a great increase in strength and conditioning in my martial arts.
Last edited by 230lbs on Tue Jul 23, 2013 5:21 pm, edited 1 time in total.
230lbs
Advanced Member
 
Posts: 84
Joined: Wed Apr 17, 2013 3:12 pm

Re: 230lbs jumping into SimpleFit

Postby 230lbs » Tue Jul 23, 2013 5:20 pm

L1D1

perfect pistols x 1
perfect diamond push-ups x 2
perfect horizontal ring rows x 3

23 rounds in 20 minutes

easy push-ups x --
easy rows x 12
72lbs hammer curls x --
grip x --
230lbs
Advanced Member
 
Posts: 84
Joined: Wed Apr 17, 2013 3:12 pm

Re: 230lbs jumping into SimpleFit

Postby 230lbs » Thu Jul 25, 2013 5:30 am

GYMNASTIC HOLDS

handstand
L-sit


SIMPLEFIT

modified L1D2

perfect pistols x 2/2, 2/2, 2/2, 2/2
perfect diamond push-ups x 5, 5, 5, 5
perfect horizontal ring rows x 6, 5, 5, 7

easy push-ups x 15
easy rows x 14
72lbs hammer curls x 10
grip x (didn't do)


The changes in my physique (increased muscle mass) is becoming really apparent. I'm enjoying the results of simplefit.
230lbs
Advanced Member
 
Posts: 84
Joined: Wed Apr 17, 2013 3:12 pm

Re: 230lbs jumping into SimpleFit

Postby KTG » Sun Jul 28, 2013 8:49 am

That is awesome work on the pistols and diamond push-ups. Very impressive!
KTG
Senior Member
 
Posts: 521
Joined: Tue Jun 21, 2011 10:19 pm

Re: 230lbs jumping into SimpleFit

Postby 230lbs » Sun Jul 28, 2013 6:34 pm

GYMNASTIC HOLDS

handstand
L-sit
goblet squats


SIMPLEFIT

L1D1

1 perfect pistol
2 perfect diamond push-ups
3 perfect horizontal ring rows

27 rounds in 20 minutes


easy push-ups x 16
easy rows x 13
72lbs hammer curls x 11
grip x (didn't do)
230lbs
Advanced Member
 
Posts: 84
Joined: Wed Apr 17, 2013 3:12 pm

Re: 230lbs jumping into SimpleFit

Postby 230lbs » Sun Jul 28, 2013 6:36 pm

KTG wrote:That is awesome work on the pistols and diamond push-ups. Very impressive!



Thanks, man! I'm really happy with my growing muscularity! The focus of my progress is on my back, since I would like it to be at least comparable to my push-up form. Though I have to say that I've moved up from an easy form of bodyweight rows to one of the harder forms of bodyweight rows. Very happy about that and seeing difference in all my traditionally weak areas.
230lbs
Advanced Member
 
Posts: 84
Joined: Wed Apr 17, 2013 3:12 pm

PreviousNext

Return to workouts

Who is online

Users browsing this forum: Yahoo [Bot] and 11 guests

cron