My log

ronnymuk · Post by **ronnymuk** » Mon Nov 17, 2014 7:56 am

W7 L1 D3 - 4:35

10 pull ups in 5,3,2 (looks like jk's observation about having to do half your pull ups in your first set was correct)
21 push ups in one set
21 squats in one Set

Very happy to have made it to level 2!

Timing is good too as next week will be my planned rest week. Will be doing high volume assisted pull ups and other exercises, but won't over exert myself.

ronnymuk · Post by **ronnymuk** » Sun Nov 23, 2014 8:42 am

Week 8 was a rest. Did some light cardio and 1 set of assisted pull ups.

W9 L2 D1 - 19 rounds. Tried to keep to pace of 1 round per minute. Noticed the extra push up and squat made this tougher in terms of cardiovascular intensity.

ronnymuk · Post by **ronnymuk** » Wed Nov 26, 2014 2:28 am

W9 L2 D2 - 5 rounds in approx 1:15 per round.

Elbows were sore again at the end of the workout. Always happens on day 2. Not unbearable but hope the relevant tendons / muscles strengthen soon.

Went to my first grappling class last night, so was slightly tired this morning, but want to do both.

Also found this video of a lad transforming his body through calisthenics. Quite inspirational

https://www.youtube.com/watch?v=nqbFPN0SkLI

invisiblejk · Post by **invisiblejk** » Fri Nov 28, 2014 9:45 am

Congratulations on moving to L2. I like your slow-and-steady approach. Perfect for avoiding injuries.

ronnymuk · Post by **ronnymuk** » Sat Nov 29, 2014 1:02 pm

Thanks jk! I definitely don't want to fall into the trap of being impatient. Slow progress is great as far as I'm concerned, its still progress.

W9 L2 D3 - 6:30

13 pull ups in sets of 5,4,4
26 push ups in 1 set
26 squats

Pretty happy with that time. Biggest observation was the difference in intensity after that last set of 4 pull ups, 26 push ups, 26 squats without a break. My heart rate must have been through the roof!

ronnymuk · Post by **ronnymuk** » Tue Dec 02, 2014 5:35 am

W10 L2 D1 - 22 rounds

Did one round per minute, with an extra round in each of the first and last minutes.

Think that may be my best number of rounds on either level 1 or level 2?

One thing I think helped is that I had an espresso right before my workout!

Aside from that its also hopefully a sign of progress. Actually think I could have done more rounds.

ronnymuk · Post by **ronnymuk** » Thu Dec 04, 2014 4:39 am

W10 L2 D2 - 5 rounds completed

As usual a slight case of 'day 2 sore elbows'. Will have to just keep an eye on it.

Pretty tired this morning. Had a few drinks last night and didn't get enough sleep really, but pleased to have got through the workout.

ronnymuk · Post by **ronnymuk** » Tue Dec 09, 2014 5:25 am

W10 L2 D3 - 6:10

13 pull ups in sets of 5,3,5
26 push ups in sets of 15,11
26 squats in 1 set

20 seconds off last week's time which is great.

Slightly different approach this week. Rather than timing my rests I just waited until I felt ready to go again. Result was a shorter overall time, but only managed 3 pull ups in second set, and push ups were in 2 sets rather than one. Happy overall.

ronnymuk · Post by **ronnymuk** » Thu Dec 18, 2014 1:56 am

W11 L2 D1 - 22 rounds

Same as last week.

Took slightly different approach in that I wasn't clock watching, rather just going again whenever I felt ready. Same outcome though. Overall happy.

W11 L2 D2 - Completed 5 rounds with no issues. Seemed to be slightly less elbow pain than usual.

Been slightly lazy this last week, due partly to other commitments turning into excuses for not working out. Grappling classes have added to the demands on my body but still feel I can do both.

ronnymuk · Post by **ronnymuk** » Sun Dec 21, 2014 11:09 am

W11 L2 D3 - 6:15

13 pull ups in sets of 6, 7
26 push ups in sets of 16, 10
26 squats in 1 set

Exactly the same time as last week!

Above all, delighted to have been able to do sets of 6 and 7 pull ups. Didn't expect that at all.

invisiblejk · Post by **invisiblejk** » Mon Dec 22, 2014 9:37 am

Great progress. On L2D3, are you doing 6/7 pull ups continuously without letting go off the pull up bar? That is fantastic. After I do 7 in the first set, I can only do sets of 1. How much rest time are you taking between the first set of 6 and the next set of 7?

ronnymuk · Post by **ronnymuk** » Tue Dec 23, 2014 1:24 am

Thanks jk.

Yes one set of 6 pull ups without letting go, then somehow managed a second set of 7, I was shocked myself.

I didn't time how long I rested but I guess it must have been between 2 and 3 minutes.

One thing I have been changing this past couple of weeks is I have been engaging my core much more in order to keep my legs still, whereas previously my legs swung about a bit.

Just realised I am now on week 12 which is my rest week, perfect timing for christmas! Will hopefully not put on too much weight over the festive period.

ronnymuk · Post by **ronnymuk** » Sat Jan 03, 2015 9:28 am

After nearly two weeks off enjoying xmas, new year and my 34th birthday, back to it yesterday.

W13 L2 D1 - 24 rounds

Was worried about the long break, but seemed fine, new record for day 1 on level 2 in fact!

ronnymuk · Post by **ronnymuk** » Thu Jan 08, 2015 1:24 am

W13 L2 D2 - 5 rounds completed without difficulty, no pain in elbows any more on day 2 it seems, which is great.

--------------------

W13 L2 D3 - 5:27

13 pull ups in sets of 6,5,1,1
26 push ups in 1 set
26 squats in 1 set

Pushed myself harder than usual and didn't rest for as long as usual. The result was the workout was tougher, I needed 4 sets to complete the pull ups, but the overall time was considerably less.

Really had to work to complete the sets of push ups and squats. Painful workout!

ronnymuk · Post by **ronnymuk** » Wed Jan 14, 2015 6:35 am

Had a few days off due to laziness and a dislocated finger. Back to the gym yesterday.

W14 L2 D1 - 22 rounds

Quite happy with that given that I felt a bit tired.

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