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dj_emerald's journal

body weight exercises

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Postby dj_emerald » Mon Aug 06, 2007 4:48 pm

thanks Andy..I did give L2D1 a shot this week

080607

L2D1

25 rounds

1st 5 rounds: kipping pull ups, remainder chair assisted x 3 pullups / pullup
15 rounds in first 10 minutes, completely spent at this point
10 rounds last 10 min, did one round on the minute to pace myself
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080807

Postby dj_emerald » Wed Aug 08, 2007 4:22 pm

L2D2

10:25

subbed x3 assisted pullups / pullup

all sets of assisted pulls and pushups were broken
the assisted pulls are really testing me
still sore from L1D1 2 days ago and lack of sleep
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Postby taifun » Wed Aug 08, 2007 10:08 pm

Good work. Soreness will go away , but get some sleep!
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Postby Admin » Thu Aug 09, 2007 5:57 am

8-9 hrs of sleep will work wonders for fat loss muscle gain repair and immune function. Sleep is one of the most commonly undervalued component of a good training program.
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Postby dj_emerald » Mon Aug 20, 2007 4:41 pm

last three workouts...

081007

L2D3

5:39 - subbed all pullups w/ x3 assisted pullups / pullup

last week took it easy, only did...

081507

L2D2 - 7:46, 1st round as Rx'd, rounds 2-5 subbed pullups w/ x3 assisted pullups / pullup

today...

082007

L2D1 - 29 rounds, did 19 rounds in first 10 min, last 10 min 1 rnd / minute

1st 7 rounds as Rx'd (kipping chins), remainder of rnds subbed pullups w/ x3 assissted pullups / pullup

finally got a bunch of sleep this weekend and it's good to be back in the saddle!
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Postby taifun » Mon Aug 20, 2007 9:40 pm

Great!
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Postby volleyball_man » Tue Aug 21, 2007 2:27 am

Good work!
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Postby dj_emerald » Sun Aug 26, 2007 6:12 pm

Thanks for the encouragement guys!

Last week was extremely busy and I only got 2 workouts in. This week I really need to focus and get all three done. I also need to start watching my diet, it has gotten out of control last 2 weeks. One day at a time!

Last week:

8/20/07

L2D1 - 29 rounds

19 rounds in first 10 minutes, 10 rounds in last 10, as Rx'ed first 6 rounds, subbed x3 assisted pulls / pullup for remainder

8/22/07


L2D2 - 7:11

Rounds 1-2 as Rx'ed
Rounds 3-5 subbed x 3 assisted pulls / pullup
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Postby taifun » Sun Aug 26, 2007 9:04 pm

Nice! Don't worry about not improving the numbers. Aren't you due a back-off week soon?
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Postby dj_emerald » Tue Aug 28, 2007 6:51 am

Taifun, good call. I will scale back to level 1 this week.

082707

L1D1

34 rounds (1st 6 as Rx'ed, last 28 subbed x 3 assissted pulls / pull up)

Tied # of rounds I did last time for L1D1, but this time the squats were much deeper, better form and the assisted pulls are much more difficult than the body rows I was doing.
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Postby dj_emerald » Tue Sep 04, 2007 4:27 pm

Last week...

082907

L1D2

4:56 (first 3 rnds as Rx'ed) Last 2 rounds subbed x3 assisted pullups / pulllup)

Missed L1D3. Stepping back up to L2 this week.

090407

L2D1

31 rounds, 7 as Rx'ed (kipping chins), sub remainder w/ X3 rows, 20 rounds 1st 10 min, 11 in 2nd 10 min

(compare to 29 rounds last time, 6 as Rx'ed, sub remainder w/ x3 assists)

Prefer rows to assists. This seems to isolate back much better and lends to better ROM.
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Postby dj_emerald » Thu Sep 06, 2007 4:13 am

090607

L2D2 6:53 (1st 5 pullups as Rx'ed (kipping chins), subbed x 3 body rows / pullup for remainder - compare to 7:11 last time; will stick with body rows for next two weeks)
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090807

Postby dj_emerald » Sat Sep 08, 2007 7:08 am

L2 D3

4:21 ( 5:39 last time) 1st three pullups as Rx'ed, last 10 subbed w/ x 3 body rows / pullup
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Postby volleyball_man » Sat Sep 08, 2007 9:47 am

Good progress!
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Postby Urup » Sun Sep 09, 2007 3:16 pm

Nice progress!

Guess your ready for level 3 then! :)
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