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Maleficarum's Log

body weight exercises

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Level 2, Day 1 (part IV)

Postby Maleficarum » Tue Sep 11, 2007 5:39 am

1/4 mile walk + 1/4 mile sprint Warm Up

Level 2, Day 1

* 3 body rows
* 3 push-ups
* 4 squats

32 rounds!

1/4 mile sprint + 1/4 mile walk cool down.

I ran sprints on Sunday.

4x 1/4 mile
4x 1/8th mile

Total mileage, 3.5 miles with warm up and cool down.
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Postby volleyball_man » Tue Sep 11, 2007 6:23 am

Good job!
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Postby kdo463 » Tue Sep 11, 2007 6:36 am

That's what I need to start doing. Working sprints into the routine.

Great job!
Last edited by kdo463 on Tue Sep 11, 2007 11:54 am, edited 1 time in total.
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Postby Maleficarum » Tue Sep 11, 2007 11:51 am

i am really shocked at how much of an improvement three weeks of running sprints just once has made on my overall time and endurance.

sprints = great. marathons = dumb.
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Postby kdo463 » Tue Sep 11, 2007 11:57 am

Just to clarify - you do sprints just one day a week? Do you sprint the entire 1/4 mile?
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Postby Maleficarum » Tue Sep 11, 2007 3:09 pm

i try to run about 3-4 times a week.

But i only run sprints once a week. They can be really tough on your legs and i dont want to over do it.

Yes... i sprint for the entire 1/4 mile. That is what... about 440 yards or so.

I dont sprint as fast or hard as i would if i were sprinting 1/8th of a mile... but i am trying to improve my 300 yard speed... and the idea is to train harder... to make the test easier.
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Postby coreman » Tue Sep 11, 2007 5:04 pm

Congrats on your progress. I'm going to follow your log cause it's fairly similar to mine. I'm about in your weight class and I'm running a little bit too.

I'm only running about 6 1/2 miles a week though.

I'm a month and a half or so behind you, so it will be good to see where I'll be in the future.
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Level 2, Day 1 (part V) ???

Postby Maleficarum » Tue Sep 18, 2007 5:35 am

So much to talk about... so little exercise. Last Friday i went to the MEPS facility in Sacramento to do my Army Pre-Enlistment Physical. I passed... with a few moments that did not disqualify me... but made me question just how out of shape i used to be. I can look at my current athletic ability... and compare that to how i used to be... but only when tested by someone else's standards can i see the whole picture. My body fat is in the 25-28% range. I find this disgusting. I would like to lose another 40 pounds before i ship off to Basic in January. BMI calculators are full of shit... even the military doctor was surprised at the amount of lean muscle mass i have... even with the extra weight i am carrying around. If that is not a good indication that i am doing something right... i dont know what is.

I have not done anything in almost a week. This is unacceptable. My diet has also sucked. Im tired of making excuses for myself... and i have a deadline to meet.

I wanted to start doing the official Army Warm-up and cool-down on top of my normal Simplefit workouts. That did not happen this morning... i was lucky to just get out the door by 5:30 am.

I walked/ran 1/2 mile to warm-up; followed by:

Level 2, Day 1
Max Rounds in 20 Minutes

* 3 body rows
* 3 push-ups
* 4 squats

30 Rounds, no breaks!

I ended with 1/2 mile walk/run to cool down.

This is not my most exciting number of rounds, but it does represent the first time i have finished 20 minutes of Simplefit Day 1 without any breaks. I was shot afterward... which i suppose is actually a good sign. Even now my arms are a bit worn out. 90 body rows, 90 push-ups, and 120 squats never felt so good.

In an effort to flush the glycogen from my system and jump-start ketosis... i am waiting until dinner to eat. Naysayers, back off. Im not starving myself. I will eat a healthy dinner... and tomorrow will be a standard low-carb day. Intermittent fasting is a documented method of improving metabolism.
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Postby kdo463 » Tue Sep 18, 2007 6:43 am

Good on you for working out before heading to basic. Definitely the smart thing. Some guys stick with the status quo and then reep the pain full on in basic. By January you will be much farther and certainly ready for the military punishment. You're definitely in the right kind of program one that works full body endurance and strength. You'd also be smart to work in some burpees and squat thrusts and other more complex exercises. Lots of those kinds of activities when I went through it about 6 years ago.
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Postby Maleficarum » Tue Sep 18, 2007 9:48 am

yeah... i have the little guide book they give you at enlistment... it's got all kinds of full-body stretches and calisthenics. i find it really interesting how the military is very focused on bodyweight exercises... i guess it saves a lot of money to not have to invest in gym equipment. But hey... im all for that.
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Postby Urup » Wed Sep 19, 2007 9:07 am

Great workout!
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Level 2, Day 2

Postby Maleficarum » Thu Sep 20, 2007 6:59 am

My limbs have been sore for two days. This is odd to me... because i've been doing these workouts for a couple of months now... and this is the first time in a long time that my muscles felt sore. I am wondering if it is more diet related than exercise related.

Today was simplefit Level 2, Day 2.

5 Rounds

* 9 body rows
* 8 push-ups
* 13 squats

7 minutes, 15 seconds

This was easy. Probably too easy. I either need to move up a level, or make my push-ups more difficult by using an incline. I have noticed that my maximum push-ups is hovering around 21-22. This is a huge improvement over 4 months ago... when i could only do 11. It is no where near where i would like them to be... i would love to be able to just drop down and bust out 50 push-ups in 1 minute. That is my short term goal before i go to Basic.
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Postby ucffool » Thu Sep 20, 2007 5:49 pm

S-L-O-W down everything... you can make those count.

Sleep may also be a factor in muscle recovery... that change last few days?
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Postby Maleficarum » Thu Sep 20, 2007 7:16 pm

i get plenty of sleep... i think i sleep too much.

i am tired when the sun goes down... and up before it rises. fine for the long days of summer... but i worry about what i am going to feel like this winter.

i do take Day 2 slow... i try to take things as slow as possible... but i am still left with the problem of push-ups being easier than my body rows.
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Postby ucffool » Thu Sep 20, 2007 8:45 pm

Elbows close to chest instead of 'spread eagle'? I tend to find those harder after bodyrows, because it uses some of the same muscles.
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