cheapo's progress

[cheapo]

OK. Thanks for that. I had one failed rep, but I rested a little longer after that one and was able to carry on...with much kipping, but otherwise good form.

[cheapo]

here I am about 10 months ago:


and here I am now:
Hmmm...not too bad.


The side view that reveals all:


Better flex!

[splint]

Awesome job!

[cheapo]

This week is an easy week in for me, so I dropped down 1 level.
Last night, I did Day 1, Level 3.

2 chin-ups
3 push-ups
5 air squats

My score hardly qualifies me for the SF elite, but I managed 26 rounds.
But that's still 52 chin-ups, 78 push-ups, and 130 air squats!

I have never done 52 chin-ups in one day, let alone 20 minutes. Could I do them in one set? Absolutely not. Not yet, anyway.

(Right now I can do 8-10 in one set.)

[cheapo]

Week 8

the unflattering, but accurate 3/4 view:



unflexed:


flexed (with an extra-dopey expression):

[splint]

Great work. I remember the feeling when I noticed how much my body was changing just from those 3 simple exercises and after realizing I could do 50+ pull-ups in a workout. I remember when I couldn't do more than 1 pull-up a day, and I'd be sore the day after as well.

[cheapo]

The progress is nice, BUT IT CAN'T COME FAST ENOUGH!

I will keep posting photos, both to motivate myself, and others too, maybe.

[Norman]

Very cool progression, that's great work !

I still wish you'd had you body fat % measured

[Admin]

Great work man! It is cool as hell to see people using and succeeding with the program.

[cheapo]

After a hard D1:

[cheapo]

I had a body composition analysis done at Dalplex at Dalhousie University, here in Halifax.

I was weighed and measured with tape and calipers. The results were plugged into BSDI's Fitness Analyst software (FA). FA does not provide users with a percentage body fat, instead, it gives a rating against average values for age and sex.

Weight: 93kg (clothed)
Height: 180 cm

Caliper Measurements:
Triceps: 14 mm
Biceps: 5.3 mm
Subscapular: 16.4 mm
Suprailliac: 10
Medial Calf: 11.6
Total: 57mm

Girths:
Neck: 405 mm
Shoulder: 1195 mm
Chest: 1075 mm
Waist: 885 mm
Hip: 1025 mm (measured over my (relatively thin) pants)

Results:
(Results are graded as follows: Needs Improving | Fair | Good | Very Good | Excellent )
Body Fat: Good
Body Mass Index: 28.4 / Needs Improving
Waist-to-Hip Ratio: 0.86 / Very Good
Resting Heart Rate: 72 BPM / Good

I don't really know what to make of the rankings, but the Kinesiologist who tested me told me not to worry about the poor BMI figures as I am carrying more muscle than that model "understands".

I took the caliper measurements and plugged them into Bodytracker using the Durnin/Womersley Caliper Method and got these results:

Body Fat %: 20.60
Kgs of Body Fat: 19.16
Lean Body Weight: 73.84

According to the chart there, I am on the margin between Ideal and Average:



20% body fat and 19 kg of fat seems high to me, but this is just a baseline for use in comparison with future assessments.

[Admin]

Good job, you look lower than 20% in your current picks, to get really accurate info you can do dexa or hydrostatic weighing.
http://en.wikipedia.org/wiki/Body_fat_percentage

[cheapo]

I forgot one bit of data:
I was also measured on a bioimpedance scale, that put my BF at 13%
Maybe the truth is somewhere in the middle.

[Norman]

Hey, that's pretty good !

I agree that the BMI doesn't mean a lot furthermore the waist to hip ratio indicates you don't have a lot of visceral fat, right ? That's the one we want to avoid...

[cheapo]

At start of Week 15, 93 kg (205 lbs):

(click images to enlarge)