Austin's log

body weight exercises

Moderator: cheapo

Posts: 29
Joined: Tue Jun 08, 2010 4:19 pm
Location: KY

Post by cook12345 » Thu Jun 10, 2010 5:17 pm

congrats!!! Bring on L6 - I'll have to live vicariously through you :)


Post by austin » Sat Jun 12, 2010 8:45 pm

Yesterday was supposed to be weight training, starting strength, but i slept for 13 hours lol. Tonight i completed L6D1 for the first time ever. And HOLYYY CRAP! 23 rds. Went to practice some hspu's afterwords, fell on my back onto some barbells, hurt like hell. decided to call it quits after that one lol.


Re: Austin's log

Post by austin » Tue Aug 24, 2010 9:39 pm

Hey guys, been struggling to keep up with my old format of training. Was trying to add other stuff. Just posted this over at CFBrandx. What do you think?

WOOOOO! First Scaled CF WOD!!

Went for Pack scaling. Been familiar with the movements in this wod for a WHILE lol ( username:austin)/ also been training power lifts for approx the last 5 months along with bodyweight stuff including ring dips, push ups, and hspu’s. Been trying to incorporate O-lifting, sprints, kb swings, and med ball work into that pile as well, but have ran into problems with my own programming. Decided to bite the bullet and start cherrypicking wods Im comfortable with.

Scaling: Pack
Time: 35:37 (PR, technically)
I know its not a great time, but Im just glad I finished before class lol. First 3 rds I didnt partition anything. Push ups were the only ones I didnt need to partition at all.

23m5’8"210lbs (Down from 238 in march)


Re: Austin's log

Post by austin » Sat Dec 11, 2010 5:35 pm

11dec10 Sat
AMRAP 20 minutes:
3 Pullups
5 Push ups
8 Squats

Rds: 26
Previous attempt: 22 rds.

Little rest, tho cardio was bad. Few of the pull up rds were chin ups, a few were broken sets.


Re: Austin's log

Post by austin » Sun Dec 12, 2010 2:36 pm

12dec10 (Sun)
2x5 bar
1x5 85lb
1x5 135
1x5 175
3x5 220

2x5 bar
1x5 50
1x5 70
1x5 95
3x5 120

Power Clean
2x5 bar
1x5 50
1x3 60
1x2 80
5x3 100

Tabata (tried, but timer doesnt go 20/10, so actually 20work/20 rest) burpees,

Was going to go for 8 intervals, but said fuck that.

20/20 jump ropex8

Felt great!


Re: Austin's log

Post by austin » Mon Dec 13, 2010 1:27 pm

Woohoo! 199.5lbs (down from 238lbs last march)!!! Only been sub 200 about 3 times since i started this. Before this, the last time i was sub 200 was right before i joined the navy back in 06! YESS!


Re: Austin's log

Post by austin » Sat Dec 18, 2010 1:58 pm

5 RDS:
5 Pullups
15 Push ups
26 Squats

Time: 11:58
All sets but last 2 of squats were unbroken. Not bad.

2 rds of 20w/20rest Burpees
6, 5

8 Rds 20/20 rope
2) 39
3) 36
6)25, rope fail
8)20, rf

Short, 1mile, loop Run/walk
Time: 19:15, approx 3min of running total on flat surfaces. Now logging my runs at, if you wanna see why I can only run so much of the inclines and declines, check the 'view elevation' box after u click on this link. ... 0512644646


Re: Austin's log

Post by austin » Sat Dec 18, 2010 2:09 pm

2x5 bar
1x5 90
1x5 135
1x5 180
3x5 225

2x5 Bar
1x5 50
1x5 75
1x5 100
1x5 125

Power Cleans
2x5 bar
1x5 50
1x3 60
1x2 85
5x3 105

Presses were very hard, almost failed. The power cleans were easy, tho I was SHOCKED at my ability to clean 105lbs! First time I've gotten to break out plates bigger than 2.5-10lbs, whoooo 25lbers! The way I see it, if Im powercleaning the bar, plus 25lb plates on each side, plus 5lb collars, that's 30 lbs each side, might be looking at those new rogue prison bumper plates and rogue clamps real soon. just a 15lb difference per side, might be as soon as a week or so away.


Re: Austin's log

Post by austin » Sat Dec 18, 2010 4:25 pm

AMRAP 20 Minutes:
3 pullups
5 push ups
8 squats
Rds: 27
Previous PR: 26

20 second Sprint blocks/ x rest: 10 rds: 2minutes total
Total 1 mile loop time 18 Minutes


Re: Austin's log

Post by austin » Tue Feb 14, 2012 7:53 pm

Thinking of trying to pick this up seriously again. It's been far too long. Have had a new job for about the last year, been trying to get settled in to a new job (12mos), new home (7mos) and totally new surroundings (requiring to find a place to workout, run, etc, a new college (6mos), and a new gf (6mos). All that settling has got me settled into a very uncomfortable 214lbs. It's odd because I'd put on a lot more weight than that (was up to 230 a few months ago), but somehow lost some of it accidentally, along with a fair amount of strength and muscle. So, i think it's about time for me to give this simple plan a shot again to get me back on track. I'll probably mostly need d1's to get my strength back, and work my cardio back slowly, but I don't want to do it. Maybe I'll try d1-3x/wk, and just a simple 10descburpee-3x/wk between those days. Sometime in the near future I'd like to start some light sprint work, and work on my new mountain bike.

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Posts: 546
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Location: Johannesburg, South Africa

Re: Austin's log

Post by Ruli » Wed Feb 15, 2012 7:31 am

Welcome back Austin!


Re: Austin's log

Post by austin » Fri Apr 27, 2012 9:44 pm

Hey hey! Guess who's not dead! So about a week ago I started a light 1/4 mile job at a track nearby my house a few times a week. If I didnt have time for that, I'd try to sprint/walk up a 200 yard steep incline hill about 20 feet from my front door. After hodge-podging that for a couple weeks, I decided to give some legit programming a try. My work week is weds-monday.
Tuesday 4/24, went on a full mile jog/walk with the gf; jog 3/4, walk 1/4. That was pretty tough, neither of us had ran a real distance in awhile. We got it done in about 13:10. Nothing to gloat about.
Wednesday 4/25, I came home from work and cleared out space where our landlord keeps the trash cans, and where I've had to store my squat cage/pull up bar/free weights. I found out that I actually had just enough room there to actually manage some good ol' starting strength strength/power lifts. That was just too exciting to pass up. I ran in the house, wrote down some quick S.S. D1 programming, scaled it pretty light.

Was very excited after that, decided to try some sprints back at the school;
Sprint 110 yards (straights): approx 20-22 seconds
Walk/rest (corners)
Did that for 2 laps, 4 sprint sets total. Figure I'll try to work my way up to sprinting the sets for 4 laps and work on getting faster from there.

Speaking of faster.....Tonight, fri4/27/12, I had school after work. Whole excursion to school, school, and home was like 4 hours and 1.5 of that was on my motorcycle. My low back/butt hurrrrrt when I got home. I laid down for a bit and stretched out. The gf got home, encouraged her and I to go for a walk around the track a bit. I decided to give jogging the mile another shot, since itd been 2 days since I tried it last. I wanted to see if I could get i done without walking, or at least under 13 minutes, by myself. I figured if I jogged an easy, 3 minute/lap pace, I could easily sustain that and get a 12 min mile. I got into trouble within the 1st lap tho, when I realized that sprinting 1/2 lap within 1.5mins was literally so slow that it gave me worse shin spints and calves cramps than jogging a bit faster did, so I picked up the pace. Next thing I knew, i had 1/2 mile done in under 6 minutes! The 3rd and 4th laps really started hurting tho, but I pushed through! 1 MILE IN 10:11!!!

Sorry that this really hasnt had much to do with simplefit stuff yet, guys. I've had it planned in programming alongside the SS. But I've gotten so excited about the running, each day, that I havent wanted to skip a run to sustain the squats lol. But I have every intention of giving it a shot soon. Maybe on the nonlifting day mornings, I'll run with some D1's. Then on the lifting day's mornings, some running with burpees?

Senior Member
Posts: 521
Joined: Tue Jun 21, 2011 10:19 pm

Re: Austin's log

Post by KTG » Fri May 04, 2012 6:47 am

Great stuff! We'll look forward to seeing how it goes getting back into it. I'm a big fan of running as a core capability.


Re: Austin's log

Post by austin » Mon Aug 27, 2012 5:54 pm

L1D1 (1/2)
amrap10 mins
1 pull (rings, no bar avail)
2 push ups
3 squat
15 rds- Pull ups were best form I could muster. Got my face to the rings without kipping, tended to alternate between more of a pull up form, then chip up type form.
Pushups were solid, squats were solid.
Need to work on running, threw in a 8rd tabata sprint set, 20 sec sprint, 10 sec rest for 4 mins total, distance not measured.
Very glad I took the 10 minute amrap on this one, especially with the rings. I can feel small tendons near my elbow twitching and beginning to hurt a little already.

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