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Tara's log

body weight exercises

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Week 9, Day 1

Postby Tara » Wed Mar 04, 2009 3:18 pm

So we are repeating level 7 this week (and probably the week after, and so on....) Today was L7D1. We managed one better than last week, so a total of 25 rounds.

We followed with abs. Did variations of plank and side plank for 2.5 minutes (those are so hard) as well as heel grab twists and mason twists.
Tara
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Location: Johnson City, TN

Week 9, Day 2

Postby Tara » Fri Mar 06, 2009 4:22 pm

Today it was a repeat of L7D2. Overall time was better for both of us, but we both were 1 sec slower on R5.

Me:
    R1 1:36 R2 1:25 R3 1:26 R4 1:20 R5 1:11
Hubby:
    R1 1:16 R2 1:13 R3 1:13 R4 1:09 R5 1:04

Last week:
Me:
R1 1:39 R2 1:33 R3 1:26 R4 1:22 R5 1:10
Hubby:
R1 1:26 R2 1:21 R3 1:17 R4 1:14 R5 1:03

We followed with various planks and side planks for 3.5 minutes and heel-grab twists as well as mason twists.
Tara
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Posts: 50
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Location: Johnson City, TN

Week 9, Day 3

Postby Tara » Sun Mar 08, 2009 8:32 am

It was a repeat of L7D3 today. Better times that last week, but did not feel as good. Push-ups were a real bear. Maybe due to the time change and sleeping too late.

Me: 6 minutes 44 seconds

Hubby: 6 minutes 10 seconds

Last week:
Me: 7 minutes 38 seconds
Hubby: 7 minutes 2 seconds


We followed with abs - various planks and side planks for 3.5 minutes, heel-grab twists, and mason twists.
Tara
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Posts: 50
Joined: Thu Jan 08, 2009 6:01 am
Location: Johnson City, TN

Week 10, Day 1

Postby Tara » Wed Mar 11, 2009 2:09 pm

We are repeating level 7 again this week, so today was L7D1. We again upped our best by one for 26 rounds. :)

We followed with abs (roman chair, weighted side twists, and crunches.)
Tara
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Posts: 50
Joined: Thu Jan 08, 2009 6:01 am
Location: Johnson City, TN

Week 10, Day 2

Postby Tara » Fri Mar 13, 2009 2:35 pm

Today we repeated L7D2 again. We both did better on all rounds than last week and they all felt better.

Me:
    R1 1:31 R2 1:24 R3 1:20 R4 1:15 R5 1:05
Hubby:
    R1 1:13 R2 1:09 R3 1:06 R4 1:04 R5 1:00

Last week:
Me:
R1 1:36 R2 1:25 R3 1:26 R4 1:20 R5 1:11

Hubby:
R1 1:16 R2 1:13 R3 1:13 R4 1:09 R5 1:04

We followed with abs (Roman chair, weighted twists, crunches.)
Tara
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Posts: 50
Joined: Thu Jan 08, 2009 6:01 am
Location: Johnson City, TN

Week 10, Day 3

Postby Tara » Sun Mar 15, 2009 8:39 am

AT LAST - SUCCESS!!! at least for level 7.

I felt really good going downstairs to do L7D3 today and managed 80 body rows without stopping for a breather. That allowed me to have another breather between body rows and push-ups (I had determined that was where the nausea set in normally) and yea, no nausea today!!

Me: 5 minutes (pretty much on the nose, hubby was coaching me through the last 30 squats.)
Hubby: 4 minutes 33 seconds

Last Week
Me: 6 minutes 44 seconds

Hubby: 6 minutes 10 seconds

We followed up with abs (Roman chair, weighted twists, crunches.) We will most likely take a rest week and then move on to level 8.
Tara
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Posts: 50
Joined: Thu Jan 08, 2009 6:01 am
Location: Johnson City, TN

Postby volleyball_man » Sun Mar 15, 2009 12:07 pm

Have you tested your ability to do a pullup lately?
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Pull-ups

Postby Tara » Sun Mar 15, 2009 12:29 pm

Yes, I have tried and still no real success. I came to the realization a couple of weeks ago that body rows were really not helping me get stronger to do a pull-up, so once we get through the initial 8 levels with the body rows, I am going to work on pull-ups, by doing assisted ones and negatives.

We have a pull-up/dip station and the way it is built does not allow for swing. I know that it is kind of bad form, but I feel like if I could get some swing in my legs, I could do it (kind of like kipping.) Oh well, that will be the next challenge after level 8. Right now, I am just proud that I got through level 7 and can do 40 push-ups without taking a break.
Tara
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Posts: 50
Joined: Thu Jan 08, 2009 6:01 am
Location: Johnson City, TN

Postby volleyball_man » Mon Mar 16, 2009 5:42 am

Be conservative with the negatives. Do them, by all means, but just don't over do them.

Google "pallet band" and get one to loop over the bar.

I kip without guilt.
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Postby Tara » Mon Mar 16, 2009 8:59 am

Thanks VB!! I just ordered some from McMaster Carr. It is funny, I used to order a lot of stuff from them when I was in school and at my old job. Who knew those things could have so many uses?
Tara
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Posts: 50
Joined: Thu Jan 08, 2009 6:01 am
Location: Johnson City, TN

Week 11, Day 1

Postby Tara » Wed Mar 18, 2009 5:09 pm

This week is our active rest week, plus we are going out of town, so we may not get all 3 days. Based on that and a great tip from volleyball_man, we did a non timed four set workout tonight using our brand new pallet bands from McMaster-Carr to help with pull-ups.

They are awesome!!!! I ordered 4 based on some info that I found on a cross fit blog and started out with 3. It is an amazing little set-up. I can now do pull-ups!! Yes, they are assisted, but I can reduce the number of bands as I get stronger.

I used 3 bands (actually did try 2 and am not quite there yet) for all sets and my husband used 2.
Me:
Set 1:
    15 pull-ups, 20 push-ups, 20 squats
Set 2:
    15 pull-ups, 25 push-ups, 30 squats
Set 3:
    15 pull-ups, 26 push-ups, 35 squats
Set 4:
    15 pull-ups, 25 push-ups, 40 squats

Hubby:
Set 1:
    15 pull-ups, 25 push-ups, 30 squats
Set 2:
    15 pull-ups, 25 push-ups, 30 squats
Set 3:
    14 pull-ups, 25 push-ups, 30 squats
Set 4:
    15 pull-ups, 25 push-ups, 30 squats

We followed up with abs (ball roll-outs, cross-body mountain climbers, legs-up crunches.)
Tara
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Posts: 50
Joined: Thu Jan 08, 2009 6:01 am
Location: Johnson City, TN

Week 11, Day 2

Postby Tara » Fri Mar 20, 2009 8:50 am

We did another "active rest" workout today. We had to do it separately, since we are heading out of town this afternoon.

Hubby:
    50 pull-ups
    100 push-ups
    100 squats
Me:
    35 pull-ups
    50 push-ups
    80 squats

We both followed with abs.
Tara
Member
 
Posts: 50
Joined: Thu Jan 08, 2009 6:01 am
Location: Johnson City, TN

Week 12, Day 1

Postby Tara » Wed Mar 25, 2009 2:25 pm

We started on level 8 today after 2 days of "active recovery" last week. It was hard for me(I knew it would be anyway) because I worked out with a trainer yesterday and my legs were pretty sore today.


L8D1 - Me: 20 rounds :(

L8D1 - Hubby: 23 rounds

Followed up with abs (weighted bicycles, weighted ball toss, stability ball transfers.)

I am worn out now.
Tara
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Posts: 50
Joined: Thu Jan 08, 2009 6:01 am
Location: Johnson City, TN

Week 12, Day 2

Postby Tara » Fri Mar 27, 2009 8:46 am

We are going out of town again this weekend, so we had to do L8D2 separately.

Me:
    R1 1:56 R2 1:45 R3 1:40 R4 1:35 R5 1:22
Hubby:
    R1 1:22 R2 1:20 R3 1:14 R4 1:13 R5 1:10

We followed up with abs (kick-outs, crunches, mason twists.)
Tara
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Posts: 50
Joined: Thu Jan 08, 2009 6:01 am
Location: Johnson City, TN

Postby brichm01 » Sat Mar 28, 2009 3:39 am

Try a large diameter exercise ball. I found that helped with pull-ups. You can kind bend your knees and "hook" your feet on the ball. I found body rows end up working your trapezoid and rhomboid muscles and not really your lats (which are the primary muscles used in a pull-up.) Check out the links_>

http://en.wikipedia.org/wiki/Rhomboid_muscle
http://en.wikipedia.org/wiki/Trapezius_muscle
http://en.wikipedia.org/wiki/Latissimus_dorsi

I think you gain more cardiac benefit from doing the full pull-up since the lats are much bigger muscle thus require more oxygen hence more blood flow.
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