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cook12345's log :)

body weight exercises

Moderator: cheapo

cook12345's log :)

Postby cook12345 » Tue Jun 08, 2010 4:45 pm

okay - so I'm a lurker at MDA (among other sites) and came across cheapo's post - it sounded like exactly what I was looking for - I'm already eating mostly primal - but have a hard time getting the exercise in...I even got my husband and son to try it as well...

At first I was just logging on an excel spreadsheet....but decided to bite the bullet and post it here...I wonder how many other girls do this workout? I'm just under 5'2" - not much for getting on the scale - I'm guessing I weigh about 145. I'm really more interested in how my clothes feel...so that's how I'll judge my progress (aside from leveling up)...

So - I'll catch up my first 3 weeks - I'm still on L1, and I still can't do a single pull-up...

Week 1
L1D1 - 24 rounds (only did one jumping pull-up, knee push-ups, and thought I was going to DIE with the squats)
L1D2 - 5 rounds for 4:28 (only one jumping pull-up, knee push-ups, and amazingly my legs felt better after D2)
L1D3 - 4:13 (realized I should be doing 3 subs - so 30 jumping pull-ups, knee push-ups)

Week 2
L1D1 - 22 rounds (66 jumping pull-ups, knee push-ups)
L1D2 - 5 rounds for 5:15 (30 body rows, knee push-ups)
L1D3 - 4:01 (30 body rows, knee push-ups)

Week 3
L1D1 - 20 rounds (60 body rows, 1/2 reg push-ups, 1/2 knee push-ups, concentrated on deep squats)
L1D2 - 5 rounds for 5:12 (30 body rows, 1/2 reg push-ups, 1/2 knee push-ups, concentrated on deep squats)
L1D3 - 3:45 (30 body rows, 1/2 reg push-ups, 1/2 knee push-ups, concentrated on deep squats)

so - as you can see, I'm definitely well below the 5 minute mark on D3 - but still cannot do a pull-up. I can see increases in strength, and can see some definition in my back.

I'm hoping I'm doing the body rows correctly - I have a step stool that I set out and put my feet on, then pull up on the pull-up bar - my only concern is that I'm not tall enough to lift myself all the way up over the bar, but I'm doing the best I can - and I feel this more than the jumping pull-ups (can't do a negative yet, either)

Any comments, etc. appreciated :P
Last edited by cook12345 on Tue Jun 15, 2010 6:24 pm, edited 2 times in total.
cook12345
Member
 
Posts: 29
Joined: Tue Jun 08, 2010 4:19 pm
Location: KY

Week 4

Postby cook12345 » Tue Jun 08, 2010 4:48 pm

Week 4
L1D1 - 21 rounds (63 body rows, 1/2 reg push-ups, 1/2 knee push-ups, concentrated on deep squats)

I attempted a negative...did fine the first 2, but then lost all strength - so I went back to body rows
Last edited by cook12345 on Tue Jun 15, 2010 6:24 pm, edited 1 time in total.
cook12345
Member
 
Posts: 29
Joined: Tue Jun 08, 2010 4:19 pm
Location: KY

Week 4

Postby cook12345 » Thu Jun 10, 2010 5:07 pm

L1D2 - 5 rounds for 4:56 (30 body rows, 1/2 reg push-ups, 1/2 knee push-ups, concentrated on deep squats)

improved on last week's time :)
cook12345
Member
 
Posts: 29
Joined: Tue Jun 08, 2010 4:19 pm
Location: KY

Postby cook12345 » Sun Jun 13, 2010 5:32 pm

L1D3 - 3:35 (30 body rows, a little less than 1/2 reg push-ups, rest knee push-ups, concentrated on deep squats)

still improving on time...I can tell I'm getting stronger, but still no pullup....
cook12345
Member
 
Posts: 29
Joined: Tue Jun 08, 2010 4:19 pm
Location: KY

Postby cook12345 » Tue Jun 15, 2010 6:22 pm

Week 5
L1D1 - 21 rounds (45 body rows/15 jumping chinups, all knee pushups, concentrated on deep squats)

went back to knee pushups - I was feeling a pull in my shoulder and started looking at form - I believe my hands are out too wide in the regular pushup - and I can't do them with my hands under me, so I'm back to knee pushups for now...
cook12345
Member
 
Posts: 29
Joined: Tue Jun 08, 2010 4:19 pm
Location: KY

Postby cook12345 » Fri Jun 18, 2010 5:44 am

L1D2 - 5 rounds for 4:36 (30 jumping pullups, all knee pushups, concentrated on deep squats)

improved on last week's time - and felt as though I was catching a little bit of "air time" on the pullups - definite improvement, allbeit small....

I'm either going to have to skip L1D3 this week, or do it today - with no rest day - headed out to the beach for the next week. Not sure if I'll SF - but there will be plenty of beachwalking and playing in the sand/water
cook12345
Member
 
Posts: 29
Joined: Tue Jun 08, 2010 4:19 pm
Location: KY

Postby cook12345 » Mon Jun 28, 2010 5:50 pm

ended up skipping L1D3 for week 5, and was on vacation last week...

Week 6
L1D1 - 26 rounds - PR (jumping chinups, all knee pushups, concentrated on deep squats)

PR - but didn't really feel like I was doing much on the "jumping chinups" at the end...
cook12345
Member
 
Posts: 29
Joined: Tue Jun 08, 2010 4:19 pm
Location: KY


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