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KTG's Log

body weight exercises

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Level 5 Week 10

Postby KTG » Fri Jun 07, 2013 5:52 pm

Off for a few weeks in California. Got in some great running, but not so much on the pull-ups and push-ups.

L5D1 - 20 rounds -- Feeling the transition from Spring to Summer. The heat and humidity really slows things down.
L5D2 - 5:42 -- A little slower after some big weekend cardio work.
L5D3 - 9:51. Still working on the bigger sets. Pull-ups at 8-7-4-3-2-2 Push-ups at 19-17-8-7.

I'm still aiming to get to 8-7-6-5 for the pull-ups and 19-17-15 for the push-ups. Then I'll work on shortening the breaks. Still, can't quite get to those numbers.
KTG
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Re: Level 5 - Week 12

Postby KTG » Sat Jun 29, 2013 12:56 pm

OK, had to go back out to California, so really off and on.

L5D1 - 23 rounds. Slow and steady. Still off from 25 at the end of April.
L5D2 - 5:19. Also a little slower than April's 5:09. Still strict 3 minute rests.
L5D3 - 12:21. There was almost a 2 week break between D2 and D3. I did keep up with some random push-ups and pull-ups a couple of times.

New experiment for L5D3. Since I am not worried about leveling up right now, I've decided to focus a bit more on getting the set sizes up. My goal was 8-7-6-5 for the pull-ups and 19-17-15 for the push-ups. I used the timer for strict 90 second rounds. This worked well for the pull-ups, which felt right on target. I met both the reps and time goals, but was definitely struggling on the very last one. The push-ups worked for the first two sets (19-17), but I was out of gas for the last one and had to do three sets of 5 over two minutes. I'll try this pattern again next week.

In any case, I think it is a real lesson about set sizes. Doing the smaller set sizes I started level five at 8:11 for D3. Here it is more than 4 minutes slower, and I'm struggling. But, the struggle is the point and I know I have to get the set sizes bigger if I am going to have any chance of getting past level 6. So, my plan for now is to keep working this pattern. When I can do it at 90 seconds per round, I'll start shaving the time.
KTG
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Re: KTG's Log

Postby oathblivion » Fri Jul 05, 2013 2:09 pm

Hi KTG, i dint have the time to read ALL your posts but from what i can tell you took 6 months to go from lvl 4 to lvl 5 and since early 2012 until now you are stuck at level 5.

Just want to know your experience, is it really that difficult to level up from lvl 5 to 6 or is it because you don't bother to do so because you're satisfied.

Also i want to ask if doing pullups for day 3 should be continuous or.... can i do them in sets to level up? If i do them in sets i might be able to reach level 5 instead of being stuck at level 4 because im unable to complete 16 pullups in a row. im still stuck at 14 im only able to increase about 1 rep a week.

Edit"

Nvm what i said hahaha. I just tried to do level 5 only managed 17 pull ups even with rest within 5 minutes Muscles get fatigued wayy to easily. Now i understand why it doesnt really make much difference.
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Re: Level 5 - Week 13

Postby KTG » Sat Jul 06, 2013 9:04 am

Oathblivion - I have leveled up very slowly. This is mostly, I'm sure, because I'm older and this is a relatively new thing for me. I've been a runner all my life, with pretty pathetic upper-body skills. So, I'm building from scratch at an age where muscle goes away any time you sit down for a few minutes.

That said, I am reasonably satisfied at level 5 and have focused more on strong form and increasing my set sizes, rather than just leveling up. If I switched to some chin-ups and weaker push-up form, I think I could probably level up now. My plan is to stay on level 5 until I can get through it with larger sets and strict form. If I see the L5D1 rounds really going up over 30, I may change that plan.

The D3 pull-ups do not have to be continuous, but that would be pretty awesome if you could do them that way. I can now do level 2 with continuous pull-up and push-up sets, but am a long way from that standard for level 3.

This week's results:

L5D1 - 22 rounds. Solid form. Alternating chin-ups and pull-ups. Very hot and humid.
L5D2 - 5:24. All pull-ups. Solid, but a little slow in the heat.
L5D3 - 11:25. An improvement over last week. Again did the pull-ups at 8-7-6-5, which was my goal. Push-ups were 19-17-8-7, where goal was 19-17-15. Squats straight through. I did the pull-up sets and the first 2 push-up sets in strict 90 second intervals. I'll try to start reducing that a little next week.
KTG
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Re: KTG's Log

Postby oathblivion » Sat Jul 06, 2013 3:01 pm

Thanks alot KTG for your insight =D and keep up the good work.
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Re: Level 5 - Week 14

Postby KTG » Sat Jul 13, 2013 3:16 am

L5D1 - 24 rounds. It was a little cooler and I'm getting a little stronger. The pull-ups are still fading a bit at the end. First 16 rounds under 50 seconds, then stayed under 1 min until the last 2.
L5D2 - 5:04. Still strict 3 minute rests. Getting close to 5 min, at which point I'll go to 2:30 for the rests. All pull-ups.
L5D3 - 10:32. Pull-ups at 8-7-6-5 in 85 second rounds. Push-ups at 19-17-10-5. 85 seconds for the first two, was aiming for 15 in the third set, but couldn't pull it off. Squats straight through.

A nice week of improvements. Next week will try to get to 25 rounds for L5D1, under 5 for L5D2, and 19-17-15 for the push-ups on L5D3.

Still holding good form all the way through.
KTG
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Re: Level 5 - Week 15

Postby KTG » Sun Jul 28, 2013 8:48 am

Still struggling.

L5D1 - 22 rounds. Felt OK all the way through, just not very fast.
L5D2 - 5:28. Same comments
L5D3 - 11:50. Did the pull-ups in 8-7-6-5, 90 seconds per round. That still feels a the limit by the last one. Push-ups still stuck at 19-17-8-7. The time is OK at 90 seconds for the first two rounds and combined 90 seconds for the last two. But I need to get these stronger. Squats at 25-26 after a big leg workout yesterday.

No improvements this week, but it is done.
KTG
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I'm back.

Postby KTG » Tue Jun 23, 2015 11:34 am

So, I took a couple years off from Simplefit. I prepared for and ran the Boston Marathon (great experience!) and then had a couple of book projects and a move. I've been on the road or living without a pull-up bar for the past 7 months.

Now it is time to get back at it. Alas, some significant ground has been lost. I'm still without a pull-up bar, which means adding a run to the workout, and my only pull-ups will be the Simplefit workouts. That will make it an interesting experience.

I've just passed L1D3 and am now starting on L2.
KTG
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Posts: 521
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Level 2 - Week 1

Postby KTG » Fri Jun 26, 2015 11:45 am

First week at level 2.

L2D1 - 19 rounds. Alternating chin-ups and pull-ups. This was pretty relaxed (hot and humid day). Started with 3 mile run at 7:50 pace.
L2D2 - 4:20. No problem. Added an extra pull-up and some extra push-ups to the last 2 rounds. 3 minute breaks. Did this in the middle of a 10 mile run.
L2D3 - 4:58. Not by much, but I'll take it. Pull-ups 5,3,2,2,1 (was aiming for 5,3,3,2). Push-ups 13,8,5. Squats straight through. Strong form on all exercises.

I expected to be on L2 for 2 weeks, so was pleased with this result. Next goal: back to level 4 by August.
KTG
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Level 3 - Week 1

Postby KTG » Mon Jul 06, 2015 5:08 am

Despite the long weekend, I couldn't get my L3D3 workout in. Pathetic!

But here is the rest of the week:

L3D1 - 15 rounds. Sandwiched between 3 mile runs. Didn't push too hard for the first day back on L3, but still running out of steam on the pull-ups toward the end.
L3D2 - 5:48. This seemed pretty straightforward, so started with just 2 minute breaks.
L3D3 - Missed.

An interesting question is whether it is better just to maintain the D1,D2,D3 sequence no matter how many days in between, or to maintain the schedule for 3 workouts per week and drop a workout if missed. At this point I am going to do the latter, since I want to get back into the discipline of structuring the workouts each week.
KTG
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Level 3 - Week 2

Postby KTG » Fri Jul 10, 2015 8:22 am

Second week on level 3. Everything felt solid and on pace. Careful form all the way through.

L3D1 - 19 rounds. Alternating pull ups and chin ups. Last round of pull-ups was 1-1 instead of doing 2. Again sandwiched between 3 mile runs.
L3D2 - 5:24. Did this in the middle of a very hot and humid 10 mile run. 3 minute breaks.
L3D3 - 5:24. All pull ups at 6-4-3-2-1. Push-ups 10-10-7-6. Squats straight through.

A good week. On track, I think, to hit level 4 by the end of the month.
KTG
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Re: KTG's Log

Postby Gravityman » Mon Jul 13, 2015 6:00 pm

hey,

Vegetarian here as well, have you found any improvents in muscles mass or weightloss since you started? My pullups suck mightily, but much of that is from having to haul a spare tire up and down on the bar!
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Re: KTG's Log

Postby KTG » Fri Jul 17, 2015 4:34 pm

Weight has not been too much of an issue for me. In part, I imagine, because I have been a vegetarian and a runner for many years. Plus, more than likely, just lucky genes.

Frankly, I haven't seen that much change in muscle mass either. Certainly, there are more muscles and more definition. The clearer measurement is just going from struggling on pull-ups to really feeling like they are just another exercise.
KTG
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Posts: 521
Joined: Tue Jun 21, 2011 10:19 pm

Level 3 - Week 3

Postby KTG » Sun Jul 19, 2015 10:28 am

Still moving forward on level 3.

L3D1 - 20 rounds. +1 from last week, and all rounds were doubles for the pull-ups/chin-ups. Felt solid.
L3D2 - 4:21. Nice increase in speed. This was 3 minute breaks. Next week I'll go down to 2 minutes between rounds.
L3D3 - 5:09. Almost there. Pull-ups in 7-4-3-2. Push-ups in 15-10-8. Squats straight through. Pleased with increase in the first set of pull-ups and push-ups.

I think I should be able to break through to level four next week. Last time, it took me 7 weeks to do level 3, so this looks to be improving (if, in fact, I level up). Alas, I spent 4 hard months on level 4 last time through, so I'm not sure that is something I look forward to.
KTG
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Level 3 - Week 4 (moving up)

Postby KTG » Fri Jul 24, 2015 8:26 am

Finished level 3 on schedule.

L3D1 - 25 rounds. Big improvement over last week. Felt good all the way through despite being hot and humid.
L3D2 - 4:38. Did this in the middle of a 10 mile run. 2 minute breaks and upped the pull-ups to 4 for the last two sets.
L3D3 - 4:48. Solid. I was hoping for 8-5-3 on the pull-ups and 18-15 on the push-ups. Had to settle for 8-4-2-2 and 18-5-5-5.

I was glad to get through L3 and to have increased my starting reps. Still a lot of room for improvement. Anyway, on to level 4. Last time, this really held me up for a long time. We'll see if I can get through more quickly this time around.
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