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franklymydarling's log

body weight exercises

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franklymydarling's log

Postby franklymydarling » Tue May 28, 2013 12:52 pm

I am a 39 years old, 5'11", 139 lbs male. I started Simplefit back in August of last year. I am attracted to Simplefit because I am a stay-at-home dad of two kids. I don't have time, money, or desire to go to the gym. In fact, I've never enjoyed exercise. I've had a pull up bar at home and I could always do a few. I enjoy long hikes in the woods with my dog when someone else has the kids. So, I wasn't sedentary, but I wasn't in shape either.
I heard about body weight exercise (I think through Reddit) and it made lots of sense to me. Simplefit was the most straight forward program that I found. I must say I really dig it. Most of you are here to shed pounds, many of you were in shape in your teens and twenties. I have always struggled to keep weight on and build muscle. Even now, I'm down six pounds from my starting weight, but I'm much healthier and stronger. The dog and I are now jogging through the woods two to three times a week (usually on Day 2 and Day 3). I try to hit all the inclines that I can find in my immediate area so that I'm reinforce my leg workouts.
My goal is two complete the basic body weight exercise program by the end of the year, weigh in at 160 lbs, and hopefully build up some bone mass. Honestly, I'd be happy to be at level 8 by this time next year, but I want to set a high goal for myself.
Anyway, I resumed Level 4 this week after a rest week.

Level 4 Day One: 18 rounds

I've trying to do five rounds at a time without resting. I felt sluggish today especially with the push-ups. I took more breaks than I wanted after repetition 12. My door frame is small and therefore my feet hit touch the ground when I do pull ups. Although I kept good form throughout the workout, my heels touched the floor at the beginning of each repetition after about number 12, when I started to wear down. I keep my feet out in front of me when I doing pull ups or chin ups, maybe I should tuck them underneath me and just use dead weight.
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Re: franklymydarling's log

Postby sean_x » Wed May 29, 2013 8:39 am

Hi Frank...
Good to read you're post.
I think you're right when saying that most people want to loose weight here. Personally I'm not obese (now, but was just in that catagory a couple of years ago if you go by that ridiculous BMI scale rubbish), and am here to loose a few pounds of fat while maintaining muscle, and getting overall fitter.
I think to build muscle there are too many reps with Simplefit, yes, get a great workout, sweat and pump, but the highly intense stimulation isnt there. Also for bone density i gather that lifting large weights triggers this, but before you go and start deadlifting and doing clean and presses I also think you can build muscle and strenghten bone with judt bodyweight exercises.
If you keep the reps lower and work up to 1 arm push ups, 1 leg squats, chinn-ups and hand stand push ups, you'll have built some good muscle, be stronger than 99.9% of the population and have a core-strength that puts gym rats to shame.
Plus theres the advantage of just the satisfaction of improved balance and free exercise.
As for feet on the ground when starting a pull-up, I wouldnt worry too much about it as long as you're not cheating for the first few inches. Personally, I would cross my ankles and tuck my feet up - a position which I find also helps me pull-up harder anyway.
Cheers,
Sean
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Re: franklymydarling's log

Postby franklymydarling » Thu May 30, 2013 8:59 pm

Thanks Sean! I hear everything you're saying. I've actually been practicing the pistol squats (band-assisted) on the off days, Rocky-style pull-ups are still a ways away. Wouldn't hurt to practice, though, right? As for the pull-ups, I tucked my knees behind me tonight and it gave me a fuller motion albeit, a lot more swing in the motion. Got it done, feel good.

Level 4 Day Two: 5:25 secs, avg. 1:07 per rep

Squats were slow tonight, but otherwise good form.
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Re: franklymydarling's log

Postby franklymydarling » Sat Jun 01, 2013 8:38 pm

Level 4 Day 3: 8:18 secs

Pull ups were slow, but maintained good focus, keep legs tucked, reps were something like 12, 7, 3, 3, 3, 3, 5, 5.
Push-ups were excruciating (they're harder after pull-ups as opposed to chin-ups), reps were something like 11, 10, 5, 5, 10
Squats were slow, but I kept a good rhythm, no stops.

Anyway, I beat my time from two weeks ago (last week was the rest week at Level 2) by two minutes.
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Re: franklymydarling's log

Postby franklymydarling » Tue Apr 26, 2016 7:33 am

Back on the wagon here. First day. Level 4, Day 1, Reps: 13
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Re: franklymydarling's log

Postby franklymydarling » Thu Apr 28, 2016 6:35 am

lvl 4, d2, 17:40
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Re: franklymydarling's log

Postby franklymydarling » Tue May 03, 2016 5:39 am

Sat: lvl 4, d3, 1h, I was away, so subbed squats for 40 min bike ride to a playground, did the pull-ups and push-ups and rode back.
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Re: franklymydarling's log

Postby franklymydarling » Tue May 03, 2016 6:22 am

lvl 4, d1, 18 reps
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Re: franklymydarling's log

Postby franklymydarling » Sat May 07, 2016 7:53 am

lvl 4, d2, 10:33 3 asst pulls, 20 asst push
lvl 4, d3, 11:51 pulls:4,4,3,3,2,2,2; 2 asst push, all squats no break
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Re: franklymydarling's log

Postby franklymydarling » Tue May 10, 2016 10:01 am

lvl 4, d1, 20 reps, all complete!
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Re: franklymydarling's log

Postby franklymydarling » Thu May 12, 2016 7:44 am

Lvl 4, d2, 12:50, lots of asst'd pushes...
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Re: franklymydarling's log

Postby franklymydarling » Sat May 14, 2016 10:18 am

Lvl 4, d3, 10:35 (pulls in 3s, pushes in 5s, 21 lunges, 20 squats)
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Re: franklymydarling's log

Postby franklymydarling » Tue May 17, 2016 7:01 am

Lvl 4, d1, 22 reps
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Re: franklymydarling's log

Postby franklymydarling » Thu May 19, 2016 8:09 am

lvl 4, d2, 10:16, again lots of asst'd pushes ...
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Re: franklymydarling's log

Postby franklymydarling » Sun May 22, 2016 11:02 am

Missed Friday, so stretched on Saturday, Sunday: lvl 4, d3, 9:45 (2x10 pulls, 5x8+1 push, 11,15,15 squats) good form throughout, need to get lower and keep arms straighter on pushups.
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