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Satty's Log

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Re: Satty's Log

Postby Satttboombatty » Fri Oct 18, 2013 7:59 am

Week 8:
Recovery Week
L1 D1: 80 circuits.
L1 D2: :27.3.0, Rd2 :26.8, Rd3 :26.1, Rd4 :27.9, Rd5 :27.8 Quicker 2 minute breaks
D2: T25 Speed 1.0
L1 D3: 1:05.7
D3: T25 Cardio
Off D1: T25 Total Body modified for low impact
Off D2: T25 Lower Focus modified for low impact
Off D3: T25 Total Body modified for low impact, T25 Abdominal Circuit

Don't know why I didn't post this when I did it. But this was the results from my rest week. Had to take time off for work and to really rest my back, it just wasn't getting better, so I spent about a month and a half doing low impact cardio while it slowly got better. Finally feel good enough to get back to this regime. Starting with a lower intensity L2 week to get back into it.
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Re: Satty's Log

Postby Satttboombatty » Mon Oct 28, 2013 8:53 am

Week 9:
L2 D1: 60 circuits.
L2 D2: Rd1 :34.9, Rd2 :34.2, Rd3 :32.3, Rd4 :33.3, Rd5 :34.2 Quicker 2 Minute Breaks
L2 D3: 1:59 pullups 10, 1, 1, 1. Forgot that I suck when I try to extend my pullups.
Off Days: T25 modified workouts
First week back. Definitely had some cobwebs to be shaken off. Next week will be a L4 week.
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Re: Satty's Log

Postby Satttboombatty » Mon Nov 04, 2013 6:43 am

Week 10:
L4 D1: 38 circuits. Pull-ups tough after 20.
L4 D2: Rd1 :53.9, Rd2 :51, Rd3 :49.8, Rd4 :55.2, Rd5 :53.8 Quicker 2 Minute Breaks
D2 Sprints: 1 mile jog, 6x100m, 3x200m, 1/2 mile jog
L4 D3: 3:50.3 pull-ups 5, 5, 3, 2, 2, 1, 1, 1 Ugly pull-ups, 7-10 sec. rest between but got them done.
D3 Sprints: 1 mile jog, 8x100m, 3x200m

I was thinking of doing Level 5 next but I'm leaning towards just getting back to Level 6, take it slow and get my pull-up strength back. I don't imagine I will advance for a while. If I can get 4 sets of 5 reps down in short time I think it will make a real positive difference. I might even do some cheat reps because the single pull-ups I just don't think are helping. There's always some momentum when you do that. When I get into trouble I will have a chair ready and 'toe' up 3 reps and count them as 1, that might help me get past this 'weakness' with pull-ups.
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Re: Satty's Log

Postby Satttboombatty » Fri Nov 08, 2013 3:16 pm

Week 11:
L6 D1: 22 circuits. Worst ever. Pull-ups were dreadful. I had to go after 1 day of rest from last week's judgment but still I hated my pull-ups. I incorporated my chair when I struggled and I think it's better. But who knows, maybe it's hurting me. All I know is after the first 5 circuits, 3 reps were impossible. Because I don't like doing just 1 pull-up, I did 3 chair pull-ups for the 3rd rep. That went all the way to circuit 17, where I struggled with my first rep and switched to 2 chair reps (6 reps). I only hope this will help get my back strength back up. If I had to guess, without the chair, I may have had 10-12 circuits max in me, all due to pull-ups. My pushups and squats were fine.
L6 D2: Rd1 1:11.4, Rd2 1:10.9, Rd3 1:10.2, Rd4 1:14.8, Rd5 1:18.5
L6 D3: 6:28.2 Brutal as expected. Pull-ups were 8, 7, 3, 3, 3, 5, 3. The last 2 sets of 5 and 3 were done with a chair. I chose to switch because my 3rd pull-up in set 3¬-5 were rough. Doing 3 reps for 1 added a lot of time I'm sure but I think it is better to build back my strength instead of jumping up for single reps. Pushups got rough after 42. Squats were all good.
D3 Sprints: 1 mile jog, 8x100m, 2x200m
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Re: Satty's Log

Postby Satttboombatty » Mon Nov 18, 2013 8:10 am

Week 12: Going to take measurements each week, partly to keep me focused. Measurements: 210.8 lbs, Chest 44", Waist 39", Arms 16 1/4", Thighs 24 1/2"
L6 D1: 26 circuits. Better pull-up results. Did 13 circuits without going to the chair for the 3rd rep. Made it to last week's number of 22 with doing only the 3rd rep with a chair assist. Decided I wanted to work the pushups and squats more so the last 4 circuits were all chair assisted pull-ups. I'm ok with that, since 9 reps per circuits you still feel a nice burn.
L6 D2: Rd1 1:11.6, Rd2 1:12.1, Rd3 1:09.7, Rd4 1:11.6, Rd5 1:11.5
D2 Sprint: 1 mile jog, 8x100m, 4x200m
L6 D3: 5:45.1. Pull-ups were 8, 8, 5, 3, 6, 2. Chair assist pull-ups were used the last 2 sets. However, the last set of 2 chair reps (6 reps) were done after everything. I had a math brain fart and thought I did 32 when actually I only achieved 30. I was done at 5:31 but I added in 6 slow chair reps partly as a penalty and partly to keep me honest. I'm still pretty happy and see an improvement with my pull-up reps. Pushups remain tough late in the reps, this week after 45. I want to keep moving the number before I need a rest up each week. All in all, a nice week.
D3 Sprints: 1 mile jog, 8x100m, 4x200m
Off D1: T25 Alpha Cardio
Off D2: T25 Alpha Ab Intervals
Off D3: Bike 1 hr.
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Re: Satty's Log

Postby Satttboombatty » Mon Nov 25, 2013 7:16 am

Week 13: Measurements: Weight 212.7 lbs., Chest 44", Waist 39", Arms 16 1/4", Thighs 24 1/2"
Fifth week back. I thought about pushing through, but my hamstring is really sore, maybe a mild pull, so I'm not doing sprints. This convinced me to do a 'rest' week like prescribed instead of another L6.
L2 D1: 59 circuits. Went purposely slow and tried to follow a rhythm, so my circuits are lower. I also purposely made sure my pull-up started with a dead hang and did not use momentum to try to get some progress with my pull-up strength.
L2 D2: Rd1 :38.9, Rd2 :37, Rd3 :36, Rd4 :37.2, Rd5 :35.7
D2 Bike: 1 hr.
L2 D3: 2:05.1 Pull-ups 10, 6 Wanted to get a few more in to work on rep stamina, see how I felt after a set of 10. With a 10-15 sec rest, I got 6 up but struggled. Did deep pushups (actually touched my chest to the ground) to get a little more out of it and fatigue myself some more, squats I purposely slowed down to have a controlled cadence. All in all, I felt good about taking a rest week and just working on form.
D3 Bike: 1 hr.
Off D1: T26 Speed 1.0
Off D2: T25 Stretch
Off D3: T25 Ab Intervals
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Re: Satty's Log

Postby Satttboombatty » Sun Dec 01, 2013 11:47 am

Week 14: Measurements: Weight 212.7 lbs., Chest 44", Waist 39", Arms 16 1/4", Thighs 24 1/2"
L6 D1: 30 circuits. 14 circuits were unassisted pull-ups. 15-28 were 3rd rep chair assist (3 reps). Last 2 circuits were all chair assist (9 reps). Went 14 seconds over but I wanted to finish that 30th circuit.
L6 D2: Rd1 1:14, Rd2 1:13, Rd3 1:13.1, Rd4 1:15.8, Rd5 1:16.5
L6 D3: 5:40. Pull-ups 8, 8, 6, 4, 2, 4 (x3 chair assisted pull-ups). Pushups went to 50 before a break.
Off D1: T25 Speed 1.0
Off D2: T25 Alpha Cardio
Off D3: Sprints: 1 mile jog, 8x100m, 4x200m
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Re: Satty's Log

Postby Satttboombatty » Sun Dec 08, 2013 3:54 pm

Week 15: Measurements: Weight 214.1lbs., Chest 44", Waist 39", Arms 16 1/4", Thighs 24 1/2"
L6 D1: Rd1 1:13.2, Rd2 1:10.6, Rd3 1:13.8, Rd4 1:13.6, Rd5 1:20.3 Switched strength and endurance this week due to schedule. Shorter rests of 2:30. Really felt it in the last set's pushups.
L6 D2: 26 circuits. 17 unassisted, 9 third rep chair assisted (3 reps). Felt sluggish and stopped because I felt myself using a bit more momentum then I wanted to, resulting in my lower back getting aggravated.
L6 D3: 6:00.7 Fuck me! Awful. Pull-ups 8, 8, 6, 3, 2, 5 (x3 chair assisted pull-ups). Pushups went to 52 before break. Decided to do a breakdown of time by exercise. Breakdown: 2:46.8 pull-up, 1:54.1 pushup, 1:19.3 squat
D3: Cardio 10 mins.
Off D1: T25 Stretch
Off D2: T25 Speed 1.0, Yoga 10 mins
Off D3: Sprints 1 mile jog, 8x100m, 4x200m, 1x300m
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Re: Satty's Log

Postby Satttboombatty » Sun Dec 08, 2013 3:54 pm

Week 15: Measurements: Weight 214.1lbs., Chest 44", Waist 39", Arms 16 1/4", Thighs 24 1/2"
L6 D1: Rd1 1:13.2, Rd2 1:10.6, Rd3 1:13.8, Rd4 1:13.6, Rd5 1:20.3 Switched strength and endurance this week due to schedule. Shorter rests of 2:30. Really felt it in the last set's pushups.
L6 D2: 26 circuits. 17 unassisted, 9 third rep chair assisted (3 reps). Felt sluggish and stopped because I felt myself using a bit more momentum then I wanted to, resulting in my lower back getting aggravated.
L6 D3: 6:00.7 Fuck me! Awful. Pull-ups 8, 8, 6, 3, 2, 5 (x3 chair assisted pull-ups). Pushups went to 52 before break. Decided to do a breakdown of time by exercise. Breakdown: 2:46.8 pull-up, 1:54.1 pushup, 1:19.3 squat
D3: Cardio 10 mins.
Off D1: T25 Stretch
Off D2: T25 Speed 1.0, Yoga 10 mins
Off D3: Sprints 1 mile jog, 8x100m, 4x200m, 1x300m
Satttboombatty
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Re: Satty's Log

Postby Satttboombatty » Sun Dec 08, 2013 3:54 pm

Week 15: Measurements: Weight 214.1lbs., Chest 44", Waist 39", Arms 16 1/4", Thighs 24 1/2"
L6 D1: Rd1 1:13.2, Rd2 1:10.6, Rd3 1:13.8, Rd4 1:13.6, Rd5 1:20.3 Switched strength and endurance this week due to schedule. Shorter rests of 2:30. Really felt it in the last set's pushups.
L6 D2: 26 circuits. 17 unassisted, 9 third rep chair assisted (3 reps). Felt sluggish and stopped because I felt myself using a bit more momentum then I wanted to, resulting in my lower back getting aggravated.
L6 D3: 6:00.7 Fuck me! Awful. Pull-ups 8, 8, 6, 3, 2, 5 (x3 chair assisted pull-ups). Pushups went to 52 before break. Decided to do a breakdown of time by exercise. Breakdown: 2:46.8 pull-up, 1:54.1 pushup, 1:19.3 squat
D3: Cardio 10 mins.
Off D1: T25 Stretch
Off D2: T25 Speed 1.0, Yoga 10 mins
Off D3: Sprints 1 mile jog, 8x100m, 4x200m, 1x300m
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Re: Satty's Log

Postby Satttboombatty » Mon Dec 16, 2013 6:05 am

Week 16: Measurements: Weight 211.9 lbs., Chest 44 1/2", Waist 39", Arms 16 1/2", Thighs 24 1/4" BMI 32.5
L6 D1: Rd1 1:09.8, Rd2 1:05.4, Rd3 1:05, Rd4 1:06.4, Rd5 1:07.2 1 additional set of 'false grip' pull-ups, to fatigue, 10 reps. Switched strength and endurance this week due to schedule. Shorter rests of 2:30. Felt good even going a hair faster thru squats.
L6 D2: 29 circuits. 17 unassisted, 12 third rep chair assisted (3 reps). Splits: 10 circuits 5:20.3, 10 circuits 7:20.4, 9 circuits 7:15.1
L6 D3: 5:25.7 Pull-ups 8, 8, 4, 2, 2, 5 (x3 chair assisted pull-ups) 3 (x3 chair assisted pull-ups). Pushups went to 55 before break. Breakdown: 2:52.5 pull-ups, 1:18.9 pushups, 1:13.5 squats. Really struggled in pull-ups I think because I was trying to go faster. I had to go to chair assisted earlier so I'm disappointed. But pushups and squats were solid so overall I'm happy. I really need to get my pull-up endurance stronger.
No workouts on off days other than walking or work. Aggravated Left Achilles doing sprints last week. Cardio is going to take a serious hit for a month as I treat it.
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Re: Satty's Log

Postby Satttboombatty » Mon Dec 23, 2013 10:58 am

Week 17: Measurements: Weight 213.9 lbs., Chest 44 1/2", Waist 39", Arms 16 1/2", Thighs 24 1/4" BMI 32.9
L2 D1: 72 circuits. Splits: 32 circuits 8:15.3, 32 circuits 9:04.4, 8 circuits
L2 D2: Rd1 31.3, Rd2 30.8, Rd3 30.1, Rd4 30.7, Rd5 30.0. Did 1 additional set of 'false grip' pull-ups, to fatigue, 15 reps. Shorter rests of 2:00. Felt good even with shorter rests.
D2: Cardio 10 mins.
L2 D3: 1:21 Pull-ups 13 non-stop (maybe a little kipping). Surprised I was able to complete without a break. Went hard with the rest of the exercises, deep pushups. Really crushed my speed from the last rest week. No break with the pull-ups makes a huge difference. All in all a good rest week.
D3: Yoga 30 mins.
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Re: Satty's Log

Postby Satttboombatty » Tue Dec 31, 2013 1:29 pm

Week 18: Measurements: Weight 211.2 lbs., Chest 44 1/2", Waist 39", Arms 16 1/2", Thighs 24 1/4" BMI 32.1
L6 D1: 27 circuits. Experimented with going slower, taking longer rests between sets, and eliminating chair assisted pull-ups. Took a 15 sec. rest circuit 1-15, 20 sec. rest circuit 16-20, 25 sec. rest 21-27. I'm pretty happy with the results.
L6 D2: Rd1 1:11, Rd2 1:11.8, Rd3 1:10.8, Rd4 1:16.4, Rd5 1:24.5 1 additional set of 'false grip' pull-ups, to fatigue, 10 reps. Did 8 pull-ups instead of 6. Set 5 I only was able to do 7.5 reps.
L6 D3: 5:42.7 Pull-ups 8,8,4,2,2,2,2,2,1,1. Pushups rested after 50. Didn't record splits. Tried going back to no-chair pull-ups and my forearms were on fire, feel pulled. Not pretty.
Off D2: Rowing: 14 mins, Elliptical 26 mins.
Overall, not bad, but definitely not great. I am not seeing much growth at this point, so I'm going to take a break and do a different workout. I just got P90X3 so a round of that sounds pretty good to kick start my workouts.
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