bsaeagle84’s log

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  • #106418
    bsaeagle84
    Participant

    Just started yesterday D1L1. Completed 36 rounds with 1 real pull up and 35 sets of 3 body rows :D . Very tough workout!!!

    I am 44 years old, 5’9″, 193 lbs. My goal is to lose 20-25 lbs and build strength.

    Can I use a pull-up assist machine at my gym for Day 2 and Day 3? I would add enough assist weight to enable me to complete 3-5 pull-ups with good form. :?:

    Any thoughts?

    #120773
    iamme
    Participant

    Some over here do pullup alternatives and at least one other member uses a machine http://www.simplefit.org/phpbb/viewtopic.php?f=4&t=1665” class=”bbcode_url”>http://www.simplefit.org/phpbb/viewtopic.php?f=4&t=1665

    It’s more about making consistent progress than anything else.

    #120774
    bsaeagle84
    Participant

    Injured my back in late March, but worked through it. Started back feeling better, a little lighter from walking and diet. Went back to level 2 with the following results:

    Level Day Rounds/Time

    Week 1

    X 2 1 35

    Week 2

    X 2 1 35

    X 2 2 3:11

    X 2 3 4:02

    Week 3

    X 2 1 39

    X 2 3 3:33

    I cannot do pullups for all the rounds/time. My best is 2 pullups in a row. My last day 3 included 2,1,1,1,1, 7*3 body rows, pull ups with varying grips. I was well under 5 minutes, but I don’t feel like I should move up until I can do all the day 3 as a pull up with varying grips. does anyone have thoughts on this?

    By the way, before I started this program, I could never perform even 1 pullup. :D

    #120775
    bsaeagle84
    Participant

    Continuing with level 2 so that i can build strength for my pull ups. slowed things down today and focused on form and doing more pullups than body rows. also turned hands outward on pushups to get my elbows closer to my body. shoulders really burning now.

    d1l2 33 rounds, half with actual pullups (a lot of neutral grip) :)

    #120776
    bsaeagle84
    Participant

    d2l2 — 4:18 :)

    48.13 — 2, 1 pullups, 8pushups, 13 squats

    65.73 — 9 assisted pullups @ 50 lbs assist weight

    41.50 — 3 neutral grip pullups

    43.54 — 3 neutral grip pull ups

    58.95 — 9 assisted pullups @ 50 lbs assist weight

    doing as much as i can with actual pullups. I will try my day 3 workout without any assisted or alternative pullups.

    #120777
    bsaeagle84
    Participant

    l2d3 — 4:27!!! 😯

    Pullups — 2, 2 neutral grip, 2 chin-ups, 1, 1, 1, 1, 1, 1, 1 (most of the singles with neutral grip)

    Pushups — 20, 6

    Squats — 26

    I did it with no alternative or assisted pullups (really surprised). Pull ups took ~ 3 minutes. Pushups were tougher than usual because I turned my hands outward to force my elbows next to my sides. Squats were no problem. i might try adding weight to my squats this week.

    Leveling up to L3!!

    #120779
    bsaeagle84
    Participant

    Not been working out for a long time. Just started back today at level 1.

    48 years old, 196 lbs.

    Level 1, Day 1. — 22 rounds.

    Kicked my butt, but I feel great about the effort.

    #120780
    bsaeagle84
    Participant

    Not been working out for a long time. Just started back today at level 1.

    48 years old, 196 lbs.

    Level 1, Day 1. — 22 rounds.

    Kicked my butt, but I feel great about the effort.

    #120778
    bsaeagle84
    Participant

    L1D2 — :49, :48, :45, :42, :44, 3:48 total

    Used body row for pushup substitute, 3 per 1 pullup

    #120781
    bsaeagle84
    Participant

    L1D1 — 24 rounds. Used 3 body rows on TRXSTRAPS as pull up substitute.

    #120782
    franklymydarling
    Participant

    Welcome back!

    #120783
    bsaeagle84
    Participant

    Thanks!

    #120784
    bsaeagle84
    Participant

    Been working out and eating better for about 5 weeks now. Started at level 1. Can’t do pullups yet, so using TRX straps for body rows at 15 degree incline as substitute. Doing three body rows/1 pullup. Missed a couple workouts (mainly day 2 and 3). I did level up to Level 2, even though i was doing the body rows (completed L1D3 4:36).

    Level 2 has been more of a challenge, especially day 2 and 3. I think i will be here for a few weeks until i am able to do real pullups.

    Started at 207 lbs. — Down to 198 lbs

    Last week stats:

    L2D1 — 26 rounds, 3 body rows for 1 pullup

    L2D2 — 5 rounds for time: 9 body rows, 8 pushups, 13 air squats — 0:58, 0:56, 0:54, 0:49, 0:54, approximately 60-90 seconds between rounds

    L2D3 — 5:32 — 39 body rows (6,6,6,5,3,3,3,3,4), 26 pushups (18, 8), 26 air squats

    This week started off strong.

    L2D1 — 28 rounds, 3 body rows for 1 pullup

    Working on pull ups and pushups….

    #120785
    franklymydarling
    Participant

    Great work! Row are great, something I wish I could incorporate into my routine. Try negative pullups, they really work. Basically, you jump into a pullups and let your weight gently pull you down. That way your working your two major upper body muscle groups. You can use the same principle for push ups, too.

    #120786
    bsaeagle84
    Participant

    Thank you. I will incorporate negative pull ups into L2D2 tomorrow evening. I will log tomorrow with results.

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