deburn’s log

Forums Workouts deburn’s log

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    Hi everyone, I started SF on 6/8. I came across it thanks to Cheapo’s thread on Mark’s Daily Apple and it seemed to be what I was looking for: something that was simple, I could do at home, structured and that didn’t require a lot of equipment.

    I’m going to start posting every day I workout, but to begin I’ll just list the first few that I’ve already done:

    6/15 – L2D1 – did 17 sets (same as L1D1) plus 1 pull up and 1 push up. I spend a lot of time getting in position for squats which is new to me and a little less time doing the same thing for pushups. I’m fine with taking the extra time because I want to ensure I don’t get injured and I know that I’ll be able to speed up once I have the form down

    Total in 20 minutes:

    18 pull ups (pull ups are harder for me, so I usually do chin ups, but I’ve started alternating between chinups, pullups and neutral/side grip)

    56 pushups

    68 squats

    6/13 – L1D3

    Did it in 4:43.9 + 11 squats and 2 pullups. Glad that I could move up to the next level. I felt I could have moved up a level earlier, but Cheapo had suggested just going with the process, so that’s what I did.

    6/10 − 6:45pm L1D2 – contemplated going up a level, but decided to stay where I was and do extra at the end. longest was my first set at 1:34.3 and shortest was my last at 1:22.8! took 3 mins rest in between, but was doing laundry etc. also hiked for 30 mins at 6pm and walked from new Brattle St. mtg to Harvard Square and back.

    Also did 2 sets of 2 pull-ups (earlier i did chin-ups), which is all I could do sans going to failure + 5 pushups, tried doing them close, but shoulders felt like they were hurting, then 15 goblet squats low

    second set was 2 pulls, 10 std push and 10 goblet squats

    total 5 x 2 = 10 + 4 = 14 pull

    6×5 = 30 + 15 = 45 push

    30 + 15 = 45 squats!

    6/8/2012 − 6:40p

    did 17 sets of Level 1 (+ 1 chin up) all were chins

    started 5:51, 5:56, 6:02, 6:08. Could have done more, not really I was quite tired or at least ready to stop

    18 pullups (chin) + 1=18

    34 pushups

    54 squats


    Welcome on board! That’s a great start.


    Thanks KTG! Sorry I didn’t have my notifications set up so I didn’t know I had a reply till just now.

    So 6 day gap since my last workout and I could feel the difference. L2D2 today.

    Round 1 – 1:45.9

    Round 2 – 1:47.0

    Round 3 – 1:58.1

    Round 4 – 1:56.8

    Round 5 – 1:54.4

    Interesting how my time increased for the first 3 rounds. For L1D2 my time went down with each round. Anyway, glad I’m back on my horse and hoping I can work out Saturday (busy day, but have to try and make up for the 6 day gap :-)


    Those are nice consistent rounds.

    For the larger project, consistency and making it a habit is key. Each workout really only takes a few minutes (although I’ll admit it always takes me longer than it should to get psyched up to hit that button on the timer).


    True. I’ve always had a hard time making exercising a habit, but it’s a lot easier with SF because there is a structure and it’s straightforward.


    KTG, just read a little bit of your workout log (and will be reading more in the next few days). congrats on getting to Level 6 and one year on SF!! Level six must be awesome!


    I wasn’t able to get in an SF workout this weekend, but it was an active weekend: Saturday we spent most of the day at the beach – some swimming and walking, but quite laid back.

    Yesterday, my gf and I cleaned out the basement – first time in years – so I did a lot of carrying heavy stuff up stairs multiple times. It was a good lower body workout and I can feel it in my legs this morning.

    I have to work late this evening, so tomorrow (Tuesday) is when I’ll do my next SF workout


    L2D3 – 13 pullups, 26 push ups, 26 squats

    Took me 7:02.1. Definitely feeling the lack of training ie long intervals between workouts, but right now this seems to be the best I can do. I can still see definite improvements, not necessarily from SF though: I have been working out – mainly pushups – for a few weeks, and reducing processed foods has helped a lot too.


    That’s a solid time for L2D3. Keep at it and you’ll see that last 2 minutes coming down pretty quickly.


    Thanks! I saw from your log that you alternate between pull ups and chin ups. That’s a good idea. I’m going to start doing that too. Is there a reason you don’t include neutral grips in your sequence?


    My deep study of exercise physiology led me to the conclusion that since my pull-up bar lacks the appropriate pegs, I probably can’t do them.

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