October 20, 2010 at 5:29 pm #106334
L1D1= 37 reps
I did 11 pull-ups, then subbed bodyweight rows for the rest. I was as horizontal as I could get! Really worked my grip, too!
I’m 43, 5’10”, 238 lbs. I have always struggled with my weight. On the upside, I was 280 a few years ago!October 25, 2010 at 7:58 pm #120107
L2D1- 33 reps. 10 real pull-ups, the rest substituted by 3 reps with a towel over the bar.
I did L1D1 last Wednesday, and did pretty well. Skipped L1D2 and L1D3 and went straight to this level.October 27, 2010 at 5:48 pm #120110
The log does not appear to be working at present.October 28, 2010 at 6:52 pm #120108RuliParticipant
welcome to SF dok!
if you stick to the program and eat right, you shouldn’t struggle with your weight.October 29, 2010 at 5:36 pm #120109
should skip Level 3, but I want to work on my “actual” pull-up numbers. So that’s where I’ll start next week.
Also, on L2D2 I didn’t stop the clock during my rest periods, so that time was considerably shorter than what I posted.November 2, 2010 at 4:21 pm #120103
Actually went ahead and skipped to L4D1.
7 of real pull-ups. The rest subbed by 6x body rows. (towel over bar, body horizontal underneath)November 4, 2010 at 4:29 pm #120102
(I remembered to stop the clock during rest periods this time!)
First three rounds real pull-ups. Round four Body rows (12x). Round five “jumping” pull-ups (12x).November 6, 2010 at 5:00 pm #120104
Twelve real pull-ups. Subbed 3x bodyweight rows for three reps, the rest 3x “jumping” pull-ups. (about 3:30 of the time)
Push-ups=25+10+6 with 30-45 seconds rest between sets. ( I have a tendency to strain a neck muscle if I go much past 25 reps at a time in push-ups, so I always break it up.)
Squats=all one set
It’s really the pull-ups that slow me down, but that’s pretty much everyone’s experience, isn’t it?
So, it looks like I’ll be repeating Level 4 next week!November 8, 2010 at 5:17 pm #120106
10 real pull-ups/chin-ups. 10 jumping pull-ups (3x=1 rep) 5 bodyweight rows (3x=1 rep)
A four rep improvement from last week! And I spent all day yesterday raking pine straw into a shredder and then bagging it. That’s got to be a workout instead of a “rest day!”
😮November 10, 2010 at 6:23 pm #120111 L4D2=4:25
First set chin-ups, second set neutral grip pull-ups, third set standard pull ups (last one subbed with 6x jumping pull-up,) fourth set 12x jumping pull-ups, last set 12x bodyweight rows.
One minute shorter than last week! So, about about a 20%-ish improvement on D1 and D2 in one week. I’m looking forward to D3!November 12, 2010 at 7:33 pm #120105
Wow. My heart is still pounding!
Pull-ups; 10 w/neutral grip, 5 bodyweight rows (3x=1 rep), 5 jumping pull-ups (3x=1 rep)
Push-ups; 25, 14, 2 about 10-15 seconds rest between each set
Squats; all 41 in one set
I’m pleased with my progress!
Next week I’ll drop back down to level 1 for a rest week. I’ll be very interested to see what effect that has on my pull-ups as I progress to level 5 the week after!November 15, 2010 at 5:23 pm #120112
Mostly real pull-ups though! Maybe 10 subbed w/jumping pull-ups (3x=1 rep)November 17, 2010 at 4:45 pm #120113
All real pull-ups.
I’m doing my best to do as many real pull-ups as possible with good form. It’s tough!November 19, 2010 at 7:48 pm #120114
8 real pull=ups, 6x jumping pull-ups.November 22, 2010 at 4:13 pm #120115
11 cycles with real pull-ups (neutral grip) 6 subbed with jumping pull-up (3x=1 rep) 1 bodyweight rows (3x=1 rep)
Still working on pull-up form!
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