Dolem’s log (starting at L1)

Forums Workouts Dolem’s log (starting at L1)

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  • #106674
    dolem
    Participant

    I’m 6’3 and 217 pounds. My goal weight is 190 pounds.

    I’m starting at level 1 to build strength on pull-ups. I can probably only do 5-6 pull-ups in a set right now, and then I’d be wasted for more pull-ups.

    Week 1 Level 1 – 217.4 pounds, 18.5% bf

    Diet goal: cut out sweets

    L1D1: 23 rounds

    L1D2: 5:07 (includes short rests)

    L1D3: 3:48

    Week 2 Level 2 – 215.6 pounds, 18.3% bf

    Diet goal: no late night snacks

    L2D1: 30 rounds

    L2D2: 6:14 (includes short rests)

    L2D3: 2:05

    Week 3 Level 3 – 215.0 pounds, 18.3% bf

    Diet goal: focus

    L3D1: 20 rounds

    L3D2: 7:55 (includes short rests)

    L3D3: 2:52

    Week 4 Level 4 – 213.8 pounds – 18.2% bf

    Diet goal: continue calorie counts through the week

    L4D1: 20 rounds

    L4D2: ~8:00 (includes short rests)

    L4D3: 7:16

    Week 5 Level 4 – 213.8 pounds – 17.9% bf

    Diet goal: Keep good diet up through weekend

    L4D1: 21 rounds

    L4D2: 6:05 (excludes two minute rests)

    L4D3: 5:40

    Week 6 Level 4 – 212.8 pounds – 17.8% bf

    Diet goal: eat in

    L4D1: 30 rounds

    L4D2: 4:38 (excludes two minute rests)

    L4D3: 3:58

    Week 7 Level 5 – 211.8 pounds – 17.7% bf

    L5D1: 15 rounds

    L5D2: 7:54 (excludes two minute rests)

    L5D3: 7:35

    Week 8 – Rest

    Week 9 – Off program – 208.8 pounds – 17.3% bf

    Working on pull-ups, wall handstand push-ups, inverted one-leg push ups, one-legged squats

    Week 10 – Level 5 – 207.6 pounds – 17.7% bf

    L5D1: 19 rounds

    L5D2: 7:03 (excludes two minute rests)

    L5D3: 7:43

    Week 11 – Level 5 – 209.4 pounds – 17.5% bf

    L5D1: 18 rounds

    L5D2: 5:40 (excludes two minute rests)

    L5D3: 6:13

    #123177
    dolem
    Participant

    Eating well except for a damned doughnut yesterday. Oops.

    L1D2: 5:07

    #123178
    KTG
    Participant

    Welcome on board! That’s a great start. If you can do 5-6 pull-ups in a set you’ve got a great foundation and should move through the first few levels pretty quickly. But don’t worry, they’ll catch up with you pretty quick. Great to have you here! Gotta watch those doughnuts.

    #123179
    dolem
    Participant

    Thanks KTG, always good to have some support.

    Diet has been good. Stayed away from sweets but did have a late night snack. Going to get in some biking this weekend.

    L1D3: 3:48 (the last few pull-ups were pretty ugly)

    Going to move to Level 2 next week.

    Edit: Just read that maybe I should wait until I get day 1 closer to 30 rounds before moving up. I’ll think on it.

    #123180
    KTG
    Participant

    The rule is simply when you can do D3 in under 5 you are ready to move up. The 30 rule of thumb for D1 is just a metric some of us have experienced as the point at which we are getting likely to pass the D3 test.

    So, my recommendation would be that that is a really solid L1D3 time, and you are probably ready to move to L2.

    #123181
    dolem
    Participant

    Cool – I took your advice and went on to L2.

    L2D1 – 30 sets

    I had that 30 # in my mind and I set it as a goal. Pretty stoked that I went from 23 to 30 and still moved up a level.

    Diet: Was meh- on vacation for Memorial Day weekend. Stayed away from sweets, but I’m going to have a new goal this week of no late night snacks.

    #123182
    dolem
    Participant

    L2D2 6:14

    That was killer. I only got 1.5 hours of sleep and it made it rough. At least I did it I guess.

    #123183
    KTG
    Participant

    Just doing it always counts more than whether the time was good! In any case, 6:14 is a great D2 time, so combined with your strong D1, I expect you’ll move up pretty soon.

    #123184
    dolem
    Participant

    L2D3: 2:05

    I guess I’m ready to move up, but I’m getting some pretty ugly form on my pullups. One of these weeks I’ll have to hang back and work for better form.

    #123185
    dolem
    Participant

    Week 3 – Level 3

    215.0 lbs, 18.2% body fat

    L3D1 – 20 reps

    Diet: All kinds of wrong. New diet goal is just to focus.

    #123186
    dolem
    Participant

    L3D2 – 7:55

    I also added in 20 mins of aerobics yesterday. Going to do that on Tuesdays/Thursdays.

    Doing much better with the diet this week.

    #123187
    gatorking
    Participant

    Are you taking rests between rounds on D2 workouts?

    #123188
    dolem
    Participant

    Yeah, but not any specific amount of time. Just resting as needed. Mainly need to rest for the next set of pull-ups. The resting is included in my total time.

    #123189
    KTG
    Participant

    NIce job! We aren’t even done with page 1 of the log and you’re already solid in Level 3.

    #123190
    dolem
    Participant

    Woohoo killed it (for me anyways)!

    L3D3 – 2:52

    (did the pull-ups in set of 5, 7 and 4. Pushups 30 and 3. I was mad I couldn’t get to 33 on the pushups.)

    I’ve been all over the diet this week and have done really well. Going to count calories for a while to keep a good rhythm.

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