DR03K’s Training Log – (OLD2)

Forums Workouts DR03K’s Training Log – (OLD2)

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    I love Simplefit, pullups/pushups/squats… that trio of exercises is seriously hard to beat, complete full body workout.

    From following simplefit on and off for the last 4 or 5 years, I’ve come to a number of conclusions as to why I kept changing routines and not really getting the results I’ve been after.

    I think it generally comes down to what our bodies best respond to, for me personally, it’s slightly different variations of simplefit exercises.

    As a “skinnyfat” type build, I want ideally a bigger upper chest, triceps and bigger biceps.

    My modifications to simplefit:

    Diamond Pushups instead of regular Pushups

    Close Grip Chinups instead of regular Pullups.


    Running and Cycling – as much as my time permits!

    Going to start off on level 3 of simpefit and see how I get on.


    Week 1 (Week 1 of 1 L3) Modified SF Version.

    L3D1: 30rds, L3D2: 04:42, L3D3: 03:59

    Close Chin-ups: 9,3,3,1 (XX:XX)

    Diamond Push ups: 18,4,5,4,2 (03:19) inc chinups

    Squats: 33 (00:40)

    Comments: Started Day1 on thursday, so ideally wanted to get training days completed faster to get back onto a M/W/F split, so did day2 and day3 on same day. Bit of a endurance day on Saturday, did day2 SF followed by 45min HIIT on bike, followed by 3.3mile run and ending with SF day3. Felt good.

    Total miles run: 6.3 miles

    Total miles cycled: 40.3 miles


    Week 2 (Week 1 of L4) Modified SF Version.

    L4D1: 30rds, L3D2: 0X:XX, L3D3: 0X:XX

    Close Chin-ups: (XX:XX)

    Diamond Push ups: (XX:XX)

    Squats: (00:XX)

    Comments on day1: Brutal and savage mixed together. These Diamond pushups are destroying me; the last set on round 30 and my face literally smashed into the floor..

    I gave it everything (had special motivation today… )


    Go Dro , go!


    Best time on level 6 is 5:33, so will hopefully progress to 7 shortly!

    Thrown in kettlebell work on offdays for additional conditioning…. losing spare weight does wonders for the pullups, feel so effortless (initially! !)


    Awesome good job for losing the weight. I am trying to throw in some jogging just to do something more. I do like getting in yoga as well.


    Pushup Variant: Diamond

    Pullup Variant: Close Grip Chinup

    Squats Variant: Regular

    Test Day to re-establish current level:

    D3L3: 4:12 – Level 3 standard complete.

    Will return on level 4.. assuming I can find a pullup bar in the states!


    Just a quick post.

    Basically I’ve been on holiday in the States (CT).. unable to find anything that remotely resembles a pullup bar…

    Tried tree brances and even a kids playground.

    Really frustrates me how dip and pullup stations are not a standard bit of equipment in parks etc!

    Anyhow, been running 5 miles a day and just doing pushup variations as a kick start.

    Will restart simplefit Mon 28th on level 4.

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