October 20, 2009 at 8:34 pm #106103
Hello There! Just wanted to thank all of you for your posts, as I’m still figuring out this workout, you all have been very open and helpful.
5’9″, 177lbs, 45 yrs young. Previously lifted weights until back problems about 1 1/2 years ago. This workout does not hurt my back, plus it is simple and efficient. I guess my goals are to maintain good functional fitness, and trim up around the middle. I do light cardio on off days(disc golf and walking) and some yoga at home.
Week 1: Wed L4D2 14:52.
Fri L4D3 8:06
Week 2:Mon L4D1 23reps
Wed L4D2 9:24
Fri L4D3 5:04 Pullups 7,7,6 Pushups 15,15,11 Squats 41
Week 3:Mon L4D1 30reps
Wed L4D2 9:07
Fri L4D3 4:59 Pullups 8,8,4 Pushups 15,15,11 Squats 41
Week 4: Tues L2 D2 Not Timed
Tendons were sore Fri, so I wanted to lay off Mon, and see how I felt, read about some of the tendon injuries, would rather lay off than waste time on injuries (sounds like an old guy, right?)
I expect Level 5 will be a lot harder!October 27, 2009 at 8:48 am #118419
Week 5: L5D1 23 rounds. Had to catch my breath a couple times before the end. Love the incredible pump!October 29, 2009 at 12:04 am #118420 Week 5, L5D2: 6:45, realized I had counted rest time previous times I had done Day 2. Have to get a good strategy for D3!October 31, 2009 at 12:25 am #118421 Week 5:L5D3 8:26
I can see I’m doing too many reps in the initial sets of Pullups and Pushups and running out of gas at the end. I’ll cut down my reps and see if I can get 4 sets on the next Day 3.October 31, 2009 at 10:41 pm #118422NormanParticipant
you´re doing pretty good,
have fun and don´t rush it !November 2, 2009 at 1:04 pm #118423
Thanks Norman! I’ve got a lot to learn from you veterans.
Week 6:L5D1 27 rounds. As suggested in a previous post, I timed each round to allow a few seconds rest (tried 40 sec per round, after 20 rounds, ended up at 45 sec per rounds.) Alternating Pullups with hands away and neutral grip.November 4, 2009 at 5:50 pm #118424
Week 6, L5D2, 6:07. Alternating Pullups with Palms Away and Neutral Grip.November 6, 2009 at 7:15 pm #118425 Week 6: L5D3,5:53. 26 Pullups 6,5,5,5,3,2. Alternating Palms Away and Neutral Grip. 51 Pushups 11,10,10,8,6,6. Squats 51. Bettered my time by more than 2 minutes due to better time management, less reps per set, and some increased strength. Have gained 3 pounds (180lb) in the last 6 weeks, but lost almost an inch in my waist. Will probably decrease my reps per set on Pullups and Pushups to Day 1 and increase my sets to make the totals.November 10, 2009 at 1:59 am #118426 Week 7:L5D1, 30 Rounds. Was able to maintain 40 sec per round this time, alternating Palms away and Neutral grip pullups, gained 3 rounds from last week.November 12, 2009 at 1:31 am #118427skulliesParticipant nice on the 30 rounds!November 12, 2009 at 1:46 am #118428 Thanks skullies!
Week 7: L5D2, 5:44. Alternating pullups with Palms Away and Neutral. Using kitchen timer for 3 min rest breaks and stopwatch function on wristwatch for total.November 14, 2009 at 1:44 am #118429
Week 7: L5,D3: 5:15. 26 Pullups(1,2,3,4,5,4,3,2,2) 51 Pushups(2,4,6,8,10,8,6,4,3) 51 Squats.
- You must be logged in to reply to this topic.