KTG’s Log

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    I’ve been doing Simplefit for about 8 weeks–after a couple of years of less structured work on pull-ups and push-ups.

    Age: 53

    Height: 6’3″

    Weight: 162

    Diet: Vegetarian (+dairy and some fish)

    Primary other exercise: running 3x per week (5-10 miles/run), fencing, cycling. I also work on my pull-ups a bit more on Fridays and my push-ups a bit more on Wednesdays (just doing a few more sets throughout the day)

    I try to be disciplined about form and full range of motion:

    -dead hang pull-ups/chin-ups with chest to bar (alternating pull-ups & chin-ups by set)

    -push-ups from fully extended arms to touching chin and chest to floor on every rep

    -Deep squats

    I started on May 1 with the level 2 test, which I completed in 5 minutes.

    It took me 7 full weeks to get L3 under 5 minutes. I started level 3 with 17 rounds for Day1. I leveled up after getting L3D1 rounds up to 27 and then L3D3 at 4:46.

    I started level 4 this week with 21 rounds on D1.


    June 24

    Started level 4 this week.

    21 rounds on L4D1

    7:53 for L4D3

    I’ll be here a while.


    Welcome abroad. Seems like you and I are at the same level.


    Indeed–right on pace. I read your post about the weight vest after level 8. Right now I have to admit I’m wondering if 8 is physically possible. We’ll keep marching forward.


    July 1

    My second week on level 4

    Monday – L4D1 – 23 rounds

    Wednesday – L4D2 – 6:23 (I stopped including rest times. This was with strict 2 minute rests between rounds)

    Friday – L4D3 – 7:01 (52 second better than last week)

    A notable improvement over last week, but 2 more big minutes to shave. Pullups were 6-3-3-2-2-2-2 (alternating chin-ups/pull-ups). Pushups were 12-8-8-4-4-5. Squats straight through 41. Clearly the gains have to come from pullups and pushups. My max chin-ups is 10. My max pushups is 25. I need to get those numbers up in order to get more reps in between rests.


    Back on the horse…

    A month and a half off for travels–good running and some pushups work, but little on those grievous pullups.

    The losses seem to come more quickly than the gains.

    so L4D1 today – 19 rounds. Down 6 rounds from 25 on 7/6/2011


    Getting it back a little this week.

    L4D1 – 24 rounds

    L4D2 – 6:24

    L4D3 – 7:34

    Still facing a big chunk to whittle off of the 5 minute test. As, I take it to be the case for many, pull-ups remain the key.


    L4D1 – 22 rounds

    L4D2 – 6:07

    L4D3 – 7:04

    Took it a little easier on Monday after a medical issue. But coming along now.


    L4D1 – 23 rounds

    L4D2 – 6:16

    L4D3 – 6:52

    The times are coming down, but I see level four stretching out for several more weeks.

    I think I’ll set a goal of trying to get to level 6 by January 1, 2012.

    Then, I suppose I could shoot for four months at each level to finish level 8 by the end of the year. On the other hand, I’m not so sure eight is even possible with good form. Has anyone done it?


    L4D1 – 25 rounds

    L4D2 – 5:51

    L4D3 – 6:51

    D1 and D2 are improving. But only one measly second faster on D3. At that rate, it would take about 2 years to level up. I’m going to have to step up my game. Pullups were 6,3,3,3,3,2 alternating chinups/pullups. Pushups were 17,12,6,6. Squats–one set of 41. Good form all the way through, although I think there is sometimes a bit of momentum helping on the first pullup of each set.


    L4D1 – 27 rounds

    L4D2 – 5:38 (2 min rests — nice progress)

    L4D3 – 6:54 (a little slower than last week)

    27 rounds on D1 is where I was when I moved from level 3 to level 4. And 5:38 for D2 is pretty close as well. Obviously the transition points aren’t perfectly parallel. There will likely be at least a month before I get the requisite 2 minutes shaved off of L4D3.

    Getting the 20 pullups in fewer sets and without wiping out my arms for the pushups is still the key.

    But, this week included a 10 mile run and a 45 mile bike ride, so that may have taken a bit of my edge.


    Did D2 and D3 on two days in a row, trying to work back towards MWF schedule

    L4D1 – 29 rounds

    L4D2 – 5:20 — (2 minute rests) This continues to improve

    L4D3 – 6:18

    A nice improvement on D3. Getting through this level looks more in sight. Still need big gains on pullups. D1 and D2 feel pretty comfortable now.

    Pullups on D3 were 6-3-3-2-2-2-2 alternating pull-ups and chin-ups. Pushups were 20-10-8-3. Squats all in one set.


    L4D1 – 28 rounds

    L4D2 – 5:11 (not including two minute rests between rounds)

    L4D3 – 5:46

    More improvement on D2 and D3. L5 is just around the corner.

    D3 pullups were 6-4-3-2-3-2 alternating chin-ups (easier for me) and pull-up (harder)s. Pushups were 17-14-5-5. Squats in one set. I think this is a good break-up on the pullups. I’m not so sure about the optimal approach for the pushups–I was aiming for 17-14-10.


    L4D1 – 29 rounds

    L4D2 – 5:08

    L4D3 – 5:52

    pullups were 6-4-3-2-3-2, alternating chinups/pullups.


    L4D1 – 31 rounds (a new personal record at any level)

    L4D2 – 5:16 (a little slower)

    L4D3 – 5:22

    Same pull-up/chin-up sets as last week. After 13 weeks on level 4 knocking on the door of level 5.

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