July 5, 2012 at 12:31 pm #106706
I’m pretty new to this whole exercise thing, I’ll be honest. 70kg, not sure of exact height (a little over 6ft) so my BMI (Body Mass Index – that’s pretty much the only piece of jargon I know) is fine, but more of that is gut than I’d like and there certainly isn’t much muscle.
I’m therefore starting at level 1, just completed Day 1 today (woo). Had to use assisted pull-ups, of the step-up-on-something-and-lower-yourself-slowly variety. Pretty sure my form isn’t too great in general either, but hopefully that’ll improve with practise, knowledge and core strength.
So here’s my log so far:
Day 1 (4/7/12)
W1D1 of C25K
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Day 2 (5/7/12)
L1D1 20 reps in 20 minutes. Definitely had some trouble with the pull-ups.July 6, 2012 at 4:22 pm #123537KTGParticipant
Welcome onboard! That’s a great start. The C2%K is a nice program and a very good complement to the Simplefit workouts. The key is making both a habit and then you’ll start seeing some real gains.July 7, 2012 at 1:42 am #123538barefootkiltParticipant C25K is how I got my start. Sounds great. rock on!July 26, 2012 at 5:44 pm #123540 Thanks for the encouragement guys! Unfortunately, I had to move house unexpectedly, which threw me off after only a few workouts (and before I could properly make it into a habit ). Weight is still 70kg, height is 184cm.
So, I started again a few days ago.
Day 1 (22/7/12)
L1D1 12 reps in 20 minutes (assisted pull-ups)
Last time, I let my enthusiasm get the better of me and ached for a week afterwards, which seriously sapped my motivation. Decided to ratchet it back this time, and spent a lot longer on stretching and warming up. Result: the gentle next-day burn that says “awesome, I’m exercising for once!” as opposed to “oh dear God, my whole body is crying”.
Day 2 (24/7/12)
W1D1 of C25K
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. No trouble there.
Day 3 (25/7/12)
W1D2 of C25K
Wanted to do bodyweight exercises but house was overrun by sister’s squealing friends, so went jogging instead. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.July 26, 2012 at 6:29 pm #123541
Day 4 (26/7/12)
L1D2 (pull-ups were assisted)
7.25 mins exercise, 21 mins including rests. My form was definitely a bit sloppy towards the end, but I was careful not to train to failure. Shower time now. Whew, it’s too hot for this.July 27, 2012 at 10:05 pm #123542
Day 5 (27/07/12)
W1D3 of C25K
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Got a bit of a stitch at one point, otherwise all good.July 29, 2012 at 5:22 pm #123543
The pull-ups were assisted, and my form overall wasn’t great. The squats were the only set I was able to do in one go, for the other 2 exercises I got about halfway and then did the remainder in bits and pieces. On that basis, I think I’ll give level 1 another shot before I move up.August 4, 2012 at 2:40 pm #123545
L1D1 16 rounds
Woops, bit of a gap there. I was travelling for some of it, in my defense. Anyway, back for another round of level 1 today, hopefully it should be easier this time.August 7, 2012 at 8:13 pm #123544yahelParticipant
Nice to see more new people here Welcome and good luckAugust 9, 2012 at 7:05 pm #123539mr_fro2000Participant I’m where you were 2 months ago… pull ups (or lack thereof) and all!
I would also stress DIET. Losing some poundage will DEFINITELY help you with pull up progress.
Great start and good luck!August 15, 2012 at 5:54 pm #123546
Thanks for the encouragement, chaps. I’ve been a bit lax with my frequency of workouts, still building the habit. I went for 2 more runs in the last 3 days that I forgot to record, up to W2D3 of the C25K programme now.
Diet is a good call, just worked out my approximate body fat percentage using the tape measure method here
http://www.linear-software.com/online.htmland I clock in at around 22%, which isn’t great. I’ll have to get on that, but first it’s time for L1D2.August 15, 2012 at 6:42 pm #123547 15/8/12
6 and a half minutes of exercise this time, over 14 minutes total (including rests). Pull-ups were still assisted, but the first couple were the closest to the real thing that I think I’ve ever gotten.August 17, 2012 at 2:54 pm #123548KTGParticipant
Good time for D2. If you keep at it, the pull-ups will come along. That is a great feeling to look forward to.August 17, 2012 at 7:34 pm #123549 16/08/12
W2 D3 of C25K
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.KTG wrote:
Good time for D2. If you keep at it, the pull-ups will come along. That is a great feeling to look forward to.
Yeah, I’m super psyched for that day. The pull-ups are definitely getting easier, if today was any indication: 17/08/12
L1 D3 3′ 57″
That’s more than a minute less than last time, and this time I was able to do both the squats and the pull-ups (still assisted, but getting easier) in one run-through. It was only the press-ups that gave me trouble and made me stop and start; my chest and triceps are still sore from 2 days ago. Anyway, it’s under 4 minutes so I think I’ll move up to level 2 as of next week. Excitement!August 17, 2012 at 7:39 pm #123550
I’ve been using MyFitnessPal as a calorie counter for the last couple of days. I’ve given it my metrics and told it I want to lose 1.5lbs per week. My current weight is fine in terms of BMI, but I need to burn some fat and I figure it’ll be a while before I gain much mass due to hypertrophy, so I’ll stick with this for a while. It’s given me a net daily calorie goal of 1610, which seems ok. Just means cutting out snacks, really. I’m a veggie, so my meals tend not to contain that many calories, but it’s also useful to have the tracker to see how much protein I’m eating. I’m upping my intake of eggs and fake meat as a result.
- You must be logged in to reply to this topic.