UCFFool’s Log (Andy)

Forums Workouts UCFFool’s Log (Andy)

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  • #105249
    ucffool
    Participant

    6’3″, 28yrs, 42/44″ waist (judged by pant size)

    Starting weight: 301 lbs

    Current weight: 289 lbs

    Goal: Reduce weight to a healthier 225lbs and improve upper body strength by March of next year.

    I’m doing my workouts in the ‘mile-high’ city as compared to sea level (less oxygen).

    Week 1, Level 1, Day 1

    26 reps

    Pull-ups were done by jumping and slowly coming down. Rotated grip each time.

    Additional workout:

    Hoping to add tennis (90 min) or 2 mile walk once or twice a week.


    WEEKLY SUMMARY

    Week 1 (pull-ups with jump, rotated grip)

    L1:D1 – 26 reps

    L1:D2 – completed (forgot to time it)

    L1:D3 – 9:41, and did 2hrs of doubles tennis

    Week 2 (lunges instead of squats)

    L1:D1 – 21 reps

    L1:D2 – 5:26

    L1:D3 – 6:40

    Week 3 (back to squats, still 3:1 negative pull-ups)

    L1:D1 – 25 reps

    L1:D2 – 4:39

    L1:D3 – 4:47

    Week 4 (rest week, aiming for W2 times/reps on L1, squats)

    L1:D1 – 21 reps

    L1:D2 – 5:17

    L1:D3 – 5:54

    WEIGHT CHECK: 299 (-2 lbs)

    Week 5 (Starting L2)

    L2:D1 – 19 reps

    L2:D2 – 6:55

    L2:D3 – 8:57

    Week 6 (Switched to 3:1 pull-up alternative body rows)

    L2:D1 – 20 reps

    L2:D2 – 7:40

    L2:D3 – 8:46

    Week 7 (45 degree bodyrows)

    L2:D1 – 22 reps

    L2:D2 – 6:03

    L2:D3 – 8:40

    Week 8 (REST WEEK, slow movements, working on form)

    L1:D1 – 20 reps

    L1:D2 – skipped

    L1:D3 – 7:12

    Week 9 (40 deg. bodyrow 3:1, elbow out pushups)

    L2:D1 – 21 reps

    L2:D2 – 6:32

    WEIGHT CHECK: 293 (-8 lbs)

    L2:D3 – 8:33

    Week 10 (Month 3) (does this pull-up make me look fat?)

    L2:D1 – 22 reps

    L2:D2 – 5:54

    L2:D3 – 8:17

    Week 11 (goal: 4 weeks till my first pull-up)

    L2:D1 – 24 rounds

    L2:D2 – 5:50

    L2:D3 – 8:06

    Week 12 (REST WEEK: bodyrows 3:1, 30°)

    L1:D1 – 21 rounds

    L1:D2 – skipped

    L1:D3 – 5:40

    Week 13 (bodyrows 3:1, ~25°)

    L2:D1 – 24 rounds

    L2:D2 – 8:30

    L2:D3 – 9:26

    Week 14 (after 1 week off for arm muscle injury)

    L2:D1 – 23 rounds

    L2:D2 – 9:22

    L2:D3 – 6:53 (1m13s less than my best previous time!)

    Week 15 (still no complete rom pull-ups… yet)

    L2:D1 – 24 rounds

    L2:D2 – 7:38

    L2:D3 – 7:50

    Week 16

    L2:D1 – 25 rounds

    L2:D2 – 8:03

    L2:D3 – 8:25

    WEIGHT CHECK @ 4 months (after rest week): 291 (-10 lbs)

    Week 17

    L2:D1 – 25 rounds

    L2:D2 – 9:20

    L2:D3 – 6:46

    Week 18 post with ‘booya’ if you read this

    L2:D1 – 26 rounds

    L2:D2 – 8:16

    L2:D3 – 6:26

    Week 19 (still can’t do a single pull-up)

    L2:D1 – 27 rounds

    L2:D2 – 10:26

    L2:D3 – 6:39

    Week 20 (bodyrows done as vertically as possible rather than angled)

    L2:D1 – 23 rounds

    L2:D2 – 7:39

    L2:D3 – 10:25

    Week 21 (continue perpendicular to ground bodyrows)

    L2:D1 – 22 rounds

    L2:D2 – 8:45

    L3:D3 – 9:19

    Week 22 (2 pull-ups to eye level)

    L2:D1 – 23 rounds

    L2:D2 – 8:05

    L2:D3 – 8:22

    WEIGHT CHECK @ ~6 months (after rest week): 289 (-12 lbs)

    Week 23 (2 pull-ups)

    L2:D1 – 25 rounds

    L2:D2 – 7:44

    L2:D3 – 8:31

    Week 24

    L2:D1 – 24 rounds

    #109183
    imported_Admin
    Participant

    Welcome!

    #109184
    ucffool
    Participant

    Week 1, Day 2 completed.

    Hardest round was the first one (horrible push-up form). That didn’t surprise me. What did surprise me is how I got through the last 4 easier than the first. I don’t think I’ll be leaving week1 for a while though till I can actually do a real pull-up!

    #109185
    ucffool
    Participant

    W1,L1,D3: 9:41

    I don’t know if I’ll ever get these pull-ups till I drop weight. I got to 13 push-ups before needing a break to finish them. I did all the squats no problem, so I think I’ll switch to lunges next week instead of squats.

    Afterwards, I tried to hang from the pull-up bar, and lasted only 4 seconds before needing to put my feet down.

    I then played 2 hours of doubles tennis.

    #109186
    imported_Admin
    Participant

    Here are some different variations you can try

    http://www.simplefit.org/pullup.html

    #109187
    ucffool
    Participant

    W2,L1,D1: 21 rounds

    I can go a bit slower than before for the jump/slow-down pull-ups, that’s good.

    My round count went down because in week 1, as recommended, I took it easy and did 1:1 fake pull-up to real pull-up.

    Today I did what i was suppose to, 3:1. I also did lunges instead of squats, which seems to push my legs a bit more (not much though).

    #109188
    ucffool
    Participant

    W2,L1,D2 – 5:26 (17:26 -12 minutes rest time)

    On the 3rd rep, for some reason, my neck hurt (when putting my head forward/down). Not sure how I did that. However, on my first ‘pull-up’, I jumped and actually went up a little before slowly coming down. WOOT! I hope I can do 1 pull-up by June 16th (3 weeks).

    #109189
    ucffool
    Participant

    W2,L1,D3 – 6:40

    My neck still hurts, I hope that is fixed by next tuesday when I start back on L1D1 again.

    I also did 1.5 miles walking (~2700 steps), and 5 rounds of planks (20 second hold, 40 second rest). Not sure if that was the right ratio, but that was hard.

    I got to 16 push-ups this time before having to pause. Looking forward to 2 days rest before going again (last week I changed from W-F-Su to T-R-Sa, so only 1 day rest)

    #109190
    imported_Admin
    Participant

    plank stuff sounded good

    #109191
    ucffool
    Participant

    W3,L1,D1 – 25 rounds

    After 4 days off (rained out yesterday) it hurt quite a bit, but I’m breathing better on pull-ups, so my neck pain is completely clear. Yay.

    #109192
    ucffool
    Participant

    W3,L1,D2: 4:39

    Here is something interesting: every time I am in my 3 minutes of rest, I yawn a lot. It completely throws me off that I’m yawning, I suppose my muscles wanting more Oxygen?

    #109193
    ucffool
    Participant

    W3,L1,D3: 4:47 (barely made it)

    Still doing 3:1 jump and slow-down pull-ups, but I am getting stronger.

    I also then did 1.5miles walk/run, alternating every .25miles, followed by 5 rounds of 20/40 planks again (20sec plank, 40sec rest). I may start doing these on commercial breaks when watching tv.

    Next week is a rest week, so I’m going to try and replicate my Lvl 1 times from Week2… basically 25% reduction on my body. The week will also end in a 2 day break before I start level 2 for the first time.

    #109194
    imported_Admin
    Participant

    Great work, keep at it and you will not believe what you will be able to do in 6 months.

    #109195
    ucffool
    Participant

    W4,L1,D1 (Rest week) – 21 rounds

    I aimed to match W2 results, except using squats. I did 1 round/minute for the first 11 minutes, then 4 rounds in 3 minutes, rest 1 min, 4 rounds in 3 minutes, rest 1 min, then 2 rounds in 1 minute to finish it off.

    Pushups were slow and deep, and I felt awesome. Pull-ups are still getting better and better… hopefully by the end of June I can do a full, real pull-up. I think the rest week will really do my some serious good. I hope to do Day 3 on Saturday, w/ some basketball and a weigh-in.

    #109196
    ucffool
    Participant

    W4,L1,D2 – 5:17

    Really windy and cold (60’s) outside, so that chilled my muscles over the 3 minutes of pause, made my right shoulder hurt a bit… should fade soon. Workout + wind + cold = ouchies.

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