Prometheus' workout log

prometheus · Post by **prometheus** » Fri Jul 24, 2009 2:14 pm

L2 D3
8:47
Pullups: 5, 3, 3, 2
Pushups: 14, 7, 5
Squats: 26
Form: 8/10

So I didn't really show much improvement here from last friday, but I'm not discouraged. I haven't gotten enough sleep the last couple nights, and in fact last night I was debating putting off this workout until saturday if I didn't feel up to it this morning, but thankfully I did. Also, I would like to think that the numbers weren't better because I am focusing more on form still.

Having said that, I was disappointed with myself on my last couple pullup sets, since I let myself go to failure in a rush to get done, and did not give myself enough rest and thus could not complete one with proper form. The pushups were definitely improved from last week, especially considering I was lowering and raising myself super slowly and on a slight decline, which I wasn't last week.

As a general rule, how fast do you guys perform your reps of each exercise? Do you try and get through each rep as fast as possible to get the lowest time, or rather go slowly during each rep but have little to no rest in between sets to improve your time?

Ruli · Post by **Ruli** » Fri Jul 24, 2009 8:29 pm

having read through all the latest posts of ppl who are on lvl 2, i saw one common factor: "i'm not happy with my form". this can only be contributed to the fact that everybody is chasing the clock.

just go the Workouts page and read the instructions again where you'll find the following:
"Speed should not come from fast movements, but rather from less rest between exercises"

this is something that i for one will definately be concentrating on from now on!!!

prometheus · Post by **prometheus** » Sat Jul 25, 2009 7:28 am

great words of wisdom Ruli, thanks for the reminder. There's always pressure to try to move up fast, and beat your previous time every workout. I just need to get out of that frame of mind, and tell myself that if my form's perfect and I'm not slacking off then the speed (aka reduction of rest time) will come in time.

redleader327 · Post by **redleader327** » Sun Jul 26, 2009 11:54 am

Hear hear! For many of us just getting to L2, we're so excited that we rush it. But as long as we focus on form, the improvements will come, even if it takes a little longer.

prometheus · Post by **prometheus** » Mon Jul 27, 2009 2:15 pm

L2D1:

27 sets in 20 minutes.

2 more sets than last week, which is progress, so I'm satisfied. Also I think that my form was a little improved over last week too.

During my warm up run I was happy to discover a perfect looking branch for pull-ups/chin-ups a block from my house, and so I used that instead of the fence I had been using. It felt a lot more authentic, and eliminates the possibility of me subconsciously using the fence as a crutch.

Ruli · Post by **Ruli** » Mon Jul 27, 2009 6:56 pm

just make sure the branch is strong enough to hold you - you don't want it to snap when you're at the top of a pul-up, hehehehehehehehe

anubis · Post by **anubis** » Tue Jul 28, 2009 10:52 am

Better form and higher numbers = great progress. Keep at it!

Norman · Post by **Norman** » Tue Jul 28, 2009 11:02 am

I don't think I ever tried one of the workouts outside myself. Must be nice.

Pretty cool too that you focus on form, focusing solely on time is one of the dangers of this system IMHO.

prometheus · Post by **prometheus** » Tue Jul 28, 2009 12:31 pm

thanks for the posts!

I've always done these workouts outside, I see no good reason for doing them indoors unless I'm forced to; outdoors is the way to go. The only limiting factor is finding something you can do pullups off of, and once that's done the sky's the limit!

prometheus · Post by **prometheus** » Wed Jul 29, 2009 2:20 pm

L2D2:

untimed, focusing on form. I'd give myself a 9.25/10.

This was my best D2L2 yet! Form was closest to perfect that I've done so far, the pullups were feeling easier, and best of all I got through all of the pushups in the last set, something that I failed to do the last couple tries!

prometheus · Post by **prometheus** » Fri Jul 31, 2009 1:05 pm

L2 D3

7:45 PR!
went like this:
pullups: 4, 4, 3, 2
pushups: 12, 9, 5
Squts: 26
this morning was one of those mornings where I HATED to get out of bed and I really wanted to skip my workout, and as a result I felt so accomplished to have made myself do it. Not only did I shave off a full minute from last week, but I also completed every rep with better form than last week!

my rest time between pullups is really slowing me down, but I don't really know what to do about it. I made sure to stop at 4 right off the bat in my first set of them to make sure that I was well away from failure, much as I wanted to push myself to do 5. knowing exactly how to space out your reps and time your rests for D3 is really an art unto itself, which I am only slowly learning.

That's the end of my 3rd week of simplefit, so now I'm gonna enjoy my weekend, and then do a week of L1 next week to recover. Have a good weekend guys!

Norman · Post by **Norman** » Fri Jul 31, 2009 2:08 pm

Well done, prometheus

1 min less + improved form is excellent !

What's more important imho is that you actually did your workout although you didn't feel much motivation today.

Ruli · Post by **Ruli** » Fri Jul 31, 2009 7:05 pm

great workout prometheus - an inspiration to us all!!!

prometheus · Post by **prometheus** » Mon Aug 03, 2009 7:55 am

rest week:

going to L1 for this week.

L1D1: 29 sets.

Considering I got 27 reps last week at L2, this was pretty bad. I guess it just shows all the more clearly that it is pullups that are really holding me back, which is no surprise. I could have just been having an off day today; I also went swimming yesterday which taxed my arm muscles which rarely get worked out besides simplefit, so that probably effected it too.

prometheus · Post by **prometheus** » Wed Aug 05, 2009 3:41 pm

L1D2: 5 x 2 pullups, 6 pushups, 10 squats untimed.

This workout felt pretty easy (as it should for my rest week), and I was able to concentrate on form a lot which is always a plus. I was tempted to rush through it all, but that would pretty much be turning it into another day 1, so I did my best to resist and take my time on everything.