bsaeagle84's log

[bsaeagle84]

Just started yesterday D1L1. Completed 36 rounds with 1 real pull up and 35 sets of 3 body rows . Very tough workout!!!

I am 44 years old, 5'9", 193 lbs. My goal is to lose 20-25 lbs and build strength.

Can I use a pull-up assist machine at my gym for Day 2 and Day 3? I would add enough assist weight to enable me to complete 3-5 pull-ups with good form.

Any thoughts?

[iamme]

Some over here do pullup alternatives and at least one other member uses a machine viewtopic.php?f=4&t=1665

It's more about making consistent progress than anything else.

[bsaeagle84]

Injured my back in late March, but worked through it. Started back feeling better, a little lighter from walking and diet. Went back to level 2 with the following results:

Level Day Rounds/Time
Week 1
X 2 1 35
Week 2
X 2 1 35
X 2 2 3:11
X 2 3 4:02
Week 3
X 2 1 39
X 2 3 3:33

I cannot do pullups for all the rounds/time. My best is 2 pullups in a row. My last day 3 included 2,1,1,1,1, 7*3 body rows, pull ups with varying grips. I was well under 5 minutes, but I don't feel like I should move up until I can do all the day 3 as a pull up with varying grips. does anyone have thoughts on this?

By the way, before I started this program, I could never perform even 1 pullup.

[bsaeagle84]

Continuing with level 2 so that i can build strength for my pull ups. slowed things down today and focused on form and doing more pullups than body rows. also turned hands outward on pushups to get my elbows closer to my body. shoulders really burning now.

d1l2 33 rounds, half with actual pullups (a lot of neutral grip)

[bsaeagle84]

d2l2 -- 4:18

48.13 -- 2, 1 pullups, 8pushups, 13 squats
65.73 -- 9 assisted pullups @ 50 lbs assist weight
41.50 -- 3 neutral grip pullups
43.54 -- 3 neutral grip pull ups
58.95 -- 9 assisted pullups @ 50 lbs assist weight

doing as much as i can with actual pullups. I will try my day 3 workout without any assisted or alternative pullups.

[bsaeagle84]

l2d3 --- 4:27!!!

Pullups -- 2, 2 neutral grip, 2 chin-ups, 1, 1, 1, 1, 1, 1, 1 (most of the singles with neutral grip)
Pushups -- 20, 6
Squats -- 26

I did it with no alternative or assisted pullups (really surprised). Pull ups took ~ 3 minutes. Pushups were tougher than usual because I turned my hands outward to force my elbows next to my sides. Squats were no problem. i might try adding weight to my squats this week.

Leveling up to L3!!

[bsaeagle84]

Not been working out for a long time. Just started back today at level 1.

48 years old, 196 lbs.
Level 1, Day 1. -- 22 rounds.

Kicked my butt, but I feel great about the effort.

[bsaeagle84]

Not been working out for a long time. Just started back today at level 1.

48 years old, 196 lbs.
Level 1, Day 1. -- 22 rounds.

Kicked my butt, but I feel great about the effort.

[bsaeagle84]

L1D2 -- :49, :48, :45, :42, :44, 3:48 total

Used body row for pushup substitute, 3 per 1 pullup

[bsaeagle84]

L1D1 -- 24 rounds. Used 3 body rows on TRXSTRAPS as pull up substitute.

[franklymydarling]

Welcome back!

[bsaeagle84]

Thanks!

[bsaeagle84]

Been working out and eating better for about 5 weeks now. Started at level 1. Can't do pullups yet, so using TRX straps for body rows at 15 degree incline as substitute. Doing three body rows/1 pullup. Missed a couple workouts (mainly day 2 and 3). I did level up to Level 2, even though i was doing the body rows (completed L1D3 4:36).

Level 2 has been more of a challenge, especially day 2 and 3. I think i will be here for a few weeks until i am able to do real pullups.

Started at 207 lbs. -- Down to 198 lbs

Last week stats:

L2D1 -- 26 rounds, 3 body rows for 1 pullup
L2D2 -- 5 rounds for time: 9 body rows, 8 pushups, 13 air squats -- 0:58, 0:56, 0:54, 0:49, 0:54, approximately 60-90 seconds between rounds
L2D3 -- 5:32 -- 39 body rows (6,6,6,5,3,3,3,3,4), 26 pushups (18, , 26 air squats

This week started off strong.

L2D1 -- 28 rounds, 3 body rows for 1 pullup

Working on pull ups and pushups....

[franklymydarling]

Great work! Row are great, something I wish I could incorporate into my routine. Try negative pullups, they really work. Basically, you jump into a pullups and let your weight gently pull you down. That way your working your two major upper body muscle groups. You can use the same principle for push ups, too.

[bsaeagle84]

Thank you. I will incorporate negative pull ups into L2D2 tomorrow evening. I will log tomorrow with results.