JK's log

[invisiblejk]

Week 70 (Week 6 of L4.2) ending 10/04/14
L4.2D1: 44rds, L4.2D2: 09:18, L4.2D3: 05:38
Pull ups: 7 (0:30), 1 (0:19), 1 (0:20), 1 (0:20) 1 (0:25) 1 (0:18) 1 (0:25) (total 2:37)
Push ups: 25 (0:42),(10,4,2) (0:59) (total: 1:41)
Squats: 41 (01:20)

On D1: 44
On D2: took 2m 30s rest between the 10 rounds. Next week, reduce it by another 15s.
On D3: 7th still nose barely above the bar. The overall time didn't change but the pull ups, I think I did just a bit better. Next week, I will attempt 8th in the first set.

[invisiblejk]

Week 71 (Week 6 of L4.2) ending 10/11/14
Took the entire week as a break due to flu. My first serious flu since I started SF. Prior to SF, I used to have cold and flu quite frequently.

[invisiblejk]

Week 72 (Week 7 of L4.2) ending 10/18/14
L4.2D1: 41rds, L4.2D2: 08:17, L4.2D3: 06:36
Pull ups: 5,1,1 (0:47), 1 (0:28), 1 (0:21), 1 (0:22) 1 (0:23) 1 (0:23) 1 (0:24) (total 3:08)
Push ups: 25 (0:46),(5,3,2,2,2,2,2) (1:16) (total: 2:02)
Squats: 41 (01:25)

On D1: the week layoff due to flu had visible effect. Was incredibly sore the next day.
On D2: took 2m 15s rest between the 10 rounds. Starting 6th round, had to take breaks during pushups. Layoff effect?
On D3: seemed to have lost some muscle during the layoff. Could not persist with 7 continuous pull ups in the first set. And the effect continued into pushups. Hope to bounce back soon.

[invisiblejk]

Week 73 (Week 8 of L4.2) ending 10/30/14
L4.2D1: 44rds, L4.2D2: 08:25, L4.2D3: 06:39
Pull ups: 5,1 (0:33), 1 (0:25), 1 (0:19), 1 (0:22) 1 (0:27) 1 (0:23) 1 (0:19) 1 (0:20) (total 3:08)
Push ups: 25 (0:43),(5,2,3,3,3) (1:14) (total: 1:57)
Squats: 41 (01:33)

On D1: rounds are back up.
On D2: took 2m 15s rest between the 10 rounds.
On D3: took a week break between D2 and D3 due to party and sickness.

[invisiblejk]

Week 74 (Week 9 of L4.2) ending 11/06/14
L4.2D1: 44rds, L4.2D2: 08:13, L4.2D3: 05:42
Pull ups: 6,1 (0:39), 1 (0:19), 1 (0:18), 1 (0:20) 1 (0:20) 1 (0:22) 1 (0:26) (total 2:44)
Push ups: 25 (0:39),(10,4,2) (0:58) (total: 1:37)
Squats: 41 (01:21)

On D1: 44 seems to be the max I could go.
On D2: don't remember whether I took 2:15 or 2:00 rest between the 10 rounds. 9th and 10th rounds, took a break after 9 pushups. Next time continue with 2:00 rest.
On D3: D3 times are coming back up. But the pull ups after the first 5 are not really all the way above the bar. But I am getting better.

[invisiblejk]

Week 75 (Week 10 of L4.2) ending 11/13/14
L4.2D1: 44rds, L4.2D2: 08:50, L4.2D3: 05:06
Pull ups: 6,1,1 (0:44), 1,1 (0:29), 1 (0:20), 1 (0:19) 1 (0:22) (total 2:14)
Push ups: 25 (0:37),(10,4,2) (0:51) (total: 1:28)
Squats: 41 (01:24)

On D1: 44 seems to be the max I could go.
On D2: 2:00 rest time between rounds.
On D3: All the pull ups are not above the bar but my experimenting with doing more in the first and second sets is working.

[invisiblejk]

Week 76 (Week 11 of L4.2) ending 11/20/14
L4.2D1: 45rds, L4.2D2: 08:50, L4.2D3: 05:10
Pull ups: 6,1,1,1 (0:53), 1,1 (0:37), 1,1 (0:37) (total 2:07)
Push ups: 25 (0:43),(10,4,2) (0:57) (total: 1:40)
Squats: 41 (01:23)

On D1: was 10 seconds over but squeezed in another round.
On D2: 2:00 rest time between rounds.
On D3: All the pull ups are not above the bar but I keep pushing towards 2-rep sets through-out with a few seconds breaks between reps. I feel very close to completing this level.

[invisiblejk]

Week 77 (Week 12 of L4.2) ending 11/28/14
L4.2D1: 45rds, L4.2D2: 08:26, L4.2D3: 05:53
Pull ups: 6,1,1,1 (1:05), 1 (0:33), 1 (0:24) 1 (0:27) 1 (0:27) (total 2:56)
Push ups: 25 (0:37),(10,4,2) (0:58) (total: 1:35)
Squats: 41 (01:22)

On D1: was 10 seconds over but squeezed in another round.
On D2: 2:00 rest time between rounds.
On D3: What happened.. thanksgiving food or alcohol or doing HIIT routine yesterday? Not sure, but I slipped back on the time.

[invisiblejk]

Week 78 (Week 13 of L4.2) ending 12/04/14
L4.2D1: 47rds, L4.2D2: 08:07, L4.2D3: 04:43
Pull ups: 6,1,1,1 (0:56), 1,1 (0:32), 1 (0:26) 1 (0:17) (total 2:11)
Push ups: 25 (0:35),(10,6) (0:40) (total: 1:15)
Squats: 41 (01:17)

On D1: 47! my highest ever. Felt good even at the end.
On D2: 1:45 rest time between rounds, wasn't difficult. Will continue this rest time for one more week.
On D3: Under 5! The improvement came from push ups, shaved off nearly 20 seconds by doing 6 continuously in the last set. It is interesting that even though I am not focusing on improving the pushup times, they are improving all by themselves .

Even though my D3 pullup time didn't improve significantly, I decided to move to next level L4.3. This allows me to do two pull ups in each round on D1. I have been looking forward to that for two months now This allows me to increase my D1 pull ups to more than 47.

I am giving myself 4 months to complete L4.3.

[ronnymuk]

Hi JK,

What do you mean by "L4.3"?

Cheers

Ronnie

[invisiblejk]

Ronnie, it means L4 of push ups and squats and L3 of pull ups. I started out two years ago with resistance bands for pull ups and regular push ups and squats. After I reached L4, I bought a over-the-door pull up bar and started normal pull ups. I started with L4.1 and now reached L4.3.

[invisiblejk]

Week 79 (Week 1 of L4.3) ending 12/11/14
D1: 26rds, D2: 08:40, D3: 06:22
Pull ups: 6,1,1,1 (0:59), 1,1 (0:34), 1 (0:26) 1 (0:26) 1 (0:27) 1 (0:25) 1 (0:23) (total 3:40)
Push ups: 25 (0:38),(10,6) (0:44) (total: 1:22)
Squats: 41 (01:20)

On D1: went over by a few seconds. I did a total of 52 pull ups. Hope to reach 32 rds in three months.
On D2: 1:45 rest time. Found it to be difficult, surprisingly. Will keep this rest time next week.
On D3: 11th pull up is barely half-way to the top. Overall, a good start.

[invisiblejk]

Week 80 (Week 2 of L4.3) ending 12/18/14
D1: 26rds, D2: 08:34, D3: 05:58
Pull ups: 7,1,1 (0:47), 1,1 (0:34), 1 (0:22) 1 (0:22) 1 (0:21) 1 (0:21) 1 (0:22) (total 3:09)
Push ups: 25 (0:37),(10,6) (0:48) (total: 1:25)
Squats: 41 (01:24)

On D1: went over by a few seconds.
On D2: 1:45 rest time. Was a bit difficult in the last two rounds. Will keep this rest time next week.
On D3: Did 7 in the first set. Good proof point. 11th pull up is barely half-way to the top. Progress is faster than I anticipated.

[invisiblejk]

Week 81 (Week 3 of L4.3) ending 12/25/14
D1: 24rds, D2: 08:02, D3: 06:08
Pull ups: 7,1,1 (0:56), 1,1 (0:34), 1 (0:25) 1,1 (0:38) 1 (0:23) 1 (0:23) (total 3:19)
Push ups: 25 (0:40),(10,6) (0:47) (total: 1:27)
Squats: 41 (01:22)

On D1: lost a round, no biggie.
On D2: 1:45 rest time. Got interrupted in the last two rounds, got more rest time than I wanted. Will keep this rest time next week.
On D3: Continued with 7 in the first set. 11th pull up is nearing the bar. Experimenting with doing the 13th and 14th together as one set. Good news is that I am hovering around 6 minute mark.

[invisiblejk]

Week 82 (Week 4 of L4.3) ending 12/31/14
D1: 26rds, D2: 07:40, D3: 06:13
Pull ups: 7,1,1 (0:49), 1,1 (0:30), 1 (0:20) 1 (0:25) 1 (0:19) 1 (0:31) 1 (0:22) (total 3:16)
Push ups: 25 (0:41),(10,6) (0:49) (total: 1:30)
Squats: 41 (01:27)

On D1: gained a round
On D2: 1:45 rest time.
On D3: