JK's log

[invisiblejk]

Week 52 (Week 4 of L4.1) ending 5/29/14
L4.1D1: 24rds, L4.1D2: 06:06, L4.1D3: 07:17
Pull ups: 6 (0:36), 1 (0:27), 1 (0:30), 1 (0:35), 1 (0:29) (total 2:37)
Push ups: 22 (0:47),(5,3,2) (1:03),(3,2,2,2) (1:16), (total: 3:06)
Squats: 41 (01:32)

On D1: don't remember the details, I might be trying to get my chin up the bar most of the time.
On D2: did 10 rounds with 3 mins rest in between.
On D3: tried to do more in the first set and that seemed to have had a negative impact on the time. But I plan to continue this way. I completed 3 rounds.

[chongtxtx]

Great job on all of your work man your doing awesome! Do you do any other exercises outside of Simplefit walks or runs or anything? Just wondering.

[invisiblejk]

Three days a week I have a 2 mile round-trip walk to office. Otherwise, no other exercise other than 100 mins of SF per week.

[invisiblejk]

Week 53 (Week 5 of L4.1) ending 6/5/14
L4.1D1: 28rds, L4.1D2: 06:06, L4.1D3: 06:16
Pull ups: 6 (0:36), 1 (0:32), 1 (0:28), 1 (0:21), 1 (0:22) (total 2:19)
Push ups: 24 (0:50),(6,4,3,2,2) (1:29) (total: 2:19)
Squats: 41 (01:36)

On D1: Total rounds have gone up. 18 rounds non-stop, though in the last few rounds nose was barely above the bar. The remaining 10 rounds, took pauses and was able to get chin up the bar.
On D2: did 10 rounds with 2.5 mins rest in between. Was able to get the chin above the bar every time. Next week will cut the rest time to 2 mins.
On D3: 6 reps in the first set. Have enough strength left after pull ups to speed up the push ups. Improvement is noticeable. Next week will try for 7 pull ups in the first set.

[chongtxtx]

2 miles of walking I bet that is peaceful.

So I have a question I haven't gone through your entire log although I probably should. Are you timing each set of an exercise until you complete the exercise and then using that data for something? Please excuse my ignorance I am just wondering because my brain does not do well with so many numbers. If you have explained this somewhere please let me know I will happily read it over.

[invisiblejk]

no one asked me about my detailed tracking This is really amusing. Thanks for the interest. I am timing every time I take big enough break, so between sets. I am using the forum posting essentially as a log (I do have more details in my hand-written old style notebook).

I compare my numbers between various weeks to see how I am progressing, where I am hitting the wall, what I should focus on to get to the 5 min goal on D3. For example, I know that I have to get my push ups under two mins to go beyond L4. And I have to get my pull ups done in about 1:30. My squats are at their optimum time, I can't expect improvement from there.

Sometimes, instead of increasing reps in a set, I consider reducing the break time. Tracking allows me to do that. Without detailed tracking in the past, I thought I could see improvements once in 3 or 4 weeks. Detailed tracking allows me to see the minor ups and downs and the slow improvements so that I have something to look forward to on every D3.

It also gives me an idea of how far I would go before I will be forced to consider kipping in place of my dead-hang pull ups.

[chongtxtx]

So this makes a lot more sense thanks for elaborating. I totally understand the need to document everything and take lots of notes I am way to lazy for it though. I do not think I have the correct analytical brain cells for this. Again thank you for explaining that.

[invisiblejk]

Week 54 (Week 6 of L4.1) ending 6/12/14
L4.1D1: 32rds, L4.1D2: 06:05, L4.1D3: 06:29
Pull ups: 6 (0:35), 2 (0:47), 1 (0:40), 1 (0:33) (total 2:35)
Push ups: 25 (0:49),(6,4,3,2,1) (1:37) (total: 2:26)
Squats: 41 (01:28)

On D1: Total rounds have gone up again. 20 rounds non-stop, though in the last few rounds nose was barely above the bar. The remaining 12 rounds, took pauses every 3 rounds and was able to get chin up the bar.
On D2: did 10 rounds with 2 mins rest in between. Was able to get the chin above the bar every time. Next week will cut the rest time to 1.5 mins.
On D3: Pullups: 6 reps in the first set, couldn't do 7th. Also focused on getting most of the face above the bar. Did 2 in the second set but not satisfactorily. That seems to have consumed some time. Next week will try for 7 pull ups again in the first set. Target is 8, 2. Pushups: will limit first set to 25. Will try for 7 to begin with in the second set.

[chongtxtx]

So how did the last week go? Inquiring minds want to know. I am sure you did a lot better. So once I get to round 8 I am going to start tracking my workouts hopefully as well as you do. It might be a while before I can surpass level 8 so I will need all the help I can get. And my diet is getting cleaned up as well I can't help feeling if I just lost these stupid pesky 20lbs I would be better at this lol. I hope you have a great day and can't wait to see more of your posts.

[invisiblejk]

I have become less prompt in updating the log, sorry about that chongtxtx. Here it goes:

Week 55 (Week 7 of L4.1) ending 6/19/14
L4.1D1: 34rds, L4.1D2: 05:45, L4.1D3: 06:53
Pull ups: 5 (0:37), 1 (0:25), 1 (0:25), 1 (0:35) 1 (0:34) 1 (0:36) (total 3:12)
Push ups: 25 (0:46),(7,4,3,2) (1:24) (total: 2:10)
Squats: 41 (01:30)

On D1: Total rounds have gone up again.
On D2: did 10 rounds with 1.5 mins rest in between.
On D3: Pullups: performance dipped. Happens sometimes.

[invisiblejk]

Week 56 (Week 8 of L4.1) ending 6/26/14
L4.1D1: 34rds, L4.1D2: 06:00, L4.1D3: 05:35
Pull ups: 6 (0:33), 1 (0:27), 1 (0:25), 1 (0:30) 1 (0:32) (total 2:27)
Push ups: 25 (0:40),(8,4,3,1) (1:07) (total: 1:47)
Squats: 41 (01:21)

On D1: No change in the rounds. But feeling better.
On D2: did 10 rounds with 1 min rest in between.
On D3: Overall improvement, feeling real good. Pullups: 5 reps chin up, 1 rep almost chin up in the first round. Pushups: finally broke the 2 min barrier.

[invisiblejk]

Week 57 (Week 9 of L4.1) ending 7/03/14
L4.1D1: 36rds, L4.1D2: 06:07, L4.1D3: 05:37
Pull ups: 6 (0:31), 1 (0:27), 1 (0:31), 1 (0:34) 1 (0:19) (total 2:22)
Push ups: 25 (0:41),(9,4,3) (1:10) (total: 1:51)
Squats: 41 (01:23)

On D1: Increase in the rounds again. I may be able to squeeze in another 2 in there. After that, can't squeeze in anymore without sacrificing form.
On D2: did 10 rounds with only 0:45 sec rest in between. Decided to focus on doing the exercises slowly. That made it difficult. The last two rounds, I could not do 12 pushups consecutively. I had to take a break at 10. But I think this is the right way to do D3. Was sweating at the end which didn't happen on D3 so far.
On D3: Overall improvement, feeling real good. Pullups: 6 reps chin up in the first round. Next week, try for the 7th one. Pushups: maintaining under the 2 min barrier. Next time increase the second set first try to 9.

I thought I will complete L4.1 in 8 weeks. But I will likely take another 2 - 3 weeks. Getting closer to move to L4.2

[chongtxtx]

36 rounds that pretty darn good man. I'm gonna need you to post some workout vids one of these days. Your doing great man.

[invisiblejk]

Week 58 (Week 10 of L4.1) ending 7/10/14
L4.1D1: 38rds, L4.1D2: N/A, L4.1D3: 05:30
Pull ups: 7 (0:35), 1 (0:31), 1 (0:28), 1 (0:30) (total 2:04)
Push ups: 25 (0:39),(7,3,2,2,2) (1:15) (total: 1:54)
Squats: 41 (01:32)

On D1: Increase in the rounds again. My nephew wanted to press the button in the simplefit app. That shaved off (or forced me to ) an average of 2 seconds of rest between rounds. That allowed me to push another two rounds in. Fortunately, he lost interest after 15 rounds and allowed me to have a breather between rounds . I felt completely spent the entire day.
On D2: missed due to doctor appointment. Instead of changing the exercise schedule, decided to sacrifice D2 and keep to the same schedule.
On D3: Pullups: 6 reps chin up in the first round. Seventh, nose barely above the bar. Next week, continue with the 7th one. Pushups: felt extremely tired (result of missing D2??). Couldn't do even 8 in the second set. Had to break it into smaller sets. But still managed to keep the time under 2 mins.

[DR03K]

Good work, I'm impressed with your commitment to SF.