The Plan
Simple Fit M-W-F
Hand stands and Yoga T-T-S
I started with L1D1 last week but did it all 3 days, then again this week on Wednesday. I got 58, 83, 101, then 107.
On the Monday I did 100 burpees in 10 min and yesterday ran 2 miles in 20 min, followed by 100 bench press with 115lbs.
This coming Monday I'll go to level 2 and perform the week as prescribed.
S.
Sharp21's Progress Log
Moderator: cheapo
Re: Sharp21's Progress Log
Monday November 18th
Big cheat day yesterday so was keen to get back to it.
L2D1 - 81 rounds.
The chins and squats were a breeze but I'm feeling the 243 push ups...
S.
Big cheat day yesterday so was keen to get back to it.
L2D1 - 81 rounds.
The chins and squats were a breeze but I'm feeling the 243 push ups...
S.
Re: Sharp21's Progress Log
Tuesday November 19th
Ran a 10min mile
Skills practice day. Worked on:
Flag 2x5/side
Lever with bent knees x 5
back lever x1 + skin the cat
Frog stand x 5
Back bends x5
HSPU negs 3x5
S.
Ran a 10min mile
Skills practice day. Worked on:
Flag 2x5/side
Lever with bent knees x 5
back lever x1 + skin the cat
Frog stand x 5
Back bends x5
HSPU negs 3x5
S.
Re: Sharp21's Progress Log
Wednesday November 20th
L1D2 - 5 rounds.
Didn't bother timing myself. Total elapsed was well under 5 min.
After that did OAC Negs x 5 per arm, OAP Negs x 5 per arm, pistol rolls 5 per leg
S.
L1D2 - 5 rounds.
Didn't bother timing myself. Total elapsed was well under 5 min.
After that did OAC Negs x 5 per arm, OAP Negs x 5 per arm, pistol rolls 5 per leg
S.
Re: Sharp21's Progress Log
Thursday the 20th
10min mile.
60 sec of lever
60 sec back lever
3 x 5 hspu negs
10min mile.
60 sec of lever
60 sec back lever
3 x 5 hspu negs
Re: Sharp21's Progress Log
L2D3 - 1m50s
Steak and crab!
Steak and crab!
Re: Sharp21's Progress Log
Saturday November 23rd.
60sec front lever
60 back lever
5 x OAchins
5xflag
5xonpu
5xhspu
60sec front lever
60 back lever
5 x OAchins
5xflag
5xonpu
5xhspu
Re: Sharp21's Progress Log
Sunday
Cheated like a fat kid on halloween
Monday
Leftover sugar cravings led to some cookie eating...
Then I did L3D1 x 60
Cheated like a fat kid on halloween
Monday
Leftover sugar cravings led to some cookie eating...
Then I did L3D1 x 60
Re: Sharp21's Progress Log
Monday Dec 2nd, 2013
Run 10min mile.
5,4,3,2,1 x one arm pushup negs
5 x pistols
Some chin up work
Run 10min mile.
5,4,3,2,1 x one arm pushup negs
5 x pistols
Some chin up work
Re: Sharp21's Progress Log
10min mile
Pull workout. 53 pull ups in 10min
Stretching
Pull workout. 53 pull ups in 10min
Stretching
Re: Sharp21's Progress Log
After a few days off...
10min jog/sprint around the track.
54321 one arm pushup negs
5 x pistol rolls per side
25 pushups
40 squats
5x5 pullups - high pull pre muscle up
leg raises
10min jog/sprint around the track.
54321 one arm pushup negs
5 x pistol rolls per side
25 pushups
40 squats
5x5 pullups - high pull pre muscle up
leg raises
Re: Sharp21's Progress Log
Been a while but got back on the the SF train!
L1D1 for 45 rounds
L1D1 for 45 rounds
Re: Sharp21's Progress Log
It's funny. Looking back I first logged a workout here in 2013. The plan then was SimpleFit 3 days/wk, Yoga and handstand training 3 days/wk.
My program now looks very similar but I have not made linear gains in either area between then and now. But one thing HAS changed:
I now run consistently. A minimum of 1 mile every day. Rain or shine, heat or sleet.
This is paying big dividends, not just in my fitness but more important in my Consistency. Carrying this over into my resistance training I feel that for the first time I am firmly in the center of the path, rather than walking on the edge.
I don't know yet if I'll post here frequently or not. I'm tracking my workouts on paper so don't need to monitor it somewhere else as well. This community is not very active either. Cheapo gave it it's moment in the sun through that Reddit post, but it seems he is starting fresh too.
I'm on a 3 day split now, performed twice per week. It is based on the 5 essential movements, as touted by Dan John. Those are:
Push - Pull - Hinge - Squat - Loaded Carry
The Push, pull and squat movements are handled by Simple Fit inspired training twice per week. These sessions start and end with an easy run.
Hinge and loaded carry are done with Kettlebells twice a week. Swings and TGU's one day, Snatch and windmills the next.
The third day consists of Yoga and core training. And yes, handstand work. Thinking of branching into TRX.
I alternate exercises between A and B workouts for each day to keep things fresh.
Arthur Newton, in his 1949 book Races and Training, wrote:
"Two primary considerations are essential: (1) You must practice as frequently as you possibly can, and (2) you must never permit yourself to approach real exhaustion, must never become badly tired. So long as you stick to these two, you will continuously progress. The less closely you adhere, the longer it will take you to get thoroughly fit."
This is the core of my training philosophy these days. I'm training every day. Running 7 days/wk. Performing each of the main exercises twice /wk. Taking it easy every workout and feeling great. It's never about intense effort during any one workout, it's about consistent effort across many workouts.
I'm not an elite athlete so why kill myself in training for the diminishing return of a bit more speed, a few more reps? Just get in and get after it. Every day.
My program now looks very similar but I have not made linear gains in either area between then and now. But one thing HAS changed:
I now run consistently. A minimum of 1 mile every day. Rain or shine, heat or sleet.
This is paying big dividends, not just in my fitness but more important in my Consistency. Carrying this over into my resistance training I feel that for the first time I am firmly in the center of the path, rather than walking on the edge.
I don't know yet if I'll post here frequently or not. I'm tracking my workouts on paper so don't need to monitor it somewhere else as well. This community is not very active either. Cheapo gave it it's moment in the sun through that Reddit post, but it seems he is starting fresh too.
I'm on a 3 day split now, performed twice per week. It is based on the 5 essential movements, as touted by Dan John. Those are:
Push - Pull - Hinge - Squat - Loaded Carry
The Push, pull and squat movements are handled by Simple Fit inspired training twice per week. These sessions start and end with an easy run.
Hinge and loaded carry are done with Kettlebells twice a week. Swings and TGU's one day, Snatch and windmills the next.
The third day consists of Yoga and core training. And yes, handstand work. Thinking of branching into TRX.
I alternate exercises between A and B workouts for each day to keep things fresh.
Arthur Newton, in his 1949 book Races and Training, wrote:
"Two primary considerations are essential: (1) You must practice as frequently as you possibly can, and (2) you must never permit yourself to approach real exhaustion, must never become badly tired. So long as you stick to these two, you will continuously progress. The less closely you adhere, the longer it will take you to get thoroughly fit."
This is the core of my training philosophy these days. I'm training every day. Running 7 days/wk. Performing each of the main exercises twice /wk. Taking it easy every workout and feeling great. It's never about intense effort during any one workout, it's about consistent effort across many workouts.
I'm not an elite athlete so why kill myself in training for the diminishing return of a bit more speed, a few more reps? Just get in and get after it. Every day.
Re: Sharp21's Progress Log
15min of 1-2-3's. Did 56 rounds.