tonight was week3 level 1 day 2 my times were as follows
1 min
1 min 10 sec
1 min 20 sec
1 min
50 sec
Man I was struggling tonight. I think that jumping ahead to the negative rep pullups from the hanging rows last workout was too much. I was pretty sore the last couple of days. Since the 30 min 3 days a week are pretty much set in stone and any change would be hard to arrange I decided to press on anyway, going back to hanging rows for a pullup substitution. I feel better after I did tonight's workout then before. No harm done, I just learned a little lesson and will keep at it. Slow and steady wins the race.
Goals
Moderator: cheapo
Re: Goals
week 3 L1D3
hanging rows: 15,8,4,2,1
pushups: 16,3,2
squats:21(I had to hang on to a door for balance, my legs were fried from having to walk 4-6 miles at work today)
I finished in 3min 54 sec.
After this I did a bonus set of 10 hanging rows.
Then a set of 15 pushups followed by a set of 6 knee pushups.
Wow when I'm done, I'M DONE!!!! I didn't go to failure but I was pretty close.
I've been eating clean for 1 week now. I actually like the food. I get full without that nasty gut ache feeling.
I have decided I am probably not going to worry about weighing myself for quite awhile. I am setting behavior based goals and not result based. I am going to follow the simple fit plan and eat as "clean" as I can until I progress up a level and then I will weigh myself and measure my waist. I am going to take pics every now and then.
hanging rows: 15,8,4,2,1
pushups: 16,3,2
squats:21(I had to hang on to a door for balance, my legs were fried from having to walk 4-6 miles at work today)
I finished in 3min 54 sec.
After this I did a bonus set of 10 hanging rows.
Then a set of 15 pushups followed by a set of 6 knee pushups.
Wow when I'm done, I'M DONE!!!! I didn't go to failure but I was pretty close.
I've been eating clean for 1 week now. I actually like the food. I get full without that nasty gut ache feeling.
I have decided I am probably not going to worry about weighing myself for quite awhile. I am setting behavior based goals and not result based. I am going to follow the simple fit plan and eat as "clean" as I can until I progress up a level and then I will weigh myself and measure my waist. I am going to take pics every now and then.
Re: Goals
Well tomorrow starts my 4th week doing simplefit. I am exploring the site more now and looking on other fitness sites and I keep finding that simplefit is really a well thought out and researched exercise plan!!! This week is when I would use the "One week a month, allow your muscles to rest by doing the workouts several levels below your normal level" rule. I am only on level 1. I have decided that I should follow the plan as closely as possible. The thought of doing nothing next week scares me since doing nothing is what got me in the shape I was in before I started simplefit. I think that the day 1 endurance workout is the one that is the hardest on me. It leaves me really sore for several days. I am curious what a day 2 strength workout would be like if I weren't so sore from the previous day 1 endurance workout. I am toying with the idea of doing 1 or 2 level 1 day 2 workouts this next week and see how my recovery process handles that compared with the normal routine. I haven't decided yet
Re: Goals
week 4 level 1
I decided this week since its hard to go several levels below level 1 to have fun. I did a level 1 day 2 strength workout. I went slow!!! 3 seconds up, pause 2 seconds, 3 seconds down, pause 2 seconds, e.c.t. on all exercises. Instead of being mad at having to do hanging row pullup substitutions I decided to enjoy them. I was squeezing my lats as hard as I could the entire movement. When I'm not still crippled from the day 1 endurance workout I can really up the intensity of the strength workout!!! It was very enjoyable. I felt like I got a lot more out of tonight than I have in past workouts.
I decided this week since its hard to go several levels below level 1 to have fun. I did a level 1 day 2 strength workout. I went slow!!! 3 seconds up, pause 2 seconds, 3 seconds down, pause 2 seconds, e.c.t. on all exercises. Instead of being mad at having to do hanging row pullup substitutions I decided to enjoy them. I was squeezing my lats as hard as I could the entire movement. When I'm not still crippled from the day 1 endurance workout I can really up the intensity of the strength workout!!! It was very enjoyable. I felt like I got a lot more out of tonight than I have in past workouts.
Re: Goals
Week 4 level 1
I did another level 1 strength workout tonight. I switched up my pullup substitution from hanging rows to pullups with 1 leg on a chair. Tonight felt awesome!!! I really enjoy the day 2 workouts! Next week when I am back the day1,2,3 workouts in a week I am considering doing my day 1 on Friday, my day 2 on Monday and my day 3 on Wednesday. I have a hard time holding back and not going to failure on the day 1's so If I did them on Friday I would have an extra day to recover before my day 2 strength workout.
I did another level 1 strength workout tonight. I switched up my pullup substitution from hanging rows to pullups with 1 leg on a chair. Tonight felt awesome!!! I really enjoy the day 2 workouts! Next week when I am back the day1,2,3 workouts in a week I am considering doing my day 1 on Friday, my day 2 on Monday and my day 3 on Wednesday. I have a hard time holding back and not going to failure on the day 1's so If I did them on Friday I would have an extra day to recover before my day 2 strength workout.
Re: Goals
Week 4 level 1
Another strength workout!!!! I used the 1 foot on a chair pullup substitution. I also changed from shoulder width hand placement on my pushups to a narrower one. I can feel myself getting a little stronger! I have enjoyed this all strength training week. I think I will make my off week each month strictly strength training. I do need to get back to doing the endurance workouts though. I have been finding out about EPOC http://youtu.be/p4y-xZXYNVAand the after burn effect and it seems that's what the endurance workouts are geared towards. I can definitely use some fat burning.
Another strength workout!!!! I used the 1 foot on a chair pullup substitution. I also changed from shoulder width hand placement on my pushups to a narrower one. I can feel myself getting a little stronger! I have enjoyed this all strength training week. I think I will make my off week each month strictly strength training. I do need to get back to doing the endurance workouts though. I have been finding out about EPOC http://youtu.be/p4y-xZXYNVAand the after burn effect and it seems that's what the endurance workouts are geared towards. I can definitely use some fat burning.
Re: Goals
I have been doing more web research on fitness and exercise. I have found that simple fit is really a well designed program with a good balance of muscle building and fat loss for a wide range of fitness levels. Having said that I have come up with a new personal plan for the next 4 weeks. I am an endomorph that carries a lot of weight around my middle, belly and upper legs. From being heavy for so long my legs have became pretty muscular. I have really enjoyed the upper body strength gains I have gotten so far. I am going to have to gain a lot more upper body muscle to get anywhere near the proportional look I would like to have, and the functional strength to match my lower body. I have looked around and have found a lot of routines for a H.I.I.T type workout. They all seem to be based on leg exercises since they use the most muscles. I also have found that most people suggest changing your exercise plan every 3 -5 weeks to keep you from ever plateauing. Here is another gold star for simple fit. A person who progresses up levels at a decent rate would do just that. As I already said I carry a lot of weight around my middle making pushups and squats easier than pullups. I could be at level 1 for months before I was ready to go up a level. From the discipline I have gained from sticking to a 3 day a week workout for 4 weeks and the time I have saved from the clean eating plan/cook ahead lifestyle I have adopted I have time to do a couple more 30 min workouts on Tuesday and Thursday. So anyway here is my new 4 week plan.
Strength workout. (based on simple fit) level 1
6 pullups with one foot on a chair.
6 pushups with a medium width hand placement.
6 hanging rows with my feet on the floor using an underhand grip.
30 sec wall handstand
rest 3 min
repeat 5 times
H.I.I.T workout.
30 sec squats
30 sec burpees
30 sec mountain climbers
30 sec jumping jacks
wait until my risk of heart attack has subsided and do another round
do as many times as I can without dying or 20 min which ever comes first!
Monday: Strength
Tuesday: H.I.I.T
Wednesday: Strength
Thursday: H.I.I.T
Friday: Strength
I am pretty excited about this plan and will hopefully make some real progress these next 4 weeks.
P.S. I know I ramble on a lot and seem to post more than anyone else. This is because this is more of a fitness journal for me and less of a strict workout log. I like to look back and see what I was thinking and doing earlier. It keeps me at least in some small way accountable, which is something I need.
Strength workout. (based on simple fit) level 1
6 pullups with one foot on a chair.
6 pushups with a medium width hand placement.
6 hanging rows with my feet on the floor using an underhand grip.
30 sec wall handstand
rest 3 min
repeat 5 times
H.I.I.T workout.
30 sec squats
30 sec burpees
30 sec mountain climbers
30 sec jumping jacks
wait until my risk of heart attack has subsided and do another round
do as many times as I can without dying or 20 min which ever comes first!
Monday: Strength
Tuesday: H.I.I.T
Wednesday: Strength
Thursday: H.I.I.T
Friday: Strength
I am pretty excited about this plan and will hopefully make some real progress these next 4 weeks.
P.S. I know I ramble on a lot and seem to post more than anyone else. This is because this is more of a fitness journal for me and less of a strict workout log. I like to look back and see what I was thinking and doing earlier. It keeps me at least in some small way accountable, which is something I need.
Re: Goals
O.K. I tried a H.I.I.T workout from my new plan. It killed my calves!!! I made it 4 rounds in about 13 min and decided to quit so I wouldn't be a paraplegic tomorrow at work. My 3 small children danced around me to the music I had playing laughing so It was a painfully good time. I finally took another pic to compare. Wow, I have so far to go. But I feel I am right on track with my exercise and nutrition plan.
http://i159.photobucket.com/albums/t157 ... eek0-4.jpg
I will take another picture after my new 4 week plan.
http://i159.photobucket.com/albums/t157 ... eek0-4.jpg
I will take another picture after my new 4 week plan.
Re: Goals
This is the end of week 7. I managed to do 1 week of the above mentioned "4 week plan". It was way more than I could handle! The next week (week 6) I did the strength workout I listed above on a monday. My body had enough! I took the rest of the week off and started again with a more modest plan of 2 workouts this week. I weighted in this morning at 266 lbs and then measured myself. I noticed in my first post I listed my chest as 50 inches. That should have read shoulders, meaning around my chest and shoulders. My current measurements are waist 46 in. SHOULDERS 53 in. I feel I am on track.
Re: Goals
Thanks for the reply. I have been away for awhile. I had to look up "metcon". I couldn't keep up the workout as I outlined above up for more than that week. My joints can't take that much abuse. I scaled back to 3 strength workouts a week doing push ups, crunches, and body weight rows. On top of that I ride a stationary bike for some cardio. My pull ups haven't improved that much. My current weight of 262 is just too much for my elbows. Today I measured myself. My waist is 45 inches and around my shoulders is 54 inches. I am just going to have to be patient with myself and do the best I can. I kind of feel like I am fixing up an old house. I have to be careful where I build on to for fear of breaking something else and have the whole thing come crashing down!!!!
Re: Goals
Im still here! My weight hasnt changed still 262lbs but Ive lost an inch off of my waist which is now 44 inches and gained an inch around my shoulders which now measure 55 inches! I realize food in my gut and fluctuations from muscles pumped from previous workout make these measurements innacurrate sometimes. I can now do 2 dead hang chinups in a row before I have to switch to negatives, so Im pretty pleased with my progress and am enjoying myself also!!