12-24-2018
186.8 one
Level 1
Starting SF from the very beginning since I have been off of it for a while .
Day 1 .1 pull, 2 push q, 3 squat .29 rounds in 20 minutes .
Day 2. 2 pull.6 push ups and 10 squat .X5 total work time 6:54 with 2 minute rests .
Day 3 10 pull ups 21 push up and 21 squat . 3:15.
All pull ups were done on rings .
Pilgrim1312 workout blog
Monday, December 31, 2018
Thursday, September 29, 2016
Saturday, September 24, 2016
September 18-24
Simplefit "advanced" 5x7. Each day warm up was 20/10 second jump rope and push ups for four minutes.
Sunday
"A"
Regular pulls, alternating pull-up with chin-up.
HSPU
Pistols
Tuesday
"B"
Narrow (hands touching) pulls, alternating
Dips
Pistols
Thursday
"A"
Wide pulls
HSPU
Dips
I found myself during the pistols questioning the wisdom of doing 35 pistols three days a week. Once I realized it could be done, I was glad to have stuck with it.
Simplefit "advanced" 5x7. Each day warm up was 20/10 second jump rope and push ups for four minutes.
Sunday
"A"
Regular pulls, alternating pull-up with chin-up.
HSPU
Pistols
Tuesday
"B"
Narrow (hands touching) pulls, alternating
Dips
Pistols
Thursday
"A"
Wide pulls
HSPU
Dips
I found myself during the pistols questioning the wisdom of doing 35 pistols three days a week. Once I realized it could be done, I was glad to have stuck with it.
Friday, September 16, 2016
September 11-17
As of this week, I am closer to being 50 than 40. I had initially thought of calling my blog "Worlds Strongest Grandpa" but decided that would be silly; I am clearly NOT the worlds strongest grandpa but that is a worthy goal.
Repeat of 5x6. My warm up is a "Tabata" type session wherein I jump rope for 20 seconds, rest 10 seconds, then do one of four types of push ups for 20 seconds. I go wide, regular, diamond then archer. To finish the routine I practice levers and planche.
Sunday
Medium width pull ups, Alternate chin/pull grips
Dips
Pistols
Tuesday
Narrow grip pulls
HSPU
Pistols
Thursday
Wide pulls
Dips
Pistols
As of this week, I am closer to being 50 than 40. I had initially thought of calling my blog "Worlds Strongest Grandpa" but decided that would be silly; I am clearly NOT the worlds strongest grandpa but that is a worthy goal.
Repeat of 5x6. My warm up is a "Tabata" type session wherein I jump rope for 20 seconds, rest 10 seconds, then do one of four types of push ups for 20 seconds. I go wide, regular, diamond then archer. To finish the routine I practice levers and planche.
Sunday
Medium width pull ups, Alternate chin/pull grips
Dips
Pistols
Tuesday
Narrow grip pulls
HSPU
Pistols
Thursday
Wide pulls
Dips
Pistols
Saturday, September 10, 2016
September 4-10, 2016
Now doing 5 rounds of 6.
Sunday
Neutral grip pull ups
Hand stand push ups
Pistols
I didn't stay on the EMOM schedule this day because I was having to do this in a playground near where I was camping.
Tuesday
Narrow pulls
Dips
Pistols/ alternated with lunges
My legs were gassed from the running on off days
Thursday
Wide pulls
HSPU
Pistols
I have decided that my form on one arm push ups leaves a lot of room for cheating. Instead I will alternate each workout between HSPU and dips.
Now doing 5 rounds of 6.
Sunday
Neutral grip pull ups
Hand stand push ups
Pistols
I didn't stay on the EMOM schedule this day because I was having to do this in a playground near where I was camping.
Tuesday
Narrow pulls
Dips
Pistols/ alternated with lunges
My legs were gassed from the running on off days
Thursday
Wide pulls
HSPU
Pistols
I have decided that my form on one arm push ups leaves a lot of room for cheating. Instead I will alternate each workout between HSPU and dips.
Monday, August 29, 2016
Last week I did SF advanced level 4. Being fond of a system that keeps my time consistent, I have decided to couple SF with EMOM. This stands for Every Minute On the Minute. On my workout timer app, I allow one full minute for the pull-ups, one for the HSPU, and one for each leg of pistols. At level 4, this was not horribly taxing. I am betting that by the time I am doing 7+ reps of these exercises it will be quite challenging.
8/21
4 Pull ups (regular width)
4 Hand Stand Push Ups
4 pistols (left x4, then right x4)
5 rounds in 20 minutes
8/23
4 Pull ups (close grip)
4 dips
4 pistols per leg
5 rounds, 20 minutes
8/25
4 Pull ups (wide grip)
4 one arm push up (left x 4, right x 4)
4 pistols per leg
5 rounds, 25 minutes.
An extra minute per round for the one arm push up.
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