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digdscpl's Bodyweight Challenge


digdscpl

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Mission:  I'm working on developing my ability to do bodyweight movements.   I want to be able to do more advanced movements like muscle up, L-Sit/V-Sit, handstands and cool "tricks" with my body.  I just recently made a set of parallettes to work on some of this.

 

Goal 1:  PLP - I decided a few weeks back to give the PLP program a try.  I'm in day 25 of it now, and it's definitely improving my ability to do pull ups and push ups.   So I'm going to continue this program through to 70 days (I started with 1 pull up a day instead of 10 so I'm going to go until its 60/day).   70 days would finish up on Sept 11th if I don't miss any days and this challenge runs through Sept 7th.   So I won't get through it completely.   I'm going to set this goal at getting to Day 60, because I know there will be some days I'm travelling and I won't be able to find a pull up bar.

STR+3   STA+2

 

Goal 2:  Skills work - I'm going to work on developing some body weight skills - the goal will be to be able to complete these at the end of six weeks.   Working on pistol squats, handstands, L-Sit progression (starting with tuck sits on parallettes).   Specifically - 5 pistol squats in a row, 10 second freestanding handstand, 10 seconds holding an L-Sit

STR+2  DEX+3

 

Goal 3:  Cuts - losing some bodyfat is going to help me in any bodyweight movements I'm trying to do, so the goal here is to try to cut my bodyfat percentage.   Scale says 19% currently.     For this six weeks I'm going to try to get it down to 17% - which means losing about 6 lbs of fat.    I'm going to maintain paleo for breakfast and lunch.   Dinner is more difficult because I'm eating with the family (they can be picky eaters).  We're also very bad at just eating at home.   So here my improvement here is to try to prepare more meals at home and cut back on junk I eat at home (no more pie).     Also the PLP and Skills work above is in addition to my 4-5 days/week of Crossfit training.  I will add some additional cardio workouts throughout the week as well.  Basically whatever it takes to start cutting body fat here.

 

CON +3  WIS+2

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Level 3 Halfling Ranger


First Challenge  Bodyweight Challenge


 


 


STR: 6.5 | DEX: 4.5 | CON: 5 | STA: 4.6 | WIS: 5 | CHA: 1


 


 

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Good luck, this will be a fun 6 weeks for both of us.  Looking forward to seeing you do some L-SIT Strict Pullups.  :pride:

Aspiring Human Ranger | Level 1

STR 2 | DEX 3 | STA 2 | CON 1 | WIS 1 | CHA 0

Challenges 1

Daily Battle Log

 

Daily Yoga Exercises for Shoulder and Back Progress

52.38%
52.38%

 

Pistol Progres

0%
0%

 

Weekly Push Up, Sit Up, Running Progress

33.04%
33.04%
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Took some additional measurements.  

Body fat calipers - 28mm ab.  18mm supra.   4mm triceps, 6mm thigh.     With Supra measurement only calculates out to around 20% (similar to the scale).  With Jackson-Pollack 4 measurements this comes out to about 14%.    Hmm...  well I'm just going to track relative changes here.

 

Biceps 13.5"

Chest 41"

Waist 39"

Level 3 Halfling Ranger


First Challenge  Bodyweight Challenge


 


 


STR: 6.5 | DEX: 4.5 | CON: 5 | STA: 4.6 | WIS: 5 | CHA: 1


 


 

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Ok late week 1 update - I had a packed extended weekend with travelling, camping  and visitors so I didn't get a chance to post sooner.

 

Goal 1: PLP - continued PLP through 30 reps / day.     I have been breaking them up into 3 sets throughout the day.   I can knock out the Lunges and Pushups straight through (10 or even more), pull-ups I have do a set rest a short while and do a couple more, rest, do a couple more, etc.    However, I am up to being able to do 7 straight strict pull-ups from like 3.    So great progress here.   Pushups are getting easier and easier.

 

Goal 2: I practiced pistol squat progressions twice last week.  I did the second set in the gym so I was able to do some with a band on the racks there.   Unassisted, I can drop to a pistol but I cannot get back up still :).    L-Sit progressions - I 've been doing these each night while watching TV.   I can get into an L-Sit for maybe a second.   I practiced handstands several days as well, it was hard to find a wall in the house that had no furniture or wall decorations to kick up on.   Making good progress on strength, need more work on balance.   

 

Goal 3:  Started eating mostly Paleo.  Made a batch of egg and sausage "cupcakes" and eating these for breakfast instead of cereal.    Had a bunch of leftover pulled pork and ate it basically for lunch the whole week.   Even at dinner I chose less bread-y options (the family ordered pizza and I got wings instead).     My weight is down to 174 from 180.   Body fat was down to 16.9% from 19% on the scale.    So it looks like my goal was achieved here really early !?   This is pretty amazing, but before changing my eating I really was not moving the needle at all so it feels like a real change, even if it is a big jump.    Well I am going to keep going through the six weeks to see how far I can take this or to make sure I can at least maintain at that level throughout.    

Level 3 Halfling Ranger


First Challenge  Bodyweight Challenge


 


 


STR: 6.5 | DEX: 4.5 | CON: 5 | STA: 4.6 | WIS: 5 | CHA: 1


 


 

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Week 2 update - so as I said in the last update we were travelling, camping, doing museums and water parks during the early part of last week... this affected my ability to work on some of these goals.

 

Goal 1: PLP - I missed a couple of days (Mon, Tues) mainly because we kept busy with various activities and hanging out with friends... there were places to do pull ups at the campgrounds I was at but I just didn't do it.    I did hit a few one of those days and I actually was able to do 7 strict pullups in a row which was a PR (at the beginning I was doing 3), so the PLP has definitely improved my ability to do pullups.   I continued through the rest of the week with this program and I completed through day 35.   I have been trying to keep the sets (sessions really because I have to stop and rest a few seconds after several) at 10 or below, so like yesterday was 9,9,9,8.   When I get to 40 I'll probably break it up to 5 sets, and so on.   However, I am now up to being able to do 8 straight, so as I get stronger I may not have to break it up as much.     The lunges are really no problem at all.    Doing push ups in sets of 10 or less is also quite easy at this point so I've started to throw some variation in them, doing some wide and some diamond, I may start doing some decline as well.   Maybe I should just break up the pull ups but do the lunges and pushups in larger sets.    I am doing each of these sets at various times throughout the day (e.g. one before work, one as soon as I get home, one a little after dinner, one before bed).

 

Goal 2:  Practiced pistol squat progress some more, but only worked it one day.   It doesn't feel like I'm making that much progress here.     I practiced handstands some more, I'm working on my form so that I can have better balance for the freestanding.   I managed to hold it away from the wall for about a second.     I practice these every few days.   My 3 year old son tries to do it with me.     The L-Sit progressions I usually get a chance to do when my wife and I watch a show on TV at the very end of the day, but with the travel this didn't happen, so no practice until last night.    Overall core strength is getting better thanks to the pull ups and the PVP I am participating in.   I made several L-Sit attempts and what I have come to find is that my hamstrings are just too tight to straighten my legs out fully, this problem also manifests itself in some of the ab exercises in the PVP program.    Therefore, I am going to start incorporating stretching through the day to improve flexibility in my hamstrings (calves, quads, glutes, hip flexors as well ... legs).

 

Goal 3:  Travelling made this a little tricky.    I did indulge in a couple cookies and I can't blame that on travel.   But, I tried to make the best I could out of the situation without driving my wife nuts.   We were on the road one day and the only place around was a McDs at the truck stop so that's what everyone ate, but I got a burger with no bun and did not eat any fries (ridiculous on the calories and not so nutritious), but bought some cauliflower at the truckstop (they had packaged cups of fruit and veggies which was pretty sweet).    I ate a philly cheese steak with the bread at the water park and I also drank some green tea that I'm pretty sure was artificially sweetened.  Otherwise I haven't drank any soda since the beginning of this PVP (before that I drank "diet", but I have been suspicious of the sweeteners causing some of excess fat).     I try to avoid bread and grains as much as possible without making things too difficult for the rest of the family.   I'm not sure I ever want to make Paleo my lifestyle, but I know I can give it 6 weeks or so.     I cheated with some awesome pizza this weekend as well, but I ate much less than I would normally have, and then I had a very small dinner later.    I have started to notice more when I have eaten enough and stopping instead of continuing to eat because it tastes good or I don't want anything to go to waste.     Most days I've kept track of everything in myfitnesspal so I have a good idea of how much carbs, calories, etc I am consuming.    I can compare this to a month ago when I tracked it for about a week and I can see a big difference.   Ok so that was maybe too much detail for this.   Here's the important bits:

 

 

Weight: 168 (-6 lbs from last week, -12 lbs overall:   6lbs a week seems a bit crazy but, I guess its just beginner gains - "losses")

Body Fat: 14.7%   (looking in the mirror it doesn't look like it, compared to pictures of this range on the nerdfitness article on body fat, but it does look improved.  My running "fanny" pack had to be tightened this morning, my jeans are ridiculously baggy)

Level 3 Halfling Ranger


First Challenge  Bodyweight Challenge


 


 


STR: 6.5 | DEX: 4.5 | CON: 5 | STA: 4.6 | WIS: 5 | CHA: 1


 


 

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Late update...

Goal 1: Was on track until Thursday when I injured my lower back doing deadlifts at crossfit.  I lost a lot of mobility and couldn't continue exercising

Goal 2: I've spent more time on handstand practice than any of the others, injury derailed this.

Goal 3: Continued to eat well until Friday when I went out of town and I ate at some of my favorite old restaurants and cheated a bit.   However, I still have not had any soda since the start of the challenge.    No weigh in has been done.

Level 3 Halfling Ranger


First Challenge  Bodyweight Challenge


 


 


STR: 6.5 | DEX: 4.5 | CON: 5 | STA: 4.6 | WIS: 5 | CHA: 1


 


 

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Ok I missed posting a few weeks.   I'm still recovering from the injury doing deadlifts, so things have gone off the rails a bit.    The pain moved from my back to my sciatic, and it has varied day to day.  After it didn't seem to get better,  I got an appointment with a physical therapist, but they were booked until tomorrow.    So... here's where I am at..

 

Goal 1:  I am not going to make it to day 60 before the end of this challenge, I am currently at Day 48.   I missed several days when I first injured my back.   Last week it didn't bother me to do pullups and lunges and pushups so I got back onto it and made some progress.   After this past Saturday it has been hurting quite a bit so I haven't done anything for the past two days. 

 

Goal 2: I couldn't practice anything here after my injury so I'm not going to meet this goal.

 

Goal 3: I gained some back since I haven't been able to workout as often.  I also admittedly ate crappy over labor day weekend.  But I am still down to 172lbs and 16.1% so I think I've met this goal assuming I can maintain this.  However, I plan to continue trying to cut more fat.  I have been eating as much Paleo as I can, and I also cut out diet soda entirely.     

 

Overall, pretty disappointed because I was making good progress until I hurt my back on a stupid deadlift.  Hopefully I can get back to 100% once I start therapy and can reach these goals in the next challenge round.

Level 3 Halfling Ranger


First Challenge  Bodyweight Challenge


 


 


STR: 6.5 | DEX: 4.5 | CON: 5 | STA: 4.6 | WIS: 5 | CHA: 1


 


 

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LEVEL UP!

 

Goal 1:  PLP - Target was to reach day 60.   I lost a few days here and I only reached day 50.   50/60= 83% = B   - STR + 2.5    STA + 1.6

 

Goal 2:  Skills work - I ultimately did not achieve any of these skills because my training was cut short on these, I could not perform the progressions of these with my back injury (pistol squat, handstands, l-sit).    I did however practice these skills and make progress for half of the challenge so I will issue a C - STR + 1   DEX +1.5

 

Goal 3:  Cuts - Target - 17% body fat - loss of 6 lbs.    Initial scale measurements 180 - 19%BF     Final measurements- 173.1 - 15.7%BF.     Goal achieved!    Despite adversity (not being able to do my regular workout), I was still able to achieve a loss here, I had gotten as low as 168 though, so I know I can continue to cut fat in the future through diet adjustments.   A - CON +3 WIS +2

 

Level 3 Halfling Ranger


First Challenge  Bodyweight Challenge


 


 


STR: 6.5 | DEX: 4.5 | CON: 5 | STA: 4.6 | WIS: 5 | CHA: 1


 


 

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