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Trembriele

Trembriele Battles the Free Magic

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Okay, I've been tracking workouts in Fitocracy, and while the way it runs me through a workout is nifty, it feels like one more thing to keep track of since I'm summarizing for challenges here, too. I think the simplest way to do it is keep track here and then I can reduce my typing.

I will post measurement updates and such about once a month (I track weekly in MFP). I'm not posting today since I've been off-plan a few days (sugar and sodium) and I'm having TOM fluctuations. My main goal is to reduce body fat pcentage to 22%.

At the moment, I'm in a calorie deficit (-250 a day is my goal) and tracking exercise with my fitbit where I can manually log strength training. I prefer this to a straight TDEE estimation method because my base activity level can vary so widely from day to day.

I am following the Start Bodyweight program. Today's workout will be up in a bit!

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9/7/2014

One-legged Romanian Deadlifts - bw only: 7, 7, 7

Squat Progression #4 - deep squats: 7, 7, 7

Pull-up Progression #1 - leg assisted: 7, 7, 7

Handstand Push-up Progression #2 - incline pike diamond: 7, 7, 7

Leg Raise Progression #3 - flat, straight: 7, 7, 7

Dip Progression #5 - One extended leg, elevated legs: 6, 5, 5

Horizontal Pull Progression #2 - vertical pull with towel: 7, 7, 7

Plank Progression #3 - plank: 1 min 45 sec

I added the deadlifts and am extending the plank for each progression to 2 min (I think the longer planking will help me with yoga poses). I am currently debating if I will move up to the next progression at 3 sets of 8 or take them up to sets of 10. We shall see!

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9/9/2014

One-legged Romanian Deadlifts - bw only: 8, 7, 7

Squat Progression #4 - deep squats: 8, 7, 7

Pull-up Progression #1 - leg assisted: 8, 7, 7

Handstand Push-up Progression #2 - incline pike diamond: 8, 7, 7

Leg Raise Progression #3 - flat, straight: 8, 7, 7

Push-up Progression #5 - push-ups: 6, 6, 5

Horizontal Pull Progression #2 - vertical pull with towel: 8, 7, 7

Plank Progression #3 - plank: 1 min 50 sec

Last night was open house so I left home at 5:30 am and didn't get home until after 9:30 pm. Thanks to packing pre-planned food, I was exhausted but my calorie goal and protein levels were good. I was late getting to bed, so I am exhausted and off to bed early tonight.

I did some Internet research today and think that I will segue the deadlifts into a back bend progression.

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9/11/2014

One-legged Romanian Deadlifts - bw only: 8, 8, 7

Squat Progression #4 - deep squats: 8, 8, 7

Pull-up Progression #1 - leg assisted: 8, 8, 7

Handstand Push-up Progression #2 - incline pike diamond: 8, 8, 7

Leg Raise Progression #3 - flat, straight: 8, 8, 7

Dip Progression #5 - One extended leg, elevated legs: 6, 6, 5

Horizontal Pull Progression #2 - vertical pull with towel: 8, 8, 7

Plank Progression #3 - plank: 1 min 55 sec

I have two NSVs:

1. I swear that I can see more definition and firmess in my quads

2. I fit into a size six dress today! It was form fitting, but not overly tight and I could move. They didn't have an 8, but based on the 6 it would have been too big.

On the other hand I am soooooo frustrated with the scale. Every three months, right around my TOM I get a big spike in my weight accompanied by bloat and pudge. I cannot figure out why it's every 3 cycles. I get monthly fluctuations, too, but this is bigger. We'll see what my measurements are Saturday, but I'm not optimistic.

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9/13/2014

Weight: 140.5 lbs

% body fat (BIA): 27.7

Neck: 12.8 in

Waist: 29.5 in (up an inch from where I was maintaining for 2 months)

Hips: 37.2 in (+ .5 in)

Thighs: Right - 23.5 in, Left - 23.5 in

I think for my sanity, I may break up with my scale for the duration of this next challenge and just do what I know needs done.

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9/14/2014

One-legged Romanian Deadlifts - bw only: 8, 8, 8

Squat Progression #4 - deep squats: 8, 8, 8

Pull-up Progression #1 - leg assisted: 8, 8, 8

Handstand Push-up Progression #2 - incline pike diamond: 8, 8, 8

Leg Raise Progression #3 - flat, straight: 8, 8, 8

Push-up Progression #5 - push-ups: 6, 6, 6

Horizontal Pull Progression #2 - vertical pull with towel: 8, 8, 8

Plank Progression #3 - plank: 2 min 0 sec

I'm moving up a plank progression on Tuesday to the side plank. Woot! I was shaking so hard today during the last 10 seconds I almost collapsed not of my own free will.

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9/16/2014

One-legged Romanian Deadlifts - bw only: 9, 8, 8

Squat Progression #4 - deep squats: 9, 8, 8

Pull-up Progression #1 - leg assisted: 9, 8, 8

Handstand Push-up Progression #2 - incline pike diamond: 9, 8, 8

Leg Raise Progression #3 - flat, straight: 9, 8, 8

Dip Progression #5 - One extended leg, elevated legs: 6, 6, 6

Horizontal Pull Progression #2 - vertical pull with towel: 9, 8, 8

Plank Progression #4 - side plank: 0 min 30 sec (each side)

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9/18/2014

One-legged Romanian Deadlifts - bw only: 9, 9, 8

Squat Progression #4 - deep squats: 9, 9, 8

Pull-up Progression #1 - leg assisted: 9, 9, 8

Handstand Push-up Progression #2 - incline pike diamond: 9, 9, 8

Leg Raise Progression #3 - flat, straight: 9, 9, 8

Push-up Progression #5 - push-ups: 7, 6, 6

Horizontal Pull Progression #2 - vertical pull with towel: 9, 9, 8

Plank Progression #4 - side plank: 0 min 35 sec (each side)

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One-legged Romanian Deadlifts - bw only: 9, 9, 9

Squat Progression #4 - deep squats: 9, 9, 9

Pull-up Progression #1 - leg assisted: 9, 9, 9

Handstand Push-up Progression #2 - incline pike diamond: 9, 9, 9

Leg Raise Progression #3 - flat, straight: 9, 9, 9

Dip Progression #5 - One extended leg, elevated legs: 7, 6, 6

Horizontal Pull Progression #2 - vertical pull with towel: 9, 9, 9

Plank Progression #4 - side plank: 0 min 40 sec (each side)

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9/23/2014

One-legged Romanian Deadlifts - bw only: 10, 9, 9

Squat Progression #4 - deep squats: 10, 9, 9

Pull-up Progression #1 - leg assisted: 10, 9, 9

Handstand Push-up Progression #2 - incline pike diamond: 10, 9, 9

Leg Raise Progression #3 - flat, straight: 10, 9, 9

Push-up Progression #5 - push-ups: 7, 7, 6

Horizontal Pull Progression #2 - vertical pull with towel: 10, 9, 9

Plank Progression #4 - side plank: 0 min 45 sec (each side)

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9/25/2014

One-legged Romanian Deadlifts - bw only: 10, 10, 9

Squat Progression #4 - deep squats: 10, 10, 9

Pull-up Progression #1 - leg assisted: 10, 10, 9

Handstand Push-up Progression #2 - incline pike diamond: 10, 10, 9

Leg Raise Progression #3 - flat, straight: 10, 10, 9

Dip Progression #5 - One extended leg, elevated legs: 7, 7, 6

Horizontal Pull Progression #2 - vertical pull with towel: 10, 10, 9

Plank Progression #4 - side plank: 0 min 50 sec (each side)

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Will be following along to see how you progress! Good job on your bodyweight progressions. Are you following startbodyweight?

Thanks I am, but with personalization. I added a backbend progression and am taking it to 3 x 10 reps before I move up a progression.

Sent from my iPhone using Tapatalk

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One-legged Romanian Deadlifts - bw only: 10, 10, 10

Squat Progression #4 - deep squats: 10, 10, 10

Pull-up Progression #1 - leg assisted: 10, 10, 10

Handstand Push-up Progression #2 - incline pike diamond: 10, 10, 10

Leg Raise Progression #3 - flat, straight: 10, 10, 10

Push-up Progression #5 - push-ups: 7, 7, 7

Horizontal Pull Progression #2 - vertical pull with towel: 10, 10, 10

Plank Progression #4 - side plank: 0 min 55 sec (each side)

Tuesday is progression move-up day!

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9/30/2014

Lots of progression moves today!

Beginner Back Bridge: 5, 5, 5

Squat Progression #5 - Bulgarian split squats: 5, 5, 5

Pull-up Progression #2 - jackknife pull-ups: 3, 3, 3

I tried to start with sets of 4 - but the 4th of the first set was not good form, my chin didn't make it above the bar. So, I didn't count it and started with sets of 3. The last one barely happened, but my chin made it above the bar. Granted, my arms were tired from all the hanging while I tried to get the right height chair into the right position to make these work. Overall I'm happy and consider this a success. I'll add a rep Thursday.

Handstand Push-up Progression #3 - pike push-up: 4, 4, 4

Leg Raise Progression #4 - forearm knee raises: 4, 4, 4

Dip Progression #5 - One extended leg, elevated legs: 7, 7, 7

Horizontal Pull Progression #3 - inverted rows legs bent : 4, 4, 4

Plank Progression #4 - side plank: 1 min 0 sec (each side)

It was during the side plank that my cat thought the perfect place to lie was directly under me as I was shaking with effort. He survived and insisted on hanging out at the front of my mat as I did yoga stretching for my cool-down.

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Beginner Back Bridge: 6, 5, 5

Squat Progression #5 - Bulgarian split squats: 6, 5, 5

Pull-up Progression #2 - jackknife pull-ups: 4, 3, 3

Handstand Push-up Progression #3 - pike push-up: 5, 4, 4

Leg Raise Progression #4 - forearm knee raises: 5, 4, 4*

Push-up Progression #5 - push-ups: 8, 7, 7

Horizontal Pull Progression #3 - inverted rows legs bent : 5, 4, 4

Plank Progression #5 - decline plank: 0 min 30 sec 

* I need to find better chairs for this as they keep sliding out from under me

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Beginner Back Bridge: 6, 6, 5

Squat Progression #5 - Bulgarian split squats: 6, 6, 5

Pull-up Progression #2 - jackknife pull-ups: 4, 4, 3

Handstand Push-up Progression #3 - pike push-up: 5, 5, 4

Leg Raise Progression #4 - forearm knee raises: 5, 5, 4

Dip Progression #5 - One extended leg, elevated legs: 8, 7, 7

Horizontal Pull Progression #3 - inverted rows legs bent : 5, 5, 4

Plank Progression #5 - decline plank: 0 min 35 sec 

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10/7/2014

Beginner Back Bridge: 6, 6, 6

Squat Progression #5 - Bulgarian split squats: 6, 6, 6

Pull-up Progression #2 - jackknife pull-ups: 4, 4, 4

Handstand Push-up Progression #3 - pike push-up: 5, 5, 5

Leg Raise Progression #4 - forearm knee raises: 5, 5, 5

Push-up Progression #5 - push-ups: 8, 8, 7

Horizontal Pull Progression #3 - inverted rows legs bent : 5, 5, 5

Plank Progression #5 - decline plank: 0 min 40 sec 

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9/13/2014

Weight: 140.5 lbs

% body fat (BIA): 27.7

Neck: 12.8 in

Waist: 29.5 in (up an inch from where I was maintaining for 2 months)

Hips: 37.2 in (+ .5 in)

Thighs: Right - 23.5 in, Left - 23.5 in

10-12-2014

Weight: 136.9 lbs

% body fat (BIA): 26.8

Neck: 12.8 in

Waist: 28.8 in 

Hips: 36.5 in

Thighs: Right - 23.25 in, Left - 23.25 in

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Beginner Back Bridge: 7, 6, 6

Squat Progression #5 - Bulgarian split squats: 7, 6, 6

Pull-up Progression #2 - jackknife pull-ups: 5, 4, 4

Handstand Push-up Progression #3 - pike push-up: 6, 5, 5

Leg Raise Progression #4 - forearm knee raises: 6, 5, 5

Dip Progression #5 - One extended leg, elevated legs: 8, 8, 7

Horizontal Pull Progression #3 - inverted rows legs bent : 6, 5, 5

Plank Progression #5 - decline plank: 0 min 45 sec 

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10-14-2014

Beginner Back Bridge: 7, 7, 6

Squat Progression #5 - Bulgarian split squats: 7, 7, 6

Pull-up Progression #2 - jackknife pull-ups: 5, 5, 4

Handstand Push-up Progression #3 - pike push-up: 6, 6, 5

Leg Raise Progression #4 - forearm knee raises: 6, 6, 5

Push-up Progression #5 - push-ups: 8, 8, 8

Horizontal Pull Progression #3 - inverted rows legs bent : 6, 6, 5

Plank Progression #5 - decline plank: 0 min 50 sec 

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