Trembriele Posted September 7, 2014 Report Share Posted September 7, 2014 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! Quote Battle Log Link to comment
Trembriele Posted September 7, 2014 Author Report Share Posted September 7, 2014 9/7/2014One-legged Romanian Deadlifts - bw only: 7, 7, 7Squat Progression #4 - deep squats: 7, 7, 7Pull-up Progression #1 - leg assisted: 7, 7, 7Handstand Push-up Progression #2 - incline pike diamond: 7, 7, 7Leg Raise Progression #3 - flat, straight: 7, 7, 7Dip Progression #5 - One extended leg, elevated legs: 6, 5, 5Horizontal Pull Progression #2 - vertical pull with towel: 7, 7, 7Plank Progression #3 - plank: 1 min 45 secI 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! Quote Battle Log Link to comment
Trembriele Posted September 10, 2014 Author Report Share Posted September 10, 2014 9/9/2014One-legged Romanian Deadlifts - bw only: 8, 7, 7Squat Progression #4 - deep squats: 8, 7, 7Pull-up Progression #1 - leg assisted: 8, 7, 7Handstand Push-up Progression #2 - incline pike diamond: 8, 7, 7Leg Raise Progression #3 - flat, straight: 8, 7, 7Push-up Progression #5 - push-ups: 6, 6, 5Horizontal Pull Progression #2 - vertical pull with towel: 8, 7, 7Plank Progression #3 - plank: 1 min 50 secLast 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. Quote Battle Log Link to comment
Muscle Professor Posted September 10, 2014 Report Share Posted September 10, 2014 It's great to see you posting. If you ever need anything, the people in these forums are happy to help. Quote -The Muscle Professor- OtherWorldIron.com Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself. -Rumi- Link to comment
Trembriele Posted September 10, 2014 Author Report Share Posted September 10, 2014 It's great to see you posting. If you ever need anything, the people in these forums are happy to help.Thank you! Quote Battle Log Link to comment
Trembriele Posted September 12, 2014 Author Report Share Posted September 12, 2014 9/11/2014One-legged Romanian Deadlifts - bw only: 8, 8, 7Squat Progression #4 - deep squats: 8, 8, 7Pull-up Progression #1 - leg assisted: 8, 8, 7Handstand Push-up Progression #2 - incline pike diamond: 8, 8, 7Leg Raise Progression #3 - flat, straight: 8, 8, 7Dip Progression #5 - One extended leg, elevated legs: 6, 6, 5Horizontal Pull Progression #2 - vertical pull with towel: 8, 8, 7Plank Progression #3 - plank: 1 min 55 secI have two NSVs:1. I swear that I can see more definition and firmess in my quads2. 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. Quote Battle Log Link to comment
Trembriele Posted September 13, 2014 Author Report Share Posted September 13, 2014 9/13/2014Weight: 140.5 lbs% body fat (BIA): 27.7Neck: 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 inI 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. Quote Battle Log Link to comment
Trembriele Posted September 14, 2014 Author Report Share Posted September 14, 2014 9/14/2014One-legged Romanian Deadlifts - bw only: 8, 8, 8Squat Progression #4 - deep squats: 8, 8, 8Pull-up Progression #1 - leg assisted: 8, 8, 8Handstand Push-up Progression #2 - incline pike diamond: 8, 8, 8Leg Raise Progression #3 - flat, straight: 8, 8, 8Push-up Progression #5 - push-ups: 6, 6, 6Horizontal Pull Progression #2 - vertical pull with towel: 8, 8, 8Plank Progression #3 - plank: 2 min 0 secI'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. Quote Battle Log Link to comment
Muscle Professor Posted September 15, 2014 Report Share Posted September 15, 2014 Sounds like your really pushing yourself! Quote -The Muscle Professor- OtherWorldIron.com Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself. -Rumi- Link to comment
Trembriele Posted September 15, 2014 Author Report Share Posted September 15, 2014 Sounds like your really pushing yourself!Thanks! On some exercises I wonder if I push myself enough - so your feedback is morer helpful than you could have known. Quote Battle Log Link to comment
Trembriele Posted September 17, 2014 Author Report Share Posted September 17, 2014 9/16/2014One-legged Romanian Deadlifts - bw only: 9, 8, 8Squat Progression #4 - deep squats: 9, 8, 8Pull-up Progression #1 - leg assisted: 9, 8, 8Handstand Push-up Progression #2 - incline pike diamond: 9, 8, 8Leg Raise Progression #3 - flat, straight: 9, 8, 8Dip Progression #5 - One extended leg, elevated legs: 6, 6, 6Horizontal Pull Progression #2 - vertical pull with towel: 9, 8, 8Plank Progression #4 - side plank: 0 min 30 sec (each side) Quote Battle Log Link to comment
Trembriele Posted September 19, 2014 Author Report Share Posted September 19, 2014 9/18/2014One-legged Romanian Deadlifts - bw only: 9, 9, 8Squat 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, 8Leg Raise Progression #3 - flat, straight: 9, 9, 8Push-up Progression #5 - push-ups: 7, 6, 6Horizontal Pull Progression #2 - vertical pull with towel: 9, 9, 8Plank Progression #4 - side plank: 0 min 35 sec (each side) Quote Battle Log Link to comment
Trembriele Posted September 22, 2014 Author Report Share Posted September 22, 2014 One-legged Romanian Deadlifts - bw only: 9, 9, 9Squat Progression #4 - deep squats: 9, 9, 9Pull-up Progression #1 - leg assisted: 9, 9, 9Handstand Push-up Progression #2 - incline pike diamond: 9, 9, 9Leg Raise Progression #3 - flat, straight: 9, 9, 9Dip Progression #5 - One extended leg, elevated legs: 7, 6, 6Horizontal Pull Progression #2 - vertical pull with towel: 9, 9, 9Plank Progression #4 - side plank: 0 min 40 sec (each side) Quote Battle Log Link to comment
Trembriele Posted September 24, 2014 Author Report Share Posted September 24, 2014 9/23/2014One-legged Romanian Deadlifts - bw only: 10, 9, 9Squat Progression #4 - deep squats: 10, 9, 9Pull-up Progression #1 - leg assisted: 10, 9, 9Handstand Push-up Progression #2 - incline pike diamond: 10, 9, 9Leg Raise Progression #3 - flat, straight: 10, 9, 9Push-up Progression #5 - push-ups: 7, 7, 6Horizontal Pull Progression #2 - vertical pull with towel: 10, 9, 9Plank Progression #4 - side plank: 0 min 45 sec (each side) Quote Battle Log Link to comment
Trembriele Posted September 26, 2014 Author Report Share Posted September 26, 2014 9/25/2014One-legged Romanian Deadlifts - bw only: 10, 10, 9Squat Progression #4 - deep squats: 10, 10, 9Pull-up Progression #1 - leg assisted: 10, 10, 9Handstand Push-up Progression #2 - incline pike diamond: 10, 10, 9Leg Raise Progression #3 - flat, straight: 10, 10, 9Dip Progression #5 - One extended leg, elevated legs: 7, 7, 6Horizontal Pull Progression #2 - vertical pull with towel: 10, 10, 9Plank Progression #4 - side plank: 0 min 50 sec (each side) Quote Battle Log Link to comment
0gravity Posted September 26, 2014 Report Share Posted September 26, 2014 Will be following along to see how you progress! Good job on your bodyweight progressions. Are you following startbodyweight? Quote Battle Log Challenge Link to comment
Trembriele Posted September 26, 2014 Author Report Share Posted September 26, 2014 Will be following along to see how you progress! Good job on your bodyweight progressions. Are you following startbodyweight?Thanks [emoji1] 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 Quote Battle Log Link to comment
Trembriele Posted September 28, 2014 Author Report Share Posted September 28, 2014 One-legged Romanian Deadlifts - bw only: 10, 10, 10Squat Progression #4 - deep squats: 10, 10, 10Pull-up Progression #1 - leg assisted: 10, 10, 10Handstand Push-up Progression #2 - incline pike diamond: 10, 10, 10Leg Raise Progression #3 - flat, straight: 10, 10, 10Push-up Progression #5 - push-ups: 7, 7, 7Horizontal Pull Progression #2 - vertical pull with towel: 10, 10, 10Plank Progression #4 - side plank: 0 min 55 sec (each side)Tuesday is progression move-up day! Quote Battle Log Link to comment
Trembriele Posted October 1, 2014 Author Report Share Posted October 1, 2014 9/30/2014Lots of progression moves today!Beginner Back Bridge: 5, 5, 5Squat Progression #5 - Bulgarian split squats: 5, 5, 5Pull-up Progression #2 - jackknife pull-ups: 3, 3, 3I 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, 4Leg Raise Progression #4 - forearm knee raises: 4, 4, 4Dip Progression #5 - One extended leg, elevated legs: 7, 7, 7Horizontal Pull Progression #3 - inverted rows legs bent : 4, 4, 4Plank 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. Quote Battle Log Link to comment
Trembriele Posted October 3, 2014 Author Report Share Posted October 3, 2014 Beginner Back Bridge: 6, 5, 5Squat Progression #5 - Bulgarian split squats: 6, 5, 5Pull-up Progression #2 - jackknife pull-ups: 4, 3, 3Handstand Push-up Progression #3 - pike push-up: 5, 4, 4Leg Raise Progression #4 - forearm knee raises: 5, 4, 4*Push-up Progression #5 - push-ups: 8, 7, 7Horizontal Pull Progression #3 - inverted rows legs bent : 5, 4, 4Plank Progression #5 - decline plank: 0 min 30 sec * I need to find better chairs for this as they keep sliding out from under me Quote Battle Log Link to comment
Trembriele Posted October 5, 2014 Author Report Share Posted October 5, 2014 Beginner Back Bridge: 6, 6, 5Squat Progression #5 - Bulgarian split squats: 6, 6, 5Pull-up Progression #2 - jackknife pull-ups: 4, 4, 3Handstand Push-up Progression #3 - pike push-up: 5, 5, 4Leg Raise Progression #4 - forearm knee raises: 5, 5, 4Dip Progression #5 - One extended leg, elevated legs: 8, 7, 7Horizontal Pull Progression #3 - inverted rows legs bent : 5, 5, 4Plank Progression #5 - decline plank: 0 min 35 sec Quote Battle Log Link to comment
Trembriele Posted October 8, 2014 Author Report Share Posted October 8, 2014 10/7/2014Beginner Back Bridge: 6, 6, 6Squat Progression #5 - Bulgarian split squats: 6, 6, 6Pull-up Progression #2 - jackknife pull-ups: 4, 4, 4Handstand Push-up Progression #3 - pike push-up: 5, 5, 5Leg Raise Progression #4 - forearm knee raises: 5, 5, 5Push-up Progression #5 - push-ups: 8, 8, 7Horizontal Pull Progression #3 - inverted rows legs bent : 5, 5, 5Plank Progression #5 - decline plank: 0 min 40 sec Quote Battle Log Link to comment
Trembriele Posted October 12, 2014 Author Report Share Posted October 12, 2014 9/13/2014Weight: 140.5 lbs% body fat (BIA): 27.7Neck: 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 in10-12-2014Weight: 136.9 lbs% body fat (BIA): 26.8Neck: 12.8 inWaist: 28.8 in Hips: 36.5 inThighs: Right - 23.25 in, Left - 23.25 in Quote Battle Log Link to comment
Trembriele Posted October 12, 2014 Author Report Share Posted October 12, 2014 Beginner Back Bridge: 7, 6, 6Squat Progression #5 - Bulgarian split squats: 7, 6, 6Pull-up Progression #2 - jackknife pull-ups: 5, 4, 4Handstand Push-up Progression #3 - pike push-up: 6, 5, 5Leg Raise Progression #4 - forearm knee raises: 6, 5, 5Dip Progression #5 - One extended leg, elevated legs: 8, 8, 7Horizontal Pull Progression #3 - inverted rows legs bent : 6, 5, 5Plank Progression #5 - decline plank: 0 min 45 sec Quote Battle Log Link to comment
Trembriele Posted October 15, 2014 Author Report Share Posted October 15, 2014 10-14-2014Beginner Back Bridge: 7, 7, 6Squat Progression #5 - Bulgarian split squats: 7, 7, 6Pull-up Progression #2 - jackknife pull-ups: 5, 5, 4Handstand Push-up Progression #3 - pike push-up: 6, 6, 5Leg Raise Progression #4 - forearm knee raises: 6, 6, 5Push-up Progression #5 - push-ups: 8, 8, 8Horizontal Pull Progression #3 - inverted rows legs bent : 6, 6, 5Plank Progression #5 - decline plank: 0 min 50 sec Quote Battle Log Link to comment
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