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 DR03k's Bodyweight Conditioning Log

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Fed X

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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Wed Oct 12, 2011 8:53 pm

keep going
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DR03K



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Location : Londom

PostSubject: Re: DR03k's Bodyweight Conditioning Log   Thu Oct 13, 2011 4:54 pm

Thursday 13/10/2011
Warrior diet day 4.

Lunch:
30 minutes swim.

Evening:

Pavel Pullups Day 10:
Set 1: 6
Set 2: 6
Set 3: 5
Set 4: 4
Set 5: 3

Plank Week 1:
Set 1: 60
Set 2: 30
Set 3: 30

Side Plank Week 1:
Set 1: 30
Set 2: 30
Set 3: 30

Comments:
Warrior diet day 4, getting used to being hungry during the day.. But I'm definitely feeling alot more achey than normal.
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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Fri Oct 14, 2011 11:00 am

Friday 15/10/2011
Warrior diet day 5

Afternoon:

Handstands:
Set 1: 60 seconds

Perfect Pushups Day 9:
Regular: 8,6,4
Regular: 8,6,4
Wide: 8,6,4
Close: 8,6,4
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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Sun Oct 16, 2011 5:15 pm

Sunday 16/10/2011

Pavel Pullups Day 12:
Set 1: 7
Set 2: 6
Set 3: 5
Set 4: 4
Set 5: 3

Perfect Pushups Day 11:
Regular Chair: 8, 6,4
Regular: 8,6,4
Wide: 8,6,4
Close: 8,6,4

Comments:
Back on warrior diet on Monday. Commitments prevented diet over weekend.
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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Mon Oct 17, 2011 6:16 pm

Monday 17/10/2011

Pavel Pullups Day 13:
Set 1: 7
Set 2: 6
Set 3: 5
Set 4: 4
Set 5: 4

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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Tue Oct 18, 2011 1:39 pm

Tuesday 18/10/2011
Warrior diet day 7

Pavel Pullups Day 14:
Set 1: 7
Set 2: 6
Set 3: 5
Set 4: 5
Set 5: 4

Perfect Pushups Day 13:
Regular Chair: 8, 6,4
Regular: 8,6,4
Wide: 8,6,4
Close: 8,6,4


Last edited by DR03K on Thu Oct 20, 2011 11:58 am; edited 1 time in total
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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Wed Oct 19, 2011 11:35 am

Wednesday 19/10/2011
Warrior diet day 8

Headstand
Set 1: 60 seconds

Pavel Pullups Day 15:

Set 1: 7
Set 2: 6
Set 3: 6
Set 4: 5
Set 5: 4

Comments:
Not been doing much recently other than pullups and pushups daily.
However body weight is dropping still, even without Cardio.
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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Fri Oct 21, 2011 5:17 am

Thursday 20/10/2011
Warrior diet day 9

Pavel Pullups Day 16
Set 1: 7
Set 2: 7
Set 3: 6
Set 4: 5
Set 5: 4

Perfect Pushups Day 15 (modified).
Set 1: 6reg 6wide 3close
Set 2: 6reg 6wide 3close
Set 3: 6reg 6wide 3close
Set 4: 6reg 6wide 3close
Set 5: 6reg 6wide 3close
Set 6: 6reg 6wide 3close

Total: 90 pps

Plank Week 1:
Set 1: 60
Set 2: 30
Set 3: 30

Side Plank Week 1:
Set 1: 30
Set 2: 30
Set 3: 30

Handstands:
Set 1: 60 seconds
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AJ.

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Age : 27
Location : Portugal

PostSubject: Re: DR03k's Bodyweight Conditioning Log   Sun Oct 23, 2011 5:44 pm

Hi!! Can you answer me a question? Why did you change the CC pull ups to "The Fighter Pullup"?

I'm thinking to start doing CC workouts. How do you divide the workouts? Why do you not doing all 6 exercises in the same workout? 5 sets is not few training volume?

Greetings!! Razz

(sorry about my english)
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DR03K



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Location : Londom

PostSubject: Re: DR03k's Bodyweight Conditioning Log   Mon Oct 24, 2011 6:27 am

boyka wrote:
Hi!! Can you answer me a question? Why did you change the CC pull ups to "The Fighter Pullup"?

I'm thinking to start doing CC workouts. How do you divide the workouts? Why do you not doing all 6 exercises in the same workout? 5 sets is not few training volume?

Greetings!! Razz

(sorry about my english)

At the time I was working on the half pullup progression step, my counts were at 9,8 for two sets, however my week to week improvement felt plateaued.

I tested my 1Set Max over the weekend and quite comfortably did 11 full range pullups - almost a 12th.

So from personal experience the Pavel Fighter pullup system is working nicely for me.

This is not to say the convict conditioning progression steps don't work, I just feel it's very generic and peoples bodies all react differently. Therefore what works for some people, isn't necessarily what will work for yourself.

I'll definitely be returning to CC training in the future. But right now I'm having greater success from higher volume workouts combined with a clean diet.


Last edited by DR03K on Mon Oct 24, 2011 1:38 pm; edited 1 time in total
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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Mon Oct 24, 2011 6:28 am

Sunday 23/10/2011
Warrior diet day 11 (almost 9 pounds of fat lost)
Simple Fit: L1D1: 50 sets completed (Maintaining strict form throughout every exercise)

50 pullups
100 pushups
150 squats

Monday 24/10/2011
Lunch - 30 min Swim

Comment
Felt the soreness this morning, this is a good sign!


Last edited by DR03K on Mon Oct 24, 2011 1:40 pm; edited 1 time in total
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AJ.

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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Mon Oct 24, 2011 1:13 pm

DR03K wrote:
At the time I was working on the half pullup progression step, my counts were at 9,8 for two sets, however my week to week improvement felt plateaued.

I tested my 1Set Max over the weekend and quite comfortably did 11 full range pullups - almost a 12th.

So from personal experience the Pavel Fighter pullup system is working nicely for me.

This is not to say the convict conditioning progression steps don't work, I just feel it's very generic and peoples bodies all react differently. Therefore what works for some people, isn't nessarly what will work for yourself.

I'll definitely be returning to CC training in the future. But right now I'm having greater success from higher volume workouts combined with a clean diet.

Thanks, continues the hard work Very Happy
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DR03K



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Location : Londom

PostSubject: Re: DR03k's Bodyweight Conditioning Log   Tue Oct 25, 2011 11:24 am

Tuesday 25/10/2011
Warrior diet day 12

Lunch:
25 minutes, 250 calories - Rowing Machine.


Evening:
SimpleFit L1D2:
Round1: 25s
Round2: 23s
Round3: 22s
Round4: 21s
Round5: 21s

Pullups
1 Set Max: 12 reps.

Comments:
Might start next week higher up, level 4 perhaps.

Body fat down to around 13-14% (9 pounds lost since starting warrior diet).
Feel overall much leaner and energetic.



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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Wed Oct 26, 2011 11:51 am

Wednesday 26/10/2011
Warrior diet day 13

Lunch:
25 minutes, 200 calories - Cycling.


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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Thu Oct 27, 2011 2:53 pm

Thursday 27/10/2011
Warrior diet day 14

Evening:

Day 3, Level 3:
16 pullups
33 pushups
33 squats

Time: 2mins 53 seconds

Comments:
Decided to take level 3 test instead of 1, finished with two minutes to spare, so will start level 4 day 1 next.

Also pulled out a personal best pullup 1 set max with 16 straight pullups without a break.
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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Fri Oct 28, 2011 12:22 pm

Friday 28/10/2011
Warrior diet day 15

Lunch:
Cardio - 21 minutes rowing, 315 calories burned.

Comments:
Weight has been pretty static this week, where as in contrast to weeks 1 and 2 (on the Warrior Diet) created my largest drop in weight. So i'm starting to believe the initial 6-8 pounds loss was due to detox / water retention.

Anyways, weight loss isn't the number one goal here; muscle definition and a reduced body fat percentage are key.


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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Mon Oct 31, 2011 3:38 pm

Monday 31/10/2011
Warrior diet day 16

SimpleFit Day 1 Level 4
Max rounds in 20 min:
2 pull-ups
4 push-ups
6 squats

Sets completed maintaining form: 30
60 pullups, 120 pushups, 180 squats.

Comments:
Damn good cardio session!
Can't believe how much that got my heart pumping.
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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Tue Nov 01, 2011 1:22 pm

Tuesday 01/11/2011
Warrior diet day 17

Lunch:
Cardio, 20 minutes on Cross Trainer. 200 Calories burned.
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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Thu Nov 03, 2011 4:25 am

Wednesday 02/11/2011
Warrior Diet Day 18

SimpleFit Level 4 Day 2:
5 rounds for time: 4 pull-ups 12 push-ups 20 squats

Round 1: 1 min 27s
Round 2: 1 min 13s
Round 3: 1 min 15s
Round 4: 1 min 16s
Round 5: 1 min 20s
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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Thu Nov 03, 2011 11:55 am

Thursday 03/11/2011
Warrior Diet Day 19

Lunch:
Cardio, 2 mile run @ 7mph.

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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Sun Nov 06, 2011 5:14 pm

Friday 04/11/2011
Warrior diet day 20

Lunch:
Cardio, 2 mile run @ 7mph

Evening:
SimpleFit Level 4 Day 3:

For time:
20 pull-ups
41 push-ups
41 squats

3 mins 35 seconds - Level completed.

Comments:

Warrior diet appears to be going well, body fat roughly 10% at this moment, hopefully will begin to see abs soon.
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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Mon Nov 07, 2011 3:07 pm

Monday 07/11/2011
Warrior diet day 21 (10% body fat)

Push-ups:
15+19+10+8+30=82

Sit-ups:
20+24+12+11+63=130

Squats:
22+27+14+12+51=126

Dips:
18+21+11+10+40=100

Pull-ups:
5+6+3+3+10=27
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Fed X

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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Mon Nov 07, 2011 7:52 pm

monday looks rad bro!!!
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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Tue Nov 08, 2011 11:17 am

bigbuddyslim75 wrote:
monday looks rad bro!!!

Thanks, I love doing higher volume workouts.. But my numbers are quite modest compared to some guys on here.. Seen some 1000+ rep workouts!
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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Wed Nov 09, 2011 12:53 pm

Wednesday 09/11/2011
Warrior diet day 23

Lunch:
Cardio, 30 minute non stop swim.

Evening:

Pushups : 17+21+11+9+35=93
Situps : 22+27+14+12+50=125
Squats : 24+30+15+14+50=133
Dips : 19+24+12+11+41=107
Pullups : 5+7+3+3+10=28

+Pushups 3 reps 10 second rest repeated over 15 minutes.




Last edited by DR03K on Thu Nov 10, 2011 7:19 am; edited 1 time in total
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