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I've been off the simplefit bandwagon, but continue to work on pullups and pushups. Today I did 20 rounds of L6D1, which felt fine despite the temperature being in the 90's. I don't think I'm quite ready for the L6D3 test. My previous best on L6D1 was 23. I think I could have blown by that with a li...

This is my seventh week doing intermittent work on level 5. This week I did 20 rounds for L5D1 on Monday. Then on Saturday, I pulled off the L5D3 test in 4:52. The pull-up sets were 6-5-5-4-3-3. The push-ups were 30-21. The squats were straight through. Form was solid, although not perfect. I took a...

Actually I don't know what week it is. I stopped out for a while to do the extracurricular work. I've particularly been working everyday on increasing my push-up numbers. That did the trick. Last week I did L4D3 in 4:37. So, I'm on to level 5 again. For the time being, I'm focused on bigger push-up ...

Nice start! Welcome to simplefit!

Great work! I still haven't figured out if a week off is a net plus or minus. I just took a week off as well and it didn't seem to provide any real energy boost. So here is the bad news: There really are no rules to this so everyone can do it however they want. Nonetheless, the regulation way to do ...

Doesn't look like much progress, so you just have to have faith. L4D1 - 24 rounds. 4 down from last week. There was a bit of a crowd at the pull-up bar. L4D2 - 6:15. Strict 1 minute breaks. Push-ups are the weak link, which surprises me. First 3 rounds were at about 1 min. Then 1:17, then 1:55! L4D3...

Still working through it. L4D1 - 28 rounds - Up one from previous best. I did two extra rounds at the end, so 30 is certainly doable. L4D2 - 6:40 - Big slowdown from last week. 1 min breaks. But I wasn't thinking and did the first two rounds without a break, which slowed everything else down. L4D3 -...

Great start!

Moving right up to level 4 shows you are in great shape. Well prepared, I would imagine, for any police exams.

One month in on Level 4 - some retrograde motion. L4D1 - 21 rounds - A big drop from last week. Most likely due to very high heat and humidity. Started w/3 mile run @ 7.24 pace, ended w/3 miles @ 9:55 L4D2 - 5:01 - This was actually surprisingly strong. Did this at the end of a 10 mile trail run, an...

Making good progress on level 4. L4D1 - 27 rounds - A nice improvement over last week. 30 may be in striking distance. L4D2 - 4:41 - This was the big one this week. Still well under 5 minutes despite dropping to strict 2 minute breaks. Next week I'll go down to 1 minute breaks. L4D3 - 6:30 - Nice im...

A good week of exercise. L4D1 - 23 rounds - Solid after 3 miles @ 7:20/mile run. L4D2 - 4:43 - Nicely under 5 with strict 3 minute breaks. Then 40 mile bike ride. Next week 2 minute breaks. L4D3 - 7:45 - Pull-ups 9-5-3-2-1 Push-Ups 22-8-7-4. Squats straight through. Then 6 mile trail run. Ok. Still ...

And so it begins again. This is likely to be a long hard slog at level 4. L4D1 - 20 rounds. Felt solid. Should be straightforward to start moving this up. Sandwiched between two hard runs. L4D2 - 6:10. This was slower than I expected. The push ups are where the main improvement has to come. L4D3 - 8...

Finished level 3 on schedule. L3D1 - 25 rounds. Big improvement over last week. Felt good all the way through despite being hot and humid. L3D2 - 4:38. Did this in the middle of a 10 mile run. 2 minute breaks and upped the pull-ups to 4 for the last two sets. L3D3 - 4:48. Solid. I was hoping for 8-5...

Still moving forward on level 3. L3D1 - 20 rounds. +1 from last week, and all rounds were doubles for the pull-ups/chin-ups. Felt solid. L3D2 - 4:21. Nice increase in speed. This was 3 minute breaks. Next week I'll go down to 2 minutes between rounds. L3D3 - 5:09. Almost there. Pull-ups in 7-4-3-2. ...

Weight has not been too much of an issue for me. In part, I imagine, because I have been a vegetarian and a runner for many years. Plus, more than likely, just lucky genes. Frankly, I haven't seen that much change in muscle mass either. Certainly, there are more muscles and more definition. The clea...