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  #1  
Old 07-24-2011, 08:03 PM
duckman duckman is offline
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Default Bodyweight 500 challenge

Finished first week of BW 500 on Friday and did the 200 and 100 challeng today. All reps done with good form. I have done both of these challenge workouts in the past as "cardio" so had some familiarity with them. Also had my sheet in easy to read location and had benches, chin up bar and stability ball "lined up. Did the BW 200 first in 6 min 53 seconds. I believe that this is about 30 seconds better than my previous best time. I rested about 4 minutes and did the BW 100 in 3 min 7 seconds. I will do the BW 350 in 1 or 2 weeks. It is a big "step up" with many more jumps, pull ups and chin ups. If you are not acquainted with the BW 200 challenge it consist of:
30 Prisoner Sqts
30 Pushups
10 jumps
10 SB leg curles
10 SB jackknifes
10 stepups each side for 20 total
5 pull ups
15 forward lunges per side
20 close grip pushups
15 inverted rows
15 squats
5 chin-ups
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  #2  
Old 08-01-2011, 04:23 PM
duckman duckman is offline
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Did the Bodyweight 350 today as a step toward the Bodyweight 500. The challenge consist of :
45 Prisoner Squats
40 Pushups
20 jumps
20 Stability Ball Leg Curls
20 Stability Ball Jackknifes
40 Step-ups (20/side)
10 Pull-ups
40 Forward Lunges (20/side)
40 Close-grip Pushups
20 Inverted Rows
40 Squats
15 Chin-ups

My time was 16 min 22 sec. I stopped several times just to record my time elapsed at several intervals in the workout as well as the times I stopped for "recovery". The 15 chin-ups at the end was a real time killer, taking me almost 2 1/2 min to complete. My arms were pretty toasted by then. Clearly, once you begin to get muscle fatigue you have to really back off. If you push too far without some rest for recovery you require more time per rep for recovery (just my opinion). Even though the 500 Challenge is just 150 more reps, there are a total of 25 chin-ups and 25 pull-ups as well as 50 inverted rows so the recovery factor there will eat up a lot of time. I will be very pleased if I can do it in under 30 minutes.
The workout that goes with this challenge does not really do a very good job of preparing you for the different bodyweight challenges and maybe it is not intended to do so (Would like Craig's thoughts on that). I may switch to one of the Gauntlet workouts for the next 2 weeks or look for some others that may be a better preparation.
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  #3  
Old 08-30-2011, 12:13 PM
duckman duckman is offline
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Finally got around to doing the TT 500 Bodyweight Challenge. I had delayed because of a left knee injury which is most likely a torn meniscus (MRI tomorrow). The orthopedic MD did not place any limits on my activies so I decided to go ahead and do the challenge. My vitals:
age 68 (69 in about 3 weeks) weight 150 lbs Height 5feet 9 inches

500 Challenge
50 Prisoner Squats
50 Pushups
25 Jumps
25 SB Leg Curls
50 SB Jackknifes
50 Step-ups (25/leg)
25 Pull-ups
50 Forward Lunges (25/leg)
50 Close-grip Pushups
50 Inverted Rows
50 Squats
25 Chin-ups

Total time 35 min 11 seconds. I did stop to record times after each exercise so my actual time would be closer to 34 minutes. Glad to have this behind me.
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  #4  
Old 09-01-2011, 09:57 AM
Phizz Phizz is offline
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How impressive! I hope to be able to do that some day... Good on you!
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  #5  
Old 09-10-2011, 04:20 AM
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BurntSox BurntSox is offline
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Default Happy 69th

Duckman -

You worked your way up to the BW500 at age 68?!?! I CAN believe it, and I want to be able to do that ... but not sure I can hold it together for another 25 years! Thanks for the inspriation... and many happy returns.

BS
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  #6  
Old 09-15-2011, 05:16 PM
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gForce gForce is offline
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Just did the BW350. It took me 13 min 13 sec. I'm toast, but will continue to work towards the BW500. thanks for the challenge!
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  #7  
Old 09-16-2011, 01:08 PM
duckman duckman is offline
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If you happened to see my earlier post, it took me a bit more than 16 minutes to do the 350. I would like to repeat some time and get it down in the 15 minute range. I would say that your 13 + minutes is impressive. Good job. Enjoy the 500.
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Old 09-16-2011, 02:57 PM
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missrobyn007 missrobyn007 is offline
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wow,,, very impressive guys. What would you suggest instead of the jumps as I cannot put any impact on my hips? Something maybe that works the whole body as well as what the jumps would,,, such as knee to elbow standing up, or?????
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  #9  
Old 09-16-2011, 03:09 PM
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gForce gForce is offline
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Quote:
Originally Posted by missrobyn007
wow,,, very impressive guys. What would you suggest instead of the jumps as I cannot put any impact on my hips? Something maybe that works the whole body as well as what the jumps would,,, such as knee to elbow standing up, or?????
How about the "Total Body Extension"?

There is a description in BW Cardio 3 Workout B. It even says it is a low impact alternative for jumps.
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  #10  
Old 09-16-2011, 03:25 PM
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missrobyn007 missrobyn007 is offline
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Quote:
Originally Posted by gForce View Post
How about the "Total Body Extension"?

There is a description in BW Cardio 3 Workout B. It even says it is a low impact alternative for jumps.
Cool,,, thanks Peter for replying. Will def. look into it
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