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Strength Through Simplicity

Adam R Mundorf

Adam R Mundorf

Level 6 Valued Member
  • Age
    • 30
  • Height
    • 5'10
  • Weight
    • 200ish
  • Program
    • Get Strong by Kavadlo Bros
  • How I'll Deal with Conflicting Work Schedules
    • So, I work a very sporadic work schedule most weeks and because I eat one main meal a day, I sometimes don't have much time after work. On days where this happens, I'll just keep it as an off day and put a (-) instead of the day count. This will help me avoid perfection being the enemy of progress and help me stay consistent. Fatigue or boredom is no excuse to skip a session for me, only time constraints.
 
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Beginning Pictures (Took 01/12/2024)
 

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Off - 01/11/2024 - Get Strong Phase 1/Week 1/Day 1
  • Mobility Man
    • Routine A - Floor Sequence
  • 5 Minute Squat Hold
  • Passive Bar Hang
Health Numbers
  • Weight
    • 203
  • Resting Heart Rate
    • 58 bpm
  • Yesterday's Step Count
    • 15,147
 
Workout - 01/12/2024 - Get Strong Phase 1/Week 1/Day 2
  • Warm-Up (30 seconds Each)
    • Wrist Roll
    • Toe Touch/Reach Overhead
    • Downward/Upward Dog Switch
    • Hollow Body Hold
    • Plank
  • Workout (1 Minute Between Sets and Exercises)
    • Hands Elevated Push-Ups
      • 3(6)
    • Flex Hang
      • 3(5 sec)
    • Active Hang
      • 3(10 sec)
    • Lying Knee Tuck
      • 3(8)
    • Assisted Squat
      • 3(10)
    • Hip Bridge
      • 3(10)
Health Numbers
  • Weight
    • 204
  • Resting Heart Rate
    • 56 bpm
  • Yesterday's Step Count
    • 14,423
 
Off - 01/13/2024 - Get Strong Phase 1/Week 1/Day 3
  • Mobility Man
    • Routine A - Floor Sequence
  • 5 Minute Squat Hold
  • Passive Bar Hang
Health Numbers
  • Weight
    • 203
  • Resting Heart Rate
    • 57 bpm
  • Yesterday's Step Count
    • 14,379
 
Off - 01/14/2024 - Get Strong Phase 1/Week 1/Day 4
  • Mobility Man
    • Routine A - Floor Sequence
  • 5 Minute Squat Hold
  • Passive Bar Hang
Health Numbers
  • Weight
    • 201
  • Resting Heart Rate
    • 55 bpm
  • Yesterday's Step Count
    • 2,782
 
Workout - 01/15/2024 - Get Strong Phase 1/Week 1/Day 5
  • Warm-Up (30 seconds Each)
    • Wrist Roll
    • Toe Touch/Reach Overhead
    • Downward/Upward Dog Switch
    • Hollow Body Hold
    • Plank
  • Workout (1 Minute Between Sets and Exercises)
    • Hands Elevated Push-Ups
      • 3(6)
    • Flex Hang
      • 3(5 sec)
    • Active Hang
      • 3(10 sec)
    • Lying Knee Tuck
      • 3(8)
    • Assisted Squat
      • 3(10)
    • Hip Bridge
      • 3(10)
Health Numbers
  • Weight
    • 200.8
  • Resting Heart Rate
    • 53 bpm
  • Yesterday's Step Count
    • 14,119
 
Off - 01/16/2024 - Get Strong Phase 1/Week 1/Day 6
  • Mobility Man
    • Routine A - Floor Sequence
  • 5 Minute Squat Hold
  • Passive Bar Hang
Health Numbers
  • Weight
    • 203.6
  • Resting Heart Rate
    • 54 bpm
  • Yesterday's Step Count
    • 4,268
 
Workout - 01/17/2024 - Get Strong Phase 1/Week 1/Day 7
  • Warm-Up (30 seconds Each)
    • Wrist Roll
    • Toe Touch/Reach Overhead
    • Downward/Upward Dog Switch
    • Hollow Body Hold
    • Plank
  • Workout (1 Minute Between Sets and Exercises)
    • Hands Elevated Push-Ups
      • 3(6)
    • Flex Hang
      • 3(5 sec)
    • Active Hang
      • 3(10 sec)
    • Lying Knee Tuck
      • 3(8)
    • Assisted Squat
      • 3(10)
    • Hip Bridge
      • 3(10)
Health Numbers
  • Weight
    • 205.8
  • Resting Heart Rate
    • 56 bpm
  • Yesterday's Step Count
    • 14,595
 
Recap - 01/17/2024 - Get Strong Phase 1/Week 1
Everything felt really good this week. I'm enjoying the mobility man floor sequence/5 Minute Squat Sit/Passive Bar Hang on off days before bed, it provides some mobility and a simple 'Do This' approach. This whole program is a 'Do This' approach to progressive calisthenics. I enjoy the simplicity and the easy to follow instructions.

So far and so good. I have this next week planned out and will there be some nights with a tad bit less sleep? Yes but I'm not made out of glass.
 
Off - 01/18/2024 - Get Strong Phase 1/Week 2/Day 1
  • Mobility Man
    • Routine A - Floor Sequence
  • 5 Minute Squat Hold
  • Passive Bar Hang
Health Numbers
  • Weight
    • 207.2
  • Resting Heart Rate
    • 58 bpm
  • Yesterday's Step Count
    • 14,130
 
Workout - 01/19/2024 - Get Strong Phase 1/Week 2/Day 2
  • Warm-Up (30 seconds Each)
    • Wrist Roll
    • Toe Touch/Reach Overhead
    • Downward/Upward Dog Switch
    • Hollow Body Hold
    • Plank
  • Workout (1 Minute Between Sets and Exercises)
    • Hands Elevated Push-Ups
      • 3(8)
    • Flex Hang
      • 3(10 sec)
    • Active Hang
      • 3(20 sec)
    • Lying Knee Tuck
      • 3(10)
    • Assisted Squat
      • 3(12)
    • Hip Bridge
      • 3(12)
Health Numbers
  • Weight
    • 202.2
  • Resting Heart Rate
    • 56 bpm
  • Yesterday's Step Count
    • 13,912
 
Off - 01/20/2024 - Get Strong Phase 1/Week 2/Day 3
  • Mobility Man
    • Routine A - Floor Sequence
  • 5 Minute Squat Hold
  • Passive Bar Hang
Health Numbers
  • Weight
    • 200.4
  • Resting Heart Rate
    • 55 bpm
  • Yesterday's Step Count
    • 13,837
 
Off - 01/21/2024 - Get Strong Phase 1/Week 2/Day -
  • Mobility Man
    • Routine A - Floor Sequence
  • 5 Minute Squat Hold
  • Passive Bar Hang
Health Numbers
  • Weight
    • 199.6
  • Resting Heart Rate
    • 54 bpm
  • Yesterday's Step Count
    • 3,345
 
Off - 01/22/2024 - Get Strong Phase 1/Week 2/Day -
  • Mobility Man
    • Routine A - Floor Sequence
  • 5 Minute Squat Hold
  • Passive Bar Hang
Health Numbers
  • Weight
    • 200
  • Resting Heart Rate
    • 54 bpm
  • Yesterday's Step Count
    • 13,805
 
Off - 01/23/2024 - Get Strong Phase 1/Week 2/Day 4
  • Mobility Man
    • Routine A - Floor Sequence
  • 5 Minute Squat Hold
  • Passive Bar Hang
Health Numbers
  • Weight
    • 196.6
  • Resting Heart Rate
    • 54 bpm
  • Yesterday's Step Count
    • 13,246
 
Workout - 01/24/2024 - Get Strong Phase 1/Week 2/Day 5
  • Warm-Up (30 seconds Each)
    • Wrist Roll
    • Toe Touch/Reach Overhead
    • Downward/Upward Dog Switch
    • Hollow Body Hold
    • Plank
  • Workout (1 Minute Between Sets and Exercises)
    • Hands Elevated Push-Ups
      • 3(8)
    • Flex Hang
      • 3(10 sec)
    • Active Hang
      • 3(20 sec)
    • Lying Knee Tuck
      • 3(10)
    • Assisted Squat
      • 3(12)
    • Hip Bridge
      • 3(12)
Health Numbers
  • Weight
    • 201.8
  • Resting Heart Rate
    • 56 bpm
  • Yesterday's Step Count
    • 14,220
 
Off - 01/25/2024 - Get Strong Phase 1/Week 2/Day 6
  • Mobility Man
    • Routine A - Floor Sequence
  • 5 Minute Squat Hold
  • Passive Bar Hang
Health Numbers
  • Weight
    • 203
  • Resting Heart Rate
    • 57 bpm
  • Yesterday's Step Count
    • 13,346
 
Workout - 01/26/2024 - Get Strong Phase 1/Week 2/Day 7
  • Warm-Up (30 seconds Each)
    • Wrist Roll
    • Toe Touch/Reach Overhead
    • Downward/Upward Dog Switch
    • Hollow Body Hold
    • Plank
  • Workout (1 Minute Between Sets and Exercises)
    • Hands Elevated Push-Ups
      • 3(8)
    • Flex Hang
      • 3(10 sec)
    • Active Hang
      • 3(20 sec)
    • Lying Knee Tuck
      • 3(10)
    • Assisted Squat
      • 3(12)
    • Hip Bridge
      • 3(12)
Health Numbers
  • Weight
    • 204.4
  • Resting Heart Rate
    • 56 bpm
  • Yesterday's Step Count
    • 2,403
 
Recap - 01/26/2024 - Get Strong Phase 1/Week 2
Everything felt great this week. I had to take a couple of involuntary off days due to work schedule but all I did was pick up where I left off when my schedule settled down. I'm excited for week 3 and keep this ball rolling.
 
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