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Anubis' Log

body weight exercises

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Postby anubis » Wed Mar 18, 2009 9:53 am

Week 14

L1D1
36 sets (3 chin-ups, then continuing with the 3 body rows per 1 chin-up subs)

L1D2
3:46 ( 5 chin-ups, then assisted pullup with slow neg on the way down)

L1D3
4:53 (5 chin-ups. The rest 3 body rows per 1 chin-up subs)

Week 15

L1D1
36 sets (4 chin-ups, then continuing with the 3 body rows per 1 chin-up subs)

L1D2
4:00 (all 10 were real chin-ups with a bit of kipping after about the fourth)

L1D3
4:57 (5 chin-ups. The rest 3 body rows per 1 chin-up subs)

Week 16: Inactive Rest

I think this inactive rest week is going to be required. I found at the end of D2 of week 15 after pushing through to get all 10 chin-ups my elbows were insanely sore. I had a lot of difficulty with the push-ups at round four and five (which is never an issue normally) due to pain from the pull-ups and had a hard time supporting my weight even to just get up off a chair with my right elbow. D3 was down right painful overall.

I am assuming that I'm pushing too hard at trying to do the pull-ups and perhaps require more time for the tendons and ligaments to strengthen before I go trying to do too many pull-ups. I'll plan to limit them in the upcoming workouts and enjoy my rest week. It's been about five days since D3 and I still feel tenderness in my right elbow. Hopefully this clears up by next week. If anyone has any suggestions on what to do about this it would be greatly appreciated as I'm sure this can only lead to injury that would ruin my efforts so far.
anubis
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Postby zorg » Wed Mar 18, 2009 10:13 am

I know people who have elbow pain with chinups, but are OK with pullups. Did you try changing your grip?
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Postby Admin » Wed Mar 18, 2009 8:56 pm

neutral grip is good and rings are even better for elbow pain but if its bad just rest.
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Postby anubis » Thu Mar 19, 2009 5:52 am

I haven't tried any other grips for two reasons. The first is my chin-up bar is not very wide and when I try the pull-up grip my elbows wedge in the door jam (they don't tell you that when you buy a perfect pullup). Second is I can barely do a chin-up so I was reluctant to try any of the others as I've read they are harder. I should be able to try them sometime next week when I get my home gym back (pipes burst in my garage about a month back and I just finished putting it back together this week so I hope to move the gym and other contents in Friday)

I really like the idea of rings. I don't know if the perfect pull-up rotation handles would be a suitable substitute for rings? I can definetly rotate them into the neutral position (for that matter any position) and try that. Perhaps in the neutral position my elbows won't jam. I have tried using these handles to do a chin-up starting in the pullup position, and rotating through to the chin-up position as I pull myself up. I still can't complete one this way so maybe more work is required or it's just harder than doing them as a traditional chin-up. Who knows? Thanks, guys I try these suggestions and see how they work. If I'm still having pain I'll lay off for a while and do something else until the pain stops. :cry:
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Postby anubis » Mon Apr 20, 2009 10:40 am

Well I had three weeks off (I guess two really as one was an inactive rest week) as I over did it and hurt my elbows then got hit with my first flu in about a year :x Anyway I'll have to listen to the pain a bit more. I seem to remember learning that pain was an evolutionary adaptation meant to prevent injury. Anyway back at it last week and here's what I got:

Week 17

L1D1
37 sets (8 chin-ups, then 3 body rows per 1 chin-up subs)

L1D2
3:12 (all 10 chin-ups, first 6 in sets of 2 then the last 4 as 1's)

L1D3
4:59 (all 10 chin-ups, first 4 in sets of 2 then the last 6 as 1's)

I'll see if I can repeat this and perhaps shave some time off before I move to level 2 as I felt the last two chin-ups required a lot of struggling and therefore form was right out the window. Also it would be nice to know that I definitely deserve to level up before doing so. But I'm excited at the prospect that I may be able to leave level one sometime in the future.
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Postby anubis » Mon Apr 27, 2009 9:54 am

Gotta say I never thought I'd be moving to level two doing real chin-ups when I started this but OHHHHH YEAHHH! Finally I qualify with unassisted chin-ups. Here's the deal:

Week 18

L1D1
38 sets (10 chin-ups, then continuing with the 3 body rows subs)

L1D2
3:14 (all 10 chin-ups in sets of two)

L1D3
4:19 (10 chin-ups like this: 3-2-2-1-1-1)

HELLO LEVEL 2! :D :shock:
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Postby volleyball_man » Mon Apr 27, 2009 10:31 am

Great work! Great feeling, huh?!
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Postby cheapo » Mon Apr 27, 2009 2:37 pm

Hey Anubis,
I just noticed you live in Dartmouth too!
I'm on Rose St.
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Postby anubis » Tue Apr 28, 2009 6:09 am

Yes sir! Feels great! I'm a little anxious as I've gotten used to level 1 if that makes any sense, but psyched at the same time.

What are the odds of finding a Dartmouthian on here Cheapo? I'm on the Waverley Road.
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Postby cheapo » Tue Apr 28, 2009 8:04 am

Well, if you should ever spy a man walking this ridiculous dog in Shubie Park...that's me!

Image
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Postby anubis » Tue Apr 28, 2009 9:42 am

I usually jog through Shubie so I'll keep an eye out.
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Postby anubis » Fri May 15, 2009 2:54 pm

Week 19

L2D1
32 sets (8 chin-ups, then continuing with the 3 body rows subs)

L2D2
4:59 (all 15 chin-ups in 2-1 sets)

L2D3
6:21 (13 chin-ups like this: 3-3-2-1-1-1-1-1)

Week 20 (active rest; back to 1/2 L1)

L1D1
20 sets (3 body rows subs; sore elbows)

L1D2
2:12 (no subs)

L1D3
2:10 (no subs)

Week 21

This blows but my elbows have been really sore. Perhaps my tendons are not strong enough? I'm told that can happen?? As a result I have decided to go back to body rows for a while and see if this will alleviate the pain and maybe strengthen the tendons. Who knows? I'd rather be trying for more chin-ups but I don't want to get overzealous and risk being out of commission for 6 weeks with tendinitis :x

L2D1
33 sets (3 "blankety blank" body rows subs)

L2D2
4:47 (3 body rows subs)

L2D3
6:23 (3 body row subs)
Last edited by anubis on Mon Jun 22, 2009 10:54 am, edited 1 time in total.
anubis
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Postby anubis » Mon Jun 01, 2009 1:35 pm

OK so another couple weeks to post:

Week 22

L2D1
34 sets (3 body rows subs)

L2D2
5:06 (all 15 chin-ups, 3 sets in 2-1 sets, the rest singles) I did 10 push-ups instead of 8 for each set as I had no internet access to check the site and thought it better to do more than less.

Elbows were still sore but I had access to my bosses gym which has a pull-up bar that allows for neutral grip pull-ups so I thought I'd give them a shot as "admin", Kevin I believe, suggested this might alleviate the pain and it did. Thanks sir!

L2D3
5:09 (13 chin-ups like this: 2-2-2-1-1-1-1-1-1-1) again access to the boss' gym proved helpful to the elbows.

Week 23

L2D1
34 sets (3 body rows subs; on the save the elbows plan)

L1D2
4:32 (no subs; hopefully access to the boss' gym keeps up)

L1D3
4:59 (no subs, all chin-ups in singles)

No access to the boss' gym, elbows a bit sore but not as bad as previously. The last chin-up was weak to say the least so I did an extra as penance for bad form and it was weak too :oops: Will stay at this level for a bit as I am yet to "make it my bitch" as some of the other guys pointed out. I doubt that will happen anytime soon but I'd at least like to get 'er done decisively as opposed to squeaking by with a 4:59. We'll see how long that takes.
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Postby anubis » Wed Jun 17, 2009 1:26 pm

Week 24: Active Rest (1/2 L1)

L1D1
20 sets (3 body rows subs; on the save the elbows plan)

L1D2 & L1D3 Untimed but I entered 1 min in the log as it won't accept "0"

Week 25

L2D1
35 sets (3 body rows subs; on the save the elbows plan)

L2D2
4:52 (no subs, single chin-ups)

L2D3
4:32 (no subs, all chin-ups in singles)

Not quite sure if I should move on to level 3. Perhaps I should as it is below the 5min mark, but I feel I'm far from confidently beating this level despite doing it twice. Both times it felt like I got lucky. Also I'm doing the chin-ups in singles so I don't know if that matters? Will figure something out I guess. Maybe I'll see if I can 'get lucky' three times and then move up.
Last edited by anubis on Mon Jun 22, 2009 10:52 am, edited 1 time in total.
anubis
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Postby anubis » Mon Jun 22, 2009 10:51 am

Week 26

L2D1
37 sets (3 body rows subs)

L2D2
3:55 (no subs, single chin-ups)

L2D3
4:25 (no subs, chin-ups in singles)

OK, so on to Level 3! :D Can't say I thought this would have even been possible a few months ago so I'm psyched! Looks like day 1 will be killer! I guess I'll see.
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