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UCFFool's Log (Andy)

body weight exercises

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Postby volleyball_man » Thu Jun 07, 2007 4:03 pm

Just sent you a PM - I was checking the popup system.

It's 90+ here.
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Postby ucffool » Sat Jun 09, 2007 1:42 pm

W4,L1,D3 - 5:54
As usual, pull-ups are jump and slow down. Did 10, then flip grip to chin-up for 5, then paused 1 minute, and then finished pull-ups the same way. Push-ups went 14, paused 1 minute, finished the last 7. Did 21 squats straight (easy).
Next week, I'm going to really concentrate on the '2 under failure' rule, and be able to do a full pull-up before leaving L2.
Weight check: 299 (-2 lbs)
photo taken... I look the same as I did a month ago.
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Postby Admin » Sat Jun 09, 2007 2:26 pm

Nice work,
2 under failure is really key. Consider up to 3 min rest between sets for full muscle recovery. Changes in body composition will be mostly determined by nutrition.
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Postby ucffool » Wed Jun 13, 2007 4:59 pm

W5,L2,D1: 19 reps
After a rest week and then a rainout yesterday, there were times where I was afraid to jump up to the bar. Throws you off. But, I will say the rest week did my body some good (doing it light).
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Postby ucffool » Fri Jun 15, 2007 7:49 am

W5, L2:D2 - 6:55
OMG I was sweating. I don't remember L1D1 ever being that rough on me. I had a rough time of the pull-ups (still jump and lower myself down), but was able to get through all rounds of pushups and squats without any pauses, and was 1-2 under failure.
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Postby Admin » Fri Jun 15, 2007 7:55 am

Great work,
the 2 under failure stratagem really yields great results.
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Postby ucffool » Sun Jun 17, 2007 3:28 pm

Ok, after a 48 hour trip to Orlando, FL for a wedding, here is Day 3...
W5,L2:D1 - 8:57
    Breakdown is as follows:
    * Pull-ups done in sets of 10/10/9/5/5 doing jump and slow down (1 minute rest 3 times, then a 30 second rest before last 5)
    * Push-ups done as 18, 1 minute rest, then last 8
    * Squats, 26 straight-through

This has been rough on my hands and calluses have formed in a few spots. I think this is effecting my performance, and gloves don't help because my skin still is squished due to the extra thickness due to my weight.

Btw, I don't know if anyone has an opinion on this, but I'm doing my workouts in 'mile-high' city as compared to sea level (less oxygen). I'm not sure how that would effect my progress (though I know it benefits my fitness overall, especially if I go down to sea-level).
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Postby volleyball_man » Sun Jun 17, 2007 3:55 pm

Good job!

Gotta love the portability of this workout.
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Postby Admin » Sun Jun 17, 2007 4:28 pm

As you progress you hands will adapt. You may also want to do some body rows they are very good and put less torque on the hands.
Last edited by Admin on Mon Jun 18, 2007 10:10 am, edited 1 time in total.
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Postby volleyball_man » Mon Jun 18, 2007 7:37 am

Hey Andy,

I agree about the body rows. At first I thought that the negatives would be good enough - but when I gave the body rows a try, they really helped!

I tend to get calloused easily too. I actually like having the callouses as they prevent blisters.
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Postby goodluckfox » Tue Jun 19, 2007 10:04 am

Good job.

You weigh about 100 pounds more than I do, but you're still able to shift your mass better than i can shift mine. :)

How do you tell that you're 2 under failure? It sounds an awful lot like "turn left 2 miles before the road dead ends," or "hang a right where Old Man Peterson's barn used to be before it burned down."
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Postby ucffool » Tue Jun 19, 2007 4:30 pm

W6, L2:D1 - 20 reps
Switched to body rows for this week per the recommendation, and they were harder... not on my arms, but on my grip. I have a pathetic grip, and it was harder to hold the towel through 3 slow body rows than the negative pull-ups. But for my blister/callous hands, it was better.
I also wasn't as out of breath at the end.

I'm not progressing it seems in pull-ups... probably because of my weight (299lbs last check). before I start, I do a dead hang and try and pull-up, and I haven't gotten any higher it seems in the past week. I'm not sure if my weight is the issue, but it's getting frustrating. Ok, off to shower.
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Postby Admin » Tue Jun 19, 2007 5:14 pm

I was assuming you had rings, well it might be worth while to make or purchase rings http://www.angelfire.com/ny5/shenandoah ... eight.html

I would only do the negatives 1 time a week, they tear allot of tissue and you may be frying your cns
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Postby ucffool » Tue Jun 19, 2007 6:51 pm

I'm not sure when using rings would help and in what regard. Pushups and squats are fine. Elaborate please. :?
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Postby Admin » Tue Jun 19, 2007 7:20 pm

To many negatives can do more harm than good, and impede your progress.

Body rows on rings would be allot easier on your grip than a towel. Body rows would allow you to find an amount of resistance more appropriate for you by adjusting body angle. If you stay in the 3-5 rep range with body rows ( 2 under failure) that would be ideal for strength/muscle development. Make sure you use a full range of motion arms fully extended to elbows back pinching shoulder blades together.

http://www.ringtraining.com/images/bodyrow01.jpg
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