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UCFFool's Log (Andy)

body weight exercises

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Postby NR » Tue Oct 23, 2007 9:12 pm

If you are getting your chin over the bar and then bringing your arms all the way down, count it. Crossfitters would. Before you know it you will be doing 10 at a time!
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Postby ucffool » Wed Oct 24, 2007 5:57 am

No offense to CF, but I didn't spend the last 20 weeks to count it by 'most' people. I've waiting this long, I'd rather do it straight-up, no doubting. No kipping, dead-hang, pull to neck or chest.
I can wait, it'll mean more.
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Postby NR » Wed Oct 24, 2007 8:03 am

I definitely understand that concept ucffool, because the way you described is how I do mine. It seems more rewarding to me that way. Glad you are striving for your idea of excellence.
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Postby ucffool » Thu Oct 25, 2007 6:20 pm

L2:D2 - 8:45
I 'counted' 1 pull-up in the first 3 rounds (followed by 6 bodyrows), though only the first one got to eye level (same as chin stretch), while the others were forehead or top of head. Last 2 rounds were 9 bodyrows.
Slow push-ups as usual to work on my core, slow squats just because.
Doing this 2 days (tues to thurs) after the previous workout means this is for real, I've gotten comfortable from a dead hang lifting my bodyweight up... A few more inches and it'll be on. I expect a good 6 month picture and video in ~4 weeks. Now if only I could keep my diet in check and drop some damn inches again...
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Postby ucffool » Sun Oct 28, 2007 3:20 pm

L3:D3 - 9:19
I started with two pull-ups to eye level (woot for 2 in a row without putting my feet down and dropping down to a dead-hang). Still don't count as a real pull-up till I can get a little higher, but good enough for 'counting' in workouts to give me the full range of work.
I was able to also complete all of these perpendicular to ground, unlike last week when I had to angle more near the end.
Followed with a walk/run afterwards again, this time 1.4 miles in 18:16 (4.5mph). Oh, and then yard work (dethatching, raking, mowing, etc)
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Postby ucffool » Tue Oct 30, 2007 7:10 pm

W22,L2:D1 - 23 rounds
First 2 rounds were started with a pull-up to eye level, rest of the rounds were 3:1 body rows, perpendicular to ground again. Feeling that 3rd week muscle fatigue... it's like the rest week is calling me ;)
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Postby ucffool » Fri Nov 02, 2007 8:47 am

W22,L2:D2 - 8:05
slow push-ups, slow squats, first pull-up was to the eyes followed by 6 bodyrows for the first two rounds, last 3 rounds were 9 bodyrows. 4 minutes rest between rounds. Muscle fatigue and less-than-optimal sleep slowing me down. Ran afterwards as usual for 1.4 miles at ~4mph.
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pull up form

Postby DanB » Fri Nov 02, 2007 10:59 am

Ucffool,

There's really no muscular advantage to doing a so-called full range pull-up. If the point of this exercise is to engage the back muscles (lats, teres, rhomboids), then what you want to do is concentrate on the motions that these muscles are designed for. Well, the lats and teres are designed to move the arm from shoulder flexion to shouler extension and from shoulder abduction to shoulder adduction. There's no advantage then to a full hang, since there's no resistance torque created in that position. Plus, there's the danger of letting the scapula retraction go there that can cause minor injuries.

I think the best pull-ups are from about 135 degrees to about 45 degrees, in other words, working around the 90 angle where the peak muscle torque takes place. It's also a good way to avoid those pesky aches and pains from pull ups. Just a suggestion.

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Postby ucffool » Sun Nov 04, 2007 6:48 pm

L2:D3 - 8:22
Started with 2 pull-ups from dead hang (both), without putting down my feet. Followed with broken up 33 bodyrows. Did push-ups without having to put my knee down! I did arch my back up for a few seconds before wrapping up the last few, but I was able to do them straight IMHO. squats straight as usual. Making marked improvements in D3 times since increasing difficulty. Next week is a rest week, so I'll be doing Yoga on Thursday and otherwise giving my hips, knees, arms, everything a good rest. Gives me more time for NaNoWriMo.

Re: DanB
Thanks for the 411! I'll keep that in mind.
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Postby ucffool » Sun Nov 11, 2007 9:37 pm

WEIGHT CHECK @ ~6 months (after rest week): 289 (-12 lbs)
That is all. Did yoga yesterday. Start back up on L2D1 on tuesday in the dark and cold.
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Postby Admin » Mon Nov 12, 2007 11:41 am

Any change in your fat to muscle ratio?
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Postby ucffool » Mon Nov 12, 2007 12:30 pm

More muscle, less fat. I don't take any other measurements past that. Next weekend, I should have my 6 month photo taken, and then I'll post 1 month/6 months photos for everyone to blind their mind's eye on. Also hoping to have video of the pull-ups that day (here's to hoping it is not snowing or anything). Fair warning, I'm not Splint.
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Postby ucffool » Tue Nov 13, 2007 6:40 pm

W23,L2:D1 - 25 rounds
Still a little worn from the hard yoga on saturday, but none-the-less I did really well here, 2 more rounds than prior to the rest week, and I did the first 3 rounds with a pull-up, the remaining 22 as 3:1 bodyrows.
Followed by my usual 1.4 mile, 4mph, hilly walk/run.
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Postby ucffool » Fri Nov 16, 2007 3:33 pm

L2:D2 - 7:44
Could barely do 1 pull-up, my muscles were really sore. I think, not enough sleep, work stress, and a generally hard D1 did it for me. Oh, and I was wearing my 'winter workout gear', a sweatshirt, sweatpants, and gloves for keeping myself warm outside in winter, after dark.
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Postby ucffool » Sun Nov 18, 2007 10:36 am

L2:D3 - 8:31
Did 2 pull-ups on video, couldn't do the third so did the rest as bodyrows. Later tonight I should have an update to my video to add 6 months.

http://eyespot.com/share?cmd=permalink& ... JW09IWi7wU
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