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Posted: Wed Jun 20, 2007 7:37 am
When I do body rows - I use a towel - I am changing the angle of my grip as needed. I change the angle of my arms - spread and close. Some sets focusing more on arms - some on my back. I even do some where I am almost upright and use less weight.
I figure that, if my arms are better off, then their weakness won't sap my energy needed for my lats - teres etc.
Posted: Sat Jun 23, 2007 12:47 pm
L2:D2 (2 days ago): 7:40
L2:D3 (today): 8:46
With today's workout, I finished putting together ($15 total cost) 2 straps that can be connected to the park's pull-up bar, adjustable length, which end in rope slip knots going through a 9" long 3/4" thick PVC pipe. Really easy to do (since home depot cut and burned the rope ends (2 lengths of 5ft) and cut the PVC pipe for me.
And unlike a towel, this was a much better workout (no forearm/grip pain, less strain on my hands (blisters and such), full range of motion (unlike negatives), no 'dropping' between each 'jump' since there is none), and I had a more well defined 'failure' point that I could stay under.
Yeah, excellent investment in my workout. I can even adjust them and do pushups on them (I won't though yet, because I tried 1 and it was WAAAY harder).
Finally, I had the pvc pipe at the middle of my body (bottom of the ribcage) when standing underneath. I then lowered myself back from there, probably about 45 degree slant, and started doing the pull-up alternatives. Same way, 10-rest1,10-rest1,10-rest1,9.
Posted: Sat Jun 23, 2007 6:27 pm
Outstanding, I think you will see faster progression.
Posted: Sun Jun 24, 2007 1:30 am
I'm off to Home Depot today!
Posted: Sun Jun 24, 2007 8:17 am
This post will be edited later today with some pictures. Here were the ingredients per hand:
- 1 10' motorcycle/cargo tie down (adjustable) rated at 300lbs (900lb break point) - $5
5 ft of weaved rope/cord rated at 244lbs - $0.75
1 9" piece of PVC pipe cut from an 8ft piece - ~$1 ($2 for 8 ft piece, used it to create both handles)
Some knots and slipknots, very basic.
I'll work on getting a picture or two of me actually using them on Tuesday (if I can get my g/f's camera to take pictures in burst mode while on a gorillapod (by joby).
Posted: Sun Jun 24, 2007 10:48 am
Awesome gorilla fitness!
Can't wait to see what you rig
Posted: Sun Jun 24, 2007 4:57 pm
This looks great. I'll have to make myself a pair. Thank you for sharing.
Posted: Tue Jun 26, 2007 5:49 pm
W7,L2:D1 - 22 rounds
doing 3:1 45 degree body rows with my new equipment. I've attached images, so criticism is welcome. My g/f said I need to get my elbows higher.
Please note, this string of images should be viewed from the bottom to the top.
Posted: Tue Jun 26, 2007 6:17 pm
Cool rig Andy, range of motion looks good as well!
Posted: Tue Jun 26, 2007 6:38 pm
I did something similar but was able to make actual rings that I read about on Crossfit. If you take an 20-24" piece of 3/4" PVC and fill it with sand and cover the ends with duct tape. Then put it in the oven on a cookie sheet with foil at 300 degrees for about 10 minutes. Pull out the PVC with oven mits and wrap it around a paint can for the generall shape and then under cold water. Make sure you stand by as the PVC is in the oven!!! The sand keeps the PVC round when you form it around the paint can. I've made 3 sets so far and they work great. When I get back home I'll take a picture and post it for you.
Posted: Wed Jun 27, 2007 9:08 am
Nice job rigging that together, but you might want to try the body rows with the straps a bit longer so you can bring your body more parallel to the ground. I was lucky enough to be able to jump right into towel and rope-pullups so I haven't worked much with the body row (albeit with low reps in the beginning, of course), but it seems like that would make it harder.
Posted: Wed Jun 27, 2007 10:01 am
Hey Andy, that's pretty cool.
I can't believe I still haven't worked out *outside*. I should run to the nearest park for a nice warm up and do my workout there. Doh.
Posted: Wed Jun 27, 2007 11:11 am
My neighborhood adjoins a super nice park with great trails and all. I never use it!
Posted: Wed Jun 27, 2007 5:06 pm
Yeah, negatives were too hard on me because of my weight (don't look 300 lbs, but I am), and that angle was tested last week during 'day3' and I could only do 10 at a time in a row, so I decided to do that angle the entire week to see how it works out. My right arm was burning afterwards, so it wasn't too easy. But none-the-less, I may increase the difficulty in 2 weeks, after my Central Nervous System has recovered from overdoing the negatives and I go through my rest week next week. Thank you very much though for the feedback!
Posted: Wed Jun 27, 2007 5:17 pm
Ideally for strength/muscle mass you wana do 5x5 with whatever angle will allow that staying 2 under failure, so I would not necessarily increase the angle.