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thrope's log

body weight exercises

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thrope's log

Postby thrope » Thu Aug 16, 2007 8:17 am

First Time!

L1D1 -
23 rounds

All pull-ups were palms facing, since I find it easier. First 4 were proper, after that just (relatively) slow negatives, press ups were honest and slow at least until right at the end, and the squats seemed pretty easy (tried to do them really slowly)

Felt I could have worked a bit harder cardio intensity wise if my upper body was up it...

cheers

Robin
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Postby Admin » Thu Aug 16, 2007 9:20 am

Nice job and welcome!
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Postby volleyball_man » Thu Aug 16, 2007 9:40 am

Welcome!

I like the palms in method too.
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Postby taifun » Thu Aug 16, 2007 1:38 pm

Welcome Robin
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Postby thrope » Sun Aug 19, 2007 10:37 am

L1D2 - 8:15
2 for 1 negatives on pullups... not as slow as I would have liked!

full 3 mins rest between sets, pressups and squats were fine.
Last edited by thrope on Tue Aug 21, 2007 3:44 am, edited 1 time in total.
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Postby taifun » Sun Aug 19, 2007 10:47 am

Good stuff :!:
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Postby Admin » Sun Aug 19, 2007 11:27 am

Keep going and you will surpass you goals
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Postby thrope » Tue Aug 21, 2007 3:46 am

L1D3 - 9:50

Subbed pullups with assisted pull-ups and dips
10 pullups, 28kg assist (2x5)
10 dips, 28kg assist (2x5)
21 press-ups (10, 5, 3, 2, 1, 1 or similar - this was really the hardest part for me, maybe the dips made them harder)
21 squats, 10kg weight (2x5kg dumbells)
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Postby volleyball_man » Tue Aug 21, 2007 4:13 am

Nice mix.

I think dips do work a lot of the same muscle group as pushups.

For me, what makes for a difficult move varies from day-to-day.
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Postby Admin » Tue Aug 21, 2007 6:04 am

Dips are great, be sure to check out the week 2 & 3 workouts
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Postby thrope » Thu Aug 23, 2007 3:24 am

I really want to build up to proper pullups, so I thought it might be better to use the assisted pullups machine at the gym to get full range of motion instead of subbing negatives and stuff at home. Since I'm there it's also a dip machine and I like that exercise too so I did a slightly modified L1D1:

2 pullups, 24kg assist, changing grips each round
2 dips, 24kg assist
3 squats + 10kg

Managed 17 rounds, which is less than I did on true L1D1, but I think it's OK because all these were up and down, I didn't go to failure so much as last time, and I felt I got more of a cardio workout. Form was ok, apart from palms away (pronated?) pullups towards the end... started to catch myself cheating a bit - by lifting my knees, the assist weight can come to the end of its travel without me really lifting myself up to properly finish.

My plan is to try and drop 1 block on the machine each week, which is 4kg... it might be too much, but I'll see what happens to the scores...

Also, since day 2 is I think a strength day anyway, I think I might replace it with more of a starting strength type weights session... My primary goal is gaining strength, not really worried about loosing weight etc. I think 5x5 squat, 5x5 overhead press, then 5x5 dips or pullups or maybe both - see how I feel.
This site had some good information - but I don't think I want to follow that program to do weights exclusively:
http://stronglifts.com/beginner-strength-training-program/

Appreciate comments/suggestions...
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Postby volleyball_man » Thu Aug 23, 2007 4:07 am

Good workout!

I use bodyrows to sub for pullups. I have never used one of the machines. I too do not focus on weight loss. I definitely experiment with my approach to the workouts and how I measure my successes/failures. Tweak away!
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Postby Admin » Thu Aug 23, 2007 9:27 am

If possible I would do the body rows over the machine it is just different, more natural and you will need to engage your core and stabilizers more. By changing the angle of your body you can adjust resistance.

Keep up the great work!
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Postby thrope » Fri Aug 24, 2007 10:01 am

I'm sure you're right... I did notice that my abs don't get worked so much on the machine because of kneeling or sitting on the little platform.

I tried body rows but my bar was too high - and I couldn't find anything stable enough to put my feet on (the chair kept slipping away)

I guess I can try holding on to a towel... I'll stay home for the next few workouts (apart from the strength day) and see how I get on...

cheers
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Postby taifun » Fri Aug 24, 2007 10:05 am

A towel works well over the bar. I use a jump rope, which is ok once you get used to it, but it could be hard on soft hands.
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