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Neilfensteins Log

body weight exercises

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Postby Neilfenstein » Mon Mar 08, 2010 1:16 pm

A couple more logs,

5/3/2010 L1 - D3
I managed to just about do a single dead hang pull up (chin to the bar not chest..... yet!)
I tried to do another which I failed. I then did 2 Chin ups after which i was tired and after a few moments recovery did the rest as 3 x negatives/rep.
My time was 8.09 mins but this was mainly because I really pushed to do the pull up and chin ups.

8/3/2010 L1 - D1
Today I just about did 2 pull ups but these really make me struggle. I then did 2 chin ups followed by 12 x 3 negatives, the last few I had to resort to Body Rows as I had over done a bit.
20 reps in total!!

Really good progress I thought!
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Postby Ruli » Mon Mar 08, 2010 7:40 pm

great stuff neil!
there's nothing better like feeling good after a workout - especially if you feel you've accomplished something.
keep it up!!!
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Postby Neilfenstein » Wed Mar 10, 2010 11:33 am

Thanks again Ruli!

I hope that you are going well too!

Here is my result today:

3/3/2010 L1 - D2

1) 2 pull ups, 6 push ups and 10 squats
2) 1 pull ups + 3 x Negative pull ups, 6 push ups and 10 squats
3) 6 x Negative pull ups, 6 push ups and 10 squats
4) 6 x Negative pull ups, 6 push ups and 10 squats
5) 6 x Negative pull ups, 6 push ups and 10 squats

Completed in about 7 mins without rest time (about 3 minutes).

My elbow really hurt in the second set so switched to negatives.

I was thinking that I have been going at this as best I can for 10 weeks now, trying to do the hardest versions of the exercises I can. I think that as I am on level one I cant go down a level to rest every fourth week. I may try just body rows next week and use D1 as more of a cardio day etc. Just to give my elbows a rest from my full body weight. :D
On D1 I will focus on as many reps as posssible instead of aiming for one a minute like I have recently and see if I can beat my PB for reps from a month or so ago. Friday I will do it as normal and if previous times are an example probably manage under 5 minutes but will still not level up.

Again making the focus as just a less intense version before I injure myself irrepairably (sp)!

What do you guys think?
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Postby Tryhoster » Thu Mar 11, 2010 2:20 am

For D2 if the problem was tired muscles and not pain i would suggest resting a bit more during sets and trying to do the real pullups (if you can do 2 once you can do 2 again after some rest)

But the elbow pain really sucks :(
I have had problems with knee pain on squats after the forced rest week i had to take so i can understand.

For D1 i use a timer, i started timing 1 minute intervals like you
then went to 57 seconds
55 etc
doing the math to have every time one or two set more in the workout and it worked wonders.
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Postby Neilfenstein » Thu Mar 11, 2010 12:11 pm

Thanks Try makes a massive difference knowing that I am on the right track.

I find it really hard to do the pull ups and they are by no means easy, great form pull ups they are basically struggled :cry: . I think that they are the reason my elbow hurts :oops: . I am still quite heavy, and the pain from doing the pull ups is still a bit naggy today. I didn't get this from negatives though.

I think that I will slip back to body rows for a week, next week and focus on speed on D1 & D3 and form on D2. Hopefully this will nip the elbow pain and then I will start back with negatives the week after and see how I can get on maybe throwing in pull ups on D2 like you suggest. I do normally have a 3 min rest between sets but I can give it longer if you think that is best.

:D

What do you suggest?
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Postby Neilfenstein » Mon Mar 15, 2010 2:28 pm

12/3/2010 L1 - D3
I managed to do all the reps as 3 x negative pull ups and managed in 5.56mins.
Quite impressed actually!

15/3/2010 L1 - D1
Today I did pull ups as 3 x body rows. I managed 28 reps a personal best! I found that the body rows gave me a much more intense workout than I have had the last few D1s. I am tempted to stick to BRs on Monday as it is much more vigorous cardio workout and I do more push ups and squats this way. This also lowers the impact on my elbows and I think this may help by burning the fat quicker!

I am unsure what to do on D2 and D3 I think body rows may be to easy with just 10 reps on each workout but I doubt I'll be able to do proper pull ups or chin ups! I may just try to do as many as I can and switch to negatives. Any advice?

Thanks,

Neil.
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Postby volleyball_man » Mon Mar 15, 2010 5:23 pm

Don't do negatives exclusively - mix in the body rows as you are. Make them steeper (your body closer to parallel with the ground). Also, add in some jumping pullups if you can.
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Postby Neilfenstein » Tue Mar 16, 2010 6:49 am

Can you explain jumping pull ups further?

I jump up so my chin starts over the bar and then lower slowly to hanging then place my feet on the floor and then repeat. I would like to know what the exact differences are.

Like I said in my last post I will most probably try and do body rows on D1 for the foreseeable future, I much preferred the workout last night. I set up a repeated 43 second alarm which got me to 28 reps in 20 mins.

I have also just ordered some rings which will allow me to do horizontal body rows if i want, currently I do them with a towel over the bar and my feet between 1 and 2 feet through the door. Which puts my body about 45degs when I lift and about 35 at lowered.

The body rows were not as tough as the negative pull ups last night but you get through a load more 84 to be precise which is much more of an endurance work out. I don't think I would be able to do that many at horizontal though.

I understand that I should mix them up but I read a post saying if you can do 1 pull up you can do all pull ups on D3 @ L1. That is only 10 but after the first 1 I really struggle. Should I may be do negatives on D2 and try to complete D3 as pull ups/chin ups?
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Postby volleyball_man » Wed Mar 17, 2010 3:15 am

With jumping pullups don't concentrate on slow negatives. Just jump to help you get up there.

Also try pallet bands to hang on the bar. Hook a foot or knee in and reduce the load you are pulling. (google them - they are cheap)
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Postby Neilfenstein » Wed Mar 17, 2010 2:38 pm

17/3/2010 L1 - D2
Thanks VBM, after your suggestion I did today as pullups from standing this puts me about 2-3inches closer to the bar than dead hang and my arms are just slightly bent. From this position I did all the pull ups to chin above the bar and found it pretty easy. I did the whole lot excluding rest in just under 4 mins. These are much quicker than slow negatives. I am wondering should I be doing three of these for each pull up? Didn't do that, I guess they are still substitutes, whoops may go back and do some extras now!

May invest in a band though seen they are helpful!
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Postby Neilfenstein » Fri Mar 19, 2010 4:20 pm

19/3/2010 L1 - D3
I did a mixture of slight jumping pull ups and standing pull ups, did 3 for each pull up required. Managed the lot in 4.56!

Really pleased but of course not moving on to the next level until I can do proper pull ups, soon hopefully :roll: !
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Postby volleyball_man » Sat Mar 20, 2010 6:12 pm

I had the same attitude about moving up - re: real pullups. Keep up what you are doing. You will get a real pullup or two soon.

Is weight an issue? I lost a 60 pound weighted fat vest :wink: and my numbers went up rather quickly.
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Postby Neilfenstein » Sun Mar 21, 2010 9:36 am

Thanks VBM,

I think weight is an issue I have lost about 5 kg in the last month or so. I have trimmed up a bit my body shape has change greatly. I have noticed a difference since I have been more careful of my diet. I will post some poor quality photos on the site in a bit. I have just received my rings to so I will try and do horizontal Body Rows tomorrow and match my previous 28 reps I will have to see as I gave them a go and they are a bit harder than the versions I have been doing lol!

I am also going to try and add some cardio this week if work is not too hectic. I am going to start/try some running but I have had some bad luck with running last time I tried my ankles hurt, but I think the weight loss and increased fitness will help.
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Postby Neilfenstein » Mon Mar 22, 2010 12:33 pm

Hay all!

22/3/2010 L1 - D1
Today I used my new rings, I set them up hanging from my pull up bar at about waist height so that I could start from lying on my back and then straighten my body and do the body rows. I did 3 for each pull up and set my timer to 42 secs about 28 reps in 20 minutes, I wanted to aim for what I managed last week even thought these should have been harder.

WOAH :shock: they were harder alright lol! I managed to get 25 done I had to skip a couple of the timer alarms as I was knackered. 25 is still a good start using the rings and I really like that the rings make this more cardio focussed D1 harder.

Bring on D2!! :D
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Postby Neilfenstein » Wed Mar 24, 2010 2:14 pm

24/3/2010 L1 - D2
I managed 2 pull ups on round 1 and 2, 1 pullup and a pull up that was almost dead hang I had my toes on the floor to start without my arms locked. The next 2 rounds I did with 2 of these pseudo pull ups each set.

My total time was 4.56.

I was pleased I did some pull ups but they were not the best form I think I struggled quite a bit. Not sure if thes are benefitting me more than horizontal body rows.

I felt pretty rough from a cold :( , so not too bad. I will keep going, I seriously need to get out and do some running/riding but the weather here has been rainy and windy and I am worried about hurting my ankles I will try tomorrow. It's hard to get started when it may screw up my simplefit flow, even though if it goes well it should help loads!!

Oh well I will have to see!

:D
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