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naples378 Workout

body weight exercises

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Postby taifun » Tue Aug 28, 2007 10:59 am

Good work, looks as you've found your level.
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Postby naples378 » Wed Aug 29, 2007 1:05 pm

Bike 30 min- 9 miles; plus some ab work & stretching.
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Postby naples378 » Thu Aug 30, 2007 11:59 am

L4D3- tried pull ups yesterday for today's workout , but my arm still does not have the strength. I subed pullups with lat pulldown w/ 100#

L4D3- 5:00 min
Treadmil- 30 min 2 miles (intervals- started off 3/1 then finished w 5/1)
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Postby taifun » Thu Aug 30, 2007 10:23 pm

Good work naples!

Suggestion for pull-up subs: Bent over rows with a heavy dumbbell. Think I'm going to try this next time.
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Postby volleyball_man » Fri Aug 31, 2007 2:18 am

Hey naples! Good workout!

When I sub for pullups, I find bodyrows to be the most suitable. They come close to bringing in all of the core muscles used in pullups.
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Postby naples378 » Fri Aug 31, 2007 10:06 am

Rest Day-tomorrow will start doing tabata's for the week starting off with squats, push up, pull up sub. I will also be riding my bike and treadmill.
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Postby naples378 » Fri Aug 31, 2007 10:14 am

taifun wrote:Good work naples!

Suggestion for pull-up subs: Bent over rows with a heavy dumbbell. Think I'm going to try this next time.


Thanks for the suggestion, I actullay have been using dumbells during my workouts. I've been listing them as "rows" which I'm actullay doing the bent over version with 25# & 40# dumbells. They do work good and I usually feel they the entire length of my back instead of just the upper as with pull ups.
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Postby naples378 » Fri Aug 31, 2007 10:18 am

volleyball_man wrote:Hey naples! Good workout!

When I sub for pullups, I find bodyrows to be the most suitable. They come close to bringing in all of the core muscles used in pullups.


I haven't tried these yet but they do sound similar to the bent over rows I have been doing. I also use the lat pull down with wieghts trying to go as heavy as I can and still not irritate my arm. Thanks
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Postby naples378 » Sat Sep 01, 2007 9:05 am

Tabata Push ups
21,21,15,10,8,8,8,6= 6

Treadmil 30 min; 2 mile (5/1)
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Postby Hosedragger » Sat Sep 01, 2007 9:45 am

Naples,

I'm dealing with tendonitis in my elbows too, but found I could do pull-ups pain-free if I used a parrallel (palms facing) grip. Try it, you might be pleasantly surprised. Also, since you seem to have access to a lat pull-down machine, you could sub part of the time with seated rows. Just to mix it up a little more. Variety within the basic movements builds balance and helps to prevent over-use injuries. (he said to late for his own elbows) :oops:

Nice score on the tabata push-ups. My best score was a 4 in the two times I tried. Tabatas will keep ya humble, that's for sure!

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Postby Admin » Sat Sep 01, 2007 7:08 pm

Rings are a great thing when your elbows hurt because they allow your arms to rotate properly, and of course ice is invaluable.
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Postby naples378 » Sun Sep 02, 2007 1:53 am

Tabata Squats
20,22,20,21,20,21,20,21= 20

Treadmill- 35 min 2.05 mile (5/1)

The elbow dosen't bother me when doing push ups, it s the act of pulling that hurts. Unfortunately I do not have access to rings. Thanks.
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Postby Admin » Sun Sep 02, 2007 6:08 am

Consider using ice and maybe take a 2 week break from pulling, you do not want to develop tendinitis, it really sucks and is hard to get rid of took me around a year.
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Postby naples378 » Mon Sep 03, 2007 9:11 am

Tabata Bentover Rows w/ 50# (25# dumbells)
18,15,7,8,7,7,7,8= 7
Ab work
Back extensions 3x20

These were the hardest this week. Tomorrow will be a rest day as my chest is still sore from push ups and my legs are starting to feel the burn from yesterday. I will start back with L4D1 for week two to improve on times.
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Postby naples378 » Tue Sep 04, 2007 3:58 pm

Rest Day.
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