August 16, 2007 at 4:17 pm #105504
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…
RobinAugust 16, 2007 at 5:20 pm #112802
Nice job and welcome!August 16, 2007 at 5:40 pm #112803 Welcome!
I like the palms in method too.August 16, 2007 at 9:38 pm #112804
Welcome RobinAugust 19, 2007 at 6:37 pm #112805 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.August 19, 2007 at 6:47 pm #112806
Good stuff ❗August 19, 2007 at 7:27 pm #112807 Keep going and you will surpass you goalsAugust 21, 2007 at 11:46 am #112808 L1D3 – 9:50
Subbed pullups with assisted pull-ups and dips
10 pullups, 28kg assist (2×5)
10 dips, 28kg assist (2×5)
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)August 21, 2007 at 12:13 pm #112809
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.August 21, 2007 at 2:04 pm #112810
Dips are great, be sure to check out the week 2 & 3 workoutsAugust 23, 2007 at 11:24 am #112811 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 5×5 squat, 5×5 overhead press, then 5×5 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:
Appreciate comments/suggestions…August 23, 2007 at 12:07 pm #112812
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!August 23, 2007 at 5:27 pm #112813
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!August 24, 2007 at 6:01 pm #112814
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…
cheersAugust 24, 2007 at 6:05 pm #112815
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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