Today's Workout Thread

[Phrank]

Did this tonight when I got home from work. Down to 69 kilos, and have lost about 7% body fat. The scales say I'm 17.3% body fat but I think possibly less. I'm now in danger of actually having visible abs. To be honest, I seem to be the best shape I've been since I left the army in '96...

Warm Up:
20 Hanging knee raises
Jogging on spot for 3 mins

Routine:
WG Chin ups, 21 (swapped to parallel grip for last 4)
3 minutes rest

3 slow WG Chin ups, 5 secs up, 5 secs down, 2 mins between sets
3 min rest

EZ Bar Curls, 25k x 12, 30 x 8, 8, 8, 2 mins between sets
3 min rest

DB Rows, 25 x 8, 8, 8 2 mins between sets
3 min rest

CG UH Chin ups, 10, 10, 10, 2 mins rest between sets

Hanging knee raises - have to try that today.

Wide grip chin-ups, wow, 21, not even close to that yet, close grip is all for me now, and a set of 5 x 2 (not great one's - technique still not there) is my current level - been determined to get these for a couple of months now.

Any suggestions Carl on other exercises to help?

[carlmaloschneider]

Hanging knee raises - have to try that today.

Wide grip chin-ups, wow, 21, not even close to that yet, close grip is all for me now, and a set of 5 x 2 (not great one's - technique still not there) is my current level - been determined to get these for a couple of months now.

Any suggestions Carl on other exercises to help?

So, you say a set of 5 x 2, is that five sets of two reps or two sets of five? Anyway, to get good at chinups I would recommend:

> Doing them often. Three times a week.
> Do your three sets of max, then do what I think is called 'rest pause', i.e. after the last chin-up, rest just 30 secs and then do max (maybe you can only do one or two or even only a half), then rest 30 secs and try again. Do that maybe five times.
> if you have any fat on you, lose it.
> Arm curls. One set of 12, three sets of 8 to 10.
> WG pulldown if you have access to a machine

My problem is I've always been pretty good at chin ups and upper body exercises, so I'm not really a good person to ask about how to get there; as I sort of find it quite achievable. I'm only 65 kilos at the moment at 168 cm and I'm of a reasonable size in my upper body and have skinny legs (I skip legs day ) so that has an effect..

Good luck, you WILL progress, it might be slow, but you will progress...

[carlmaloschneider]

Bouldering at Rocky Paddock today:

[Phrank]

So, you say a set of 5 x 2, is that five sets of two reps or two sets of five? Anyway, to get good at chinups I would recommend:

> Doing them often. Three times a week.
> Do your three sets of max, then do what I think is called 'rest pause', i.e. after the last chin-up, rest just 30 secs and then do max (maybe you can only do one or two or even only a half), then rest 30 secs and try again. Do that maybe five times.
> if you have any fat on you, lose it.
> Arm curls. One set of 12, three sets of 8 to 10.
> WG pulldown if you have access to a machine

My problem is I've always been pretty good at chin ups and upper body exercises, so I'm not really a good person to ask about how to get there; as I sort of find it quite achievable. I'm only 65 kilos at the moment at 168 cm and I'm of a reasonable size in my upper body and have skinny legs (I skip legs day ) so that has an effect..

Good luck, you WILL progress, it might be slow, but you will progress...

Thanks Carl - I do 2 sets of 5 each - usually the first set is fine, it's the last set that kills me. Thanks for the tips! Speaking of legs, off for leg day today....merciless squats on the Smith machine...all drop sets.

edit: just back from gym...did my chin-ups first in the routine as opposed to the last thing, big difference...chin-ups went much, much easier.

[1OldGI]

So it's becoming a Sunday staple, a twenty mile round trip bike ride from Casa GI to the beach at Fred Howard Park in Tarpon Springs. Today was a beautiful day to be outside perfect temps and clear blue skies. I'm including a selfie taken under a palm tree on Fred Howard Beach for the handful of Canadians, Massholes and New Yorkers who were NOT at the beach today



Got home and enjoyed a sports drink (in this case a cold Coors Banquet Beer on the lanai)

[32t]

So it's becoming a Sunday staple, a twenty mile round trip bike ride from Casa GI to the beach at Fred Howard Park in Tarpon Springs. Today was a beautiful day to be outside perfect temps and clear blue skies. I'm including a selfie taken under a palm tree on Fred Howard Beach for the handful of Canadians, Massholes and New Yorkers who were NOT at the beach today



Got home and enjoyed a sports drink (in this case a cold Coors Banquet Beer on the lanai)

Who stops on the beach this time of year. Here in MN we drive our trucks out on and then walk on the water.

[carlmaloschneider]

No climbing tonight due to ripping skin off my finger bouldering indoors on Saturday and then acting against logic climbing outdoors on Sunday on granite, so I just did a whole bunch of chin-ups:

> warmed up with 30 slow hanging leg raises
> 10 slow wide grip chinups
> maybe 10 or so sets of 5 with a 5 kilo weight around my waist
> a few sets in between of partial reps, really slow reps, close grip sets, etc

The bouldering comp is on the 15th of March and I've just found out it's a 'Pumpfest' format and there's a Masters category, so I've got to get training!

[carlmaloschneider]

Got my gymnastic rings today! :-)

It's hard just doing the support position (like the top part of a dip). I got up to holding it for 30 seconds....

[Raulski]

Went to gym for first time in ages. Felt great. Hope I keep it up.....

[carlmaloschneider]

Gymnastic Rings

I thought I'd jot down my thoughts on the gymnastic rings which I recently bought.

I'm sure many of you probably have a lot of experience with them, they appear to me to be more common the US than here, for instance but I've never used them before and am quite struck with them...

I find them quite challenging. Even incline push-ups are hard. Normally I do 35 before each bouldering session to warm up the shoulders (bouldering sessions are 3 times a week) but with the rings on an incline I did only 7. I did maybe 5 sets of that and then did the support position for as long as I could for about 5 sets. I got up to 20 secs with the spt position from an initial 10 or so. I had a rest of about 1 minute between 'sets'.

Not much of a workout I'm sure for those used to using these things but for me the half hour or so of this was enough for me.

Today I've got sore pecs and obliques so I'm happy I worked well.

It's amazing how good these exercise with rings seem to be even after only my second try with them.