Workout was a bit shorter today, but still set some new PRs.
Resistance band neutral grip pull-ups (purple); max reps
3, 4, 4, 3, 3 = 17
A few reps more than last time.
======
Wide-grip cable row 5, 5, 5, 5, 5
100, 120, 130, 135, 140 (3)
New PR by 10lb.
======
For time:
40 single arm db rows @ 60 (40 per arm)
40 chin-ups
Time = 10:33
58 seconds off my PR.
======
Standing db curls @ 25s (alternating with each rep); 4 x max reps
10, 8, 9, 6 (all per side)
Showing posts with label pulling. Show all posts
Showing posts with label pulling. Show all posts
Wednesday, 6 July 2011
Saturday, 2 July 2011
Monday, 27 June 2011
Pulling
Bent over rows 5, 5, 5, 5, 5
100, 105, 110, 115, 120 (4)
Safeties set at 2 holes so when the bar touches it's in the middle of my shin.
=====
Chest-to-bar chin-ups; 5 x max reps
9, 7, 6, 5, 5 = 32
1 rep more than last time (in the first set).
======
Dumbbell rows @ 65 - max reps
12, 10, 8, 7
======
3 rounds, each for time:
10 pull-ups
15 kipping pull-ups
1 minute rest between rounds
2:48, 4:02, 3:15
First and third rounds were better than last time in May - 2:50, 3:55, 3:25 - but the second round was slower. The first round would have been even quicker, but I clipped a barbell with my foot as I did my first kip, so I had to step down, move the barbell, then get back into position. I discounted a couple of seconds for that, but it threw off my rhythm and concentration a bit.
======
Standing barbell curls 5, 5, 5, 5
50, 55, 60 (4), 60 (3)
100, 105, 110, 115, 120 (4)
Safeties set at 2 holes so when the bar touches it's in the middle of my shin.
=====
Chest-to-bar chin-ups; 5 x max reps
9, 7, 6, 5, 5 = 32
1 rep more than last time (in the first set).
======
Dumbbell rows @ 65 - max reps
12, 10, 8, 7
======
3 rounds, each for time:
10 pull-ups
15 kipping pull-ups
1 minute rest between rounds
2:48, 4:02, 3:15
First and third rounds were better than last time in May - 2:50, 3:55, 3:25 - but the second round was slower. The first round would have been even quicker, but I clipped a barbell with my foot as I did my first kip, so I had to step down, move the barbell, then get back into position. I discounted a couple of seconds for that, but it threw off my rhythm and concentration a bit.
======
Standing barbell curls 5, 5, 5, 5
50, 55, 60 (4), 60 (3)
Wednesday, 22 June 2011
Pulling
Shorter workout today, due to work commitments.
Pull-ups - 5 x max reps
12, 9, 7, 5, 5
I had this routine written on a piece of paper, along with the number of reps to aim for with each set: 16, 11, 9, 8, 8. I was disappointed because I was some way short of these numbers. Then I realised I'd copied them from Paul's blog - they're his reps, not my previous ones!
======
Wide neutral-grip cable rows - 5 x max reps @ 100
9, 9, 8, 8, 7
I've had higher reps before, but with only 90lb.
======
Amrap 12:
3 wide-grip pull-ups (gripping just inside the bend)
5 neutral-grip pull-ups
Score = 8 + 2 wgp
======
Wall curls @ 22s
10, 7, 6
Pull-ups - 5 x max reps
12, 9, 7, 5, 5
I had this routine written on a piece of paper, along with the number of reps to aim for with each set: 16, 11, 9, 8, 8. I was disappointed because I was some way short of these numbers. Then I realised I'd copied them from Paul's blog - they're his reps, not my previous ones!
======
Wide neutral-grip cable rows - 5 x max reps @ 100
9, 9, 8, 8, 7
I've had higher reps before, but with only 90lb.
======
Amrap 12:
3 wide-grip pull-ups (gripping just inside the bend)
5 neutral-grip pull-ups
Score = 8 + 2 wgp
======
Wall curls @ 22s
10, 7, 6
Wednesday, 15 June 2011
Pulling
Resistance band neutral grip pull-ups (purple) max reps:
3, 3, 3, 3, 2
I had to do the first set twice because I used a 40lb dumbbell to hold down the resistance band but it was too light. When I got to the third rep I realised the weight was lifting off the ground! I rested a minute then started again.
======
Cable row max reps @ 150:
6, 5, 5, 4, 4
======
12-10-8-6-4-2 reps for time:
Power cleans @ 105 (bar set on safeties at first hole)
Kipping pull-ups
Time = 14:26
I watched a YouTube coaching video to help with my form, which seemed to help with getting some decent power. And yeah, this young girl is kicking my arse with a heavier weight than the one I used. Bloody kids.
======
Incline curls @ 22s
6, 6, 5
Wednesday, 8 June 2011
Pulling
Rack deadlifts (2 holes): 5, 5, 5, 5, 5
185, 205, 215, 225, 245
The 4th rep of the last set was a bit wobbly because I tried to move too quickly, rather than control the movement. The last rep was much better.
======
Cable row: 5 x max reps @ 145
5, 5, 5, 4, 3 = 22
More reps than last time, with better form (no leaning back and the handles nearly touched my torso). Time to up the weight.
======
Amrap 15:
3 x pull-ups
6 x chin-ups
Score = 11 + 3 pull-ups and 4 chin-ups
That's almost a full round better than my PB (10 rounds + 3 pull-ups and 5 chin-ups)
======
Wall curls @ 22s
9, 7, 6
Fewer reps than last time, but slightly more weight (the 20s were being used).
185, 205, 215, 225, 245
The 4th rep of the last set was a bit wobbly because I tried to move too quickly, rather than control the movement. The last rep was much better.
======
Cable row: 5 x max reps @ 145
5, 5, 5, 4, 3 = 22
More reps than last time, with better form (no leaning back and the handles nearly touched my torso). Time to up the weight.
======
Amrap 15:
3 x pull-ups
6 x chin-ups
Score = 11 + 3 pull-ups and 4 chin-ups
That's almost a full round better than my PB (10 rounds + 3 pull-ups and 5 chin-ups)
======
Wall curls @ 22s
9, 7, 6
Fewer reps than last time, but slightly more weight (the 20s were being used).
Saturday, 4 June 2011
Pulling
Personal training with Paul
Resistance band neutral pull-ups (purple band); max reps:
3, 3, 3, 3, 2
======
Chest to bar chin-ups; 5 x max reps:
8, 7, 6, 5, 5 = 31
======
7 RFT:
5 pull-ups
5 kipping pull-ups
5 inverted rows
Time = 14:57
======
Wall curls @ 20s:
13, 10, 9
======
I was pretty exhausted before today's workout because of a long, hard week - a combination of waking up early due to the early morning sun, tough training, Madi's activities, New Hamburg Live arts festival, and work. I don't think it affected my strength, but it certainly affected my mental state. I didn't feel as focused as normal, and that was noticeable during the met-con. Recently, I've found that I'm able to gauge accurately when my body needs rest during a routine, but that was a bit of a struggle in the early stages of the pull-ups. The first round went well, but I failed several times during the second. I started to get back on track from round 3 onwards, but round 2 cost me some time.
Still, I'm not being too hard on myself. This wasn't due to a lack of discipline, just a confluence of lots of things catching up with me at the same time. Next week should be better.
Resistance band neutral pull-ups (purple band); max reps:
3, 3, 3, 3, 2
======
Chest to bar chin-ups; 5 x max reps:
8, 7, 6, 5, 5 = 31
======
7 RFT:
5 pull-ups
5 kipping pull-ups
5 inverted rows
Time = 14:57
======
Wall curls @ 20s:
13, 10, 9
======
I was pretty exhausted before today's workout because of a long, hard week - a combination of waking up early due to the early morning sun, tough training, Madi's activities, New Hamburg Live arts festival, and work. I don't think it affected my strength, but it certainly affected my mental state. I didn't feel as focused as normal, and that was noticeable during the met-con. Recently, I've found that I'm able to gauge accurately when my body needs rest during a routine, but that was a bit of a struggle in the early stages of the pull-ups. The first round went well, but I failed several times during the second. I started to get back on track from round 3 onwards, but round 2 cost me some time.
Still, I'm not being too hard on myself. This wasn't due to a lack of discipline, just a confluence of lots of things catching up with me at the same time. Next week should be better.
Monday, 30 May 2011
Pulling
I don't like to make excuses for poor performances, but the humidity in the gym was really distracting this morning!
Cable row: 5 x max reps @ 150
5, 5, 5, 4, 5
======
Weighted pull-ups: 5 x max reps @ 30
5, 5, 4, 3, 3
======
For time:
40 single arm db rows @ 60 (40 per arm)
40 chin-ups
Time = 11:31
The last time I did this routine it was with a 55lb dumbbell, so this is the most reps I've done with a 60lb db. It didn't feel too bad, but when I got to the chin-ups I really felt the heat and humidity in the gym. I never got more than two consecutive reps, even at the beginning. That's unusual for me.
======
For time:
30 lateral pull-downs @ 100
Time = 4:12
======
Seated incline db curls @ 25s - 3 x max reps
7, 5, 5
Cable row: 5 x max reps @ 150
5, 5, 5, 4, 5
======
Weighted pull-ups: 5 x max reps @ 30
5, 5, 4, 3, 3
======
For time:
40 single arm db rows @ 60 (40 per arm)
40 chin-ups
Time = 11:31
The last time I did this routine it was with a 55lb dumbbell, so this is the most reps I've done with a 60lb db. It didn't feel too bad, but when I got to the chin-ups I really felt the heat and humidity in the gym. I never got more than two consecutive reps, even at the beginning. That's unusual for me.
======
For time:
30 lateral pull-downs @ 100
Time = 4:12
======
Seated incline db curls @ 25s - 3 x max reps
7, 5, 5
Wednesday, 25 May 2011
Pulling
Weighted chin-ups: 3, 3, 3, 3, 3
30, 35, 40, 45, 50 (2)
======
Bent over rows: 5, 5, 5, 5, 5
95, 100, 105, 110, 115
I set up safeties in the second hole so that when the bar touched them on the way down it would be between my knees and middle shin.
======
5 RFT:
5 chest to bar chin-ups
5 neutral grip pull-ups
Time = 7:21!!!
Of course, I was pretty slow starting and stopping my watch, which probably cost me a second. If only I hadn't failed on that one rep...
======
Wide grip pull-ups: 3 x max reps
6, 5, 4
======
Curls @ 45lb (curved bar plus two 10lb plates on each side)
This started off as preacher curls. My first set of 5 reps was tough but completed. With the second set I couldn't even complete 1 rep! Using the same bar and plates, I switched to standing curls and aimed for 5 reps in each set. All I could manage was:
4, 4, 4
30, 35, 40, 45, 50 (2)
======
Bent over rows: 5, 5, 5, 5, 5
95, 100, 105, 110, 115
I set up safeties in the second hole so that when the bar touched them on the way down it would be between my knees and middle shin.
======
5 RFT:
5 chest to bar chin-ups
5 neutral grip pull-ups
Time = 7:21!!!
Of course, I was pretty slow starting and stopping my watch, which probably cost me a second. If only I hadn't failed on that one rep...
======
Wide grip pull-ups: 3 x max reps
6, 5, 4
======
Curls @ 45lb (curved bar plus two 10lb plates on each side)
This started off as preacher curls. My first set of 5 reps was tough but completed. With the second set I couldn't even complete 1 rep! Using the same bar and plates, I switched to standing curls and aimed for 5 reps in each set. All I could manage was:
4, 4, 4
Wednesday, 18 May 2011
Pulling
Pull-ups (wide grip) - 5 x max reps:
8, 7, 6, 6, 6
======
Cable row - 5 sets @ 145:
5, 4, 3, 3, 3 = 18
======
Amrap 15:
3 x pull-ups
6 x chin-ups
Score = 10 + 5 chin-ups
That's only 1 chin-up more than last time! I think I had quite a few failed reps back in January so this time I tried to make sure I took long enough breaks. I only failed on the very last chin-up (trying to complete the 11th round), so perhaps if I'd rested less I could have completed a few more reps.
======
Standing bb curl: 5, 5, 5
45, 60 (4), 60 (3)
8, 7, 6, 6, 6
======
Cable row - 5 sets @ 145:
5, 4, 3, 3, 3 = 18
======
Amrap 15:
3 x pull-ups
6 x chin-ups
Score = 10 + 5 chin-ups
That's only 1 chin-up more than last time! I think I had quite a few failed reps back in January so this time I tried to make sure I took long enough breaks. I only failed on the very last chin-up (trying to complete the 11th round), so perhaps if I'd rested less I could have completed a few more reps.
======
Standing bb curl: 5, 5, 5
45, 60 (4), 60 (3)
Wednesday, 4 May 2011
Pulling
Pull-ups - 4 x max reps
12, 8, 6, 5
======
Cable row - 5 sets @ 130
6, 5, 5, 5, 5
======
For time:
40 bent over rows @ 95
40 chin-ups
Time = 11:07
In retrospect I probably should have gone heavier for the rows. I tried a couple of reps at 110 and they felt challenging, but I thought I would have struggled with 40 reps. I dropped down to 95 and consequently 40 reps felt too comfortable. That accounts for the pretty quick time, but I haven't done bent over rows for a long time so I had no way of gauging the most appropriate weight. I'll go for at least 110 next time I try something like this.
======
Standing barbell curl - 5, 5, 5
45, 55, 60 (3)
12, 8, 6, 5
======
Cable row - 5 sets @ 130
6, 5, 5, 5, 5
======
For time:
40 bent over rows @ 95
40 chin-ups
Time = 11:07
In retrospect I probably should have gone heavier for the rows. I tried a couple of reps at 110 and they felt challenging, but I thought I would have struggled with 40 reps. I dropped down to 95 and consequently 40 reps felt too comfortable. That accounts for the pretty quick time, but I haven't done bent over rows for a long time so I had no way of gauging the most appropriate weight. I'll go for at least 110 next time I try something like this.
======
Standing barbell curl - 5, 5, 5
45, 55, 60 (3)
Wednesday, 27 April 2011
Pulling
Tried to take it easy on my shoulder today. I did only a few sets of chin-ups, with the rest of the routine made up of rows and pull-downs. No long metcon today, either.
Chin-ups 5 x max reps
12, 8, 6, 6, 5
======
Dumbbell row 5, 5, 5, 5, 5
70, 75, 80, 80 (4), 80 (5)
======
Cable row 5 x max reps @ 140
6, 4, 4, 4, 3 = 21
======
21-15-9 lateral pull-downs @ 70
3-way split: to eye level; eye level to chest; full range of motion
Time = 2:30
======
Dumbbell preacher curls - 3 x 5 per arm @ 25
5, 5, 5 (switched to 27.5 on last set)
Chin-ups 5 x max reps
12, 8, 6, 6, 5
======
Dumbbell row 5, 5, 5, 5, 5
70, 75, 80, 80 (4), 80 (5)
======
Cable row 5 x max reps @ 140
6, 4, 4, 4, 3 = 21
======
21-15-9 lateral pull-downs @ 70
3-way split: to eye level; eye level to chest; full range of motion
Time = 2:30
======
Dumbbell preacher curls - 3 x 5 per arm @ 25
5, 5, 5 (switched to 27.5 on last set)
Wednesday, 20 April 2011
Pulling
Chin-ups - 5 x max reps
12, 8, 6, 5, 5 = 36
======
Wide-grip pull-ups - 4 x max reps
6, 4, 5, 4.5 (got to nose level!) = 19.5
======
10 RFT:
3 weighted pull-ups/chin-ups* @ 25lb
5 pull-ups
7 kipping pull-ups
Time = 32.25
This was one of the longest routines I've done in a while (time-wise). Still, that's 150 reps.
* I felt I was really struggling with the weighted pull-ups and I thought about changing to a lighter dumbbell. However, in the end I opted to switch to chin-ups with the same 25lb dumbbell from the third round onwards.
======
Dumbbell preacher curls 3 x 5 reps per arm @ 25
4, 3, 4
======
That's an awful lot of pull-ups/chin-ups today - a total of 205 reps. I wanted to do mostly bodyweight movements today, not that it's necessarily any easier than using weights. With pull-ups I'm effectively lifting most of my body's weight, which is around 140lb.
My left shoulder is feeling a little rough, but I won't be doing any more pulling exercises for another week, so that should give it enough rest to recover.
12, 8, 6, 5, 5 = 36
======
Wide-grip pull-ups - 4 x max reps
6, 4, 5, 4.5 (got to nose level!) = 19.5
======
10 RFT:
3 weighted pull-ups/chin-ups* @ 25lb
5 pull-ups
7 kipping pull-ups
Time = 32.25
This was one of the longest routines I've done in a while (time-wise). Still, that's 150 reps.
* I felt I was really struggling with the weighted pull-ups and I thought about changing to a lighter dumbbell. However, in the end I opted to switch to chin-ups with the same 25lb dumbbell from the third round onwards.
======
Dumbbell preacher curls 3 x 5 reps per arm @ 25
4, 3, 4
======
That's an awful lot of pull-ups/chin-ups today - a total of 205 reps. I wanted to do mostly bodyweight movements today, not that it's necessarily any easier than using weights. With pull-ups I'm effectively lifting most of my body's weight, which is around 140lb.
My left shoulder is feeling a little rough, but I won't be doing any more pulling exercises for another week, so that should give it enough rest to recover.
Saturday, 16 April 2011
Pulling
Personal training with Paul
Wide-grip cable row 5, 5, 5, 5, 5
100, 120, 130, 130, 130 (4)
======
Pull-ups 5 x max reps @ 30
6, 5, 5, 4, 4
======
20-15-10-5 reps for time
Wide pull-ups
Between each set do 5 neutral pull-ups
Time = 12:19
======
Amrap 6
C2B chin-ups
Score = 24
Wide-grip cable row 5, 5, 5, 5, 5
100, 120, 130, 130, 130 (4)
======
Pull-ups 5 x max reps @ 30
6, 5, 5, 4, 4
======
20-15-10-5 reps for time
Wide pull-ups
Between each set do 5 neutral pull-ups
Time = 12:19
======
Amrap 6
C2B chin-ups
Score = 24
Wednesday, 13 April 2011
Pulling
My quads are a bit sore from yesterday's leg workout, so I have no idea why I decided to ride my bloody bike to the gym. Hurt like hell pedaling uphill.
======
Wide-grip pull-ups - 5 x max reps
9, 7, 6, 5, 5
======
Cable rows - 3, 3, 3, 3, 3
130, 140, 145, 150, 160 (2)
======
5 rft:
5 chest to bar chin-ups
5 neutral-grip pull-ups
Time = 8:58
======
For time:
40 single arm db rows @ 50 (40 per arm; alternating during rest)
40 chin-ups
Time = 11:58
With the dumbbell rows I switched arms whenever one got tired. They broke down for each arm as 10-5-5-6-6-4-4. I was so fatigued from all the chin-ups and pull-ups from the previous routines that in this one I did 4 consecutive reps to start, but all the rest were singles and doubles.
======
Wide-grip pull-ups - 5 x max reps
9, 7, 6, 5, 5
======
Cable rows - 3, 3, 3, 3, 3
130, 140, 145, 150, 160 (2)
======
5 rft:
5 chest to bar chin-ups
5 neutral-grip pull-ups
Time = 8:58
======
For time:
40 single arm db rows @ 50 (40 per arm; alternating during rest)
40 chin-ups
Time = 11:58
With the dumbbell rows I switched arms whenever one got tired. They broke down for each arm as 10-5-5-6-6-4-4. I was so fatigued from all the chin-ups and pull-ups from the previous routines that in this one I did 4 consecutive reps to start, but all the rest were singles and doubles.
Wednesday, 30 March 2011
Pulling
Weighted chin-ups - 3, 3, 3, 3, 3
30, 32.5, 37.5, 42.5, 47.5
I attempted an extra set with a 50lb dumbbell because 47.5 felt so comfortable and I wanted to see if I could do it. I managed 2 reps.
======
Rack-supported dumbbell rows - 4, 4, 4, 4, 4
55, 65, 70, 70, 75 (3)
======
18 wide-grip pull-ups
30 neutral-grip pull-ups
42 neutral-grip inverted rows (using parallettes)
Time = 10:53
======
For time:
40 x single arm dumbbell rows @ 55 (40 per arm; complete left side before starting on the right)
40 x chin-ups
Time = 12:36
Recently when I've done db rows similar to this I keep switching arms so I can keep moving. This time I wanted to completely fatigue my arms rather than allow them too much time for rest, so I finished all my left-hand reps before I started the right side's rows.
30, 32.5, 37.5, 42.5, 47.5
I attempted an extra set with a 50lb dumbbell because 47.5 felt so comfortable and I wanted to see if I could do it. I managed 2 reps.
======
Rack-supported dumbbell rows - 4, 4, 4, 4, 4
55, 65, 70, 70, 75 (3)
======
18 wide-grip pull-ups
30 neutral-grip pull-ups
42 neutral-grip inverted rows (using parallettes)
Time = 10:53
======
For time:
40 x single arm dumbbell rows @ 55 (40 per arm; complete left side before starting on the right)
40 x chin-ups
Time = 12:36
Recently when I've done db rows similar to this I keep switching arms so I can keep moving. This time I wanted to completely fatigue my arms rather than allow them too much time for rest, so I finished all my left-hand reps before I started the right side's rows.
Thursday, 24 March 2011
Pulling
Weighted chin-ups 5 x 5 @ 25
4 reps on the last set
======
Wide-grip neutral cable row 5, 5, 5, 5, 5
100, 110, 110, 120 (4), 120 (3)
======
5RFT:
5 x chest to bar chin-ups
10 x inverted rows (on bar across squat rack, not parallelettes)
Time = 7:33 (I remembered to start my watch this time!)
======
Amrap 12:
10 x pull-ups
5 x db rows per arm @ 50
Score = 5 rounds in 12:04
======
DB preacher curls 4 sets @ 25
7, 8, 7, 6
======
Overall, a good week's training.
4 reps on the last set
======
Wide-grip neutral cable row 5, 5, 5, 5, 5
100, 110, 110, 120 (4), 120 (3)
======
5RFT:
5 x chest to bar chin-ups
10 x inverted rows (on bar across squat rack, not parallelettes)
Time = 7:33 (I remembered to start my watch this time!)
======
Amrap 12:
10 x pull-ups
5 x db rows per arm @ 50
Score = 5 rounds in 12:04
======
DB preacher curls 4 sets @ 25
7, 8, 7, 6
======
Overall, a good week's training.
Wednesday, 16 March 2011
Pulling
Wide grip pull-ups - 4 x max reps
8, 7, 6, 5
======
Wide neutral grip cable row - 5 x 5 @ 90
I'll need to increase the weight next time. I managed 5 reps in each set.
======
DB row 5, 5, 5, 5, 5
70, 75, 80, 80, 85 (4)
======
5 rounds fortime whatever:
5 x chest to bar chin-ups
10 x inverted rows using parallettes
I was aiming to beat Paul's time when he did a similar routine and I think I was moving quite well. Until, that is, I checked my time at the end of the fourth round and realized I HADN'T STARTED MY FUCKING STOPWATCH!! What an idiot.
Just as well, really, because some guy kept jumping onto the chin-up station when I was doing the inverted rows. After I'd finished my fourth round of rows I had to wait for him to finish doing pull-ups.
8, 7, 6, 5
======
Wide neutral grip cable row - 5 x 5 @ 90
I'll need to increase the weight next time. I managed 5 reps in each set.
======
DB row 5, 5, 5, 5, 5
70, 75, 80, 80, 85 (4)
======
5 rounds for
5 x chest to bar chin-ups
10 x inverted rows using parallettes
I was aiming to beat Paul's time when he did a similar routine and I think I was moving quite well. Until, that is, I checked my time at the end of the fourth round and realized I HADN'T STARTED MY FUCKING STOPWATCH!! What an idiot.
Just as well, really, because some guy kept jumping onto the chin-up station when I was doing the inverted rows. After I'd finished my fourth round of rows I had to wait for him to finish doing pull-ups.
Saturday, 12 March 2011
Pulling
Personal training with Paul
Chin-ups - 5 x max reps
13, 9, 7, 7, 8 = 44
======
Wide-grip pull-ups, max reps
6, 5, 5, 6, 6
======
For time:
60 x wide neutral grip rows @ 90
Every time I set down the bar perform 5 x neutral grip pull-ups
Time = 17:45
======
Preacher curls (machine)
40 x 4
30 x 6
30 x 6
======
Before this morning's session Paul measured my body fat at 12.5%. I'm trying to find my old measurements to see how I've changed.
Chin-ups - 5 x max reps
13, 9, 7, 7, 8 = 44
======
Wide-grip pull-ups, max reps
6, 5, 5, 6, 6
======
For time:
60 x wide neutral grip rows @ 90
Every time I set down the bar perform 5 x neutral grip pull-ups
Time = 17:45
======
Preacher curls (machine)
40 x 4
30 x 6
30 x 6
======
Before this morning's session Paul measured my body fat at 12.5%. I'm trying to find my old measurements to see how I've changed.
Wednesday, 2 March 2011
Pulling
Dumbbell row 5, 5, 5, 5, 5
70, 75, 80 (4), 80 (3), 80 (4)
======
Weighted chin-ups @ 35lb max reps
6, 4, 3.5, 3
======
For time:
18 wide-grip pull-ups
30 neutral pull-ups
42 inverted rows
Time = 11:02
The last time I did this I used the dip bars on the pull-up rack, with my feet on a bench. When I was setting this up all the benches were being used, so I used the parallettes instead. No idea if this makes the rows any easier, but I knocked 58 seconds off my PR. That includes 3 or 4 reps that I didn't count (i.e. did again) because I didn't come up high enough.
For the wide-grip pull-ups I held the bar right on the curve. Before, I gripped just past the curve, which is obviously more challenging, but back then I felt some pain in my shoulder joint for a few days after. This felt like an injury, rather than doms, so I played it safe and went for a slightly narrower grip (a couple of inches each side).
======
Dumbbell incline curls @ 22.5s
8, 5, 3
I put 8 for the first set, but I think my form was a bit off on at least a couple of reps because my right elbow was moving. I was more strict with the other two sets.
As I was leaving the gym someone commented that this was a short workout for me. Checking the clock I noticed that I'd trained for just under 45 minutes. No idea why this went so quickly.
70, 75, 80 (4), 80 (3), 80 (4)
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Weighted chin-ups @ 35lb max reps
6, 4, 3.5, 3
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For time:
18 wide-grip pull-ups
30 neutral pull-ups
42 inverted rows
Time = 11:02
The last time I did this I used the dip bars on the pull-up rack, with my feet on a bench. When I was setting this up all the benches were being used, so I used the parallettes instead. No idea if this makes the rows any easier, but I knocked 58 seconds off my PR. That includes 3 or 4 reps that I didn't count (i.e. did again) because I didn't come up high enough.
For the wide-grip pull-ups I held the bar right on the curve. Before, I gripped just past the curve, which is obviously more challenging, but back then I felt some pain in my shoulder joint for a few days after. This felt like an injury, rather than doms, so I played it safe and went for a slightly narrower grip (a couple of inches each side).
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Dumbbell incline curls @ 22.5s
8, 5, 3
I put 8 for the first set, but I think my form was a bit off on at least a couple of reps because my right elbow was moving. I was more strict with the other two sets.
As I was leaving the gym someone commented that this was a short workout for me. Checking the clock I noticed that I'd trained for just under 45 minutes. No idea why this went so quickly.