Elite Bodyweight Training
 
HomeHome  CalendarCalendar  FAQFAQ  SearchSearch  MemberlistMemberlist  UsergroupsUsergroups  RegisterRegister  Log inLog in  

Share | 
 

 TRAINING LOG

Go down 
Go to page : Previous  1 ... 11 ... 19, 20, 21 ... 31 ... 42  Next
AuthorMessage
Fed X

avatar

Posts : 2456
Join date : 2011-07-14

PostSubject: Re: TRAINING LOG   Fri Mar 06, 2015 1:39 pm

full ROM Dips @ 75
20x1=20
10x1=10

full ROM Dips @ 95
10x1=10

full ROM Chin Ups @ 105
3x4=12

Back Squats @ 220
10x1=10

nice early morning session
Back to top Go down
View user profile
Fed X

avatar

Posts : 2456
Join date : 2011-07-14

PostSubject: Re: TRAINING LOG   Sun Mar 08, 2015 10:40 pm



full ROM Dips @ 125
3x1=3

full ROM Dips @ 150
3x1=3

full ROM Dips @ 100
20x1=20

full ROM Chin Ups @ 110
3x2=6

full ROM Mix Grip Pull Ups @ 75
5x2=10

full ROM Pull Ups @ BW
20x1=20

Walked Monkey Bars x 3 @ supinated grip

I usually don't train on a Sunday but since the weather was nice I decided to take my belt and a few plates to a nice lil playground. On my weighted chins and pulls I should've added more reps, but low reps and decent amount of extra weight is always legit regardless. Maybe next time
Back to top Go down
View user profile
Fed X

avatar

Posts : 2456
Join date : 2011-07-14

PostSubject: Re: TRAINING LOG   Tue Mar 10, 2015 1:14 am

full ROM Chin Ups @ 125
3x3=9

full ROM Mix Grip Pull Ups @ 60
10x2=20

A few late night pull ups
Back to top Go down
View user profile
tummyl0ver



Posts : 11
Join date : 2015-03-10

PostSubject: Re: TRAINING LOG   Tue Mar 10, 2015 2:45 am

HARD BODY SLIM SLAM wrote:
full ROM Chin Ups @ 125
3x3=9

full ROM Mix Grip Pull Ups @ 60
10x2=20

A few late night pull ups

ROM = weighted ?
And 125 - lbs?
Back to top Go down
View user profile
rdy



Posts : 2
Join date : 2012-11-04

PostSubject: Re: TRAINING LOG   Wed Mar 11, 2015 1:53 pm

tummyl0ver wrote:
HARD BODY SLIM SLAM wrote:
full ROM Chin Ups @ 125
3x3=9

full ROM Mix Grip Pull Ups @ 60
10x2=20

A few late night pull ups

ROM = weighted ?
And 125 - lbs?

ROM - range of motion
125 - lbs
Back to top Go down
View user profile
Fed X

avatar

Posts : 2456
Join date : 2011-07-14

PostSubject: Re: TRAINING LOG   Wed Mar 11, 2015 5:58 pm

full ROM Dips @ 125
3x1=3
2x1=2
1x1=1

full ROM Dips @ 135
3x1=3
2x1=2
1x1=1

full ROM Dips @ 100
6x1=6

full ROM Chin Ups @ 120
3x4=12

Back to top Go down
View user profile
Fed X

avatar

Posts : 2456
Join date : 2011-07-14

PostSubject: Re: TRAINING LOG   Sat Mar 14, 2015 3:22 am

full ROM Chin Ups @ 125
3x1=3
1x2=2

full ROM Chin Ups @ 135
1x1=1

full ROM Chin Ups @ 145
1x1=1

full ROM Chin Ups @ 155
1x1=1

full ROM Chin Ups @ 90
5x2=10

Back Squats @ 220
10x1=10
Back to top Go down
View user profile
Fed X

avatar

Posts : 2456
Join date : 2011-07-14

PostSubject: Re: TRAINING LOG   Mon Mar 16, 2015 3:19 pm

full ROM Dips @ 125
5x1=5

full ROM Dips @ 135
5x1=5

full ROM Dips @ 100
20x1=20

full ROM Chin Ups @ 125
3x1=3

full ROM Chin Ups @ 115
3x1=3

full ROM Chin Ups @ 110
3x1=3

full ROM Chin Ups @ 100
3x1=3

full ROM Chin Ups @ 90
3x2=6

Muscle Ups
3x10=30
2x10=20

decided to take the train today. At each bus stop I did muscle ups. Nothing major just a gang of sets of 2 and 3
Back to top Go down
View user profile
Fed X

avatar

Posts : 2456
Join date : 2011-07-14

PostSubject: Re: TRAINING LOG   Wed Mar 18, 2015 4:27 pm

full ROM Chin Ups @ 125
3x1=3

full ROM Chin Ups @ 115
3x1=3

full ROM Chin Ups @ 105
3x1=3

full ROM Chin Ups @ 95
3x1=3

Back Squats @ 220
10x2=20

Back to top Go down
View user profile
Fed X

avatar

Posts : 2456
Join date : 2011-07-14

PostSubject: Re: TRAINING LOG   Fri Mar 20, 2015 2:42 pm

full ROM Chin Ups @ 135
3x1=3

full ROM Chin Ups @ 125
3x1=3

full ROM Chin Ups @ 115
3x1=3

full ROM Chin Ups @ 110
3x1=3

full ROM Chin Ups @ 105
3x1=3

Back Squats @ 220
10x2=20






a few chin ups
Back to top Go down
View user profile
Fed X

avatar

Posts : 2456
Join date : 2011-07-14

PostSubject: Re: TRAINING LOG   Sun Mar 22, 2015 6:13 pm

full ROM Dips @ 75
10x2=20

full ROM Dips @ 125
10x3=30

full ROM Chin Ups @ 140
3x1=3

full ROM Chin Ups @ 130
3x1=3

full ROM Chin Ups @ 120
3x1=3

full ROM Chin Ups @ 110
3x1=3

full ROM Chin Ups @ 100
3x1=3

full ROM Chin Ups @ 90
3x1=3

still focusing on heavy weighted Chin Ups


Last edited by HARD BODY SLIM SLAM on Mon Mar 23, 2015 1:14 pm; edited 1 time in total
Back to top Go down
View user profile
tummyl0ver



Posts : 11
Join date : 2015-03-10

PostSubject: Re: TRAINING LOG   Mon Mar 23, 2015 9:17 am

HARD BODY SLIM SLAM wrote:


still focusing on heavy weighted Chin Ups

Does it make really more accent on biceps?
It looks like standart pull ups makes my back bigger but not biceps.
Back to top Go down
View user profile
Fed X

avatar

Posts : 2456
Join date : 2011-07-14

PostSubject: Re: TRAINING LOG   Mon Mar 23, 2015 1:18 pm

Differences In Which Muscles Get Trained

Again, both exercises will primarily train your back/lats and biceps no matter what. However, there are some slight differences in the degree in which those muscles get trained.

Since chin ups put your biceps in a stronger line of pull, they’ll typically hit your biceps a bit harder than pull ups will.

Conversely, pull ups may hit your lats a bit harder, mostly as a result of your biceps being in a slightly weaker position.

Grip width also plays a role here too. The narrower your grip is, the more it will train your biceps. The wider the grip, the less it will train your biceps.

Now, it was always believed that the difference in lat/biceps usage between pull ups vs chin ups was pretty significant. However, recent EMG testing shows that, while these differences definitely do exist, it’s not that significant and definitely not worthy of being the sole deciding factor in picking one exercise over the other.

I will mention though that if you tend to have a problem actually feeling and using your back during back exercises instead of your biceps, you may benefit from using pull ups instead of chin ups when trying to correct this problem, at least initially.








http://www.aworkoutroutine.com/pull-ups-vs-chin-ups/
Back to top Go down
View user profile
Fed X

avatar

Posts : 2456
Join date : 2011-07-14

PostSubject: Re: TRAINING LOG   Mon Mar 23, 2015 1:20 pm

How much extra weight do I need to do in my weighted chin-up before I can do a one arm chin-up?

Perform a chin-up with 2/3 of your current bodyweight for 2-3 reps and you’re close. Start working on the one arm progressive exercises now.










http://www.beastskills.com/faq/
Back to top Go down
View user profile
Fed X

avatar

Posts : 2456
Join date : 2011-07-14

PostSubject: Re: TRAINING LOG   Mon Mar 23, 2015 1:25 pm

How To Get Insanely Good At Chin-ups And Pull-ups



Chin-ups and pull-ups for me are the most intense upper body exercises. Ever since I was a kid, I have been fascinated by them and had always wanted to master them. This wouldn’t happen until my early twenties and here I will share my approach of getting really good at chin-ups and pull-ups with you. But first let me tell you what happened today.



No picture of a dude struggling on the pull up bar? Lets have a totally random gorgeous woman instead! By the way, most guys are totally clueless when it comes to what women like about a man’s physique. Here is the deal: hot girls dig the V-shape of the torso (the waist to shoulders ratio). Gunz or bi’s or however you call ‘em serve mainly to intimidate other guys.

I Was Chilling After A Nice Walk In The Saturday Sun


…when I felt like I was in the mood for some mindless fun. So I popped a DVD with some flick called Mindhunters. It starred LL Cool J, Christian Slater, Val Kilmer and two hot girls whose names I couldn’t remember. The movie was pure brainless b-movie/slasher fun, and I enjoyed every second of it, though I’m sure the director wouldn’t like me calling his masterpiece a B-movie. Anyway, you maybe asking yourself what this movie could have to do with getting insanely good at chin-ups and pull-ups. Well…

LL Cool J Was A Ripped Bad a$$ In The Movie

In one of the scenes one guy was hanging off some bar (falling was not an option because the floor was flooded and the killer had rigged the water with electricity). LL came to the rescue, swinging, climbing and pulling himself up various ledges, bars and walls. And the first dude was waiting for him and hanging for dear life. Naturally, I thought to myself – if only this guy had gotten his pullups in check BEFORE getting himself in a life and death pullup bar situation. Now LL Cool J, on the other hand, was having a breeze because he always keep in shape.

Here is the tutorial this poor guy probably wished he HAD read lol:

The Perfect Pull-up and Chin-up
•Watch your grip. Make sure to grip the bar towards your fingers. Basically, it should rest on the soft part just below your fingers. Avoid pinching your skin there. Pull-ups will cause callouses but they will actually make the exercise easier. Pinching the skin, on the other hand, will cause you unnecessary pain.
•Pack your shoulders. Always start the chin-up from a dead hang position. From there the first thing to do is, with straight arms, to pull your shoulders down toward the body and pack them into your torso.
•Use your back. The pull-up or chin-up is primarily an exercise for your back muscles. Those are the lats – the muscles of your armpits. You will fail to get good if you can’t feel and use your lats. It’s just that the biceps is too small and too week, no matter how well developed, to allow you chin-up mastery. Here is quick drill to feel those muscles. Extend your arms forward and ask a buddy to exert upward pressure on your arm. Now, try to lower it in spite of his efforts. Feel those muscles working? Good – use them in the pull-ups.
•Cross your legs. The phenomenon called irradiation allows neighboring muscles to make each othe stronger when contracting harder. So by crossing and flexing your legs against each other, you become stronger.
•Bend the bar. By attempting to twist the pull-up bar downward (your left hand will twist counter-clockwise and your right hand will twist clockwise) you will achieve a greater contraction in your upper body.
•Squeeze your butt. Same as crossing your legs and gripping hard, squeezing the glutes will give you an instant strength boost.


[From left to right: a) sternum chinups, b) sternum pullups, c) wide grip pullups.]

Mix Up Your Pull-up and Chin-up Training
•Regular chin-ups – these are done with an underhand grip. Pull yourself up until your chin clears the bar. They are excellent for biceps development and for overloading the exercise using additional weight.
•Regular pull-ups – same as chin-ups, except done with your palms in an overhand grip. They are also excellent for overloading with additional weight using a belt, a backpack or a dumbbell between the legs. They target the biceps less and the upper back as well as the brachialis (muscle below the biceps) and brachioradialis (muscle on top of the forearm) more.
•Wide grip pull-ups – these target the arms less and the upper back more. They are useful for learning to use the back muscles for chin-ups and pull-ups.
•Sternum chin-ups/pull-ups – these are the same as the regular chin-ups and pull-ups, except that they are done until the bar touches the chest bone (sternum). Sternum chin-ups and pull-ups are harder, but they work the mid-back and rear deltoids more.

How To Get Better At Pull-ups and Chin-ups

The way to get better is to practice often (3 or more times per week), do a relatively high volume of training (25-36 repetitions per workout is a great goal), use progressive overload, and focus on strength training repetition ranges (doing 3 reps with a weight with which you could do a total of 5 repetitions is good rule of thumb).

[Lat activation, or simply put using your back, and NOT your arms, is the key to pull-up greatness. Note how the shoulders go down and are packed into the body. Not using the lats – the armpit muscles properly, is the number one mistake people make on chin-ups.]

Mistakes Sabotage Your Pull-ups and Chin-ups
•You are not using your back. If you don’t learn to use the back muscles to initiate the movement and do most of the work on chin-ups and pull-ups, you are never going to get good at them. The upper arms are simply a small muscle and cannot compete with the big and powerful muscles of the upper back.
•You are training to failure. When doing complex movements like this, always stop 1 or 2 repetitions short of failure. This means to do 8 reps when you are capable of doing 9 or 10. Training to failure is a viable tool when it comes to breaking down a muscle so it can recover and grow bigger and stronger. Pull-up and chin-up performance, however, comes down to learning to use your back and getting more efficient at it.
•You aren’t using full range of motion. If you don’t go all the way down on chin-ups and pull-ups, you won’t be able to powerfully activate the back muscles.

Weaknesses in Your Chin-up Performance

You are as strong as the weakest muscle that takes part in the exercise:
•Train your grip. You won’t be good at pull-ups if you can’t stay on the bar long enough. You need a strong grip. Train by hanging off the bar for time with two arms (eventually try hanging off one arm). Barbell holds with heavy weights for time also will help.
•Develop your forearms. Training your forearms with wrist curls, reverse wrist curls, reverse bar curls and pinch gripping (holding two weight plates together and lifting them off with one hand) will also improve your grip, thus your chin-up performance.
•Strengthen the mid-back muscles. The mid back muscles are responsible for the hardest part of the movement – the finish. Strengthen them with dumbbell, barbell or cable rows.
•Strengthen your upper arms muscles. Your upper arm muscles – biceps and brachialis, are also responsible for the finishing part of the movement. Improve them with barbell and dumbbell curls and reverse curls (like the regular curls but with your hands on top of the bar).


[Here’s me doing 16 pull-ups. Notice the grip and the full extension at the bottom.]

Use proper form, activate the back, train often, use low reps and progress in weight (either with a weight belt, a backpack with weight plates or a dumbbell between your feet) as soon as it gets easier and you will be on your way to chin-up mastery.

One Arm Pull-ups or Chin-ups and Beyond

This is a pull-up progression that I got from the book Convict Conditioning. After mastering the regular pull-up as described in this article, you can still progress in your training.

The following is a list of incrementally harder pull-up variations. The way to train is to go through each stage for the designated exercise – Beginner, Intermediate and Ready to Progress. Once you fulfill the requirements for the Ready to Progress stage, you go on to the next exercise.

Note: I’m not including the progressions up to a full pull-up from the book in order to keep the article within reasonable length and because we’ve already discussed these strategies above.
•Full Pull-ups – these are your basic shoulder width grip pull-ups (hands on top). 1.Beginner – 1 set of 5
2.Intermediate – 2 sets of 8
3. Ready to Progress – 2 sets of 10

•Close Pull-ups – here the hands are on top and the distance between the two wrists is 4 inches maximum. 1.Beginner – 1 set of 5
2.Intermediate – 2 sets of 8
3. Ready to Progress – 2 sets of 10

•Uneven Pull-ups – here you grab the bar with one hand and then grab your wrist with the other hand. The repetitions below are to be done for both sides. 1.Beginner – 1 set of 5
2.Intermediate – 2 sets of 7
3. Ready to Progress – 2 sets of 9

•1/2 One Arm Pull-ups – here you perform a half one arm pull-up by getting yourself in a position where your pull-up arm is at 90 degrees and pulling yourself up. The repetitions below are to be done for both sides. 1.Beginner – 1 set of 4
2.Intermediate – 2 sets of 6
3. Ready to Progress – 2 sets of 8

•Assisted One Arm Pull-ups – here you perform a one arm pull-up but you also drape a towel over the bar and grab the towel with your other arm as low as possible. The repetitions below are to be done for both sides. Note how with the increasing difficulty of the exercise the reps get lower. 1.Beginner – 1 set of 3
2.Intermediate – 2 sets of 5
3. Ready to Progress – 2 sets of 7

•One Arm Pull-ups – these are the real deal – no assistance here. The repetitions below are to be done for both sides. Note how with the increasing difficulty of the exercise the reps get lower. 1.Beginner – 1 set of 1
2.Intermediate – 2 sets of 3
3. Ready to Progress – 2 sets of 6






















http://relativestrengthadvantage.com/insanely-good-chin-ups-pull-ups/
Back to top Go down
View user profile
Fed X

avatar

Posts : 2456
Join date : 2011-07-14

PostSubject: Re: TRAINING LOG   Mon Mar 23, 2015 1:28 pm

tummyl0ver wrote:
HARD BODY SLIM SLAM wrote:


still focusing on heavy weighted Chin Ups

Does it make really more accent on biceps?
It looks like standart pull ups makes my back bigger but not biceps.




Weighted chins and dips – my favorite ‘arm’ exercises.

If you really want to get bigger arms, focus on weighted chin ups and weighted dips. That’s my best advice.

Someone who’s doing dips and chins with 135 pounds strapped to them, won’t have small arms. I guarantee it













http://www.fitmole.org/why-i-hate-training-arms/
Back to top Go down
View user profile
Fed X

avatar

Posts : 2456
Join date : 2011-07-14

PostSubject: Re: TRAINING LOG   Wed Mar 25, 2015 12:09 pm

full ROM Chin Ups @ 125
3x1=3

full ROM Chin Ups @ 115
3x1=3

full ROM Chin Ups @ 105
3x1=3

Back Squats
135x3
185x3

Back Squats @ 200
3x2=6

Back Squats @ 225
3x4=12

Back Squats @ 275
3x3=9

todays BW = 200

Back to top Go down
View user profile
Fed X

avatar

Posts : 2456
Join date : 2011-07-14

PostSubject: Re: TRAINING LOG   Fri Mar 27, 2015 12:24 pm

full ROM Dips @ 75
35x1=35
10x3=30

Back Squats @ 250
3x5=15
Back to top Go down
View user profile
Fed X

avatar

Posts : 2456
Join date : 2011-07-14

PostSubject: Re: TRAINING LOG   Mon Mar 30, 2015 12:47 pm

full ROM Chin Ups @ 125
3x1=3

full ROM Chin Ups @ 110
3x1=3

full ROM Chin Ups @ 100
3x1=3

full ROM Chin Ups @ 90
3x1=3

full ROM Dips @ 90
10x2=20

full ROM Dips @ 125
10x1=10
20x1=20
Back to top Go down
View user profile
Fed X

avatar

Posts : 2456
Join date : 2011-07-14

PostSubject: Re: TRAINING LOG   Wed Apr 01, 2015 12:50 pm

full ROM Chin Ups @ 125
1x1=1

full ROM Chin Ups @ 135
1x1=1

full ROM Chin Ups @ 145
1x1=1

full ROM Chin Ups @ 125
3x2=6

full ROM Chin Ups @ 100
5x1=5

full ROM Dips @ 75
20x3=60











I also did a few random Muscle Ups, random Bar Dips, random Ring Muscle Ups
Back to top Go down
View user profile
Fed X

avatar

Posts : 2456
Join date : 2011-07-14

PostSubject: Re: TRAINING LOG   Fri Apr 03, 2015 4:01 pm

Thrusters @ 155
7x4=28
Back to top Go down
View user profile
Fed X

avatar

Posts : 2456
Join date : 2011-07-14

PostSubject: Re: TRAINING LOG   Mon Apr 06, 2015 12:54 pm

full ROM Dips @ 85
10x1=10

full ROM Dips @ 125
10x1=10

full ROM Dips @ 135
10x1=10

full ROM Chin Ups @ 125
3x1=3

full ROM Chin Ups @ 100
3x2=6
Back to top Go down
View user profile
Fed X

avatar

Posts : 2456
Join date : 2011-07-14

PostSubject: Re: TRAINING LOG   Wed Apr 08, 2015 12:36 pm

full ROM Dips @ 85
30x2=60
10x1=10
15x1=15

full ROM Chin Ups @ 100
3x2=6

full ROM Chin Ups @ 115
3x2=6
Back to top Go down
View user profile
Fed X

avatar

Posts : 2456
Join date : 2011-07-14

PostSubject: Re: TRAINING LOG   Fri Apr 10, 2015 8:21 pm

Thrusters @ 165
5x4=20
Back to top Go down
View user profile
Fed X

avatar

Posts : 2456
Join date : 2011-07-14

PostSubject: Re: TRAINING LOG   Tue Apr 14, 2015 4:59 pm

full ROM Dips @ 75
25x3=75

full ROM Chin Ups @ 75
9x1=9
5x1=5
8x1=8

a few light weight sets
Back to top Go down
View user profile
Sponsored content




PostSubject: Re: TRAINING LOG   

Back to top Go down
 
TRAINING LOG
Back to top 
Page 20 of 42Go to page : Previous  1 ... 11 ... 19, 20, 21 ... 31 ... 42  Next
 Similar topics
-
» Andrew Hinds training in Melbourne
» GPX5000 training day
» SMARTBALLER SUMMER CAMPS. GREAT TRAINING. GREAT PRICE.
» Paul Maiden training day
» training by Vasily Kuznetsov

Permissions in this forum:You cannot reply to topics in this forum
 :: Training :: Training Routines :: Training Logs-
Jump to: