Chin Up Old Boy!

rubadub

BW=84kg

• Chinups
  x5 BW
  x8 BW+20kg
  immediately followed by
  x8 BW+20kg rest pause reps
  immediately followed by
  x8 BW+20kg negative only reps

Needed a shower after that! Read on a site about rest-pause reps making you sweat like mad.

• Dips
  x10 BW+30kg
  immediately followed by
  x10 BW+30kg rest pause reps
  immediately followed by
  x10 BW+30kg negative only reps

Another shower....

rubadub

• Isometric Back Squats & Rope Deadlifts
  many 6 second holds

This is done standing on a tricep bar with straps going under the bar and onto my shoulders, then ropes on the bar too, so I stand up pulling upwards with the straps or ropes. Need padding with the straps, last time they cut into me I used so much force.

• Chinups
  x10 BW+30kg rest pause reps

• Dips
  x10 BW
  x5 BW+50kg rest pause reps + x5 BW+50kg negative only reps

few hours later.

• Deadlifts
  x8 47kg
  x8 87kg
  x3 127kg rest pause reps
  x1 127kg
  x8 107kg

Got special paint for my bar, puts a thin layer of rubber on it for grip, works very well.

• Incline Pushups
  x13 BW

rubadub

• Squats
  x10 BW
  x10 41kg front squat- tricep bar
  x3 61kg front squat- tricep bar
  x10 41kg Zercher squats with a strap assisting on my back.
  x20 80kg belt squats

• Dips
  x10 BW
  x11 BW +30kg
  x12 BW +30kg

• Chinups
  x5 BW
  x8 BW +20kg
  x12 BW +20kg rest pause

BossArky

When are we gonna see you make an appearance on youtube?

I've got all kinds of pictures in my head what you must look like and what sort of contraptions you have rigged up.

rubadub

BossArky wrote: »

When are we gonna see you make an appearance on youtube?

no time soon... I do have to get some pictures of some things up though, if I can find my damn sd card for the camera.

BossArky wrote: »

what sort of contraptions you have rigged up.

I don't have a patch on this lad

https://www.youtube.com/watch?v=TM_-UGZokOU

:eek:

rubadub

• Chinups
  x5 BW
  x9 BW+20kg
  immediately followed by
  x5 BW+20kg negative only reps
  x7 BW+20kg
  immediately followed by
  x5 BW+20kg negative only reps

• Ring Dips
  x10 BW

• Ring Rows
  x3 BW each arm at a time
  x15 BW

• Overhead One Arm Press
  x10 17kg
  x8 22kg
  x10 22kg

• Ring Dips
  x3 BW

rubadub

[*]Squats
x10 BW
x10 10kg Plate on straps over shoulders
x10 BW
x10 50kg belt squat
x8 100kg belt squats
x7 100kg belt squats slow negative only
[/LIST]

rubadub

• Chinups
  x16 BW
  x12 BW with knee raises

My chinup bar is now painted with the same stuff as my barbell, "plasti dip"
http://www.plastidip.co.uk/index2.cfm?page=products&prodId=1

• Pullups
  x10 BW
  x20 BW negative only

• Ring Dips
  2x13 BW
  x20 BW negative only

• Resistance Band/Inner Tube
  x20 Overhead Press each side
  x20 Pulling apart (like clapping hands, dunno what to call it)

rubadub

Got my new set of 10 identical mountain bike inner tubes for use as resistance bands. I wanted to see the forces being exerted. I looped on on a tricep bar and put it on the ground, then put a scale on the ground and pulled it up onto my shoulder. It went from 85kg to 99kg when standing, but the scale itself adds height, when I crouched a little it was 97kg, so that means when upright it is exerting ~12kg. 2 tubes went to 108kg, so 23kg, or 11.5kg each. I have 10 of these tubes so that would be 115kg when standing upright.

• Squats
  x10 22kg Goblet
  x10 8 tubes on a ezcurl bar on the back(failed to lift 10 tubes)
  x20 8 tubes on shoulders (much easier on the shoulders/back)
  x10 10 tubes on shoulders
  x20 51kg back squats
  x15 51kg back & 40kg belt

rubadub

6pm

• Parallel Bar Dips
  x18 BW
  x15 BW
  x12 BW

• Neutral Grip Pullups
  x14 BW
  x10 BW
  x7 BW

10pm

• Overhead One Arm Press
  x16 17kg each arm
  x14 17kg
  x16 17kg

• Bent Over One Arm Dumbbell Row
  x16 32kg each arm
  x14 32kg

ronbyrne2005

rubadub wrote: »

Got my new set of 10 identical mountain bike inner tubes for use as resistance bands. I wanted to see the forces being exerted. I looped on on a tricep bar and put it on the ground, then put a scale on the ground and pulled it up onto my shoulder. It went from 85kg to 99kg when standing, but the scale itself adds height, when I crouched a little it was 97kg, so that means when upright it is exerting ~12kg. 2 tubes went to 108kg, so 23kg, or 11.5kg each. I have 10 of these tubes so that would be 115kg when standing upright.

• Squats
  x10 22kg Goblet
  x10 8 tubes on a ezcurl bar on the back(failed to lift 10 tubes)
  x20 8 tubes on shoulders (much easier on the shoulders/back)
  x10 10 tubes on shoulders
  x20 51kg back squats
  x15 51kg back & 40kg belt

Whats the range of motion like with those tubes? Whats resistence like at bottom of squat?

rubadub

ronbyrne2005 wrote: »

Whats the range of motion like with those tubes? Whats resistence like at bottom of squat?

No resistance at the bottom, when my legs are parallel the tube is just barely slack but hold on due to rubber resistance. The tubes are for standard 26" wheels, there are various smaller and smaller sizes available but they probably more expensive due to economies of scale. Racer tyres would be bigger but thinner so less resistance.

When laid out flat they measure 37", the popular ironwoody squat bands are 12", 20" and 41". http://www.ironwoodyfitness.com/fitness-bands.php

There are several ways to have resistance while at the bottom or to change resistance in general. You could stand up higher on platforms

https://www.youtube.com/watch?v=aEk-OggZ9eA

If you double over the tube, i.e. twist it half way, it now has twice the resistance per unit length but also you have shortened it so there is far more resistance in the lowest squat position. The easier & better way is using adjustable webbing straps (which have lots of great uses). You would simply have the webbing under the bar on the ground and tube doubled over and on the webbing. Now it has far more resistance but you can lengthen your webbing loop so it now is effectively lengthened. If the tube was doubled over it is so short it would be hard to even get into the lowest squat position. If it is too easy you shorten your webbing loop & vice versa. I got my straps here http://stores.shop.ebay.co.uk/Handy-Straps_Med-Duty-tie-down-Straps_W0QQ_fsubZ13455392QQ_sidZ123266481QQ_trksidZp4634Q2ec0Q2em322
the coloured ones, not the black ones.

I will be doing more calibration tests on my tubes, and probably make a few more contraptions for them! Another simple use is doing overhead presses, I reckon I get about 25kg at the top. Also you can do curls and lat raises, just stand on the tube, but a towel through the loop, grab the towel ends and you have a nice handle which works your grip too. I also want to do standing chest presses with them.

ronbyrne2005

Would be good if commercial products were available that used rubber bands for resistance and was retractable(to a degree) for squatting. So a metal base that slides under an average door with a box on it containing the retractable bands that would be attached to special belt you wear around waist or a vest type thing. Squats being such great exercise but many people cant have or dont want barbells etc around house.

rubadub

• Decline Pushups
  x16 BW

Had been calling these incline before Some do call them incline, depends on where you measure the angle I suppose.

• Chinups
  x15 BW
  x15 BW negative only

• Rope Pullups
  x10 BW negative only

• Rope Body Rows
  x20 BW

• Rope Pullups
  x12 BW

• Dips
  x14 BW Rings
  x20 BW Right angle
  x21 BW Right angle
  x16 BW Right angle

rubadub

Have a new invention which is working well, "Deadlift Plate Buffers". Basically 2 rectangular blocks of strong packaging foam, both 14"x6"x3" Length x Width x Height. I then cut a curved slot into the foam lengthways so a weight plate can sit into it, this is about 1" deep, so now I still have about 2" of foam between the plate and the ground. I put a trigrip plate into the slot and pass my trusty webbing strap through the hole in the plate and around the foam and pull it tight. So this serves 3 purposes, stops them rolling on the ground, it raises the bar up a little higher, it is now 8.5" to the centre of the bar which I think around the recommended height. But the big advantage to me is it buffers the plates so it saves my floorboards, when touching the bottom and coming back up for a rep there is no clanking which I find allows for smoother reps. At higher weights they would probably not hold up, but you could get stronger foam, or a bigger base, and a wider slot for a few plates to go in at once.

• Deadlifts
  x10 41kg
  x16 81kg
  x15 86kg

rubadub

• Squats
  x20 BW

• Deadlifts
  x10 using inner tubes in hands
  x18 86kg
  x16 86kg

• Chinups
  x16 BW
  x16 BW last 4 rest pause reps

• Ring Dips
  x18 BW
  x15 BW

• Overhead One Arm Press
  x16 17kg

rubadub

• Goblet Squats
  x10 17kg

• Deadlifts
  x10 61kg
  x15 91kg
  x14 91kg

• Chinups
  x16 BW

• Ring Dips
  x17 BW

• Military Press
  x14 37kg

• Negative Only Pullups
  x10 BW+20kg

• Ring Tricep Pushups
  x16 BW

rubadub

Yesterday- pullups, and tried assisted muscleups but was no use, did "jumping muscleups" on a low chinup bar, squat down holding the bar and jump up into a muscleup and slowly come down again.

Today

• Chinups
  x16 BW

• Ring Dips
  x17 BW

• Ring Tricep Pushups
  x16 BW

rubadub

Yesterday

• Rings
  x10 BW Dips
  x6 BW Bulgarian Dips
  Support Hold BW 50sec
  Support Hold BW+20kg 30sec
  x7 BW Bulgarian Dips
  x12 BW Turned out assisted dips/pushups feet in front.
  x11 BW Turned out assisted dips/pushups feet behind.
  x20 BW Pushups
  x15 BW one arm pushups
  x9 BW one arm pushups lower ring
  x10 BW+20kg Tricep Pushups
  x7 BW Dips Deep & Slow
  False Grip Static holds- leaning back

• Pullups
  x11 BW Wide
  x10 BW

rubadub

Have DOMs in muscles I never felt before, on my front sides, due to the pushups I think, and DOMs in the abs. I have felt this before doing tricep pushups on the rings. Most progress from body rows to pullups but I wonder if weighted rows could be a better option, i.e. keeping in your rep range will allow your arms to work but engage your core a lot more too so more of a compound movement.

• Squats
  x10 BW

Leg stretches, want to try doing pistols but cannot point my foot out in front.

• Lunges
  x12 BW
  x12 BW+20kg in a backpack

rubadub

• Chinups
  x21 BW not dead hang

• Deadlifts
  x10 61kg
  x15 96kg
  x12 96kg

• Rope Pullups
  x12 BW

• Ring Dips
  x25 BW last 10 rest pause 2-3sec rest

Surprised how easy these were, they were wider than usual and deep, the rest pause makes a big difference due to not fighting stability at the top. Must try these weighted next time.

• Dumbbell Thruster Squats
  2x15 34kg

rubadub

• Chinups
  x22 BW not dead hang

• Deadlifts
  x10 61kg
  x16 96kg
  x10 96kg followed immediately by
  5x2 96kg with 3-5 sec pauses

Plates began to spin after 10 reps so my "buffer" got twisted and I had to stop probably another 4 to go. But the rest pause double reps felt very good.

• Rope Pullups
  x14 BW

• Ring Dips
  x11 BW Wide 650mm between straps, and holding flat in front.
  x13 BW wide 650mm

• Dumbbell Thruster Squats
  x15 34kg

• Dumbbell Press
  x15 34kg

rubadub

• Chinups
  x16 BW not dead hang

• Deadlifts
  x10 81kg
  x16 96kg

• Rope Pullups
  x12 BW

• Ring Dips
  x17 BW
  x12 BW wide

rubadub

• Chinups
  x20 BW last 5 dead hang

• Deadlifts
  x3 96kg
  x20 96kg
  x12 101kg

Could have done more than 12 maybe 14-15 but didn't want to push it, recovering from a cold.

• Rope Pullups
  x15 BW (84kg)

• Ring Dips
  x21 BW
  x22 BW

rubadub

83kg in clothes

• Chinups
  x4 BW
  x2 BW+40kg
  x10 BW+40kg negative only

• Deadlifts
  x9 81kg
  x15 101kg

• Dips
  x17 BW+20kg
  x5 BW+20kg straight after

• "Ledge Dips"
  x6 BW
  x5 BW

Dunno if these have a proper name, it is probably bench dips but with no support for the feet. I have a window ledge which is at chest height, I stand with my back to it and do dips, arse touching the wall so has some support.

rubadub

DOMs in upper back near shoulders today.

• Dumbbell Curls
  2x6 27kg negative only

rubadub

• Dips
  x32 BW
  2x2 BW
  x1 BW straight bar

• Deadlifts
  x10 81kg
  x18 101kg few second breaks towards the end, but never letting the bar down

• Dips
  x17 BW+20kg +x4 rest pause straight after

• Chinups
  x16 BW
  x14 BW

rubadub

• Neutral Grip Pullups
  x16 BW

• Wide Parallel Dips
  x11 BW

• Chinups
  x12 BW

rubadub

• Chinups
  10x10 BW

Spaced out over maybe 3 hours...

rubadub

• Chinups
  x20 BW last 6 rest pause

• Pullups
  x20 BW first 7 jumping/power pullups, last 13 negative only

Saw those recommended in another log, hopped up about 1 inch at the end, but was still slow to rise. Was using a solid iron bar resting on shelving so it was not stable/fixed. Will try again on a outdoor fixed bar.