Chin Up Old Boy!

rubadub

BW 86kg

• P-Bar Dips
  x10 BW very deep & slow

• HeSPU Negatives
  x2 BW

• Russian P-Bar Dips
  x4 BW negatives

• Wide Neutral Pullups
  x10 BW

• Ring Pullups
  x8 BW+30kg Negatives

• Ring Dips
  x5 BW
  x10 BW+30kg Negatives

rubadub

• Goblet Squats
  x6 27kg
  x20 27kg
  x20 27kg +30kg on a dip belt

rubadub

• Chinups
  x16 BW
  x8 BW+30kg close grip negatives
  x6 BW+30kg alternating mixed grip, rest pause

• V Bar Dips
  x10 BW
  x20 BW+30kg last 10 negatives

• Dumbbell Press
  x4 22kg each side

Taking it very easy on these due to past problems, probably could have done over twice those reps.

rubadub

• Chinups
  x10 BW
  x3 BW+30kg
  x10 BW+30kg negatives

• Dumbbell Press
  2x8 22kg each side

• Dumbbell Curls
  x4 22kg seated
  x5 22kg hammer negatives

• Ring Dips
  x7 BW
  x12 BW+30kg negatives

rubadub

• Close Grip Rope Pullups
  2x10 BW

• Dumbbell Press
  2x8 22kg each side

• Inverted Ring Pulls/dips
  x10 BW

• Inverted Ring Hang
  20sec BW
  40sec BW
  30sec BW

These were held in contraction with a mid ROM shrug and seemed easy at first but after a while they are very tough, forearms are burning even more than after the rope pullups.

• Tucked Front Lever on bar
  8sec BW
  7sec BW
  10sec BW
  8sec BW

• L-sit Pullups
  x10 BW
  x7 BW

• Wide Pullups Behind Neck
  2x8 BW

• V Bar Dips
  x10 BW
  x8 BW+30kg
  x7 BW+30kg

Good article on BW training here
http://www.eatmoveimprove.com/2010/03/the-fundamentals-of-bodyweight-strength-training/

rubadub

Got my fat grips which are 2.25" in diameter

• 2.6" P-Bar Dips
  x12 BW

No real difference here as expected, I am more used to fat bar dips anyway.

• 2.6" Chinups
  x8 BW

Could have gone 9 but these were very hard, the bar it went on was thicker than a normal barbell so it was far thicker than the 2.25" slightly thicker than a beer can.

• 2.6" Wide Pullups
  x4 BW
  x2 BW

Much harder.

• 2.25" Dumbbell Press
  2x8 22kg each side

These are 2.25" as they closed over fully on my york dumbbell, it was actually free to move inside but didn't matter much, I put a small bit of sponge inside so could not turn. Didn't find them much harder though I used to wrap towels around dumbbells for presses so am more used to it.

• 2.4" Pullups
  x6 BW
  x7 BW slow negatives
  2x7 BW mixed grip

• Ring Dips
  x8 BW
  rest ~1hr
  19x3 BW first 9 sets with 10s breaks, last 10 with 20s breaks, lasted 8min30s

rubadub

Left wrist sore since last week, no idea why but cannot hold it in a chinup position.

• Pullups
  x5 BW
  2x6 BW 2.4"
  2x10 BW 2.4" negatives

Forearms feel dense and sort of numb after these, had DOMs in my forearms for what I think was the first time ever after the other day.

• 2.25" Dumbbell Press
  2x8 22kg each side

• 2.25" Dumbbell Curls
  x8 22kg negatives

• Ring Dips
  2x12 BW

rubadub

Morning

• Pullups
  2x8 BW 2.4"
  x7 BW 2.4"

• 2.25" Dumbbell Press
  2x10 22kg

• Ring Dips
  x9 BW+10kg

Evening

• Pushups
  x15 BW

• Pullups
  2x8 BW 2.4"
  x5 BW 2.4" more of a underhand gip, using thumb more
  2x8 BW 2.4"
  x7 BW 2.4"
  x6 BW 2.4" negatives

• Ring Dips
  x14 BW+10kg last 7 negatives

rubadub

Morning

• Pushups
  x12 BW on stands

• Pullups
  x8 BW 2.4"
  x5 BW 2.4"
  x5 BW 2.4"
  x4 BW 2.4"

Short breaks

• Dumbbell Press
  2x8 22kg 2.25"

• Ring Dips
  x8 BW+10kg

Evening

• Pullups
  x12 BW

rubadub

• Dumbbell Press
  x3 22kg 2.25"
  x8 22kg 2.25"
  x10 22kg 2.25"
  x8 22kg 2.25"

• Pullups/Chinups
  x7 BW 2.4" P
  2x6 BW 2.4" C
  x13 BW P
  x12 BW C
  2x7 BW 2.4" C Negatives

• Ring Dips
  x10 BW
  x16 BW+10kg last 8 negatives

• Goblet Squats
  x20 BW
  x16 32kg
  x20 32kg

itsallaboutheL

it's been aaaages since you invented something mad and posted it.:(

rubadub

itsallaboutheL wrote: »

it's been aaaages since you invented something mad and posted it.:(

next on my list is a couple of 2" pipes to hang from the chinup bar. I have the pipe to make it, but was thinking you could make a hole in the bottom of a beer can, get a bit of rope and pass both free ends through the hole and out the other pouring end of the can, now tie some knots in the ends pull them into the can. So now you have a loop sticking out the bottom of the can, now fill the can with cement or no-more-nails or something so it stays solid and the knots are trapped in the middle of the stuff. Now they can hang from the chinup bar like the pipes I want to make.

I was also was looking at gravity/inversion boots but I found a complany selling them cheap enough on ebay.

rubadub

• Chinups
  x9 BW 2.4"
  x7 BW 2.4"
  x6 BW 2.4"
  x6 BW 2.4"
  x6 BW 2.4"
  x4 BW 2.4"
  x5 BW 2.4"

60-90s breaks between most

rubadub

• Dumbbell Press
  x3 22kg 2.25"
  2x10 22kg 2.25"
  x8 22kg 2.25"

• Chinups
  x10 BW 2.4"
  3x7 BW 2.4"

• Ring Dips
  x16 BW+10kg last 8 negatives

rubadub

• Pushups
  x12 BW
  x10 BW+10kg
  x9 BW+10kg

• Dumbbell Press
  3x10 22kg 2.25"

• Chinups
  x6 BW 2.4"
  x10 BW 2.4"
  x8 BW 2.4"

• Ring Dips
  x4 BW+10kg
  x8 BW+10kg

rubadub

• Chinups
  x6 BW 2.4"
  x8 BW 2.4"
  x6 BW 2.4"
  x13 BW
  x10 BW+10kg

• Dumbbell Press
  x8 22kg 2.25"
  2x10 22kg 2.25"

rubadub

• Doorframe 18mm Fingertip Pullups
  3x1 BW

• Goblet Squats
  x10 BW
  x10 42kg

These are nice, never thought they could be done with so many plates, I have 3x5kg on one side, then a 5 first and 2x10kgs on the other side, held up using the 10kg plates. Could fit 3x10kg on one side to get to 47kg.

• Dumbbell Press
  x10 22kg 2.25"
  2x12 22kg 2.25"

• Rope Pullups
  x14 BW
  x13 BW

• Chinups
  2x9 BW 2.4"

• Ring Dips
  x15 BW+10kg last 5 negs

rubadub

itsallaboutheL wrote: »

it's been aaaages since you invented something mad and posted it.:(

Check out this, I whipped it up out of a few beer cans and a remote control car.

https://www.youtube.com/watch?v=5EgdVtB0Q70

I did make some wooden blocks to hang from my chinup bar, far too big so far, though I can do rows and chins holding onto one block with the assisting hand. They are rectangular and 2-3/4" inch 68mm square at the bottom and longer going up.

rubadub

• Dumbbell Press
  x5 22kg 2.25"
  x12 22kg 2.25"

• Chinups
  x9 BW 2.4"
  2x6 BW 2.4"
  x5 BW 2.4"

• Ring Dips
  x10 BW+30kg negative only
  x10 BW

rubadub

• Chinups
  x21 BW quick

• Doorframe 17mm Fingertip Pullups
  3x1 BW

• Chinups/Pullups
  x10 BW 2.4" chin
  x10 BW 2.4" pullup
  x12 BW 2.4" chin fairly quick

• Rope Pullups
  x10 BW

• Dumbbell Press
  2x12 22kg 2.25"

• Pushups
  x18 BW
  x14 BW

On stands, chest to ground.

rubadub

• Pushups
  x15 BW
  x10 BW hands a little further down my sides

Surprised how hard you can make a simple pushup.

• Chinups/Pullups
  x12 BW 2.4" chin
  x8 BW 2.4" pullup

• Ring Dips
  x11 BW

rubadub

BW=85kg

• Pushups
  x15 BW
  2x10 BW

• OAC Rope Assisted
  x4 BW Rope Assisted Little finger at nose level.
  x1 BW no assist negatives, partial ROM

• Chinups
  x5 BW
  x1 BW+42.5kg =50% BW:)
  x5 BW+42.5kg negatives
  x12 BW

• Dumbbell Press
  x10 22kg 2.25"
  x13 22kg 2.25"

rubadub

• Pushups
  x16 BW
  x13 BW
  x15 BW
  x12 BW wide
  x11 BW extra deep

• Chinups
  x10 BW
  x6 BW+42.5kg negatives

• V Bar Dips
  x7 BW
  x10 BW+42.5kg last 7 negatives

rubadub

• Dumbbell Press
  x10 22kg 2.25"
  x13 22kg 2.25"

• Chinups
  x5 BW negatives
  x8 BW+42.5kg negatives

• Ring Dips
  x5 BW negatives
  x5 BW+42.5kg negatives
  x20 BW negatives

crap weighted dips, lower weight next time.

rubadub

• Dumbbell Press
  x5 24.5kg 2.25"
  x9 24.5kg 2.25"

• Chinups
  x5 BW negatives
  x8 BW+42.5kg negatives

• V Dips
  x5 BW negatives
  x10 BW+42.5kg negatives

rubadub

• Dumbbell Press
  x10 24.5kg 2.25"
  x11 24.5kg 2.25"
  x10 24.5kg 2.25"

• Chinups
  x7 BW 2.4"
  x8 BW 2.4"
  x5 BW 2.4" +20kg negatives

• Ring Dips
  x4 BW slow & deep
  x15 BW+20kg negatives

rubadub

• Pushups
  2x15 BW

• Dumbbell Press
  x5 24.5kg 2.25"
  x11 24.5kg 2.25"

• Chinups
  2x6 BW +20kg

• Ring Dips
  x15 BW+20kg negatives

rubadub

• Pushups
  x17 BW
  x14 BW

• Dumbbell Press
  x10 24.5kg using both hands
  x10 24.5kg 2.25"
  x12 24.5kg 2.25"

• Chinups
  x10 BW 2.4"
  x9 BW +20kg
  x7 BW +20kg

• Ring Dips
  x11 BW
  x14 BW+20kg negatives

rubadub

• Dumbbell Press
  x10 27kg using both hands
  x7 27kg 2.25"
  x8 27kg 2.25"

Put a little chalk in a small clear plastic bag, ones for meat in a supermarket, stops it going everywhere or wasting any.

• Chinups
  x12 BW 2.4"
  x9 BW 2.4" the bar twisted, could have gone 11
  x9 BW +20kg
  x7 BW +20kg

• Single Arm Shrugs
  x6 61kg
  x8 61kg

• Ring Dips
  x15 BW
  x5 BW+20kg

rubadub

• Dumbbell Press
  x10 27kg using both hands
  x6 27kg 2.25"
  x10 27kg 2.25"

Hmmm, long rest since last workout since I was feeling sick, still a bit ropey but got 2 extra reps on those. Longer rests might suit me.

• Chinups
  x10 BW 2.4"
  x6 BW 2.4" almost a pinch grip at the end.
  x9 BW +20kg

• Single Arm Shrugs
  x8 61kg
  x10 61kg

• Ring Dips
  x12 BW
  x5 BW+20kg

• P Dips
  x20 BW

• Neutral Pullups
  x12 BW