[Tornado]

Remy asked that I document my training for a one-arm pullup so that's what I'll do.

1) Two arm hangs (2AH) alternated with one arm hangs (1AH). I switch arms with each alternation (so, 1AH-R and 1AH-L).

I repeated the following sequence twice. Rest periods were arbitrary but they didn't last more than 30 seconds since the sets weren't particularly tiring (and they're not meant to be).
2AH x 10 seconds
1AH-R X 3 seconds
2AH x 10 seconds
1AH-L x 3 seconds

2) one-hand assisted chinups - 4 x 8 each arm. the last set was tough. I need to practice these a lot more.

3) conventional deadlift 10 x 315 x 2 (pussied out and used straps)

4) 2 sets of 10 second overcrushes with COC #2. Since Carnal's a COC and keeps harping about overcrushes to everyone, It's only reasonable to take his advice.

5) finished off with finger, wrist, and forearm self massage to get the lactate out and relax the muscles as much as possible since I can't be a keyboard warrior with tight hands and forearms.

[Tornado]

Bodyweight: 185 lbs
1) Two hand Pull-up: 5 x 8 (these and the deadlifts were the only easy part of the workout)
2) Deadlift + shrug combo: 10 x 225 x 4 (hook grip)
3) pinch grip walks around the gym: 2 x 45lb plates each hand x 50 m trips (did it the pussy way with smooth side towards my thumb. I had to reset once during the first trip and twice during the second because of my weak pinkies.)
4) one arm pull assisted pull up: right hand 1 x 5, left hand 1 x 2 (doing these were totally unnecceary considering my fingers were fried at this point. Not my brightest moment but I could've done worse.)
5) contrast showers - 3x(10 min sauna/10 minute cold shower) I always finish off with a cold shower.

This is going to be project of patience for me. Let's just pray I don't gain any weight by August or September, since that's a realistic time frame for me to be able to pull this off at this weight, hopefully less. I think I said six months before, but I take it back. I was giving myself too much credit. If I were 165 lbs still, sure, I'd give myself six months, but not at this bodyweight.

[Tornado]

bodyweigh: 187lbs (not a good sign)

1) hanging leg raise (touch toes to bar) - 4 x 8...believe it not, these are one of my favourite lat exercises. if you lean back during the movement and pull your shoulder into your hips, you can get the entire lat working from the top of the hip, along the spine, and into the armpit. If you're strong enough to do this, try it out. If not, practice with partial movements but always try to drive through the sticking point for a couples of seconds. To an onlooker, it seems that you're just holding a position, but when you're doing it, you have to try driving the sticking point the whole time. That's how I worked up to full raps and that's how i also worked up to one arm pullups. It's a simple method but it works.

2) Brookfield block weight figure-eights: 10lbs and 20 lbs. Didn't count sets or reps since I wouldn't know how to but I just played with the weight for about 15 minutes doing as many configurations of figure-8 pattarns.

3) chin-ups with a plus - 4 x 5....do regular chinups but instead of keeping your grip on the bar the whole time, hang off your fingertips on the way down, flex (curl) your fingers, then pull yourself up. this will fry your forearms.

then did a yoga class to stare at t&a.

[graedy]

any body who can do a one handed pull or chin up is "da shit". But if you manage to do one at this bodyweight you are "DA MAN"!

[Tornado]

Graedy, we'll see by the end of the year if I can do it. If not, then I'll be "full of shit", but that won't happen ;)

I had an easy series of workouts today. I basically spread out sets up pushup and free squat variations throughout the day, did some high rep shoulder and arm work with a 40 lb (I did this for ten minutes straight but changed the movement and arm being used every two to four reps), then I did 10 sets of 2 reps for straddle deadlifts. I used 100 kg. The straddle deadlifts I'm talking about are kind of like the Jefferson lift but instead of having one hand in front and the other behind, I clasp both my hands in front and lift it like that. It's not a particularly difficult lift but it requires some steadiness to keep the bar in balance since the bar is directly in line with your center and the weights are in front and behind you. It's a fun lift. I recommend it. I do one handed versions of it from time to time, and when I do, i keep the non-lifting hand on my thigh and make sure to push that hand into the thigh really hard.

[Tornado]

to clarify the weight workout was all done in one session.

and i did some rowing on the machine afterward to loosen up a bit then did some light calisthenics to stretch out.

[Tornado]

Well, yesterday I got a bodycomp done and it's wasn't particularly good news. I'm 192 lbs at 15% bodyfat. Oh well, thank God i was born with a back insertions like Franco Columbu's otherwise I'd give up on this project.

Yesterday's workout went like this:

1) Deadlift: 2 x 225 x 3, 1 x 315 x 3, 2 x 225 x 3, 1 x 315 x 3, 2 x 225 x 2, 1 x 315 x 4
2) Shrug: 3 x 225 x 25
3) Hold Dumbells (40lbs) over head and walk
4) Leg raise, pullover motion + rowing motion combo on chinup bar: 2 x 8 --> basically, hang from a chinup bar, raise you legs perpendicular to the floor (I keep my legs fairly straight), then do a pullover motion by rotating your entire body towards the ceiling (your shoulders are the axis of rotation and your elbows should be unlocked but not bent more than 5 or 10 degree), then do a rowing motion when you torso is perpendicular to the floor (so pull the chinup bar into your naval), then reverse the movement into the hanging position. Relax your body and repeat. It's ok to get some swing in there but I prefer saving it for the last few reps of a set when I know I can't do it slowly with full coordination.

45 minute contrast shower and self massion after the workout.

Today, my gut is on fire.



#4 is an awesome exercise for teaching guys to pu

[Tornado]

only had one workout since my last post because of shit happening around my life.

all I did today was exercise 4 from the post above alternated with 230 lbs quick deadlifts+shrug. 2 sets of 5 for #4 and one set of 30 for the deadlift shrug combo. I didn't have much energy and I'm exhausted from the shit going on around me. next week will be better.

[Tornado]

Set up a circuit in my home gym and did the following:

1) exercise #4 x 2 reps
2) deadlift 315 x 1
3) one arm assisted chinup - x 2
4) hanging leg raise + lat shrug x 2

I repeated this circuit 10 times but rested about 30 seconds between and called it a day. My abs and grip are fried but I'll have to specialize on these groups especially for the next couple of months. And if you're wondering why I'm keeping the reps so low...I'm up to 192 lbs now but I feel strong as a bull, especially since I was pulling the deads very fast..and know I can easily cut 15 pounds by September. I'm optimistic that I'll be able to do at least one one arm chinup again.

edit: I'm an idiot..I didn't answer why I'm keeping the reps low...it's to keep my weight down because lately I've been putting on size that I don't want to :S

[Tornado]

1) one arm hangs with unlocked shoulder and elbows 30 x 2 second holds
2) bent press 40 lbs x ? x ?. The dumbell handle is three and half inches in diameter. I just did these to stretch out my lats and obliques. I *would* (edit) say I did 20 to 30 reps with each hand but I honestly don't know because I wasn't counting.