Time to be Unfat.

[poos_n_wees]

Thanks Cammo :grin:

I normally do my pullups first so I'm fresh - you should give it a try now & then.

whats up with your "pullups" are these over hand chinups?

and why do you go for so low reps?

chin ups/pullups are 'it' back exercises.

If your goal is to increase back strength/size.

Then increase the total reps of chin ups/pullups.

aim for 35 total to start with.

Yup, they're overhand and I go for low reps 'cos that's all I can do

Truth be told.. I hate pullups 'cos I'm so useless at them, which is why I do them last But I'm getting my pops to put up a bar in the garage so I can do some here minus the embarassment I get at the gym (the bar's in the middle of the freaking weights area)

Funny you guys should bring it up 'cos one of my training goals this year is to do a weighted pull up!

[ohjoshua]

Yup, they're overhand and I go for low reps 'cos that's all I can do

Truth be told.. I hate pullups 'cos I'm so useless at them, which is why I do them last But I'm getting my pops to put up a bar in the garage so I can do some here minus the embarassment I get at the gym (the bar's in the middle of the freaking weights area)

Funny you guys should bring it up 'cos one of my training goals this year is to do a weighted pull up!

hey,

firstly dont worry what those insects think of you...

secondly... if you find chin ups hard you might like my "chinkicks"

this is done in regular chinup/pull up fashion. but as you are hangining at the begining of the movement throw your legs up (bent and ankles crossed) and drive up to the bar. This helps you increase your number of reps if your weak and makes for the ultimate abb work out.

[2guns]

if you find chin ups hard you might like my "chinkicks"

haha did u invent these? :pfft:

to me this is cheat reps. shouldnt swing your legs or hips when u doin pull ups only do this when u wanna get your last couple out.

imo if u can only do a 2 or 3 reps on chins or pul ups use the lat pulldown machine to build your strength on that.

thats what id do

[samoan_muscle]

if you find chin ups hard you might like my "chinkicks"

haha did u invent these? :pfft:

to me this is cheat reps. shouldnt swing your legs or hips when u doin pull ups only do this when u wanna get your last couple out.

imo if u can only do a 2 or 3 reps on chins or pul ups use the lat pulldown machine to build your strength on that.

thats what id do

Hell yeah - those "chinkicks' will f*ck your shoulders over.... :disgusted:

[ohjoshua]

if you find chin ups hard you might like my "chinkicks"

haha did u invent these? :pfft:

to me this is cheat reps. shouldnt swing your legs or hips when u doin pull ups only do this when u wanna get your last couple out.

imo if u can only do a 2 or 3 reps on chins or pul ups use the lat pulldown machine to build your strength on that.

thats what id do

dude she is only getting 2 or 3 reps... this cheating will help her increase total reps at a 'lighter weight'.

You cant expect her to give up all the free form benefits of pull ups to use the lat pulldown...

[Andrew]

dude she is only getting 2 or 3 reps... this cheating will help her increase total reps at a 'lighter weight'.

You cant expect her to give up all the free form benefits of pull ups to use the lat pulldown...

If you do these chinkicks things you won’t get any of the benefits of pull ups anyway, you will be using momentum and a totally different set of muscle groups. It’s a back exercise not an Abb exercise!!

Try super set of pull ups (as many as you can without cheating) followed by lat pull downs

[2guns]

dude she is only getting 2 or 3 reps... this cheating will help her increase total reps at a 'lighter weight'.

You cant expect her to give up all the free form benefits of pull ups to use the lat pulldown...

ok then, just my opinion.

but if u cheat too much with any exercise you run the risk of hurting something.

and actually when your doing pull ups/chin ups and kicking your legs or swinging your hips to get yourself up your not actually working the mucsles the exercise is meant for. basically its just momentum getting u up and down from your swingin movements.

[2guns]

lol, i didnt copy wat andrew said either. i posted at exactly the saem time.

jsut goes to show huh

[Andrew]

not just your opinion there 2guns I think most people would agree ...common sense really

[ohjoshua]

good points guys...

any execise has good and bad points. I still think that this execise has its place.

Because of the fact your moving BW you cant exactly remove a leg. In order to lighten the load and complete more reps.

A controlled leg raise(dont throw your legs) makes the exercise 'lighter' allowing more reps to be completed.

[Cammo]

A controlled leg raise(dont throw your legs) makes the exercise 'lighter' allowing more reps to be completed.

What's the point in doing more reps if you're cheating?

The name of the game is to get stronger, not see how many cheated reps can be pumped out.

When I had trouble with pullups, I did a set unassisted, then an assisted set or 2, & then hit the lat pulldowns.

Decrease the assistance by a fraction on the 2nd & 3rd sets on the pullups each time & you'll be doing a good 3 to 4 sets unassisted in no time... Then you can start adding the weight :grin:

[poos_n_wees]

secondly... if you find chin ups hard you might like my "chinkicks"

this is done in regular chinup/pull up fashion. but as you are hangining at the begining of the movement throw your legs up (bent and ankles crossed) and drive up to the bar. This helps you increase your number of reps if your weak and makes for the ultimate abb work out.

Did this help you to bring up your strength for pullups?

Given my shoulder issues I think negatives would be safer (jump up to the bar and lower myself slowly) and I also like the idea of doing as many unassisted pullups as I can (yes, all 1.5 of them ) then emptying the tank with lat pulldowns

Oh, and losing some bodyfat would prolly help too.. damn pies

[ohjoshua]

Did this help you to bring up your strength for pullups?

Given my shoulder issues I think negatives would be safer (jump up to the bar and lower myself slowly) and I also like the idea of doing as many unassisted pullups as I can (yes, all 1.5 of them ) then emptying the tank with lat pulldowns

Oh, and losing some bodyfat would prolly help too.. damn pies

Nah I dont do them because I am pretty light.... and I have a TP to spot.

But... My TP does them (he is 15kg heavyer and same strength).

and I get a stu(a guy i began training) to do them.

In both their cases the technique results in a higher number of reps.

But I dont really understand the risk to shoulder? My TP always had shoulder troubles from rugby... but now he is right.

[ohjoshua]

also like the idea of doing as many unassisted pullups as I can (yes, all 1.5 of them

Yeah I totally agree with doing as many unassisted as possible. As soon as a spotter touches you. most of the free form stablising benefits are lost.

[Paul]

The technique is just wrong no matter what spin u put on ot.Chins are a staple back exercise as u know to recruit other muscle groups tp get you up is just defeating the purpose of doing chins .Even if poos manages one full chin that would more benefical than 10 of your chinkicks

[Small]

haha pink DBs :grin:

your lifts are really good, i hope to be hitting those kind of weights when I get a bit older. Its kool seeing a chick lifting like that - theyrs absolutely no females at my gym who do those weights... :shock:

Anyway hows the "unfat"ness coming along?

And just out of interest - you know your avatar a while back of the girl in the red top was that yourself?

[Kiwi]

Unassisted chins should be done - so keep at it. Congrats for doing them.

I'm a chick and I do them twice per week. I don't really see other women at my gym doing them - it disappoints me that many just keep to the cardio equipment, lights weights, and stuff they is basically within their comfort zone.

FYI - On Monday's I do wide unassisted chins - 4 sets of 8-10. The first 5 or so are okay'ish - the last few are a real struggle. I turn red, grunt and groan and try to do the best I can. The next time, I try to do better etc.

On Wed I do the version with the palms held towards me and a closer grip - so good for back and biceps. Same as above - as close to 4 sets of 10 as possible. I don't always make it but I try - and record my progress.

When I first started it was a real embarrassment - and still is - but you have to just keep at it - there is no other way to improve. People smirk as they walk past I am sure - it ain't a pretty site ! - but gradually my back is getting better - so I figure I get the last laugh.

[poos_n_wees]

your lifts are really good, i hope to be hitting those kind of weights when I get a bit older. Its kool seeing a chick lifting like that - theyrs absolutely no females at my gym who do those weights... :shock:

Anyway hows the "unfat"ness coming along?

And just out of interest - you know your avatar a while back of the girl in the red top was that yourself?

Aww thanks small! My old training partner was a guy and he used to get pissed off unloading/reloading plates after each set for me, so I used to just try and do what he did, or he'd push me to do more than I thought I could Now that I train alone, I just carry round ma handy dandy notebook and try and outlift my previous lifts Seriously though, if you want some inspiration, go onto youtube and search female powerlifters

Weight-wise I've stalled at around 75kgs -- the same since around early December, and I'm reasonably happy 'bout where I'm at right now. Might look into dieting properly around the beginning of Feb 'cos I'm still too lazy and broke from xmas. As for that avatar, nahh that was a friend lol.

How's your benching training going? Still keen on competing?

[Small]

hehe your welcome!!! But seriously flat db press at 24kg :shock: I just got mine to 12.5 and im stoked..hahaha

Kool i'll take a look...

Is that like a weight plateau? - thats a good thing i suppose after xmas as lots of people see 'gains'

hmmm bench training you say? :oops: its gone backwards, i can't do now what I was doing when i was interested, but thats probably because I have changed my goals... I'm planning on (hopefully) doing nzfbb auck champs in June which should be interesting :shifty: ...I think I'll look back into the bench record nextyear because i'll still be in the age group for secondary school. But on the otherhand all my other weights at gym have gone up up up so I must be doing something rite!

[poos_n_wees]

I'm a chick and I do them twice per week. I don't really see other women at my gym doing them - it disappoints me that many just keep to the cardio equipment, lights weights, and stuff they is basically within their comfort zone.

That stupid fitness myth is so en(in?)grained in society that females will get big and bulky if they *heaven forbid* lift some weight that'll actually make them sweat. I might be stepping on some toes here, but I've also heard some PTs give the shittiest advice to ladies too ("Deadlifts can make your hips bigger").

FYI - On Monday's I do wide unassisted chins - 4 sets of 8-10. The first 5 or so are okay'ish - the last few are a real struggle. I turn red, grunt and groan and try to do the best I can. The next time, I try to do better etc.

On Wed I do the version with the palms held towards me and a closer grip - so good for back and biceps. Same as above - as close to 4 sets of 10 as possible. I don't always make it but I try - and record my progress.

When I first started it was a real embarrassment - and still is - but you have to just keep at it - there is no other way to improve. People smirk as they walk past I am sure - it ain't a pretty site ! - but gradually my back is getting better - so I figure I get the last laugh.

Thats awesome! Thanks for that

[poos_n_wees]

Is that like a weight plateau? - thats a good thing i suppose after xmas as lots of people see 'gains'

Yup, scale weight plateau though I only weigh myself once a month ('cos the scale hates me ) and tend to go by how I look in the mirror and measurements. So I haven't weighed myself since Dec, but measurements are about the same

hmmm bench training you say? :oops: its gone backwards, i can't do now what I was doing when i was interested, but thats probably because I have changed my goals... I'm planning on (hopefully) doing nzfbb auck champs in June which should be interesting :shifty: ...I think I'll look back into the bench record nextyear because i'll still be in the age group for secondary school. But on the otherhand all my other weights at gym have gone up up up so I must be doing something rite!

Sweeeeeeeeeeeeeet on the lift increases

Good on you for setting a goal to do a BB comp... and its about 6months away which gives you plenty of prep time! You should look into starting a journal on here -- would be awesome to follow your prep along the way

[poos_n_wees]

With the help of a friend, we put together a shoulder specialization routine for me for about a month 'cos they're lagging at the mo'.

Thurs 14/1

incline bench press (low incline)

10 x 20kgs

7 x 30

5 x 35

4 x 37.5

7 x 37.5

5 x 40

4 x 42.5

Could've done more, but decided to ramp it up slowly and save it for next week.

push press

10 x 20kgs

7 x 25kgs

5 x 30

3 x 30

7 x 25

5 x 30

4 x 35

incline DB press (high incline) -- slow negatives

10 x 8kg's

10 x 15's

9 x 14's

8 x 14's

Seated DB press (neutral grip)

8 x 7.5kgs's

8 x 7.5's

8 x 6's

8 x 6's

Holy crap. Neutral grip is MUCH harder than the normal 'palms away' grip :shock:

Then calves.

Cardio: none

[poos_n_wees]

Fri 15/1

Back/arms maintenance

Pendlay rows

12 x 20kgs

10 x 30

10 x 40

10 x 42.5 (2)

Lat pulldowns

10 x 50lbs

10 x 80 (2)

8 x 80

DB shrugs

15 x 19kg's

12 x 17's

10 x 17's

8 x 19's

Haven't done those in aaaaaaages!

Then tri's/bi's

Cardio: 40mins SS

[Small]

Sweeeeeeeeeeeeeet on the lift increases

Good on you for setting a goal to do a BB comp... and its about 6months away which gives you plenty of prep time! You should look into starting a journal on here -- would be awesome to follow your prep along the way

Doin a comp its partly the reaon i joined nzbb. Its been on my mind since i went to pibba last year...but now im quite happy with the progress ive made, have a good support team, and alas i have just gone and selected a comp to do. Yea i counted a cpuple of days ago so now its about 139 days away so lots of time to train hard, and eat well and then get down to the cutting before the big day.

A Journel? hmmm im not shure..i think people would get sik of me pretty quick because Id be posting everyday and it probably wouldnt be useful to anyone else . but i think im going to post some pics in the lead up to the show, showing my changes..as long as they are good :grin:

[poos_n_wees]

Doin a comp its partly the reaon i joined nzbb. Its been on my mind since i went to pibba last year...but now im quite happy with the progress ive made, have a good support team, and alas i have just gone and selected a comp to do. Yea i counted a cpuple of days ago so now its about 139 days away so lots of time to train hard, and eat well and then get down to the cutting before the big day.

A Journel? hmmm im not shure..i think people would get sik of me pretty quick because Id be posting everyday and it probably wouldnt be useful to anyone else . but i think im going to post some pics in the lead up to the show, showing my changes..as long as they are good :grin:

Kewl! Look forward to the pics and hearing about your progress :grin:

Will definitely come along to support