gsethi

Adding to all the advice here - Are your hands in the right position? Are you sure you aren't flaring your elbows? I worked on correcting my form, which then helped distribute the workout between my chest shoulders and triceps.

Hey guys I know I've been MIA - but I'm going to be joining the next challenge See you all very soon

hehe thanks a lot!! I'm going to try and get by everyone's threads today if possible Wed- 12 Mar - Gym - 9:45pm Started with focusing much more on skillwork from now. Problem was I was already sleepy and quite knackered from work (had a lot of physical things going on, packing and such). This completely blew off my form and strength, so I had to cut it back a little. Skillwork Hanstands: 4x20s ~ 40sec rest One Leg Balance R: 3x30s One Leg Balance L: 30s, 25s, 20s (I really need to work on my left foot a lot, no thanks to flat feet) Workout A: Deadlift - 1x5 135lbs (including bar) 1x5 185lbs 1x5 245lbs 2x5 205lbs (Form was ABSOLUTELY HORRIBLE. Decided to deload, and build up again with good form) Pullups - 5 5 5 4½ 3½ (Half meaning I managed to reach nose to bar, just not chin over) Inv Rows Legs Elevated - 9, 8, 7 (Took it slow, so it was much harder) Side Planks - R:- 55s, 30s, L:- 55s, 30s Cardio :- C25K - Week 4 workout 1 (Didn't manage to complete this. Legs gave in from too much tension, will repeat this again) Extras (after cardio): Wide grip pullups - 3x4 Front Lever Tuck Hold - x4 ~ (Managed to get into position but just held it for a second)

HUGE ASS UPDATE - WARNING!! SUN- 9 Mar - 8:00pm - Gym One Leg Balance R: 50s, 50s One Leg Balance L: 40, 30s Hanstands: - , - Workout B: Bulgarian Squat (+20lbs DB each side)- L 8, 8, 5 R 8, 8, 8 Diamond Pike Pushups - 8, 8, 7, Close Decline PU - 8, 7, 7, (I'm just going to jump on to the next level which is Diamond Decline Push Ups) Hanging leg raises bent V - 5 4 4 (These were damningly hard!!) Cardio :- C25K - Week 3 workout 2 Extras: DB Shoulder press - 3x10 - 30lbs Dumbbells Narrow Feet Squat - 3x10 Hanging Straight Leg Raises - 3x8 Single Calf Raise - 3x10 Notes: Had lots of time on Sunday. No plans, no one was free, so I took it out all in the gym. Bent V raises were hard, so decided to do some extra raises at the end. Wed- 12 Mar - Gym - 9:45pm One Leg Balance R: 45s, 45s One Leg Balance L: 30s, 20s, 20s Hanstands: 45s, 30s Workout A: Deadlift - 1x5 135lbs (including bar) 1x5 185lbs 3x5 240lbs Pullups - 5 5 5 4 4 Front level tucked rows - 1x1 (All I could muster was a single rep. Could not stabilize under the bar.) Inv Rows Legs Elevated One Leg Extended - 2x8 Side Planks - R:- 55s, 30s, L:- 55s, 30s Cardio :- C25K - Week 3 workout 3 Extras (after cardio): Wide grip pullups - 3x5 Notes: Absolutely knackered from work, but still pulled through with good form. I'm deciding that once I reach 5x5 on pullups, I'll switch to wide grips for 5x5. SUN- 16 Mar - 4:00pm - Gym One Leg Balance R: 20s, 20s One Leg Balance L: 20, 20s Hanstands: - , - Workout B: Bulgarian Squat (+20lbs DB each side)- L 8, 8, 8 R 8, 8, 8 Diamond Pike Pushups - 8, 8, 8 Dips: 6 6 6 4 4 Hanging leg raises bent V - 4 4 4 (Form was much better this time) Cardio :- 2 hours football with in between breaks - 5v5 Week 3 Other Goals: Salad:- 9/18 Newspaper:- 0/3 (Week 2/6) Squat 30/30:- 2/30 20/30 - 10/30 (missed out one squat day) Sporcle:- 0/2 Sudoku:- 0/2 Week 3 overview: Was too busy to stick to my goals in general. Work had absolutely taken up all my time. I still managed to play football on Monday (and yesterday, and the day before too LOL), so i'm definitely keeping up my general fitness. Thinks I've noticed:- 1. I can't to a tucked Front Lever properly until I perfect my rowing form. I might drop back a progression to perfect my form, and hold my core tight. 2. Going to possibly change pullups to wide-grip pullups in the main workout. 3. I don't do enough skill work, and my interest has peaked by reading articles on it. Going to be dedicating 5 minutes each to Leg balance, handstands and crow pose (including rests). 4. I'm going to be changing my salads to keep it interesting.

Had a super busy week 3!!! Barely any time to stick to my goals. Hope everyone's doing as well as swampling!

I don't have the time nor the place(s) to do pullups. I'm usually stuck in office, no pullup bars, or at home, where I can't install a pullup bar due to the weak structures of my building (live in a flat). So grease the groove is out of the question. I was simply thinking of doing this for 6-8 weeks, to build up my endurance on pullups. How would a person add dips/rows/squats/handstands/other static possible moves/deadlifts to this program. I've been scouring the net but can't find any added moves for this routine

sorry guys, absolutely swamped with work - will update soon enough. Missed one workout day though so far.

So like 30 pullups in 10 sets to begin with? (3 pullups per set) That does sound like a nice and simple way. 3 times a week?

I'm going to be giving my love and support through all the threads soon - KEEP UP THE GOOD WORK YA'LL!

Well my max seems to be at 5 pullups. I can't seem to get past this barrier. One of my workout days look like this - 5, 5, 4, 4, 3 (5 sets) I've been doing pullups for a while, so yes I'm familiar with the movement. I can do about 3 sets of 3-4 wide grip pullups as well. I do want to increase the volume for strength and endurance. I was wondering what else could one add to the program and how would someone structure it. Such as I can't do handstands as well, so I'd add them straight after the pullups. Would deadlifts be possible as well?

Hey guys, I've been considering doing the armstrong pullup program to increase my pullups reps max in one set. Here's the link for the program (it's a pdf) I'm trying to toy with the idea of adding other moves to program to balance it - dips, squats (working towards a pistol), handstands and bodyweight rows) Have any of you experienced with this type of program before?

At least you got something done - immense!! Enjoy your weekend

MAJOR UPDATE Been off the forums for a while, and haven't had time to update the thread with my workouts. but here goes:- Mon - 3 Mar Football - 90mins - Played Defender Center, Goalkeeper (15 mins), Defender Left (15 mins), and Midfield Left (15 mins) Won 7-1. Quite a whopping after 3 weeks of huge losses. Wed - 5 Mar - Gym - 10pm One Leg Balance R: 40s, 40s, One Leg Balance L: 40s, 30s Hanstands: 40s 20s Workout A: Deadlift - 1x5 135lbs (including bar) (This was a redo because I almost lost the grip of the bar last time. Now that I've completed this, I'm changing grips for the next workout) 1x5 185lbs 3x5 230lbs Pullups - 4 4 4 4 4 (My form felt weird. I also did feel a little exhausted so this could have contributed to it) Inv Rows Legs Elevated One Leg Extended - 7 7 6 6 Side Planks - R:- 45s, 30s, L:- 45s, 30s Cardio :- C25K - Week 2 workout 3 Extras (after cardio): Plank - 50s Wide grip pullups - 2x4, 1x3 Squat Jumps - 3x10 Chinups - 3x3 Notes:- Pullups felt a little weird and maybe I should do 2-3 sets before football on mondays, just to keep it regular 3 times a week. Thu - 6 Mar - 10:30pm - Gym One Leg Balance R: 40s, 45s One Leg Balance L: 35s, 40s Hanstands: - , - (decided to drop handstands on these days) Workout B: Bulgarian Squat (+15lbs DB each side)- L 8, 8, 8 R 8, 8, 8 Diamond Pike Pushups - 7, 7, 7, Dips - 5 5 5 Hanging Straight leg raises - 8 8 8 Extras: DB Shoulder press - 3x12 - 25lbs Dumbbells Narrow Feet Squat - 3x10 (Knees kept clicking) Notes:- Had no time for cardio, was very late. Fri - 7 Mar - Gym - 9:45pm One Leg Balance R: 45s, 45s One Leg Balance L: 35s, 40s Hanstands: 45s, 30s Workout A: Deadlift - 1x5 135lbs (including bar) 1x5 185lbs 3x5 235lbs Pullups - 5 5 4 4 3 & half (Increasing my max slowly but surely) Inv Rows Legs Elevated One Leg Extended - 8 8 8 6 Side Planks - R:- 50s, 30s, L:- 50s, 30s Cardio :- C25K - Week 3 workout 1 Extras (after cardio): Wide grip pullups - 2x5, 1x4 (I'm really stunned at this growth. I used to never be able to do wide grip pullups before - and this is from dead hang!!) Squat Jumps - 3x10 Chinups - 3x3 Other Goals: Salad:- 6/18 Newspaper:- 1/3 (Week 2/6) Squat 30/30:- 2/30 20/30 - 8/30 (missed out one squat day) Sporcle:- 2/2 Sudoku:- 0/2

Niceeeee! I think I tried some variation before. It was on men's health or something, and a beginner modified version they had posted. I tried it for 2 weeks and gave up It was good fun though and something different for a while!

I need posts averagejoe! Raise that chin, get that hard hat on, and blast through week 2!