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  #21  
Old 10-01-2010, 11:33 AM
concetta27 concetta27 is offline
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Quote:
Originally Posted by ksmall1998 View Post
Backwards walking, nice addition. There is a guy at the gym that walks backwards and side ways on the treadmill. Never tried it myself

Thanks Mark. I will increase the amount of backwards walking next time.

Thanks for the link to the batwings. I like anything to do with back and shoulder work.
Hoping it will help me with my chin and or pull up goal.
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  #22  
Old 10-01-2010, 11:43 AM
concetta27 concetta27 is offline
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Friday 10.1 Workout D
1A) Close-Grip Bench Press (10) long bar+5lb/sd
1B) Chin-up w Knee-up (Max) no chin 13,13,13
3x 60s rest
2A) EZ Bar Curl (8) 40lb
2B) Lying EZ Bar Tri Ext (12) 30lb
3x 30s rest
no interval.
I have talked about doing extra to improve results. I know all of us read different blogs, here is one I read, and I'm taking the challenge: http://chasingstrength.com/kettlebells-and-the-c-word/
Friday thru Tuesday. I can do it!
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  #23  
Old 10-03-2010, 05:36 PM
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ksmall1998 ksmall1998 is offline
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Quote:
Originally Posted by concetta27 View Post
Friday 10.1 Workout D
1A) Close-Grip Bench Press (10) long bar+5lb/sd
1B) Chin-up w Knee-up (Max) no chin 13,13,13
3x 60s rest
2A) EZ Bar Curl (8) 40lb
2B) Lying EZ Bar Tri Ext (12) 30lb
3x 30s rest
no interval.
I just found some inspiration with your chins. 13 on all 3 sets is great. Kudos on the curl weights too.

Quote:
Originally Posted by concetta27 View Post
I have talked about doing extra to improve results. I know all of us read different blogs, here is one I read, and I'm taking the challenge: http://chasingstrength.com/kettlebells-and-the-c-word/
Friday thru Tuesday. I can do it!
Yes you can!! Swing away.
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Kudos to JP

Don't mind me, I just post to pad my numbers!
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  #24  
Old 10-03-2010, 07:37 PM
concetta27 concetta27 is offline
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Originally Posted by ksmall1998 View Post
I just found some inspiration with your chins. 13 on all 3 sets is great. Kudos on the curl weights too.

I wish Mark. "no chins" only knee ups.

Yes you can!! Swing away.
So far so good!
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  #25  
Old 10-03-2010, 08:09 PM
ma ma is offline
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But doing great Concetta........

Cheers
Ma
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  #26  
Old 10-03-2010, 09:41 PM
concetta27 concetta27 is offline
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Thanks for looking in Ma. Happy to see you in TC9.
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  #27  
Old 10-04-2010, 01:36 PM
concetta27 concetta27 is offline
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Meathead 4x4 Week 3
Monday 10.4 Workout A
1A) Narrow Stance Squat (10/12/15)DBs(ea)35lbs, 30lbs, 25lbs
1B) Hanging Knee Raise (15)
3x 60s rest
2A) DB Reverse Lunge (12/side) DBs(ea)25lbs
2B) Stability Ball Rollout (15)
3x 60s rest
Optional 4x40 BW Circuit-My version 4x30
3A) Bodyweight Squats (40)-30
3B) Pushups (40)-30
3C) BW Rows + Stick-ups (20/20)-17/17
3D) Mountain Climbers (20/side)
2x 60s rest
Really felt my hamstrings during the reverse lunges. Happy Monday all!
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  #28  
Old 10-04-2010, 01:55 PM
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cesium0122 cesium0122 is offline
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Hello! Been meaning to stop by and check how you were doing on your chin up goal.

Your workouts look great. I also think the idea of working on negatives is great (as mentioned by someone earlier.) Or put a chair under the bar and put one foot on it (or the back of the chair if you need it higher). Then progressively move the chair farther away until you are putting one toe on it. Pretty soon you'll be doing them all by yourself!
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  #29  
Old 10-04-2010, 06:47 PM
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Starbuck1517 Starbuck1517 is offline
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Quote:
Originally Posted by concetta27 View Post
Wednesday 9.29 Recovery day
25 minute walk around track, final 10 minutes backwards.
10-Machine assisted(60lbs) chin ups
Bat wings-3x15-30lb DB/ea**
10-Machine assisted(60lbs) pull ups
Will finish 24 hour fast at 2pm.
**Saw this in one of Criag's workouts.
link for batwings: http://www.menshealth.com/men/fitnes...10000013281eac
Should increase lbs and lower reps. Dope.
Huh! Those batwings are interesting. I have done the chest supported row before in some of CB's programs but never saw those.

I highly recommend doing pull-ups with resistance bands to assist if you work out at home or using one of those assisted machines if you have access to it...I can do some pull-ups on my own, but with the bands I can get up to 15-20 in one set and I think it's made a huge difference in my back since I started doing those regularly. Renegade rows are also great and I love inverted rows too.
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  #30  
Old 10-04-2010, 09:34 PM
concetta27 concetta27 is offline
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Quote:
Originally Posted by cesium0122 View Post
Hello! Been meaning to stop by and check how you were doing on your chin up goal.
Your workouts look great. I also think the idea of working on negatives is great (as mentioned by someone earlier.) Or put a chair under the bar and put one foot on it (or the back of the chair if you need it higher). Then progressively move the chair farther away until you are putting one toe on it. Pretty soon you'll be doing them all by yourself!
Thanks for stopping in Abby. There was a program that had assisted chin ups. Set a smith machine bar shoulder height, grab the bar and extend arms, kneel down. Pull yourself up trying not to use your legs. They are hard too. Negatives, positives....I am thankful for everyones advice and encouragement.
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