basics are powerful

[seraphyne1]

Yesterday I came accross this side and although I post my workouta already at 2 forums I decided to use this forum also. Hope more people will join so we can get ideas from each other. Well, let's start the journey.

I am quite tired because of the nightshifts and the humidity outside so decided to do a short royal court kind of workout. It turned out to be a nices workout than expected.

- 75 hindu pushups
- 5 rounds of:
20 hindu squats and 10 squats (with bodylastics cable resistance)

- back bridge

Hey seraphyne1,
,

That's a good work out.
It is lacking back muscles and biceps.

Take a look at work outs in this forum, they all have pushing and pulling.
What you describes is mainly pushing.
Take a look at some routines in the forum, may be you will like them. :-D

[seraphyne1]

Thanks for your concerns but they get a workout. Not today maybe but I workout a longer time and I hit all muscles. Also do not forget the back gets a workout with the cable resisted squats and also indirectly with the hindu pu's. Also holding the cables at shoulder level the biceps and shoulders get a workout. Besides I do never too much bicep work as for me they are only show muscles. I only do them a bit to work al muscles.

But thanks for your comments any way. Please do not feel "attacked" by my answer. I like to receive some feedback. eg you will notice later on I add overhead presses (standing) with cables and this hits the back also.

Thanks for your concerns but they get a workout. Not today maybe but I workout a longer time and I hit all muscles. Also do not forget the back gets a workout with the cable resisted squats and also indirectly with the hindu pu's. Also holding the cables at shoulder level the biceps and shoulders get a workout. Besides I do never too much bicep work as for me they are only show muscles. I only do them a bit to work al muscles.

But thanks for your comments any way. Please do not feel "attacked" by my answer. I like to receive some feedback. eg you will notice later on I add overhead presses (standing) with cables and this hits the back also.

I think what Lucky meant was lack of pulling movement.
Like horizontal rows or pull ups.

[seraphyne1]

I think what Lucky meant was lack of pulling movement.
Like horizontal rows or pull ups.

Yip, I can think of that. But remember, this is not the workout I do every time. Pulling motions are great but sadly I have no pull up bar. I know I should have one but to get stuff these days from the US to mainland Europe is almost impossible. What these days are charged for shipment costs is unheard off. You can find them at stores here but they are (including the shipping costs) too expensive. I have used body rows holding a belt but sadly the apparatus I used for that is broken and I do not have 2 chairs that are sturdy enough. I am still figuring out to attach a belt to the roof of the garage to use. (by using a belt I work on my grip the same time).

For pulling motions I normally do some strandpulling, but I agree I could do some more.

I shall pst a former workout I did use lately. Maybe this can give you a better idea.

- 60 renegade rows and 21 pushups extra/ 120 hindu squats
- 55 hindu squats/ 12 1 leg squats (per leg) and 50 (per side) db swings
- back bridge
- grip work

renegade rows: using dumbells, perform a pushup and do a row with the right arm, than again a pushup folowed by a left arm row.

Last 1 or 2 years i worked out almost daily (if duty permits), lately I am trying to switch over to a every other day workout. I have at the moment a small workout I will try for a few weeks. It is very basic but I like the results so far. Also lately I have had several injuries and I feel the every other day cycle works better as since I started it I feel better and stronger. But as I have night shifts I came up with this workout to wake up.

But again thanks for the input and I shall keep posting of course. Maybe today I will workout as I was supposed to workout today. (I worked out yesterday because on saturday (the day I was supposed to do something I was too tired because of lack of sleep). But there is also the possibility I move everything a day. I just got up (somehow lately after a nightshift I can only sleep a few hours so I do at the moment feel not very fit) so it depends on how I feel later on as I want to concentrate on my workout and not just going through the movements. Thanks for reading, I like this forum already a lot.

[Appleman]

Go to http://www.elasticsteel.com
There is an article on how to do the pulling exercise with only chairs and a stick.

[seraphyne1]

Het appleman, thanks for reminding me of that book. I do have it but had forgotten about it. Today I got an email about the sequel to that book (advantage max). Do you know that one already?

Anyway, here is today's workout. I decided to work out today so I am on schedule again and feel more awake. Luckily tonight is my last nightshift.

- 52 ppu1 pushups/ 120 hindu squats and 4 x 4 renegade rows
- 5 rounds of:
5 thrusters
5 double db swings
5 reverse curl and overhead press

[Appleman]

Hey seraphyne1,
what's a renegade row?

Overall the work out looks good.

About advantage max I got the email as well.
I will probably get it while they have an offer.

I'll post a review.

[seraphyne1]

renegade rows: mostly they are done with kettlebells but I do not have them so I perfrom them on dumbells. Also I add a pushup to every row.

So assume pushup position with hands on the handles. Perfrom a pushup and when back in the pu position perform a row with your right arm. You push the left arm in the db on the ground and the right arm is pulled upwards (so basically the end position is like a 1 arm pushup in which 1 arm is resting on the db and the other arm is with the db towards your body). Than you return to pu position, perform a pushup and row with your left arm.

I add a link that expalins it with photo's a bit more. Like said I only add a pushup before every row.

Have a look at this link:

http://www.jrobinsonwrestlingcamps.com/coach/nelson/wrestlingcamp_renegade.html

Hope this helps.

[Appleman]

Oh, thanks.

Have you tried that with feet elevated?

[seraphyne1]

Not yet. I want to do that in the future but first re-build those numbers a bit. (also because I use round adjustable discs and I do not like hitting the floor with my nose first because the db rolls away. :lol: ).

It is more difficult on the dumbells right? Because the roll and you have to stabilize them?

[seraphyne1]

I cannot comment on the use of kb's as I do not have those but they seem hard also but it is defenitely harder than solid or hexagonal db's because of the discs that can roll.

Speaking of basic being powerful.

My instructor always used to say.

We all throw a jab or a cross. Front kick or side kick.

A champion is the master of the basics.

[seraphyne1]

Yes, that is certainly true. Basics always work best. Eg on the street a simple straight punch or front kick works better than a fancy 360 degrees spinning thing you see at some tournaments these days. Stick to the basics and you will succeed. That works for strength training, conditioning, fighting and whatsoever.

Or about the other expression. I do not fear the man that practiced 10.000 kicks once, I fear the man the practiced 1 kick 10.000 times.

Yes, that is certainly true. Basics always work best. Eg on the street a simple straight punch or front kick works better than a fancy 360 degrees spinning thing you see at some tournaments these days. Stick to the basics and you will succeed. That works for strength training, conditioning, fighting and whatsoever.

Or about the other expression. I do not fear the man that practiced 10.000 kicks once, I fear the man the practiced 1 kick 10.000 times.

I like that, I'll make it my signature, if you don't mind.

[seraphyne1]

I don't mind if you use that one.

Today's workout:

- 52 ppu1 pushups and 4x5 renegade rows/ 120 hindu squats
- 41 squats (with body lastics) and 6 x 1 TGU (total of 6 per side)
- 5 x 5 reverse curls and overhead press with cables
- 10 dvr side laterals
- 10 dvr front laterals

[Appleman]

I don't mind if you use that one.

Today's workout:

- 52 ppu1 pushups and 4x5 renegade rows/ 120 hindu squats
- 41 squats (with body lastics) and 6 x 1 TGU (total of 6 per side)
- 5 x 5 reverse curls and overhead press with cables
- 10 dvr side laterals
- 10 dvr front laterals

DVR is self resistive stuff?

[seraphyne1]

That is true. A while ago I have experimented a while with the so-called tiger moves but after a while they came to boring to me. Also I got headaches (which stopped when I stopped this stuff). I found it also to energy consuming.

There is a hit dvr routine that says not to workout every day. There were also only a few dvr movements in this routine and these 2 were included. Tension is only used during the raising movement. As i do not use it everyday anymore and it are only 2 exercises done for 1 set I can handle it. I use it more to catch back my breath and at the same time to see how my body responds to it. But I will never go back to a pure dvr routine. Other may benefit from it but my experiences are less positive so I prefer the BWE with strands stuff more.

[seraphyne1]

Just did an extra small workout. It was more to see in what direction I should go. Now I am finished I decided to stay in the direction of this mornings routine.

I perfromed the york cable course 1.
All 10 exercises were done for 10 reps and each exercise was followed by 10 hindu pushups. So I ded a total of 100 hindu pushups.

[seraphyne1]

- 53 ppu1 pushups and 22 renegade rows/ 120 hindu squats
- 2 sets of curls
- 30 hindu squats
- 2 sets of military presses
- 41 squats (cable resisted) and 7 TGU's
- 12 pull overs

- 53 ppu1 pushups and 22 renegade rows/ 120 hindu squats
- 2 sets of curls
- 30 hindu squats
- 2 sets of military presses
- 41 squats (cable resisted) and 7 TGU's
- 12 pull overs

If this the first day/week that you are doing pull overs?
Cuase its' the only exercise you did for one set, right?

[seraphyne1]

No, I have done them before but I just started posting here lately so because of this you might think I just started it. I perform pull overs with strands. (see the Joe Bonomo course lesson 1, ex. 3. You can find it at sandowplus.co.uk)
This is one set.

The rest of my workout is based on the free machine method but I adapted it to my situation. I use the ppu1 (portable power pushup) to make the exercises tougher instead of going high numbers. I have done that also but after a while it seems I had more trouble motivating myself. Especially when I was doing the daily workouts.

For the moment I like what I am doing. Also because of the temperatures at the moment over here it is good to keep workouts short (something I like anyway) and give myself an extra day of rest.

If it's hot, it's probably best to work out in the morning and not during the day, when it's the hotest. -Just my two cents.

[seraphyne1]

Again thanks for the tip but again, do not worry. That is what I try to do but it does not always work when you work in shifts like I do. But it is important to drink a lot of water then.

Again thanks for the tip but again, do not worry. That is what I try to do but it does not always work when you work in shifts like I do. But it is important to drink a lot of water then.

Also eat pears and cucombers.
They cool the body, and contain plenty of water.

[seraphyne1]

I knew about the cumcumbers, something I like to eat anyway. I did however not know about the pears, so thanks for that tip. That is why I like this board, you get lots of tips and no hatred towards each other etc.

8) 8) 8) 8) 8)

I was supposed to take a day of rest today as I planned to workout every other day. Sadly tomorrow due to working hours i will have a hard time to squeeze a training in. Today I read some Mike Mahler articles and a lot of time you see 2 strength and 2 endurance days in a week. That means when today is a strength day, tomorrow will be the endurance day. It is now later in the evening and the temperature has cooled down a bit as the sun is not reaching the garden anymore and the wind blows a little so I decided to put that idea to the test and did an endurance day today.

Here is what I did:

10 rounds of:
- 20 hindu squats
- 10 hindu pushups
- 10 double db swings
finished with some back bridge

I feel great, although the last 2 sets were nearly killing me. Maybe something I could keep doing as this way I get some more cardio work also. :wink:

I knew about the cumcumbers, something I like to eat anyway. I did however not know about the pears, so thanks for that tip. That is why I like this board, you get lots of tips and no hatred towards each other etc.

8) 8) 8) 8) 8)

I was supposed to take a day of rest today as I planned to workout every other day. Sadly tomorrow due to working hours i will have a hard time to squeeze a training in. Today I read some Mike Mahler articles and a lot of time you see 2 strength and 2 endurance days in a week. That means when today is a strength day, tomorrow will be the endurance day. It is now later in the evening and the temperature has cooled down a bit as the sun is not reaching the garden anymore and the wind blows a little so I decided to put that idea to the test and did an endurance day today.

Here is what I did:

10 rounds of:
- 20 hindu squats
- 10 hindu pushups
- 10 double db swings
finished with some back bridge

I feel great, although the last 2 sets were nearly killing me. Maybe something I could keep doing as this way I get some more cardio work also. :wink:

Bro, do you do 10 rounds of each and than go to the next exericise or you do each one of the three and than do that nine more time?

Also if that was all non stop than yeah, pretty good cardio in there. Probaly in 30 min or less, right?

[seraphyne1]

each round was 20 hindu squats, immediate followed by 10 hindu pushups immediate followed by the 10 swings. That is round 1, the above sequence is repeated 10 times. I did not time it. Guess it was around 20 minutes.

I tried this for the fun of it.
It's pretty difficult by 6th round. I thought I was in shape. lol
Both cardio and muscle strength gave out by 8th time around.
Is this something you do on a regular basis?

[seraphyne1]

No, I just tried it yesterday for the first time. Today I feel it (in a good way) everywhere. So I do plan to use it more frequently. Better and more fun than running, so I get some cardio and strength training at the same time. :lol:

More fun than running. =D>
If you don't have a place to run in the first place, it's a pretty good alternative.

[seraphyne1]

A short one today, due to the hot temperatures. Tomorrow they even expect 37 degrees celcius. :shock:

- 52 ppu1 pushups and 22 renegade rows/ 120 hindu squats
- 41 cable squats and 9 (per side) TGU's
- back bridge
- chest pull anyhow
- straight arm pull downs
- back press

Drinking a thousand litre of water :wink:

[Appleman]

What is a chest pull and a back press?

It's mad hot here too. I stopped my work out after 20 minutes.
Not 15 anymore. :cry:

[seraphyne1]

These are all strandpulling exercises.

chest pull, hold strands in front of you with arms straight at shoulder level. Pull apart till crucifixion position.

back press, hold strands at back and press arms out sidewards till crucifixion position.

That's with resistance strands or cable strands?

[koltz]

Some say running is for chicks anyway and doing circuits is much mroe effective strength/endurance and body composition wise

[seraphyne1]

Hey officer, I used cable strands (chest expanders) for these ones. But I do also use longer cables, eg bodylastics for the squats or long cables for the overhead presses.

[splice]

what kind of shape are you in by doing this type of workout? Average shape maybe very lean.

[seraphyne1]

The question about my shape, hmm depends on what you consider average. I feel good, only due to several courses I had the last couple of month for work at which I could not eat properly I started to develop a bit weight around my middle but for the rest I am fit. Also as I am slowly approaching the 40 the metabolism slows down so I should take that in account when eating. Due to the extreme heat I have not performed the circuit anymore, but I will when temperature gets normal again as that one will burn that little bit of extra fat. But I am not overly concerned by that as I am not a dressman or beach bubble. I just need to be fit for duty and the stress on the body of shiftwork.

Today I changed things a little bit. Today I did no renegade rows and TGU's as when I started the renegade rows I felt something that did not feel right so decided to skip it and give that place some rest. Also it is still very hot outside.

- 52 ppu1 pushups and 120 hindu squats
- 39 cable resisted squats and 3 x 15 reverse curls & overhead press
(15 heaviest ce, 15 medium and immediate followed by 15 light resistance)
- back bridge

Kept it short due to the heat.

[seraphyne1]

cardio day, but a bit lighter than last sunday.

10 rounds of:
- 20 hindu squats
- 10 hindu pushups
- 5 double db swings

back bridge

[seraphyne1]

My knee felt a bit irritaed again since about last friday. Not painful but annoying. Maybe it is of the cable resisted squats or the TGU's as somehow I can handle hindu squats but other leg exercises always start to cause trouble to the knee. So I skipped it today and performed hindu squats, when I feel it goes well I will add the ppj to them for the extra resistance.

Other changes, I used heavier resistance on the ppu1 and for the renegade rows I performed 1 pushups folowed by a left and right row (instead of 1 pu before every row).

The workout:

- 50 ppu1 pushups and 120 hindu squats
- 55 hindu squats and 4 single reverse curls and overhead press
- 4 rounds of:
5 reverse curl and overhead press
5 renegade rows *

- 12 kneeling powerwheel rollouts
- back bridge
- 10-8-6-4-2 gripper squeezes per side**

* perform 5 reverse curls and overhead presses followed by 5 renegade rows. About 30 secs rest and repeat

** Decided to use grippers again to work my grip more. First start to get used to them again and than add fingertip pushups to the sets.

[seraphyne1]

- 50 ppu1 pushups and 120 hindu squats
- 55 hindu squats and 25 squat/ good morning combo (with the ppj)
- 5 x 5 chest pulls
- 5 x 5 grippers
- back bridge

- 50 ppu1 pushups and 120 hindu squats
- 55 hindu squats and 25 squat/ good morning combo (with the ppj)
- 5 x 5 chest pulls
- 5 x 5 grippers
- back bridge

Nice work outout.
Squat/good morning is when you do a squat and then bend over with straight legs?

[seraphyne1]

Hey Getix, thanks for the compliment.

Squat/good morning is when you do a squat and then bend over with straight legs?

Yes, the ppj is around my neck and attached to the feet. Than I perform a full squat and when I am standing straight I bend over with straight legs (like you described) and stand up again. That is 1 rep. You feel this good in the hamstrings but also in the back. It hits a lot of muscles.[/quote]

[Appleman]

I do similar movement, but I hold the band in my hands instead of around my neck. The open ends are up and not down. But works just as well.

[seraphyne1]

As long as it works for you, that is great. When you perform these will you hold the hands with the open ends behind your head? Seems a good combi to me as it trains your neck at the same time.

I have quite some routines on my mind I want to try, but on the other hand I guess it is best to stick to a perticular routine for some time.

I wanted to start using a combination routine of royal court with the 5x5 program. So I planned eg to use renegade rows for 5 x 5 reps but to make it tougher I wanted to do it with the ppu1. This was tough and my arms shaked enormously so after the 3rd rep I decided to stop before accidents happen (eg db rolling away while tension of ppu let the other one smash into me). So I decided to build a strong base first, almost similar to what I have done lately. When the pushups will go easy (read over 75 total reps) I might start experimenting with the renegade rows again with the ppu but that is for later. So first some strong base building to prepare myself for that.
When I write down todays I have not written down the first 5 minutes of my workout which included those renegade rows.

Here is today's:

- 51 ppu1 pushups and 120 hindu squats
- 55 hindu squats and 15 double db cleans/ squat combo
- 5 x 5 double db/ squat combo* and 5 x 5 chest pull
- 5 x 5 grippers
- back bridge

* the last 2 sets of clean/ squat combo I also included the portable power jumper. That was a killer combination, maybe go into that one. Later on I will probably also add the overhead press with this combination.

[seraphyne1]

- 51 ppu1 pushups and 120 hindu squats
- 5 singles ppu1 pushups with 10 secs of rest between
- 55 hindu squats and 18 double db cleans/ squat combo
- 3 x 5 double db cleans/ squat combo and sots press*
- 3 x 5 double db cleans/ squat combo (with ppj)
- 5 x 5 chest pull
- 2 x 10 grippers

* clean up the db's, squat down, at bottom position perforn an overhead press, lower db's to shoulders and stand up straight again. That is 1 rep.

[seraphyne1]

Well, this morning was my main routine and I just decided to throw in another small one. Some extra grip work combined with the royal court. (these give the fingers some extra rest).

- 5 rounds of:
10 hindu pushups
5 fingertip pushups
5 x grippers

- 75 hindu squats (same amount as total of pushups, legs got enough work this morning)
- back bridge

Hope you enjoyed it and thanks for reading. :-D

Good routine.
If I may, what happened to the pulling?

[seraphyne1]

what happened to the pulling?

I guess you mean about the renegade rows? They will return and there are still pulling movements although it might not show immediate. The chest pull and the cleans are both pulling movements, so they are still there.

Yes, basics are powerful.
Keep at it.

[seraphyne1]

I guess I stay at this routine for a while as I feel good by it.

- 55 ppu1 pushups and 120 hindu squats
- 55 hindu squats and 20 double db cleans/ squat and sots press combo
- 3 x 3 thrusters (for extra legwork including the ppj)
- 3 x 10 grippers
- 2 x 5 chest pull
- 2 x 5 whippet

[seraphyne1]

today I wanted to test an idea I had. For this I used a higher resistance on the ppu1, Than I performed 1 pushup, than standed up grab 2 db, cleaned them to my shoulder, squat, overhead press and reverse the motion. That was 1 rep.

When doing so I noticed I was not squatting deep enough and after each pushup I rested my knee on the floor to put the ppu1 away, after a while this became annoying to the feet. So I also tried something else, quite similar to the above but my knee did not need to rest on the floor. This was the renegade row with the clean and squat combo (no overhead presses and I noticed I squatted deeper. renegade row: first perform 1 pushup and than row right arm and left arm. Than jump forward and stand up cleaning the db's to the shoulder and squat.
The latter movemnt I liked more so I will use that one next time but I have 2 things on my mind I want to try with this movement. But that is for next time.

Here is the workout:

- 52 ppu1 pushups and 120 hindu squats
- 5 x 5 ppu1 pushup and the clean, squat and sots press combo
after each set I did 10 hindu squats for rest. (doing it all back to back so nearly no real rest)
- 2 x 5 renegade row and clean/squat combo
- 2 x 5 chest pulls
- 2 x 5 whippets

chest puls and whippets were also done straight after each other. So 5 chest pull, immediate 5 whippets and this was repeated one more time.

So the first part of the workout, the push ups to clean and over head push; you got up on your feet like from the burpee?

[seraphyne1]

No, I only did that with the renegade rows and clean/squat combo. The reason is that with the ppu1 it is hard to jump forward so I had to put it of my back first. For this reason I changed it up again.

One more week to go till my vacation, so I decided to try out some more and develop a small routine. This way I can keep working out but it does not take too much time.

5 rounds of:
- 5 ppu1 pushups
- 10 hindu squats
- 5 renegade rows with clean and squat*
- 10 hindu squats

3 x 10 hindu pushups and 6 powerwheel rollouts
2 x 10 hindu pushups and 5 chest pulls
3 singles with about 10 secs rest of ppu1 pushup with high resistance.
back bridge

* 1 rep was a renegade row (with the pu), than clean and squat.

I wanted to do 5 rounds of hindu pu and 10 powerwheel rollouts but it did not feel that right in my shoulder. So I did less reps and used the chest pull for the last 2 sets. Maybe I will leave the powerwheel and the hindu pushups out completely next time and replace it with eg 5 x 5 reverse curl and overhead press.

But all in all it is a nice short workout that hits lots of muscles and I start to like this 5 x 5 protocol. It seems to work better for me personally than the high reps.

[seraphyne1]

I was just reading at the strandpulling forum and instead of thinking I need to add that again I went to the garage and did an additional strandpulling routine. (the big 3, this is done maybe 15 minutes after the first workout so this could be added to that one).
5 x 5 chest pull anyhow
5 x 5 straight arm press downs
5 x 5 back press

I was just reading at the strandpulling forum and instead of thinking I need to add that again I went to the garage and did an additional strandpulling routine. (the big 3, this is done maybe 15 minutes after the first workout so this could be added to that one).
5 x 5 chest pull anyhow
5 x 5 straight arm press downs
5 x 5 back press

Seraphyne,

I think by chest pull you mean pulling the arms back ward.
Do you call it chest pull because it streches your chest?

What are back presses?

[seraphyne1]

Well I call it a chest pull as it is every time called a chest pull in all the strandpulling courses. The difference between the chest pull and chest pull anyhow is that with the anyhow the palms face the floor instead each other and like you described the strands are pulled apart till the crucifixion position.
you can see it at the sandowplus side at the Joe bonomo strandpulling course. It is the first exercise of lesson 3. here is the link:
http://www.sandowplus.co.uk/Competition/Bonomo/powerplus/pp05.htm

Back press:
Hold strands at the back and stretch out arms sideways till crucifixion position. (this is a strong pressing movement using lots of upper body muscles). This can be found as exercise 2 at lesson 6 of the same course. Here is the link to that lesson:
http://www.sandowplus.co.uk/Competition/Bonomo/powerplus/pp05.htm

Hope this helps.

[seraphyne1]

Today's workout:

5 rounds of:
- 5 ppu1 pushups *
- 1 minute hindu squats
- 5 reverse culs and overhead presses
- 1 minute hindu squats
5 rounds of:
- 5 chest pull anyhow
- 5 ppu1 pushups (bit lighter resistance than on the first part)
back bridge

* The resistance used was that I could do 5 reps. (I think 6 would have been the max).

After I finshed the first part (which included total minutes of hindu squats) I decided to do 5 x 5 chest pulls. But instead of rest I did some pushups with the ppu1 after each chest pull set. The 5 rounds were also done straight after each other.

[seraphyne1]

5 x 5 chest pull anyhow and 5 ppu1 pushups
5 x 5 straight arm pull downs and 5 renegade rows
5 x 5 back press and 1 minute hindu squats
3 x 5 overhead pulldowns/ tricep extension combination (palms facing forward)

after 5 chest pulls anyhow I performed 5 ppu1 pushups and repeated that 5 times
same with the second set, only renegade rows this time (including the pushup before the rows, no clean and squats)
After each 5 back presses I did 1 minute of hindu squats, that was also repeated 5 times.

[seraphyne1]

5 x 5 chest pull anyhow and 5 ppu1 pushups
5 x 5 straight arm pull downs and 5 renegade rows
5 x 5 back press and 1 minute hindu squats
3 x 5 overhead pulldowns/ tricep extension combination (palms facing forward) and 5 tricep pushups

At the last set another cable broke :evil: :cry: :evil: :cry: :evil:

5 x 5 chest pull anyhow and 5 ppu1 pushups
5 x 5 straight arm pull downs and 5 renegade rows
5 x 5 back press and 1 minute hindu squats
3 x 5 overhead pulldowns/ tricep extension combination (palms facing forward) and 5 tricep pushups

At the last set another cable broke :evil: :cry: :evil: :cry: :evil:

What goal are you trying to achieve with that program?
Is it really that tiring?

[seraphyne1]

I have at the moment no specific goal, more general fitness. At the moment I work with lower reps and lower reps to work more for strength.

Is it that tiring?
Try it yourself and you know. The 1 minute rounds of hindu squats gives also some extra cardio. I do not know your condition or how much you workout, maybe you laugh at it, but I use that much resistance that around 6 reps would be my max.

Fitness is the ultamite goal in life. Everything else comes from that.

Keep it up !

[koltz]

stop working on such low volume if you want general fitness , mroe volume = faster recovery , faster recovery = healthier body

[seraphyne1]

Hey Koltz,

I have worked on high volume as well and I discovered lately that low rep works better for me at the moment, also this is better for strength building. After a long time on high volume work I was not enjoying it anymore, it was just to energy consuming. Besides I feel I make better progress now on the low volume stuff.
Like you say more volume is faster recovery, that is not true. If that would be true, than marathon runners would run a marathon everyday but they cycle also.
Some people do best on high volume and other on medium or low volume, and maybe cycling with them is what works best.

It all depends on muscle fiber distribution and build, I must agree on that.
That is why skinny guys do marathons, muscular guys spring and big guys lift weights.

[seraphyne1]

Also I forgot to mention that I do the exercises after each other. So without the 3 minute or so rest between sets. So it are 5 pulls, immediate 5 pushups, immediate 5 pulls etc.

Also forgot to write down today's workout. That one was even shorter as I only did 3 sets and the straight arm pulldowns were replaced by the overhead downward pull/ behind the nect tricep extension combo. I had to keep it short as I wanted to workout this morning and I had to go away today.

the routine:

3 x 5 chest pull anyhow and 5 ppu1 pushups
3 x 5 overhead pulldowns/ tricep extension combo and 5 tricep pushups
3 x 5 back press and 1 minute hindu squats

It was short but it was great. The hindu squats were done at higher speed. Maybe next time finish with some hindu pushups again, haven't done them regular lately anymore.

[koltz]

Hey Koltz,

I have worked on high volume as well and I discovered lately that low rep works better for me at the moment, also this is better for strength building. After a long time on high volume work I was not enjoying it anymore, it was just to energy consuming. Besides I feel I make better progress now on the low volume stuff.
Like you say more volume is faster recovery, that is not true. If that would be true, than marathon runners would run a marathon everyday but they cycle also.
Some people do best on high volume and other on medium or low volume, and maybe cycling with them is what works best.
High volume = Tons of sets. You can do singles with high volume if you want.

in some place they mentioned something about tonage and intensity , That a lifter should strive to ahve them both as high as he can while staying somewhat fresh , Tonnage is oviously the amount of weight you lift overall in a given lift

(Suppose I have done 500 pullups one day and I weight 150lbs my tonnage would be 150X500 = 75,000 lbs ofcource this isn't accurate so intensity and maybe what you refer to volume can be added along side , which is basicly the average weight you use and the avrage amount of reps in a set)

, not that accurate but I like to refer to the tonnage as volume.

[seraphyne1]

Ah, yes. It seems I misunderstood. I have read about that also and want to add that by using such resistance with the ppu pu's that I only do singles. Maybe also give (later, first try to stay a longer period on one kind of workout instead of switching all the time) the Matt Wiggin's method of singles, or the steve justa method. I have also thought of eg a single back press followed by a single ppu1 pushup and see how many sets I can do. Or maybe do as much sets as possible in a specific time span (eg 20 minutes). Aaaaaaaaaargh again so many ideas to my mind.

[seraphyne1]

I changed plans for what I wanted to do first today as I have an annoying feeling in my knee. So I skipped leg work and did a strand routine.

3 x 5 chest pull (supersetted with 3 x 5 ppu pushups)
3 x 5 1 arm overhead press (supersetted with 3 x 5 ppu pushups)
3 x 5 overhead pulldowns (supersetted with single ppu1 pushups)
3 x 5 lateral raise (supersetted with single ppu1 pushups)
3 x 2 bent-over lateral raise (supersetted with single ppu1 pushups)
3 x 5 back press (supersetted with 3 x 5 ppu pushups)
3 x 2 1-arm military press (arms in front of the body) (supersetted with single ppu1 pushups)
2 x 5 chest pull at attention

[seraphyne1]

I read the Danks course over once more. Danks suggests (like all "old timer's") to do the exercises daily. When you can do about 8 reps without a break, use higher resistance.

So today I gave that a try and did all the 8 exercises for 1 set and every set was followed by 5 ppu1 pushups. So at the end I did a total of 40 ppu1 pushups and 8 different strandpulling exercises.

Feels good so far and best of all it did not take much time. So I am thinking of sticking to this one during my vacation and see how I feel over 3 weeks.

[Baofuhaibo]

See koltz pushup thread to see how I feel about daily training.

[seraphyne1]

Sorry, but that is your point and I know what I can handle. I have done daily workouts more often and it works for me. It might not work for everyone and it depends on what you are doing. I agree when you are using a heavy weightlifting routine like the 5x5 routine (and I talk about abbreviated routine, dinosaut style, not the men's health routine for the beach bubble) you need rest, but bodyweight and strands are different. A lot of old time courses do daily workouts and if you are after easthetics, their bodies are better developed than most of todays.

I respect your point of view but that does not mean it is written in stone. I take a day of rest when I feel I need one. (And that will at least be 1 day a wek anyway).
But thanks for your input and ypur point of view.

[koltz]

Sorry, but that is your point and I know what I can handle. I have done daily workouts more often and it works for me. It might not work for everyone and it depends on what you are doing. I agree when you are using a heavy weightlifting routine like the 5x5 routine (and I talk about abbreviated routine, dinosaut style, not the men's health routine for the beach bubble) you need rest, but bodyweight and strands are different. A lot of old time courses do daily workouts and if you are after easthetics, their bodies are better developed than most of todays.

I respect your point of view but that does not mean it is written in stone. I take a day of rest when I feel I need one. (And that will at least be 1 day a wek anyway).
But thanks for your input and ypur point of view.
Actually no point in it hes a PT , next thing you notice when you listen to him is that you faceplant on a dumbell you were curling on a bosu ball...

Okey I was joking on that one ,

But really stop with that : it's agienst the training rules so it won't work everyone who it has worked for has different egnetics thing and the likes.
when you overtrain you know it... if you don't you didn't overtrain that simple.

[seraphyne1]

I forgot to mention it is true when you are working for hypotrophy. I am no beginner to exercise, I workout for more than 25 years so I know what my body can handle. Maybe I do not follow science but I follow my own body. Note: this workout is also something I will not do for ages, but there is nothing wrong with daily workouts.

I had to edit my post as I read a bit too fast and misunderstood. Well working the whole day in the garden spitting and carrying/ removing logs and at the same time when you are in to drink some water and at the same time reading the posts is not a wonderfull combination. So my excuses and if you read my post already hope you read again as I made a mistake on my side.

I know what I am doing does not work for everyone. I do not post for others to follow me blindly. I post for myself to keep track and maybe give others some ideas. I change up workouts and have some new ideas in my mind already as soon my sandbag will arrive. When I incorporate that one I won't be using it daily. But this is not a routine that feels you smoked. I still feel it when I wake up in the morning but in the afternoon I feel complete fresh and able to handle it again. If I would not feel I would handle it I would take a day of rest. Also note I do not go till failure as that leads to failure (at least in my case). It is just when I can do 8 reps I increase tension.

I was reading your pushup log when I discovered I was wrong. I agree on the 2 myth of spot redusing and 48 hours rest. Please accept my apologies.

[Baofuhaibo]

It's the difference between daily bodyweight excercises, or daily running. You can exercise 6-7 days a week, but you can't strength train 6 days a week.

[seraphyne1]

Still have to disagree. If you want strength and at the same time grow bigger, you are right. You need the rest and should only workout 3 times a week.

But if you do not want to grow but only need strength, daily training can be done. Look eg at some of Pavel's stuff like PTP or his 5x5x5 program. In this you train daily but only a few reps (5) and lots of rest.

If you use the dinosaur style of strength training you need the rest as they work for heavier and more reps. But look at eg olympic weight lifters at worldclass level, they workout a lot. As long as you make sure you take plenty of rest, get enough hours of sleep as that all counts.

I use strands and they work different than the standard weight training set. In fact the only exercise I use for multiple sets are the pushups. If a day later I feel not rested enough I take the day of rest as my body tells me than to take the rest. But most of the time I am fully recovered the day after.

I have used a similar program a few month back done twice a day and I benefited enormously from it. (working out 5 - 6 days a week and also when I felt I needed to take a day of I did). Only when after a month I tried to do 2 sets in 1 workout isntead of 1 set I noticed it became too much. Than I backed off. Maybe my body can handle it. I would not do this with high reps, but most important thing is to be honest with yourself and truly learn to listen to your body, if it says rest tha DO REST.

I also recommend to take at least 1 day of rest a week. If you want to workout 7 days a week, the 7th day I would only go for a leisure walk and do some light stretching.

[-TM-]

go to a nearby park and use the money bars there for pull/chin ups :)