Razor's workout

[Razor]

Hi,

Started a new, everytime different workout. No workout is going to be the same as the previous. Hope to keep things interesting with this.

Also, I have thought of two VERY hard exercises which man could do (IMO).
1.One-leg-glute-ham-raise - can you even imagine it? One must have incredible hamstring strength!
2.One-leg-&-one-hand ab rollouts - this makes the one-hand-PU seem like childplay, doesn't it?
3.One-hand-handstand-PU - I have not heard that anybody it the world has managed to do this!

I also have got a question. If Handstand Pushups are a countermove for Pullups, then what exercise is the exact opposite for the One-hand-Pushup?
I have done some thinking and thought, that maybe it is the Horisontal-Pullup with only one hand?
Care to share your opinions?

Razor

[cheesedog]

Wow! If you can get any of those exercises post a video. We would all love to see it.

I would guess the one0hand horizontal row would be the countermove for the one-arm pushup. I have heard of people using them in the progression to one-hand chin.

[Fatman]

Wow! If you can get any of those exercises post a video. We would all love to see it.

I would guess the one0hand horizontal row would be the countermove for the one-arm pushup. I have heard of people using them in the progression to one-hand chin.

One-arm handstand pushups would indeed be an insane feat of strength. One-arm handstand holds are pretty difficult themselves.

The 1-arm horizontal row is the "mirror" exercise for the OAPU. It is actually very good for shoulder health because one should strive to keep the volume of press/bench work equal to the volume of the pull/row work in the same plane to ensure shoulder girdle longevity. There is a good article on T-Nation on this issue; even if you don't bench it's useful, as the principle applies to BW exercises as well.

http://www.t-nation.com/readArticle.do?id=460658

[Razor]

One-arm handstand pushups would indeed be an insane feat of strength. One-arm handstand holds are pretty difficult themselves.

The 1-arm horizontal row is the "mirror" exercise for the OAPU. It is actually very good for shoulder health because one should strive to keep the volume of press/bench work equal to the volume of the pull/row work in the same plane to ensure shoulder girdle longevity. There is a good article on T-Nation on this issue; even if you don't bench it's useful, as the principle applies to BW exercises as well.

http://www.t-nation.com/readArticle.do?id=460658

Thank you for the article, Fatman!
I found it very interesting. Too bad I don't have a bar which I could use for the horizontal rowing. I just use the stairs and grab from the sides of the 5th step while my heels touch the ground under the 1th step.

By the way, I am already doing 4 pullups in a set when performing them :D
This means they are equal to the number of HSPU's.
Just love balance :)

[Razor]

By then way, when I reach the muscle-growth zone in pullups, hspu's, 1-leg-squats, etc, then would doing anaerobic activity help to increase muscle size? I mean, the extra growth hormones from intense activities, e.g. jump roping very fast, should do that, right?

P.S. Should I train holding the upper part of the 1-arm-pu every day? I haven't noticed any increase in time in it. Maybe because I am doing the holds (5-7 x 15-25 secs) too unfrequently? Mostly over every 1 or 2 days.

[Razor]

Anyone?

P.S.2. Does doing only pushups so that my hands are next to my hips and no horisontal rows creat imbalances in the muscles?

[cheesedog]

Jumping rope probably wouldn't be intense enough unless you can double jump, in that case I would say yes. You can also gain a bit of muscle from short sprints, hill sprints and stair sprints. Or are you talking about doing some sort of superset, like pistols for 8 reps followed by a sprint? 'Cause that would work.

It sounds to me like you need to do the iso pushup work more often. Since you're not actually moving there's not much, if any muscle damage so you can probably do them 5-6 days a week. I think......if anyone else has experience with this chime in!

Pushups with hands by your hips; do you mean psuedo-planche pushups? I would still do some kind of horizontal pulling to balance front and back. You could even do horizontal rows with an underhand grip and pull into your stomach to be a closer match.

[Razor]

Yes, I think that is what the pushups are called - pseudo-planche pushups. Well, I do them on my knuckles :D ! Did 5x4 yesterday really slow. My hips tend to drop towards the ground, though.

And yesterday I actually GTG with horisontal rows so that I pulled into my stomach. Did them 5x5 during the day - slowly. Don't know if that balanced it... .

The funny thing with jump roping and me is that my heart rate just goes up really fast, although I do consider myself having good endurance.

[Fatman]

Try doing side-to-side pushups, where you lean more on one arm as you go down and up, then on the other. This way the main working arm is getting more work. It is the closest you can come to a one-armed PU without actually doing it. Or do one-armed PUs with the other arm assisting (this is how I learned the OAPU).

Iso holds are good, but you need to make them progressively harder in order to get anywhere. Try doing an iso hold with the arm slightly bent (i.e. so you're going down more), that should be pretty difficult.

Another good method for strength development is doing the concentric portion of a regular two-armed pushup, then lowering yourself on one arm only (eccentric portion). This activates more muscle fibers and will help you toward your goal.

[cheesedog]

I once saw a video of a guy who worked up to one-arm pushups by attaching an exercise band to a pullup bar and looped it around himself right under his armpits. Then he set himself in pushup position right underneath the pullup bar. The band pulling up on him decreased the resistance enough to get a few reps. When he could do 8 or so reps he switched to a lighter band, and so on until he could do them unaided. I've never tried it but it sounds like a good idea.

[Razor]

Thank you both for the feedback :)
Really, I always appreciate your help. You certainly know what you're talking about.

P.S. Anyone here have an Orkut account? I have made a community there of Bodyweight training. The 1th one ever there :D

[Razor]

Next week is going to be my off-week from strength training. I feel I have hit a plateau in the HSPU's and Pullups/Chinups, so I am going take it easy. Instead I am thinking of doing something I have not done before: isometrics.
So, if anybody knows of a full body isometrics routine, I would be so-so happy :D

P.S. I am going to continue with rope skipping conditioning after the workouts from now on.

[Razor]

*Cough*

Can anyone provide me with a good isometrics training routine for, let's say, 10 days?

[juggledex]

you mean like?
Superman hold, wall seat, pushup hold, pull-up, elbows bend 90 degrees hold, L-seat, Handstand, Horizontal Row Hold

[Razor]

Hi, everybody!

Haven't been in the forums for some time now. There are many reasons but I don't want to speak about them at the moment.
But the thing is that I have been losing motivation recently. Not that I have had some kind of traumatic or shocking experience that has changed my behaviour, but it is just that I don't know what to want anymore. I feel like living without a real purpose right now and that has got a great influence on every aspect of my life.
Still, I am seeking help in the form of self-help, meditation and etc. Going to do a training session tomorrow, though, just to keep my body from getting weak.
Will post back soon!

[hara_12]

Sorry to hear you are down. Everybody has some hard times that can be a challenge to get through and to figure out what you are doing. It happened to me 4 years ago when I move away from my friends and my MA school. It took me 3 years to get back going again.

I don't have great advice, but figure out waht you want and find a way to get it.

[Erik]

The times in life when you feel you don't have a purpose are the hardest times to stay focused. I usually get that way after I finish a project. Suddenly, I'm aimless and not sure what to do.

Self-help and meditation are good places to start. Best of luck and don't worry, given time, you'll find a new direction to take yourself.

[Razor]

Hei, everyone!

I have managed to somehow dissolve my emptyness (at least for now) and am very enthusiastic in finding a place I could go to regular training.
I was actually thinking about starting lifting. But I have got scoliosis. Now, I am willing to train my back, but can scoliosis and lifting go together? I am soon 18, if age has got any importance here.

Hoping for some feedback!

Cheers,
Razor

[Razor]

I need some fast feedback about lifting here! Is it okay for me to start with olympic lifting when I have got scoliosis?

[gizmogirl]

This guy apparently has, but has now switched to kbs...

http://www.dragondoor.com/success_stories/KurtPitman.html



Not sure the diff between olympic lifting and powerlifting (haevn;thad time to look it up) but apparently Lamar Gant, first man to dl 5 times his bodyweight, had scoliosis...

Googling should get you some more answers too... those are just the first few that turned up. One site mentioned to avoid behind-the-neck barbell press due to scapular depression?

[Fatman]

Did you develop scoliosis recently, or have you always had it? I couldn't quite get that from your post. Anyway, you need to consult your physician. I'm pretty sure you can design a scoliosis-appropriate lifting program. Many powerlifters out there have a dozen or so herniated discs, and they still squat, bench and deadlift heavy poundages.

[Razor]

I have had scoliosis since the 2nd grade, so about 9 years by now. I have started to work out my smaller back muscles more often - the ones that hold the spine in order. I think they are called the back stabilizers. I am going to implement ab rollouts to my core workouts and will attempt to achieve the L-seat.
But you are right. I would need to consult my future trainer and a physician before I start any heavy training. Thank you for the reminder!

Cheers.

P.S. Thank you for the site at dragondoor.com, gizmogirl! I am thinking of getting a KB for myself, now :)

[gizmogirl]

I don't know anything about it; found it on google. I'm glad you found it useful though.

I have found rolling planks to be very strengthening/stabilizing for my back. I don't have scoliosis, but I had a period where I had a lot of lower back problems. Thankfully, since doing rolling planks regularly, my lower back problems have been minimal. I don't know how that relates to scoliosis since I'm not a doc, but it might be worth checking into.

[Razor]

I don't know anything about it; found it on google. I'm glad you found it useful though.

I have found rolling planks to be very strengthening/stabilizing for my back. I don't have scoliosis, but I had a period where I had a lot of lower back problems. Thankfully, since doing rolling planks regularly, my lower back problems have been minimal. I don't know how that relates to scoliosis since I'm not a doc, but it might be worth checking into.

Do you mean ab rollouts by "rolling planks"?

[gizmogirl]

Do you mean ab rollouts by "rolling planks"?

No... stay in plank position (push up position, either on hands or forearms), hold as long as you can, then roll to one side so you are on one arm/hand and one foot. Keep those hips and shoulders in line. Hold as long as you can; return to center and hold. Then roll to the other side, hold, and return to center and hold. That's one rep. I originally was just holding for 15 seconds at each position, but have decided to hold to fatigue (15 seconds was easy since I'd been doing for while).

[Razor]

No... stay in plank position (push up position, either on hands or forearms), hold as long as you can, then roll to one side so you are on one arm/hand and one foot. Keep those hips and shoulders in line. Hold as long as you can; return to center and hold. Then roll to the other side, hold, and return to center and hold. That's one rep. I originally was just holding for 15 seconds at each position, but have decided to hold to fatigue (15 seconds was easy since I'd been doing for while).

That seems to be a very good exercise, then. I will try to implement it into my routine along with the ab rollouts which work the ab muscles more.

Thank ya for replying :D

Cheers!