Solid work Brother … And congrats on keeping away from both the booze and the coffin nails! Keep it up
As to pull ups, this is one thing that I’ve personally found need lots of volume, but never (or seldom) to failure, to increase… My best pull up gains came from doing them almost daily - but again, well shy of failure
Since I know more “volume” is outside the scope of The Confusion One Workout Per Week Program (!) … Maybe try alternating the weighted pull ups one week with body weight only the next (with obviously higher reps) … On both I would recommend staying away from those grinding, slow last reps (or misses) … Failure (for me) on pull ups has only resulted in failure to improve …
[quote]minimaltechno wrote:
Just dropping by to check out the positivity, it’s hard keeping up with everyone’s logs. Stopping drinking AND smoking is no joke, keep going! I find tumeric great for colds too
I agree with the posts some way back for extra leg work. A guy can never go wrong with well developed glutes/legs, usually guys are all upper body (light bulb syndrome), so a pair of great legs & butt make a guy stand out even more. We do pay attention to these things ya know, well those of us with some sense. Just think about ‘the’ scene in Leathal Weapon and both opening scenes in the first 2 Terminators, etc.[/quote]
Thanks for the encouragement and advice. legs and butt WILL improve! Not expecting to out do Mel though. lol
[quote]Velvet Elvis wrote:
Solid work Brother … And congrats on keeping away from both the booze and the coffin nails! Keep it up
As to pull ups, this is one thing that I’ve personally found need lots of volume, but never (or seldom) to failure, to increase… My best pull up gains came from doing them almost daily - but again, well shy of failure
Since I know more “volume” is outside the scope of The Confusion One Workout Per Week Program (!) … Maybe try alternating the weighted pull ups one week with body weight only the next (with obviously higher reps) … On both I would recommend staying away from those grinding, slow last reps (or misses) … Failure (for me) on pull ups has only resulted in failure to improve … [/quote]
Ok. next workout will include bodyweight pullups and not to failure. that,s easier anyway. lol. actually i will do more sets. how does as many sets as it takes to do 50 sound?
" Ok. next workout will include bodyweight pullups and not to failure. that,s easier anyway. lol. actually i will do more sets. how does as many sets as it takes to do 50 sound? "
You might do some sets than 2 other exercises and add more sets.
[quote]Velvet Elvis wrote:
Solid work Brother … And congrats on keeping away from both the booze and the coffin nails! Keep it up
As to pull ups, this is one thing that I’ve personally found need lots of volume, but never (or seldom) to failure, to increase… My best pull up gains came from doing them almost daily - but again, well shy of failure
Since I know more “volume” is outside the scope of The Confusion One Workout Per Week Program (!) … Maybe try alternating the weighted pull ups one week with body weight only the next (with obviously higher reps) … On both I would recommend staying away from those grinding, slow last reps (or misses) … Failure (for me) on pull ups has only resulted in failure to improve … [/quote]
Ok. next workout will include bodyweight pullups and not to failure. that,s easier anyway. lol. actually i will do more sets. how does as many sets as it takes to do 50 sound? [/quote]
[quote]BHappy wrote:
" Ok. next workout will include bodyweight pullups and not to failure. that,s easier anyway. lol. actually i will do more sets. how does as many sets as it takes to do 50 sound? "
You might do some sets than 2 other exercises and add more sets.[/quote]
BHappy,i am not quite sure what you mean. can you give me an example?
[quote]confusion wrote:
velvetElvis. Did doing more pullup reps also make your back grow? [/quote]
I think pull ups are one of the best exercises you can do for your upper body … Lats, rear delts, biceps, forearms, grip strength … Even abs all get hit
But I’ve always done a ton of back work - deads, various rows, pull downs, etc … So it’s hard for me to say if they alone gave me the best results
They sure as hell aren’t going to hurt your back growth!
[quote]BHappy wrote:
" Ok. next workout will include bodyweight pullups and not to failure. that,s easier anyway. lol. actually i will do more sets. how does as many sets as it takes to do 50 sound? "
You might do some sets than 2 other exercises and add more sets.[/quote]
BHappy,i am not quite sure what you mean. can you give me an example?[/quote]
OK, let say you have the energy for 5 exercises, you might start doing an exercise you choose to focus on (for a few weeks) do 3 other exercises and finish repeating your “main exercise”.
It might be 3 sets each time so you do more volume and you do quality work because you start fresh with it.
If you feel it limits your exercises option you might have WO A and B so only in 1 in 2 WO you double on your target. In a way if we start with 6 sets it kind of says the rest will have less energy so it is a way to do a balnced WO with a small preference. I train way more often so i am in and out so i avoid long rests. Just an option, no magic.
i think i understand now BHappy. i might give that a try. so,as an example,do 3 sets pullups, then do chest and shoulders,then finish with 3 more sets pullups. yes?
[quote]confusion wrote:
Well. I crawled out of my hole like a half drowned sewar rat and shook myself off. took a day to recover from all the alcohol and to refocus. It was about 14 days between workouts. I didnt feel all that well,but if you,re gonna be dumb,ya gotta be tough! 45 minutes in gym. all exercises slow cadance.1 working set to failure,except abs and pull ups:pec deck,Reverse fly pec deck,machine chest press,ab machine,lateral raise machine.swiss ball crunches, pull ups set of five,30 sec rest,another set of 5,then staight to wide grip pulldowns,failed at 8. hammer strentgh incline bench.
That,s all I had energy for and felt satisfied enough,considering it was a comeback from disaster workout. Plan to take VelvetElvis advice and really pound the shoulders and triceps. I also plan to drop another inch off my waist. Looking forward to my next workout when i get back home in a few days. Confusion[/quote]
“I also plan to drop another inch off my waist”
i did that buying a recumbant bike. Maybe adding pedals to your train will be cheaper. I guess a daily dose of 20 min will suffice.
I like your better for joints option. Being a lot smaller low frequency for me might be 4 days but i am curious if you are like an office worker(mostly sitting work) or if you load/unload and gym time is an add-on.
All the best!
[quote]confusion wrote:
i think i understand now BHappy. i might give that a try. so,as an example,do 3 sets pullups, then do chest and shoulders,then finish with 3 more sets pullups. yes?[/quote]
I can say yes but what about the wheels?
BHappy, Dont worry,I am including wheels in my workout now. the chest and shoulder thing was just an example. Add pedals to the road train,aye? lol. The work i am doing at the moment is almost all driving. no unloading or anything physical. I am hoping to get a different job in Feb that will be very different and physically active.
Today’s Workout:Time in gym A bit over an hour. Attitude=positive!
Leg Press:90x8,180x5,270x3,360x3,450x9
Pullups alternated with ab machine 10 sets of 5
Weighted Dips alternated with Military Press. Dips+12.5kgx3, MP 40kgx5,Dips+12.5kgx5,MP 50kgx5,Dips+12.5kgx6
Overhead dumbbell Extension(2 hands,1 dumbbell). Run up the rack doing 3 reps with each weight. Started at 2.5kg finished at 37.5kg.
Was fatigued from another long work week,but, whatever! Lower back was a bit tight from last workout.(My form on my last deadlift rep sucked, I got sloppy),so I decided to wait a week to do them again and also thought squats might not be the best idea for today’s workout. I planned to do another set of Military press,but some dude grabbed the power rack and I didn’t really care that much. The sets of pullups sucked,but I took VelvetElvis’ advice and hope to get a good benefit from them. There was a picture of Dorian Yates on the wall in front of the chinup bar and that helped motivate me! Watched One in the Chamber last night and was really impressed with how Dolph Lundgren looked for his age. My wife google searched him and he is actually very smart(masters degree in chemical engineering) and a martial artist. I wanna be like him. He’s a tall guy with brains. lol. Confusion
