Jono's Training Log

My YouTube username: reincarnate100

Currently:
23 Pull-ups watch?v=5lJUjxAhCwU
2 Muscle-up watch?v=9p8PEc5f5us

Hey, I'm new to this forum!

I always see people's challenge videos when browsing YouTube and I think it's about time that I join in with the whole thing!

Check out my videos! I'll be posting my progress regularly!

My YouTube username: reincarnate100

40kg (~88lb) Weighted Chin-up: watch?v=Um9SK0cSVCs

22 Dead Hang Pull-ups with 1 second holds at the bottom: watch?v=9Qn5sAWG94U

Single Bar Dips: watch?v=YjEpo9782vw

Video links above.

awesome vid... you might wanna try stepping legs inside of book bag straps instead of putting on your back

Ice Berg Slim wrote:

awesome vid... you might wanna try stepping legs inside of book bag straps instead of putting on your back

Thanks! I haven't tried weighted before chin-ups, so I was surprised I could do that much actually.

I'm not sure what you mean by stepping legs? Please explain!

putting legs inside book bag straps and letting the bag hang from legs... or wrapping it around your waist and letting it hang from there... youll get better ROM as well as weight distribution

Ice Berg Slim wrote:

putting legs inside book bag straps and letting the bag hang from legs... or wrapping it around your waist and letting it hang from there... youll get better ROM as well as weight distribution

Thanks! I will try this next time. The weight felt really awkward on my shoulders, like it was pushing them downwards.

http://relativestrengthadvantage.com/7-ways-to-add-resistance-to-pull-ups-chin-ups-and-dips/
















dude drops a lot of knowledge on his site

23 Deadhang Pull-ups with 1 second holds at the bottom: watch?v=5lJUjxAhCwU

Happy with this! I haven't been focussing on my usual workouts lately. Instead, I've been doing my max whenever I felt good. This is 1 more than I've ever done before using this type of form!

2 Proper Muscle-ups: watch?v=9p8PEc5f5us

I did them from dead hang, kept my legs straight and went over 2 arms at a time, not 1 at a time.

Also did a max set of 16 dead hang pull-ups at the college gym. Wide grip. Much wider than usual. Felt a lot harder!

Did my first ever handstand push-ups (against the wall) last night! Going to focus on these a lot from now, I need to get stronger at them.

I managed 3 (head to floor) but when I recorded it I could only do 2.

The range of motion seemed short even though my head touched.

watch?v=ScUbPLIQU5Q

Also did equalled my best with 2 strict muscle-ups.

Feel really tired though, going to rest all weekend and start fresh on Monday.

100 lb Weighted Chin-up:



My bodyweight varies from 154 to 159 lb.

Initially I put 45kg in my bag which is 99 lb, but because 100 lb sounded like a nice round figure, I put a can of peaches in my bag which weigh 1 lb roughly. Plus I was wearing slippers. Haha.

New personal record of 5 handstand push-ups against a wall, head to floor form.



I'm getting better at them and I haven't been working at them. Still really weak though to be honest.

New Max of 24 Pull-Ups.



I held back a bit though. I could have paced myself more too. But I'm saving everything for an attempt at 30+ Pull-Ups at the end of May.

28 Pull-Ups (full rom) - Almost 29 but no worries, I'll get 30+ soon.



41 Push-Ups (chest to floor, full extension & no resting between reps) - I can do more if I take breaks but I want to hit 50 without stopping.

If I flex my right elbow all the way (not necessarily by contracting biceps hard), I feel a really sharp pain in my joint and it feels as if I'm over-flexing. It hurts at the very bottom of a dip and sometimes at the very top of a chin-up.

Note: it's not my muscles that are hurting though, it's my joint or something inside there. Anyone know what it is or had that before?

It's very annoying. Last night I was fine. Then I woke up at 5am and realised I was in trouble.

Edit: just stayed at the bottom of the dip and warmed up, and the pain has gone? However when cold it'll probably be an issue again.

---

A bit concerned.

So I found a park on Google Earth nearby which I suspected to have monkey bars. I did a google image search of it and I saw some bars but since the picture was 4 years old I had doubts (most other parks have changed completely since then). It's 3.25 miles away and there's a bike path leading to it (I used to ride there back when I was 12/13 y/o)

I just went there on my bmx (I found it yesterday at the back of my shed, my childhood vehicle lol) and it kicked my arse literally lol. It's 3.25 miles to get there, so I rode 6.5 miles (there and back). When the wind is against you and you'e going so slow it feels depressing ahaha. But I forgot how much I loved riding a bike. Hadn't done so in about 5 years.

---

Anyway, there park was there!!! It had monkey bars AND a dip bar. This is perfect. I get to get my cardio in (which I'm lacking) and do calisthenics now.

The only negative thing is that the bar is about my head height so I have to bend my legs back. It's still possible to do properly-clean muscle-ups but they won't look as aesthetic/nice since I can't have my legs straight. Oh well, can't have it all!

I recorded quite a few videos, including: max muscle-ups, a VERY BASIC variation of the BBRs (lol) and some other random stuff.

So stay tuned!

Note: Diet is important. I had 2 off days over the weekend and my performance dropped significantly. My muscle-ups power is flat right now. I should regain everything in a few days so long as I don't eat too much junk food again. I felt like total crap couldn't even do a clean muscle-up yesterday (20th August) 2012).

Going to follow the twentypullups program (click here) for muscle-ups when I start university (October) as I'll be limited on time. I'm also very curious on how the results will be.

*One goal of mine is to do 20 muscle-ups (kipping allowed, but not too erratic). My theory is that if I can do more average form reps, my leg straight clean reps should go up too. It'll provide a good base for everything.

While the workouts are very endurance based, when doing pull-ups with the program a few months ago my strength/power still improved in the process. I read that some people benefit more from higher rep training than lower rep depending on their genetics, so maybe I'm one of the higher rep people?

Today I tried Week 1 Day 1 of the program for fun just to see how it feels. It feels pretty good, but I'm going to focus on weighted pull-ups and high pull-ups (strength) until I fully start the program.

Muscle-ups: 3,3,2,3,2 with 90 seconds rest. (21st August 2012)

For sure diet is of extreme importance but also keep in mind you just maxed out on muscle ups like 2-3 days ago...you may have not had enough time to recuperate.

just a thought

NGNFitness wrote:

For sure diet is of extreme importance but also keep in mind you just maxed out on muscle ups like 2-3 days ago...you may have not had enough time to recuperate.

just a thought

Good point!

However, it's been a recurring pattern for me that once I have a bad eating day, the next few days my performance is like 50% of my best. I don't want to ruin it next time! Some people say that all calories are equal, whether it's 100 calories from junk food or from fruit, etc. I can safely confirm that's not the case

Not perfect. Didn't have a 5 seconds timer.

Sick Bro!

NGNFitness wrote:

Sick Bro!

Thanks man! This was at the very end of my session. Before this I was actually performing poorly. I was riding home but then decided to stop at the park and do a few more sets.

My right oblique is so sore at the moment, just from attempting (failing) a human flag 3 times the other day.

Rest Day for sure.....

Gonna go for a bike ride today to see if there's some bars where I suspect there may be (about 3 miles away as usual)