Karky - Life, the universe and everything

Pullups vs. Chinups

So one of these will probably be the superset with my bench next time, but I'm not sure which way to go. Everyone says that pullups hit the lats more, because you cut your biceps out of it, but isn't there a danger that your arm flexors will tire before your back and limit how many reps you can do while your back can do more? With chinups the arms will be less of a limiting factor.
 
yeah; your workouts are very long...why dont you just simplify it so that you can go harder
maybe trade a little less volume for a bit more intensity?

CW wrote that he observes that most trainees can maintain good intensity for up to 6 exercises(4 of which are usually compounds).
you have a lottttt of stuff going on in your workouts

maybe have a volume day 1 day/week, 1 intensity day, 1 speed day o.o
that way you have hypertrophy, strength, and power training.

on the matter of chinups/pullups, i loveee chinups because i can use more weight on them. i feel like im in a much stronger position for the same motion of pulling yourself up above the bar. kind of like front squats and back squats i guess.
personally, i like the fact that chinups work the arms as well as the lats. i rely on chins and close grip chins for a good amount of my arm training.
i try to use both though :]
 
The reason is simple: I'm trying something new. I've never really grown much with quick and simple routines. Most of the volume and what takes time is for my upper back. That's really what I'm trying out, a ****load of upper back volume. trying to get it to grow as it has pretty much stayed the same size since ever.

And I can go just as hard with high volume, just not on all the exercises ;)
Though I don't feel like I lose a lot of intensity, probably because I drink a peri workout shake while I'm at it. Of course because of muscular fatigue the exercises further down the ile will be with less weight than if I did them first in the workout.. but that doesn't have to be a bad thing. I just want to try out trashing my muscles for once :D
 
Lower

A1 Bulgarian squats off box
10;3;3 @28kg DBs

rest pause here.

B1 BW ham curls
3,3,3,1 @BW

I think I had better control than last time. Still just eccentric and help on the concentric.
And lots of hip flexion.

C1 SLRDL
15;6,6 @20kg DBs

I'm feeling it a little bit in my back now. But the pain doesn't radiate or anything like that.

D1 Pistol squats
7,7 @5kg
weight in a belt so I don't load my back while it's flexed. Putting weight in my belt puts my centre of mass way back, so I fell backwards on the first rep on each set, lol :D Had to adjust the technique.

E1 Seated single leg calf raises
15,8 @90kg
9 @80kg

E2 Single leg calf raises
8 @30kg
8,6 @25kg

I do the superset with the one leg, about 30 sec rest between exercises, then I do the other leg

F1 Sissy squats
12,10,7 @BW
Getting better depth

G1 Tibialis anterior
8 @12.5
12,9,9 @10kg

Side planks
40,30,30

Planks
30,25,30

Peri and PWO: the usual
 
Upper

A1 Pullups
7@bw
5,5,3,3,3 @5kg

These better start increasing soon or I'll ditch em.

A2 Bench press
2,2,2 @100kg
1 @100kg

I was supposed to go for 105 today for some reps.. well, I was weaker than last time. Might have something to do with supersetting pullups or maybe the fact that I got an inflammation in my upper back that took me a day of ibuprofen to conquer.

B1 Chinese row
12,12,10,10,9 @50kg

B2 Pushups
6,5,3 @30kg

These went down too.

C1 Chinese DB row
12,12,10,8 @24kg DBs

D1 X pulldowns
9,7,6 @33.5
8 @28.5

E1 Face pulls
13,11,10 @50kg

F1 Chins
5,4,4 @BW

F2 OL bar curls
10,6,5 @20kg

curls right after chins

G1 CGBP
7,5,4 @80kg

G2 Skull crushers
13,7,6 @10kg DBs

these right after bench, after breathing some, though, lol :p

H1 Machine row scap static retractions
40,35 @60kg
Machine row stretch: 40 sec @70kg

H2 pec dec
10,7 @55kg
Pec fly stretch: 50 sec @16kg DBs

PWO and Peri: the usual
 
Lower

A1 Pistol squats
11;4;4 @5kg

rest pause sets. Weight in belt.
Dunno how much more I can add before I'll be unable to offset the centre of mass shift this creates..

B1 BW hams
4,3 @BW on knees
1,2,1 @BW on the shins
2 @BW on knees

experimented with having my knees on the bench and having my shins on the bench (my feet are lodged under the smith machine bar, knee/shin on bench. knees was easier so I'll go with that

C1 SLRDL
15,6,6 @22kg

RP sets.

D1 Rev lunge off box
10,8 @24kg DBs

E1 sissy squats
10,7 @BW

F1 seated SL calf
14,14,10 @95kg

F2 standing SL calf
8,7 @30kg
8 @25kg

Now I do both with one leg, 30 sec between F1 and F2, then I do the other. Too little rest the way I did them before. Also, I think I'll try doing standing calfs before seated next time

G1 Tibialis anterior
14,12 @5kg
moved the place I attach the cable further down my foot. So less weight because of the lever arm.

H1 Side plank
40,30,30

H2 plank
23,30,20

not too happy with the planks. My back is kind of hurting now, but I think that's because of the SLRDLs.

PWO and peri: the usual
 
Upper

A1 Pullups
9 @BW
5 or 6, 5,4,3,4 @5kg

lost count on the first set with 5kg. Last rep on the last set was a bit bad ROM..

A2 Bench press
2 @100kg
2,2,1,1 @105kg
Negatives: 1,1 @115kg

B1 Chinese row
8,8,9,8,7 @60kg

B2 Pushups
6,6,5 @30kg
Like I've said before, ROM here is not 100%. I just want to use heavy weight and pull like hell.

C1 Db chinese row
12,11,9,9 @26kg DBs

D1 X pulldowns
10,7,7,7 @33.5
bad ROM last rep of last set.
These have kinda stopped progressing great. I might need to do something else. Maybe X cable rows or something.

E1 Face pulls
14,10,11 @50kg

The bastards at the gym have thrown away the only decent long cable rop and replaced it with a short one. Short ropes suck :(

F1 Chins
5,4,3 @BW

F2 Curls OL bar
10,5,5 @20kg

G1 CGBP
4 @85kg
5,4 @80kg

I wanted 7 on the 85kg one.. It was a ****ty set, I felt the burn everywhere, I probably didn't rest enough between the chins and curls, I felt it in my rear delts, back, forearms, etc, it was hell. Next time I'll try again

G2 skullcrushers
15,8,7 @10kg DBs

These are progressing well.
Triceps stretch 40sec @BW
I do these in the smith. I hold on to the bar with my hands behind my head ( with my arms like in a standing triceps extension position, grabbing the bar) and lean forward so sort of in a plank position. I get my hands all the way down on my upper back and then push with my feet so my hands are pushed into my upper back. It's the triceps stretch I feel the best, better than the stretch DC does, which I've tried.. never really got it to work for me. If anyone has the same problem and need a better explanation of this, LMK.

H1 Machine row static scap retractions
45,35 @65kg
20 @80kg

Stepping up the game here. It's back muscles for Krapps sake! They need weight.
Upper back stretch: 35sec @70kg

H2 Pec dec
13,8,8 @55kg

I don't like these.. the strength curve is screwed up. While I'm still super strong in the stretched position, I don't stand a chanse getting the handles together. Flyes would be better, but I'm so tired at this point I dunno if I'd be able to keep up the intensity with something like flyes.

Chest fly stretch: 45 sec @18kg DBs

peri and pwo: the usual

I love drinking carbs and protein during my workouts. When I'm finished, my muscles are all wiped, but it's not like I want to go home and just lie down in bed. My mind is pretty clear, I don't feel like I need to sleep ASAP.. I'm guessing central fatigue is decreased because of my peri nutrition. Because before I started with it I used to be dead beat by a workout as long and hard as this.
 
Peri is 50g protein and 50g carbs
PWO is 50g protein and 60g carbs.

It's a lot of protein, I know. I'm just blindly following Alan Aragons recommendations from a post on BB.com :p
 
I'm at my GFs surfing the net so I'm just posting the interesting stuff I find here.. that way I'll still have it when I get home.

I also have two workouts that will be coming up shortly.
 
Legs

A1 Bulgarian squats off box
9;3;3 @30kg DBs

B1 BW hams
3 or 4,3,3,3 @BW
3 @ up and down the ROM I can handle (not very big)
3 @BW

C1 SLRDL
15;8;6 @22kg DBs

D1 Pistol squats
10@5kg
7 @7.5kg

E1 Sissy squats
12 @BW
6,3 @5kg

F1 SL calf raise
11,10 @30kg

F2 Seated calf raise
14,12 @140kg

I'm amazed at how strong you are at this.. moving 140kg with my calfs feels good. Though the ROM is not that large with calf raises.

G1 Leg press tibialis anterior
X@20kg
15,10 @30kg

H1 Side plank
45,40,30

H2 Plank
35,35,35

Peri and PWO: the usual
 
Upper

A1 Pullups
5,4 @7.5kg
4,4,3,3 @5kg

B1 Bench press
2 @100kg
3,2,2,2 @105

better than last time.
No superset between this and pullups as the benches was busy when I arrived

C1 Machine row
10 @50kg
8,10,10 @65kg
8 @70kg

D1 Cable row m.pron. grip
13 @23.5kg
9,9,8 @28kg

Rowing just below my chest. Elbows are pretty much flared.

E1 x pulldowns
11 @33.5
5,5 @38.5
7 @33.5

F1 Face pulls
10,8,8 @55kg

G1 Chins
5,4,4 @bw
bad rom last rep of last set

G2 EZ preacher Curls
13,8,6 @10kg + bar

H1 CGBP
5 @85kg
6,5 @80kg

H2 Skull crushers
7,5 @12kg DBs
8 @10kg DBs

I1 Machine static scap retractions
35,25,25 @80kg

I2 Pec dec
14,9 @55kg
Upper back stretch: 40 @70kg

I2.5 DB fly
10@ 12.5kg DBs
Incline fly stretch: 40 @18kg dbs

I'm gonna try to do these instead of pec dec. Pec dec just sucks.. the resistance curve is utterly ****ed up. I want it to be heavy when my pecs are stretched, the flyes gets that done, the pec dec doesn't.

Peri and PWO: the usual
 
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