New Routine

Tomorrow is looking like this for me: 605 push-ups, 50 pull-ups, 50 dips, 12 hammer curls, 12 zottman curls, 5 wrist rolls. I'm on Week 21 of push-ups, Week 5.5 on pull-ups, and Week 1 on hammer curls and zottman curls.

I included the biceps dumbbell curls because the only exercise targeting them were the chin-ups and close-grip chin-ups. I'll be using 21lb weights. starting at 12 reps total and upping it by 4 reps each workout. The wrist rolls target the forearms and the wrist flexors. It gives an instant pump. It's good for vascularity as well.

Exercise References

These two sites are great references. They have muscle charts for you to select from, that'll give you a list of exercises and stretches for that muscle. The first, which has videos is Bodybuilding.com and the second, which is more detailed and lists the smaller muscles is Exrx.net. Be careful not to accept any information as blatant fact. It's good to check a number of resources to ensure the technique you're using won't injure you, that the exercise you're performing is hitting the region you're trying to work, and so that you can find variations, finding what works best for you.

Log Update 101008

625 push-ups
47 pull-ups
47 dips

I finally started working legs this week. I've had trouble with squat form so I'm focusing on the following 4 exercises: Step-Ups, Lunges, Reverse Lunges, and Calf Raises. I'm using 1x 21lb dumbbell and switching hands half way through each set. I plan to use 2x 21b dumbbells and just increase in reps and sets since I have no other dumbbells. I'll update how that works out in 1-2 months time.

Pull-Up Technique

I've only recently started breathing correctly on pull-ups. I find it awkward because you're supposed to exhale as you begin the first rep. I also recently found out that when you're in the up position, you should pull your shoulders back and push your chest forward. For range of motion, your arms should be locked on the down position and your chest should touch the bar in the up position. Just getting your chin over the bar isn't good enough. I also recommend not using any momentum as used in kipping pull-ups.

Perfect Pushup

I recently was able to try out Perfect Fitness's Perfect Pushup. I had wanted to try them for a very long time and was excited as I tried it out. The handles actually spin both clockwise and counter-clockwise. I'm not sure if there's a way to lock it so that it can't spin. I have read in a bodyweight book that it's good to fight resistance and spin your hands inward to create a spiraling motion that goes all the way up to your shoulders. The bottom is rubber coated so it doesn't budge beyond the spinning left and right. I don't care for them and I wouldn't use them again. I'm aware that because you can move the two handles around that you can try more variations perhaps, but I prefer grounded push-up handles.

One-Leg Push-Ups and Rotational Push-Ups

The close-grip push-ups weren't working out for me. The grip was painful and the range of motion wasn't there. I'm sure I could have improved with them after a while, but I already have a similar close-grip push-up in the triangle push-ups. So I've exchanged the close-grip and decline close-grip with one-leg push-ups and rotational push-ups. One-leg push-ups involve holding one leg straight in the air while performing push-ups then switch for the next set. Rotational push-ups are normal push-ups where you go down, then up, then roll to left side and extend right arm straight towards ceiling and hold for a pause then do a push-up and come up and roll to the right side with left arm straight.

Log Update 20101001

605 push-ups, on to Week 20
44 pull-ups
44 dips

I tried using the back of a chair to get a steeper decline, but the chair just rocked up and down with each rep. I'm just going to have to kick my feet up on some furniture or the wall. I have had success with chest dips though. Grip the parallel bars,  start in up position with arms locked, point chin to your chest, cross legs in front of you and suspend them up. Your chest should be tilted down.