Yeah, my shoulder is a bit forward, and the lack of scapular retraction in my back caused much pain with training chest for years.
Just take some time off, and come back later
[Journey] Join me on the road to weighted pull ups
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Just take some time off, and come back later
Really depends on the severeness. If you can't do it without pain, just don't do it. I have no issues with them. Lately I've been doing 2 second paused reps, where I pause 2 seconds as the bottom and go explosive on the way up, to get more glute contraction.Good progress
Do you manage to do squats without hurting your back?? I also have a little bit of Scoliosis and I had to stop doing them.
How many calories do you take per day?
Currently cutting on 2700-3100 a day, based on how active I am during the day.
Appreciate it mate
First off, I am terrible at these kinds of write-ups, but I'll try my best on this Saturday evening in a country where we get a fine if we leave the house after 21:00.
I am making this thread to hold myself accountable of a goal I have been having for ages, but never started working on. I also hope this thread will motivate others to start working out, as it has way more positive aspects other than the physical part. In fact, if I never started working out I most likely would've been the old desperate dude with zero confidence who would've ended up in a cubicle for the rest of his life.
My goal I am talking about, is pull ups (weighted ones in general) - which I completely suck at after 4+ years of lifting.
You might think: "pull ups are so easy, I can do many of them and I barely lift.".
This is not the case for me. I am 6'6 (~198cm), with a crazy ass wingspan, which makes pull ups extremely difficult because of the long range of motion. Next to that, I am currently 92kg after cutting down to about 13% body fat, which gives me about 10-12kg more bodyweight than if I would've been shorter. My guess that I can only do one or two with strict form currently, but the first training will show if that's the case.
It means that starting out will be harder, but it doesn't mean that 20kg weighted pull ups are not possible. I've gone through so many physical changes from almost being anorexic to the image above, that I know I can actually do this. (No, I am by far not huge, but I am extremely proud from where I came from - gained almost 40kg of mass on body and long ass limbs in 4-5 years.)
I will be running my good old legs pull push split, six days in a row with a rest day on Saturday. Volume is currently not high, as we came out of a three month lockdown last week. I will update my programs and volume when the weeks go by.
First I'll have to see how regular pull ups go. If they're too difficult, I'll start out doing negatives, dead hangs, etc.
Also, the push day looks pretty lame with only doing push-ups and banded flies for chest, but faith decided to give me scoliosis, so my left shoulder is in a kind of fucked up position - this is the best way around it though, and I am not complaining
I will make an update probably twice every week after my pull day.
Hopefully I can motivate others to start a similar goal - we are all in this together
Extra
If anyone else is interested in starting with working out, I highly recommend checking out the website and YouTube channel of Renaissance Periodization.
Nice job with you being 6.6foot that will make you doing chin-ups I suspect very tough unless you got like a very big say doorway or some other place you can do it on.
I can't remember it's name but I think the Tennis player called Andy Murray used before like another version of it but I can't remember the machine name to do chin-ups on a machine low down
Even with some of the doors in my house being over 6 foot I still think be hard for you to do it.
Hit 4 strict pull-ups in a row. Building up and it's slowly increasing.
Extreme tallness is not an excuse, it's just an obstacle to work around.
Can't wait to see these new gains by finally incorporating weighted pull-ups in my training soon.
Currently 90.2 kg and leaner than ever. No regrets that I started cutting. These lost ~5kg changed my whole physique and appearance. Smaller waist, leaner face, veins popping out of my arms.
Bench press is also increasing like crazy, even while losing weight. Hit 70kg paused for a 4x8. Muscle memory really is a thing, and it's the first time experiencing it.
I'm experiencing some shorter nights though because of this caloric deficit. Looking to continue for 2-3 more weeks before I go on a lean bulk for at least 6 months.
Extreme tallness is not an excuse, it's just an obstacle to work around.
Can't wait to see these new gains by finally incorporating weighted pull-ups in my training soon.
Currently 90.2 kg and leaner than ever. No regrets that I started cutting. These lost ~5kg changed my whole physique and appearance. Smaller waist, leaner face, veins popping out of my arms.
Bench press is also increasing like crazy, even while losing weight. Hit 70kg paused for a 4x8. Muscle memory really is a thing, and it's the first time experiencing it.
I'm experiencing some shorter nights though because of this caloric deficit. Looking to continue for 2-3 more weeks before I go on a lean bulk for at least 6 months.
Sounds good in a town near my house beach area you have good outdoor Chin up bar even with your height I suspect not give you many issues it's outside so gives you no really height issues overall.
Maybe if I bring a ferret with my to the gym my pull ups will be doubled
You could be right one of my ones decided for some reason he found at gym area a giant flower so he wanted to bring it home for some reason.Maybe if I bring a ferret with my to the gym my pull ups will be doubled
Currently experimenting with negative pull-ups after my regular sets (which are about 4x3 strict reps).
Did 5-second negatives where you jump up to the bar, and I was very surprised to see that I could hold them and descend a lot slower and controlled than compared to when I tried them a month or two ago.
Did 5-second negatives where you jump up to the bar, and I was very surprised to see that I could hold them and descend a lot slower and controlled than compared to when I tried them a month or two ago.
Completed my ~10 week cut. Lost about 4.5kg which seems to be almost all fat, as my strength on all exercises either stayed the same or even increased (a lot).
Going to lean bulk in a 200-300 kcal surplus for at least 6 months now, and finally build my chest.
Going to lean bulk in a 200-300 kcal surplus for at least 6 months now, and finally build my chest.
Starting point of my bulk, main focus is delts, chest and arms (especially arms as my previous wrist injury messed arm training up for the last months)
~90kg atm, aiming for ~96kg around end of the year
~90kg atm, aiming for ~96kg around end of the year
All is going well. Bulking has become very easy for me to get all my food down.
Currently on 3800 kcal a day, and gaining slowly. Been eating muesli a lot lately, but in kind of an extreme way.
I take 300 grams of quark, and add 125-150 gr of muesli in it. It's cheap, and an easy meal that contains an insane amount of calories.
Currently on 3800 kcal a day, and gaining slowly. Been eating muesli a lot lately, but in kind of an extreme way.
I take 300 grams of quark, and add 125-150 gr of muesli in it. It's cheap, and an easy meal that contains an insane amount of calories.