FroztSpectre's Workout Log

[ROCKET LAUNCHER]

wah 1x16 pullups
your back must be quite strong
should be able to do heavy barbell rows

 

[FroztSpectre]

wah 1x16 pullups
your back must be quite strong
should be able to do heavy barbell rows

My pullups is normal grip leh, not wide grip.

I don't dare do heavy barbell rows, cause i think my form not that right. Might hurt my back =/

O offtopic, does having less sleep affect my strength?
I slept at like 2.30am yesterday, and wokeup at like 8am today and i felt very weak.

 

[Cute_Hippo]

My pullups is normal grip leh, not wide grip.

I don't dare do heavy barbell rows, cause i think my form not that right. Might hurt my back =/

O offtopic, does having less sleep affect my strength?
I slept at like 2.30am yesterday, and wokeup at like 8am today and i felt very weak.

same here, first time doing rows my back felt very sore, and never touch that again

 

[sazuro]

My pullups is normal grip leh, not wide grip.

I don't dare do heavy barbell rows, cause i think my form not that right. Might hurt my back =/

O offtopic, does having less sleep affect my strength?
I slept at like 2.30am yesterday, and wokeup at like 8am today and i felt very weak.

If you don't wanna do barbell rows (which I personally feel is considered a staple in any program), perhaps consider doing your pull-ups with some weights.

Meaning, weighted pull-ups.

And concerning sleep, its different for everyone. Some people get by with 4 hours sleep, others need 8-10 hours.

It could also be due to auto-regulation.

 

[XanderBuilt]

Single arm DB rows is a good alternative.

Pull ups work the width of your back but for thickness a rowing motion is better.

Consider a machine row, cable row or iso lateral row - these would all perform the rowing motion but you are seated and will not hurt your lower back.

Eventually you'll need to do BB Rows, perhaps in 3 months or so, but work up to it.

 

[galapogos]

Agree with DB row. It also works on the anti-rotary aspect of core stability. Takes the lower back mostly out of the equation too so much less chance of injury. You just need heavy enough DBs though, or go high rep.

 

[FroztSpectre]

I'll try to upload a video of my Barbell Rows when i'm Gymming with my friend then,
maybe you guys can help out with my form =D

Edited:
Oh ya, i can do alot of pullups not because my back is strong, it's because im light =P
55KG only LOL.

I'm uploading a pic of my back, will be posting it later.
[All taken by my ****ty phone cam LOL, video mode and camera mode =P]

 

[FroztSpectre]

Date: May 07 2011
Time: ~3.30pm (Didn't take note of time)
Venue: Gym @ Bedok Reservoir [Blk 714A, level 3 of the carpark]
------

Squats:
2x5 Empty Bar [Warmup]
5x5 22.5KG a Side

Bench Press:
[Forgot Warmup, so treat the 1st set as Warmup]
6x5 18.75KG a Side
1x3.5 20KG a Side

Barbell Rows:
2x5 Empty Bar [Warmup]
5x5 20KG a Side

-----
Extras:
Bicep Curl [Alternate between Right and Left Arm]
Right Arm: 3x8 16kg [Assisted with Left Arm]
Left Arm: 3x8 16kg [Assisted with Right Arm]

Cooldown:
4.5mins of paddling in Stationary Bike, ~75rpm @ level 1 intensity =P

<After Reach Home, went down the playground to do some pullups>
1x13.5 Pullups
2x Nooby Freestyle Pullups. LOL.

Notes:
I asked my friend to video me doing Barbell Rows. Seems like my form really sucks, cause my body cannot parallel to the ground, and my back often go from like 0degrees slowly to 60degrees angle =.="

 

[ROCKET LAUNCHER]

your barbell rows so fast move to 60kg 5x5 already? strong wor

anyway you don't need to keep your body parallel to ground when doing rows

 

[FroztSpectre]

your barbell rows so fast move to 60kg 5x5 already? strong wor

anyway you don't need to keep your body parallel to ground when doing rows

Later i upload 3 videos[very split cause my friend dont know how to record =P]

I think i'll blow my back if i continue to use that form.

Edited:
Will probably drop to 52.5kg and try to correct my form all that.

 

[FroztSpectre]

Uploaded...

Freaking Windows XP cannot use Windows Movie Maker to edit mov files .... Make the whole thing look so choppy with my other video editor...

The more i watch... The more i feel like my back's gonna break soon..... if i cannot correct my form.

 

[galapogos]

You're not strong enough to row that weight properly. Please focus on your form.

 

[manyu882]

use lighter weight. you are still young. don't injure yourself. once injured, it will never be as good as before.

 

[L2oyd88]

thats pendlay rows man, every rep is reseted to the ground.

 

[rundymc]

^Nope. Pendlay rows are done with a more perpendicular back position and elbows flared (pull to chest instead of belly). But yup, reset every rep.

@OP. Lower weight, don't reset to the floor (try narrowing foot position). Keep your lower back TIGHT, the whole time.

Don't think of it as bending over. Think of it as reducing your torso angle by sticking your ass out.

 

[Bear943]

@Frozt

I do not know the best form for barbell rows but yours is quite bad with the lower back moving around like that mid set. It is best to lock the lower back and have your spine in a neutral position and do not move out of this locked position throughout the entire movement.

 

[FroztSpectre]

Yep thanks for the comments.
Was playing around with the weights.

The biggest concern i had was does my body have to be parallel to the ground, or can i go at 45degrees or so, and not resetting at the floor.

Looks like i found my answers so far =D

 

[cowed77]

Dun the lower back, or the core as an extension, gets cooked frm that?

It's one of the reason why I don't row as well haha.

 

[Byakuya]

wa is that clubfitt? so empty..

normally clubfitt ****in every bench sure covered with a towel lol

 

[derrickgyn]

wa is that clubfitt? so empty..

normally clubfitt ****in every bench sure covered with a towel lol

Looks like the new bedok gym..

Clubfitt gyms are always short of benches. Hate it when people sit down and just do concentration curls for 20 mins straight..