I can finally do a full chin up

I recently posted about my exciting accomplishment on FACEBOOK.

I can finally do one full chin up.   Yeah!!!   That means using no bands, no jumping, no chairs. Just one full chin up by myself.

I owe a lot of it to my Iron Gym Bar. This thing is great. I saw it at my brothers house years ago. He showed some of the things you can do with it, and I ended up buying one for myself. I used to be able to do a few chin-ups a few years ago when I was in decent shape. Unfortunately, I went through a stage in my life fairly recently where I didn’t exercise and eat a ton of junk food.  Since I’m 41 and my metabolism isn’t quite the way it used to, this lead to being overweight.  So after  MANY!! weeks of eating clean and exercising, I can now proudly do a chin up. : )

The picture shows the Iron Gym Bar with one of my bands attached.  Having a resistance band can help with building the muscles necessary for doing chin ups and pull ups.  You put your knee in the bottom loop and than you lift yourself up.  As you get better, you can use bands that have lesser resistance.  Another exercises to train those muscles are inverted rows (which can be done using your kitchen table and are shown in the video link below).  Lastly, I recently came across a very nice article with video’s included from Mark Sisson.  The article is called The Importance of Pull Up Bar Training.  It has some great exercise examples. Please click on the link to read the article.

VIDEO LINK

Exercise – thinking outside of the box.

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Tire = Free

Sledgehammer = $10.00

Work Out Area = backyard = Free

The following three links are good video’s to watch. The first one is a youtube video showing some sledgehammer exercises. The second one is a great article done by Mark Sisson over at Mark’s Daily Apple.   There is a lot of information in there, including proper form.  The third link isn’t a workout I’ve done personally, but it shows a back yard workout that includes a lot of exercises using the tire.

LINK FROM MARKS DAILY APPLE

I haven’t done this entire workout personally, but the following video has different backyard exercises using a tire.

Weight Plate Metabolic Circuits

I exercise every other day.  I sometimes will even just take weekends off.  I’m looking forward to talking more about my history and current exercise routines.   I exercised yesterday, so today I had no plans on exercising. However, my 6 year old daughter was begging me to exercise. She sometimes likes trying to mimick me. I also incorporate some fun little kid type obstacle courses at times for her.

I had this little workout saved in my firefox bookmarks menu.   I did three rounds with each exercise being done 5-6 times. I pretty much did exactly as the video showed except I did three rounds and the video shows one round.

I liked it a lot.  It was harder than I thought. I started with a 10lb plate, but it felt way to light. I ended up using a 25lb plate. I did this down in the cellar, but I love exercise routines that are simple to do in the backyard. I have a 6 and a 4 year old and I need to think about different exercise routines I can do while they are playing in the backyard.

The names of the exercise when using the plate are:

Overhead Squat
Swings (like kettlebell swings)
Bentover Row
Reverse Lunge and Twist
Diagonal Chops