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Kaprice Goes for the FINAL 20 POUNDS!

Kaprice said:
I LOVE Planet Fitness. I was sad when I moved and the nearest one was a 30 minute drive. Had to switch to VASA, which apparently used to be a Gold's Gym.

I don't think they have weight belts for use, but it's possible. I'll have to ask.

But not for a while. I'm going to let my muscle get used to the chin ups without extra weight first.
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Grab two ropes. Wrap one wrope around your waist and tie a knot. Pull the second rope through the plate, wrap around the rope around your waist, tie a knot (a secure knot) and there you go.

Edit: but I still think you should focus on the negs without weight....you could throw 300 pounds around your waist and fall off the bar all day long...not gonna help.
 
Kaprice said:
Thank you. WIMP!!!
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Careful. At least HGP has gunz. Sure, he can't deadlift, squat, bench.. wait.. beyond pull ups and curls I don't know what he does....
 
HIT4ME said:
Careful. At least HGP has gunz. Sure, he can't deadlift, squat, bench.. wait.. beyond pull ups and curls I don't know what he does....
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Hehehe! But I must do something right. Besides, YOU are the pull up guy, I'm way behind at the challenge.
 
hairygrandpa said:
Hehehe! But I must do something right. Besides, YOU are the pull up guy, I'm way behind at the challenge.
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Ummm....you can bang out 150 pull ups in a session. Not me. I can't even do that all day. The difference is you've only done 4 days of work and I've done 13.
 
HIT4ME said:
Ummm....you can bang out 150 pull ups in a session. Not me. I can't even do that all day. The difference is you've only done 4 days of work and I've done 13.
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Hmmm, true. You ARE a wimp! LMAO :)
 
Even though yesterday was an off day, I took my wife to the gym last night. I didn't do my normal routine -- just a full body, alternating with my wife. I just did each exercise as fast as I could for 30 seconds.

It ended up being a tough workout, even though I had good rest times during my wife's turn.
 
Kaprice said:
Even though yesterday was an off day, I took my wife to the gym last night. I didn't do my normal routine -- just a full body, alternating with my wife. I just did each exercise as fast as I could for 30 seconds.

It ended up being a tough workout, even though I had good rest times during my wife's turn.
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Others take the wife to the cinema, theater or restaurant, LOL.
 
I decided to try something different for my run, today.

Here's what I NORMALLY do:

Each lap is just shy of 1/3 mile.

There's a bit of a hill on roughly both sides of the lap, practically dividing the lap in half -- one hill up and one hill down. The up hill is uncomfortable to run. I'd guess it's 30 to 40 yards long.

So, normally I run at a moderate pace until I get to the up hill. Then, I walk up that and then continue walking until I feel somewhat recovered. Then I run moderately until I get to the hill again.

Today, I wore a heart rate chest strap monitor, with a readout on a watch.

I ran at what felt like a very fast pace (though you still couldn't call it a sprint) until I got to the hill. My heart rate at that point was typically up or down a couple from 165.

Then I'd walk until my heart rate dropped to 135 (on the first lap -- it never got that low again after that, so for all the later laps, I walked until it hit 140).

Then I'd run as fast as I thought I could handle it until I hit that hill again.

Each lap required a longer walk before my heart rate calmed down.

What really surprised me was that at about the 1.5 mile mark, my heart rate would drop to 140 while my breathing was still quite heavy and out of control. IOW, I was still gasping for breath at the time my heart rate suggested I was ready to start running fast, again.

I'm going to do this type of running every so often -- not sure if I'll alternate every other one or what. But, I feel this is a good way to improve my recovery time and increase my speed and endurance.

I was a bit disappointed -- but not really surprised -- that running faster and walking until recovery resulted in a significantly slower time for the 2 miles.

I did 2 miles in 25:12.

For comparison, my last run (4/26) was done in 22:28.
 
hairygrandpa said:
Others take the wife to the cinema, theater or restaurant, LOL.
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Yep. We decided to try something different last night. We both enjoyed it. And it was free! :)
 
Today was Shoulder day, and for the foreseeable future, that means rehab.

Again, I started with chin ups -- and great news:

On all 4 sets (of 1) I was able to hold in the top position for a count of 5 to 7. Then a controlled negative of around 5.

That's a huge improvement since last week I couldn't even hold at the top for a count of 1. It would be wonderful if that means I'll be doing positive chins soon.

I'm going to continue holding at the top until gravity starts winning, and then doing a slow, controlled drop.

The rest of the short workout was stretches, forced ROM, and roller work.
 
Kaprice said:
I decided to try something different for my run, today.

Here's what I NORMALLY do:

Each lap is just shy of 1/3 mile.

There's a bit of a hill on roughly both sides of the lap, practically dividing the lap in half -- one hill up and one hill down. The up hill is uncomfortable to run. I'd guess it's 30 to 40 yards long.

So, normally I run at a moderate pace until I get to the up hill. Then, I walk up that and then continue walking until I feel somewhat recovered. Then I run moderately until I get to the hill again.

Today, I wore a heart rate chest strap monitor, with a readout on a watch.

I ran at what felt like a very fast pace (though you still couldn't call it a sprint) until I got to the hill. My heart rate at that point was typically up or down a couple from 165.

Then I'd walk until my heart rate dropped to 135 (on the first lap -- it never got that low again after that, so for all the later laps, I walked until it hit 140).

Then I'd run as fast as I thought I could handle it until I hit that hill again.

Each lap required a longer walk before my heart rate calmed down.

What really surprised me was that at about the 1.5 mile mark, my heart rate would drop to 140 while my breathing was still quite heavy and out of control. IOW, I was still gasping for breath at the time my heart rate suggested I was ready to start running fast, again.

I'm going to do this type of running every so often -- not sure if I'll alternate every other one or what. But, I feel this is a good way to improve my recovery time and increase my speed and endurance.

I was a bit disappointed -- but not really surprised -- that running faster and walking until recovery resulted in a significantly slower time for the 2 miles.

I did 2 miles in 25:12.

For comparison, my last run (4/26) was done in 22:28.
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This is actually a healthy strategy. Most cardiologists will tell you that your heart's ability to recover is a BIG factor in determining how healthy your heart is. This is actually a reason long, LISS cardio isn't all that great for your heart like a lot of people think. It trains your heart to get to a moderate rate and stay there for a long period, but doesn't train your heart to work hard and recover. Going hard, getting over 90% and then recovering - this type of training will greatly improve the health of your heart. You will find that with time you will have smaller and smaller refractory periods, even though you are actually working harder because you can sprint harder.

And the gasping for air even after your heart recovered is one of the big factors that people use when they try to explain why interval training is so effective, even though your periods of exercise are short and thus the caloric expenditure is smaller - you keep burning calories because you create an oxygen deficit that your body may take hours to recover from. I've done intervals and been laying in bed 8 hours later and realized I was still breathing just slightly heavier and recovering.

Great work.


Kaprice said:
Today was Shoulder day, and for the foreseeable future, that means rehab.

Again, I started with chin ups -- and great news:

On all 4 sets (of 1) I was able to hold in the top position for a count of 5 to 7. Then a controlled negative of around 5.

That's a huge improvement since last week I couldn't even hold at the top for a count of 1. It would be wonderful if that means I'll be doing positive chins soon.

I'm going to continue holding at the top until gravity starts winning, and then doing a slow, controlled drop.

The rest of the short workout was stretches, forced ROM, and roller work.
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More great work - you WILL be doing chin ups sooner than you expect. Keep at it.
 
Leg Day.

I really did not feel like working out, but I did it and pushed through it.

I started with chin ups.
I managed to hold at the top for a count of 10 for my first to sets (of 1). Then a 10 count negative.

That's a very nice improvement, given that 2 weeks ago, I couldn't hold at the top at all. 2 days ago, I held my first set (of 1) for 8.

My 3rd and 4th sets had a top hold of 7 and 6, respectively, and a 6 count negative drop.

Lunge steps -- my goal is 100 in a single set.
56
42

-- why does this only hurt my quads? I barely feel it in my hamstrings -- other than my left one (the one that was injured a few years ago and never fully recovered) complained a bit.

BW Squats -- I've been incorrectly calling these Hindu squats. But, I guess they're just normal body weight squats.
-- my goal is 100 in a single set.
-- I took rather long rests between each of these, as each set about killed me.
40
40
40

Heel walk -- goal is 200 in a single set
160

Toe walk with 20 lbs DBs
200

Leg ext
130 x 6
100 x 8
70 x 10

Leg curl
100 x 6
85 x 8
70 x 10

I've been home for 2 hours -- even had a 30 minute nap. And, I'm still pretty much wasted. Wiped out. Worthless.
 
I did. It appears that's still a ways off.

I could probably do one starting at the halfway point. But, below that I'm weak as a kitten. On my negatives, once I hit the halfway point, I feel gravity nearly take completely over.
 
1/4 walk to and from the park.

2 mile jog at the park

You may recall that my last run I tried going fast then walking until my heart rate recovered.

In that run, my total time was slower than my normal run 4/5 of a lap, walk 1/5, repeat.

Today, I decided to see if I could go the full 2 miles without walking -- albeit at a slower pace.

SUCCESS!

Today (2 miles, no stopping or walking): 23:56.

Previous (2 miles fast run, walk to HR recovery): 25:12

Previous 2 (2 miles normal run, walk to BREATHING recovery): 22:28


I think I'm going to start alternating between slow, steady, no walking and fast run, walking to HR recovery. I think both methods have value.
 
For my daughter-in-law's birthday, our family went to our local amusement park -- sort of a poor man's Disneyland (though still ridiculously expensive!).

It involved a LOT of walking and standing. I felt strong all day. And my muscles were not sore the next day. That was Saturday.

I went for my 2 mile run, today, and my left calf started warning me it was about to PULL -- after just 1 lap (1/3 of a mile).

So, I stopped and stretched a bit and then tried to continue my run. Nope. The calf gave me some more serious warning.

So, I stopped completely and just played with my 1 year old grandson at the park while the rest of my family finished their run.

On the walk home (1/4 mile up hill), I had to walk on my heel rather than push off my toes like normal.

Once again, my aging, out of shape body betrays me. I was making such great progress. I thought my days of pulled muscles were behind me.

I assume the 10 hours of walking on Saturday fatigued my calf and Sunday wasn't enough of a recovery time.

I don't know how long this is going to keep me from running, but I'm pretty bummed out.

I've got a roller stick, so I'll do some roller work on it today and every day until I can run again. I avoided a full on PULL, but I can tell it's just one wrong step away from one.

On the plus side, I tried doing a chin up on the playground bars -- and managed to get TWO in! Disclosure: I wasn't quite at full extension at the bottom and I didn't get my chin all the way over the bar, but this was a major improvement from not being able to do even one just last week.
 
Kaprice said:
For my daughter-in-law's birthday, our family went to our local amusement park -- sort of a poor man's Disneyland (though still ridiculously expensive!).

It involved a LOT of walking and standing. I felt strong all day. And my muscles were not sore the next day. That was Saturday.

I went for my 2 mile run, today, and my left calf started warning me it was about to PULL -- after just 1 lap (1/3 of a mile).

So, I stopped and stretched a bit and then tried to continue my run. Nope. The calf gave me some more serious warning.

So, I stopped completely and just played with my 1 year old grandson at the park while the rest of my family finished their run.

On the walk home (1/4 mile up hill), I had to walk on my heel rather than push off my toes like normal.

Once again, my aging, out of shape body betrays me. I was making such great progress. I thought my days of pulled muscles were behind me.

I assume the 10 hours of walking on Saturday fatigued my calf and Sunday wasn't enough of a recovery time.

I don't know how long this is going to keep me from running, but I'm pretty bummed out.

I've got a roller stick, so I'll do some roller work on it today and every day until I can run again. I avoided a full on PULL, but I can tell it's just one wrong step away from one.

On the plus side, I tried doing a chin up on the playground bars -- and managed to get TWO in! Disclosure: I wasn't quite at full extension at the bottom and I didn't get my chin all the way over the bar, but this was a major improvement from not being able to do even one just last week.
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Congrats on your chin ups!
If walking/jogging is too stressful to your calfs, do the bike -don't rest the legs. Anything you can do without discomfort will strengthen you, don't throw the towel.
 
Even with the botched run, today -- and a Saturday of Amusement Park food -- I'm tied with my all-time low on the scale.

And I just noticed I'm able to comfortably go in another notch on my belt!
 
Kaprice said:
For my daughter-in-law's birthday, our family went to our local amusement park -- sort of a poor man's Disneyland (though still ridiculously expensive!).

It involved a LOT of walking and standing. I felt strong all day. And my muscles were not sore the next day. That was Saturday.

I went for my 2 mile run, today, and my left calf started warning me it was about to PULL -- after just 1 lap (1/3 of a mile).

So, I stopped and stretched a bit and then tried to continue my run. Nope. The calf gave me some more serious warning.

So, I stopped completely and just played with my 1 year old grandson at the park while the rest of my family finished their run.

On the walk home (1/4 mile up hill), I had to walk on my heel rather than push off my toes like normal.

Once again, my aging, out of shape body betrays me. I was making such great progress. I thought my days of pulled muscles were behind me.

I assume the 10 hours of walking on Saturday fatigued my calf and Sunday wasn't enough of a recovery time.

I don't know how long this is going to keep me from running, but I'm pretty bummed out.

I've got a roller stick, so I'll do some roller work on it today and every day until I can run again. I avoided a full on PULL, but I can tell it's just one wrong step away from one.

On the plus side, I tried doing a chin up on the playground bars -- and managed to get TWO in! Disclosure: I wasn't quite at full extension at the bottom and I didn't get my chin all the way over the bar, but this was a major improvement from not being able to do even one just last week.
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Heck yes!!! Welcome to the world of chin ups! Nice work.

As for the pulled muscle...You are the one that always plays the long game, so what is there to be bummed about? Life is full of setbacks, if it was all going from point a to point b, everyone would be there. You have done a lot of work building new habits and changing who you actually ARE. How you eat, how you exercise, your habits - you have come a long way. A couple weeks off for an injury won't change you back.
 
HIT4ME said:
As for the pulled muscle...You are the one that always plays the long game, so what is there to be bummed about?
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Doesn't mean I have to LIKE it!

Actually, it's BECAUSE I've been so focused on the long game -- being careful not to push too hard or lift too much -- that I'm frustrated I'm back to pulling muscles when I run. UGH!
 
Today was supposed to be Back Day, but I chose to spend the entire time at the gym doing leg stretches and roller work.

As I mentioned yesterday, I never felt an actual PULL of my calf -- just a warning. But, today my calf is acting like it had a nasty pull yesterday.

I'm limping and have to be careful how I step to avoid a sharp pain shooting up my leg.

I rubbed both calves down with Icy Hot and then put an ice pack on them.

Before doing the stretches, I worked on chin ups.

I first tried to see if I could do any full chin ups. All I managed to do is two 3/4 ups. That is I was only able to get about 3/4 of the way up. But, I was able to do two of those in a single set, followed by a 5 count negative.

Three more sets of a single negative (5 to 6 count)

Overall, I feel that's progress.
 
Yes, it's progress! In a week -or two you will be ready for a couple of them!
 
Since you are measuring everything, is there a circumference increase on upper arms (biceps)?
 
hairygrandpa said:
Since you are measuring everything, is there a circumference increase on upper arms (biceps)?
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It's been a while since I've measured. I'll measure a day or two after my next Arm day. I don't feel like they've grown, though.
 
Kaprice said:
It's been a while since I've measured. I'll measure a day or two after my next Arm day. I don't feel like they've grown, though.
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Will be interesting, all the negatives will have an impact, I bet!
 
If you combined your negative chin ups with BW triceps extensions (horizontal bar), change will be more noticeable, as triceps is 70% of the upper arm.
I use the pauses between pull up sets for triceps extensions, sometimes only to pump blood into the arms, not going to failure.
 
My calf is still acting precarious. I can mostly walk without a limp, but every so often I step wrong and my calf screams at me.

I was honestly surprised that I was actually disappointed I couldn't run, today. I didn't think I was enjoying it.

I can also report that Octadrene Hardcore is very effective at suppressing my appetite. It also increases my energy (or at least perception of it), but it's subtle. When I forget to take it, I absolutely and consistently feel more snacky and hungry.

Also, IML Dream & Grow is still working well in helping me sleep at night -- though I'm still hit and miss as to getting to bed before midnight.
 
Chest Day:

First, my calf seems like it's getting worse, not better. Basically, there's one spot, about the size of a quarter, on my lower calf that hurts like the dickens -- but only if I step in a certain way. So, I'm just limping around, trying not to trigger it.

Chin ups
I tried a full chin up from the very bottom and got 3/4 of the way up.
Then I did two sets of one, where I held at the top for a 10 count, with a relatively quick negative of 3.
Then two sets where I managed to hold at the top for 5 and a negative of 6.
Finally, I ended with a 60 pound assisted set of 4.

Decline Barbell Press (Edited to Barbell from original where I wrongly stated Dumbell)
1. 45lbs 8x
2. 145lbs 8x
3. 115lbs 12x

Barbell Flat Bench Press
1. 150lbs 4x
2. 135lbs 6x

Dumbbell Flat Bench Flys
1. 45lbs 6x
2. 35lbs 8x

DB Hex Press -- I did these holding two DBs, pressed into each other
1. 50lbs x 4
2. 35lbs x 8

Barbell Bench Press (incline)
1. 105lbs 8x
2. 95lbs 12x
 
Decline Dumbell Press
1. 45lbs 8x
2. 145lbs 8x
3. 115lbs 12x
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??? Seriously? Is that 2x145lbs -or 2x 72.5lbs. Either way I'm a pink puzzy in comparison.
 
hairygrandpa said:
??? Seriously? Is that 2x145lbs -or 2x 72.5lbs. Either way I'm a pink puzzy in comparison.
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OOPS! No, I substituted the BARBELL this time.

You will never be a pink puzzy in comparison to my little puppy muscles.
 
Well, I'm pretty frustrated because my calf seems to be getting worse not better.

Today was supposed to be shoulder/traps, but I opted to stretch and massage and do roller work on my legs -- with special emphasis on that calf.

First I did 10 or 15 minutes on chin ups. Nothing worth mentioning, though I tried neutral grip, first, and found it was about the same as the 45 degree angle grip. Basically, I could do two 3/4 ups. Did some good hold at the tops with some good, slow negatives. Finished with 3 sets of assisted ups, with an assist of 50, 70, and 100, respectively.

At the end of my workout, my calf was tender and felt worse than when I got there -- but hopefully that means I did some good release work on it.
 
Stop stretching and rolling because you still have relatively acute symptoms. Instead, Ice bath 5-6 minutes, 5-6 times per day.
You should feel cold, aching, burning, then numbness in 3-4 minutes.

If you do that for 3 days without improvement, you need an ortho consult.
 
celc5 said:
Stop stretching and rolling because you still have relatively acute symptoms. Instead, Ice bath 5-6 minutes, 5-6 times per day.
You should feel cold, aching, burning, then numbness in 3-4 minutes.

If you do that for 3 days without improvement, you need an ortho consult.
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Without a proper diagnose, I guess this is a good advise. I'd may combine it with heat, like a few minutes icing -then a few minutes heating, to have a "blood pumping" effect, bringing nutrients to the injury.
 
Yup, this is my "go to" strategy with no diagnosis. If it works, well that was easy. If it doesnt, u certainly did no harm.
 
Calf doing much better, today. No pain. No limp. But it's still tender. Now I just have to make sure I don't step wrong and undo the improvement.
 
Yesterday was Arms.

I started with just a couple single rep sets of chin ups -- after trying to do full reps -- still at only 3/4 range. On the two reps, was able to hold at the top for only 6 or 7 seconds, which was a drop for me, so I decided to give that a rest for a bit.

I pushed the rest of my workout fairly hard and feeling nicely sore, today.

Pulley Machine Robe Triceps Press (standing)
1. 75lbs 5x
2. 65lbs 8x
3. 55lbs 10x

Cable Kneeling Tricep Head Ext
1. 55lbs 7x
2. 45lbs 12x
3. 40lbs 15x

EZ-Bar Triceps French Press (incline)
1. 50lbs 8x
2. 40lbs 10x

Dumbbell Biceps Curl (incline) Face Up -- for variety, I did these face down. Really felt it in the biceps at the peak.
1. 30lbs 8x
2. 25lbs 10x
3. 20lbs 12x

Concentration Curls -- Also really felt it in the biceps on this one, at the peak. I assume because of the previous one.
1. 20lbs 10x
2. 20lbs 10x


I measured my flexed bicep today and it's 15 7/8". I DID reach 16 several weeks ago, but that was short lived. It went back to 15 1/2 pretty quickly. I probably could have gotten to 16 if I did 15 or 20 low weight pumps, but decided to measure w/o that.

So, I'm pretty happy with my arm development.

I'll probably do full body measurements tomorrow. Looks like my last recorded measurements was 3/26.
 
My calf is doing better but not great. No more limping, but I feel like one wrong step could pull it again. It seems pretty vulnerable. I've been doing only light stretching on it so as to give it a chance to heal. I put it on ice 3 times over a week and that probably was not enough. Not sure if more icing would help at this point or not, since there's no pain.

I was very surprised to discover that I miss my jogs. I thought I hated running.
 
Not that it makes u feel better, but this is the typical path for a muscle strain. They are pesky, persistant, and lurking for waaaaay longer than anyone likes to believe.

Ice every night and after every workout. Dont drag it out for a long time. Use the ice bath method and ur done in 5 or 6 munutes. Hang in there man, you are doing the right thing by not antagonizing it. It sure sounds like a jog will lead to a setback.
 
hairygrandpa said:
Kaprice , get your head out of the fridge -and your azz into the gym!
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What are you going on about? I've been very consistent with my gym attendance.

Also, the fridge isn't my weakness. Salty-crunchies, pop tarts, and I'm starting to get my sweet tooth back! :D

I'm about to start with a new Fat Burner / Energy Builder / Mood Enhancer: Lipodrene Elite.

I ran out of Octadrene Hardcore and decided to try something else.

As I said in an earlier post, I'm steering away from supplements that don't help me with my ACTIONS. So, pre-workout, metabolozers, etc, I'm not going to buy for a while.

If it helps control my appetite, give me some energy, enhances my mood/motivation, improves focus -- I'm very interested in those.
 
Hmmm... You're right. I let several days go by w/o posting my workouts. That's odd. I thought I posting them all.

Anyway, I've been going regularly. I had a pretty good Arm Day on Friday.

I AM, however, taking this week off, to give my body a break. I've been going pretty steady and hard for over a year.

Starting next week, I'm planning on doing a program called "Rebirth" by Jason Ferruggia. It's designed to rehabilitate broken down bodies, build some functional strength, range of motion, and flexibility. It's a four week program.

I'll figure out where to go next after that.
 
Kaprice said:
Hmmm... You're right. I let several days go by w/o posting my workouts. That's odd. I thought I posting them all.

Anyway, I've been going regularly. I had a pretty good Arm Day on Friday.

I AM, however, taking this week off, to give my body a break. I've been going pretty steady and hard for over a year.

Starting next week, I'm planning on doing a program called "Rebirth" by Jason Ferruggia. It's designed to rehabilitate broken down bodies, build some functional strength, range of motion, and flexibility. It's a four week program.

I'll figure out where to go next after that.
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Sounds good! A break is very useful! Changing workouts may be beneficial for new stimulus too.
 
I gotta say hairygrandpa that I was rather hurt that you didn't notice that I did your body weight tricep exercise with the Olympic Bar. I reported it, expecting great praise from my hero.

What did I get, instead? "Get out of the fridge!"

(hangs head)
 
Kaprice said:
I gotta say hairygrandpa that I was rather hurt that you didn't notice that I did your body weight tricep exercise with the Olympic Bar. I reported it, expecting great praise from my hero.

What did I get, instead? "Get out of the fridge!"

(hangs head)
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OH SH1T !
I didn't notice!
Still not found where you mentioned this, anyway, how do you like em?
 
hairygrandpa said:
OH SH1T !
I didn't notice!
Still not found where you mentioned this, anyway, how do you like em?
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Well, now I'm REALLY embarrassed! I DID them but since it wasn't on my workout app, I forgot to manually add that when I reported my workout. DOH!

I actually liked them quite a bit. And I didn't feel silly at all about doing them in front of others -- there are far more embarrassing things about me than that!

I wasn't able to lower the bar much, but what I did produced a nice pump and burn in my triceps. Thanks for suggesting it. And sorry for yelling at you for your negligence. It was my fault. :)
 
Kaprice said:
Well, now I'm REALLY embarrassed! I DID them but since it wasn't on my workout app, I forgot to manually add that when I reported my workout. DOH!

I actually liked them quite a bit. And I didn't feel silly at all about doing them in front of others -- there are far more embarrassing things about me than that!

I wasn't able to lower the bar much, but what I did produced a nice pump and burn in my triceps. Thanks for suggesting it. And sorry for yelling at you for your negligence. It was my fault. :)
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No problem.

The exercise can be hard on the elbows -and maybe on shoulders too. No need to go very low. Today I did them at about solar plexus height, a bit slower and way under the bar, having to look down while doing it, to not scrap with my head the bar. Awesome exercise and firm part of my routine, it even trains abs if you keep em very tight.
Glad you liked them! Thick arms will follow!
 
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