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Today we start with Table Rows aka Australian Pull ups (From down Under) Knees bent 90 degrees.

Lie so that your chest is directly under the thing you are going to use to pull yourself up on.  Reach up an grab the bar or table with an underhand grip, your hands slightly wider than shoulder width apart and your feet pulled in towards your butt.

Keeping your body in a straight line, from your knees to your shoulders, pull your chest to the bar or surface.

Slowly lower yourself back down, fully extending your arms at the bottom.  To adjust difficulty we will pause at the top of the movements.

With progress you should be doing these with legs straight like the image above.

Begin the next Progressive exercise by elevating the feet. Readjust your position if the bottom of your chest does not touch the supporting surface between your hands. For added difficulty you may pause for two seconds at the top. 

pull ups assisted chair 2 second hold.

I'll teach a trick that will save you a ton of excuses.  You don't need a pull up bar.  Place a towel across the top ledge of a sturdy door, and another one tight against the top hinge of the door.  You drape the towel over the top of the door to prevent that door from closing on your fingers.  Now you hang off the top of the door (please make sure it can hold your weight) and you now have a pull up bar. 

he door has an added advantage of being harder by causing friction with the body against the door as you go up and down. Now that that's out of the way, let us continue to the assisted pull ups using a chair.

With as little assistance from your legs as possible, pushing against the chair, pull yourself up against the door until your chin is over the top.

With assistance of your legs, lower yourself slowly until your elbows are straight, really feeling the stretch in your back and arms at the bottom of the movement. For added difficulty, pause at the top of the movement.  Once you can do two sets of 30 I would prepare for pain.

Unassisted negatives are pure evil.

With as little assistance from your legs as possible, pushing against the chair, pull yourself up against the door until your chin is over the top.  

With your chin over the supporting surface, lift your legs off the chair, and lower yourself with out the help of your legs. Once at the bottom, use the legs to get the chin back over the bar. Once up, release the legs and lower yourself using only your arms.

Burn out with these, I would do as many as possible for as many sets as you can to conclude the workout.  Doing negatives will deplete your reserves completely, I would Shoot for one or two sets to build strength. Warm up and eat your porridge. Lets stay motivated fam

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