T Nation

Modified Gymnast Routine

Has anyone tired the modified gymnast routine posted as a Short Topic a few weeks ago? If so, what additional movements did you add at the end of the routine, and did you modify it at all? What did ya’ll think of it? Thanks.

Me and my brother did the routine and it was fuckin insane. We only managed to do two sets of the exercise and at the end we were just doing negatives. After that we did some rowing movements and then called it a day.

I haven’t done it recently, but when I did do it in the past, the only thing I changed was the v-grip chin-up. I did this at home on my chin bar and just did narrow-grip chins for the last movement. It’s a great workout. The first set (wide-grip), I was able to knock out 10-12 reps, then after that I was only doing 3-6 reps on each of the other grips. After three sets, I would be sore for days!

Tough routine! I can usually bang out 12-15 solid pullups. But like the article recommended, I kept a few “in the hole” on my 1st set. I did 10 reps, rested 10 sec. and was only able to get 6, then 5, then 4, then 4 on the last set. Hardest pullups I’ve ever done. I debated doing another giant set, but managed to get just a few less than the 1st. It’s very humbling when you’re struggling to get 3-5 pullups, but when you add them all up at the end, over 50 total is what I normally do. I’ll keep trying to improve on the weeks to come. Hard-ass shit for sure!!

I’m finding that it works well. I have been cheating a bit and have been using straps, [but as I have also been doing Ian King’s Great Gun’s programme I have no forearms strength left anyway], however I have found trhat using the straps has actually helped maintained a degree of strength across as five lift variations.

To finish off I have been using a supported T-Bar row and the Hammer Strength Unilateral Row as isolation movements.

I decided to go ahead and use this as part of my workout yesterday. I did chest first (wide-grip benches and dips), then I did the gymnast routine. I was hurting! My first set went like this: 6 reps, 4 reps, 4 reps, 2 reps. The second set was: 5 reps, 3 reps, 2 reps, 2 reps. The last set was: 4 reps, 2 reps, 1 rep, 1 rep. Then I finished it off with a set of some pulldowns and proceeded to do triceps.

Today, my back is sore as can be! It feels great. I’ll be using this in my workout for a few weeks before I switch it up. Besides, I need to get my reps back up to what they used to be the last time I did this routine!