25 mins Elliptical/X3 w17 w/o 1-2

mackmck (62)in #exhaust • 6 years ago

I just finished a 0.099km hike that lasted about 0hh:23mm:27ss !

Raining outside. My X3 bar arrived this morning in time for my workout. I was able to do my workout and follow that with 25 minutes on my Spirit xe295 elliptical machine. Since I I Today’s X3 workout using Dr John Jaquish’s week 17 workout 1 and 2.

Comparing the Gorilla Bow with the X3
Weight:
The Gorilla Bow, fully loaded weighs 7.3 lbs
The X3 bar and plate weight 12 lbs. This does not include the bands (perhaps 3 lbs more)

Portability
The X3 would certainly be easier to pack than the Gorilla Bow, which would be impossible to back except separately.
On the other hand, I think it would be much nicer to carry the Gorilla Bow say, to a park or other outdoor setting. Once the bands are on, it becomes one unit. The X3 is always two pieces plus the loose bands. It would all fit into a gym bag, but then, remember, it weighs more than the Gorilla Bow.

Effectiveness
I am able to compare the two because I have been using Dr Jaquish’s workout format 16 weeks.
I was able to fairly accurately duplicate the resistance I have been using on the Gorilla Bow with the X3. Using the heaviest band and the lightest, I get 400 lbs, similar to the 390 I have on my Gorilla Bow. Right away I noticed that on the chest press the X3 has more resistance in the beginning range of motion. It fairly tightly wraps around my chest.
Some of the motions were very comparable in difficulty
Some were easier
Some were more difficult

Expandability
For all practical purposes my Gorilla Bow is maxed out. I could do some tweaks that would get the resistance to 450-500 lbs. I would technically be using more than it is rated for, but I am confident it would handle it. But that’s as far as it can go. The X3, on the other hand, is rated I think of 700 lbs and the stock package already can provide more resistance than my Gorilla Bow can with added bands and my personal tweaks.

I see value in both units. Rather than buying lighter bands from another company, I will keep my wife of the Gorilla Bow. I’ll likely take the X3 with my on plane trips, but the Gorilla Bow will probably be my go to on shorter trips in the truck.

X3
Week 17 workout 1
-Chest Press 10x 400 hold diminishing range of motion to near fatigue
-Overhead Press 20x50 diminishing range of motion to fatigue
-Squats 20x50 to fatigue
-Split Squats 0x60 hold 25 seconds then 5 second holds to fatigue
-Tricep push down 7x400 diminishing range of motion to near fatigue
X3
Week 17 Workout 2
-Dead Lift 5x200 hold diminishing range of motion
10x390 stiff leg, upper range
-Chest Row 8x160 5 second holds to fatigue
-Chest Row 8x 160 supinated
-Bicep Curls 8x80 5 second holds diminishing range of motion to fatigue
-Bicep curls 8x80 limited lower range
-Heel Raises 25x160

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