Pull ups, dips, stair repeats, again and again
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<p>For fat loss, I'd recommend l-carnitine. It's in most fat burner supplements but you can buy it as a standalone. </p>
<p> </p>
<p>Should take 2-3grams post workout with about 30-40grams of carbs and 20-30grams of protein, ie your post workout meal.</p>
<p> </p>
<p>However if you use acetyl-L-carnitine then dont need to carbs/protein to assist with absorption.</p> -
<p>I am not sure where to find those, but will attempt to find them.</p>
<p>MTTF did cycling in the gym, 25-30 minutes spinning, hb 150-180...plus a light session of pull ups and dips on Wednesday. My cycling is getting better. It's an arduous workout.</p>
<p> </p>
<p>Saturday did</p>
<p>16 pull ups (plus 13 at night in a park after some beers, my friend challenged me)</p>
<p>dips: 13/8/8 no cheat, 10/10/10 cheating, and 8 no cheat = 67</p>
<p>some hill repeats</p>
<p> </p>
<p>Sunday did mild pull up session, 14, 11, then a few very slow pull ups.</p>
<p> </p>
<p>so, for the weekend=about 60 pull ups</p> -
<p>Cycled 3 days, with rest due to a cold midweek. Friday was back into it with a max distance for the 30 minutes.</p>
<p>Saturday did lots of dips, and 15 pull ups. About 70 dips, including non cheats and cheats. Also some hill running-felt more bounce when running.</p>
<p>Sunday did 15/10/9/8 pull ups.</p> -
<p>Last week cycled 4 times, 2 @ 30 minutes hard, both times PRs, and 2 fast spinnng 15 minutes for recovery. Went u[ for workout on Saturday but had slept badly the night before, and had some twinged muscle in mid back so couldn't do dips. Did 17 pull ups which equals my PR from last year-quite a surprise. Monday I went to gym for a light upper body workout and spinning, back mostly better.</p>
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<div>The last two weeks....</div>
<div> </div>
<div>Went to the gym for cycling this week, 2 easy spins, 2 30 minutes hard spinning-both days were new PRs.</div>
<div> </div>
<div>Saturday went to the hill for a walk and exercise with a friend. Did 17 pull ups, then 4 sets of 10 dips, no cheats.</div>
<div>Before dark I went up again for 20 minutes of hill sprints on a flattish section, 5 each set plus 4 sets of 8 dips, no cheats.</div>
<div> </div>
<div>Sunday Did 4 sets of 12 pull ups. Also did 15 minutes continuous hill sprints, 22 repeats.</div>
<div>Monday 212 pull ups, and abs. </div>
<div>Tuesday 212 pull ups, and abs</div>
<div>Wednesday X</div>
<div>Thursday 2*12 pull ups, and abs</div>
<div>Friday X</div>
<div>Saturday X</div>
<div>Sunday Pull ups 18 = my personal record. Did some more pull ups and abs mixed together, then strained my neck so stopped. Did 15 minutes continuous hill repeats, same as a week ago. Weight continues to decrease, so able to do more pull ups.</div> -
Love this new site! A great install.
I've kept regular, although a bit light last 2 weeks. I have lost 8kg over the last 3 months or so, down to 82kg now.
Today was my only day off this week, really busy, so I went up the hill and did...Pull ups: 17, 15, 10
Dips: 13, 10 no cheats...I seem to be stuck on 13 max, I hope I can get to 15 by end of year...maybe try and do more often.
Hill sprints up gentle incline, first did 10 reps of 100m or so, with a few steps halfway, then 10 reps of about 60m-16 minutes total
12 more pull ups on way back -
thanks for the encouragement mate.
Last time my friend suggested I revert to more specific workouts on different days-so today (Sunday) I focused on pull ups. Tuesday will be dips.
I felt a bit sluggish throughout, need more sleep, but pleased with the workout and have chewed up my palms pretty well.
Did 15, then with 50 second breaks
5/5/5/5/5/5/5/5/5/5/5/6/6/6/6/6 = 100 total.Followed with hill sprints, long then short course *8, not sure time, but I was at max most of the time.
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I have DOMS but not too bad. Eating meat for breakfast, lunch and dinner. Definitely fitter than before for pull ups. That was a good workout yesterday, all the sets I did were slow, deep straight arm hangs, perfect form. I hope I can get to 20 reps by the end of the year.
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was really busy all week and weekend, and tired too. Need some better sleep.
Saturday just walked up and down the hill to relax.
Sunday before lunch did 2 sets of dips (12, 12 no cheat) then 15 minutes of hill sprints, all short course.
Before dinner did 16, 9 pull ups, then another 16 minutes of hill sprints (9*long, short), then 12 pull ups.
Just a maintenance workout. I am breathing hard and at max HB the whole time.I am getting good health improvements from the regular hill sprints. Feel fitter, faster. Would like to force myself to 20m asap, then later 30m. Mental adjustment needed.
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update..
saturday just a little time, so did pull ups 16, dips 12, the 22 hill repeats at fast speed, short course.
sunday did 60 pull ups, small breaks....16,5,5,5,5,5,5,5,5,4
then 12 dips, then 15 hhill repeats long course.Tuesday...
finished work a little early and went up before dark, nice afternoon. Did 12 dips, then 21 minutes running the hill repeats (12 times of long/short course) then another 12 dips. Good workout-got to over 20 minutes, I do the longer runs at 90% effort and the shorter at 100%. HB is 180-200. -
Sunday 16th October:
Last weekend it rained, so I missed a week (10 days of rain, basically)
Saturday I walked to the top plus did some dips (2*12)
Sunday before lunch I did 12 dips then 10 sets of hill repeats, the longer version
Sunday before dinner I did 15/10/10/10 pull ups, then 10 sets of hill repeats, the longer version -
shit, forgot to update this thread
I have maintained adequate fitness, through various calf strains, back strains, and gaining 10kg from this time last year (have lost 2-3 again this month)
Today I did 13 pull ups (perfect form), 13 dips, 5 hill repeats as fast as-1:50 average speed for each, then as it was raining on way back down from top of hill did 3 sets of dips plus hill run, 10 dips, then 6 plus cheats, then samecompletely drenched by finish.
at hill tops, my HB used to peak at about 220-230, now it's getting over 240, must because being less fit, so I will ramp up the effort in August. Recovery is ok, after a minute down to 120~
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Just thought I would record here to watch my progress.
After coming back from an injury, restarted on 5 pull ups. I now am on 12, aiming for 13-14 soon. Dips on 11, aiming for 13. Fitness is returning, do hill running once-twice a week, on weekends, plus 1-2 cycling sessions after work midweek.
Weight down from 97.5 to 90kg now, but has plateaued here for 2 weeks
Aiming 83-85kg then do more pull up and dip volume. Really want to be able to run fast again for an hour+.Tonight I did 30 minutes at 169 watts average on the bike, book-ended by 2 sets of 10 slow deep pull ups. I am actually at 190-210 for most of the time, but the rest period slows the average, and I need to solve this. I go 2 minutes exertion, 30 seconds lighter *12. Ideally I would like the exertion to be 220+ watts for 4 minutes, and the rest minutes to be 150+ watts *6. That would give me a minimum of 206 watts average. And I should also extend it to 45 minutes.
It's hard work, though ! -
The next night I was a bit sluggish at first, but persevered for 40 minutes at about 155 watts average.
Saturday 1 hill sprints (12 up and down a short section (each takes 90 seconds, no rest), Sunday morning, and before dinner, 12 times each. Plus several sets of dips, and pull ups. Fitness is coming on well (when I go up a hill section, I am not breathing too hard at the top, and return to semi normal in under 10 seconds), weight has started to go under 90. Steady as she goes for a few weeks, although will extend cycling (harder, longer) and run to be 15-20 times. Once I get to low 80kgs I will up volume of dips/pull ups -
Thursday, I had blister so cycled in jandals in the gym. did 25 minutes at 175 watt average, doing 4/1 minutes hard easy, 10+10 pull ups start and finish
Saturday, it was a downpour so I didn't go on usual hill sprint repeats, went to gym for cycling again, sluggish start, but last 20m strong, 30 minutes total at 169 watt average, 12* 2 minute hard, 1/2 minute easy...
weight down to 89-90kg, aiming under 87 by end of July
