Pull ups, dips, stair repeats, again and again
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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
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Went up the hill late Sunday afternoon.
13 pull ups, my best this year. 12 dips, which is solid.
Ran a lot. Including hiking up and running down would have been around an hour of hard leg exercise. Did 10 longer length not steep repeats in about 18 minutes. Then 5 steep fast walk in about 11 minutes (used to be able to do 10-30 @ under 2 minutes each). Then another 3 running repeats on a different medium gradient place, and ran down the hill. Finished with more dips and pull ups... -
Eating a bit too much food and weight has plateaued at 89kg again, just like it did at 91kg. I haven't achieved my goal yet, should knock off the reward snacks.
Midweek did a hill run on Wednesday evening (15 repeats), and Thursday night a cycle, 30 minutes of 12* 2 mins hard, 30 seconds easy, 179 watt average and definitely feel faster and stronger, despite sleeping only 3-4 hours a night watching the soccer this week.
August, aim to get upper body stronger. -
Sunday morning, early, went up and tried a new route for 25 minutes continuous repeats (8 of them)=all at max.
Afternoon repeated the route and time, plus added pull ups (13/10) and dips 10 and 10. By the last repeat could barely stumble up the hill when running, so reverted to walking only. -
Mid week just one session at gym on cycle, did 12 * 2.5 minute segments-90 seconds at about 220 watts, 1 minute recovery.
Saturday I went up the hill
Pull ups 12 + 4 more sets of 5 with 1 minute break
Dips 12 + 10
Stair repeats, a section I have used before quite a lot recently, but my max number was only 10. I did 15 repeats, each at about 2 minutes, in 31 minutes continuous running.
Unfortunately, on the last one I was tired and it had been raining, I tripped slightly, dropped my phone (fractured screen), and slight rip in a rib muscle on lower back-feels sore, I am guessing that is what happened. Maybe a week off (needed some rest anyway), wait and see how I go.
edit: yes, next day and I have injured myself. I felt it pop yesterday, just like a couple years ago. This time is better, because on left lower back rib-last time was right front rib, much more sore. -
Well 5 weeks later, I must have lost a lot of fitness, but still down to 83kg 14.5kg lost in 17 weeks)
My rib only healed within the last 10 days. Plus, at the start of August I was river tracing and slipped, injuring my finger swollen, sprained-still hurts bending it) and straining my ACL (first time ever, usually knee ligaments are great-must have been the way I fell).
Then had an operation on my hand to remove a growth-which was not tumor related, had it for 18 months, from talking to Doc. it seems probably trauma due to doing dips, an artery and a vein slit, and joined, making a small growth. Waiting for the large skin cut to heal before I begin exercise again...knee is better now
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@wairau Jeez you've been in the wars bro. But that's an impressive change in weight. You are well planned when it comes to your training so have no doubt that you'll be up and running (hills lol) in no time. Take it easy on your knee though!!
