Hill workouts
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Thursday....30-40 minutes run plus 10 hill repeats<br />
Friday....Moderate upperbody workout including 45 dips, 100 bench, 125 pull ups in 6 sets and a few other exercises<br />
Saturday....(to be edited) will be a long hike with some running, about 3 hours at near max pace. Basically about 2 hours straight up. It's a hot day. -
[quote name='Kea']Moderate upperbody ... 45 dips ... 125 pull ups [/QUOTE]<br />
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!!!<br />
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Shee-it. I'd hate to see your heavy workouts... still, I would love to get to even half that level.<br />
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You've inspired me to start working towards 50 chins in a session... -
well NTA, I took longer than normal rests between pull up sets, didn't do any additional chin ups for biceps, and did limited bench press and ab workout. On my pull ups I only go 3/4 down to protect my shoulder-but I do decent extension on the dips and shoulder seems to have gotten stronger. I can push the dips, but am being careful not to strain anything. Pull ups were 35/25/20/15/15/15.<br />
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Besides NTA, it's all irrelevant. What matters is this. I weigh 83-84kg. You weigh 110 (or more?).<br />
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Today was a goodie. A hike of a touch over 3 hours total, including near 1 hr 40 being up hill, most done at hard pace. The best bit was the last section, a popular hike, I ran all flat bits, and hiked the rest (the last half being straight up) as quick as possible, got just under 35 minutes-that's after nearly 2 hours of hiking in the heat. It's one of my quicker times, but I think I can go under 33 minutes if a bit fitter. I redlined it for 30 minutes or more, didn't look up, just went to the limit (lungs, legs, and HB at 190+....probably up near my max of 215 at times) and stayed there, didn't cramp up or hit the wall. <br />
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EDIT: Sunday, upper body-light workout, felt weary, will take tomorrow off. -
work's been busy so fewer workouts and lost some fitness. Did 30 minutes hill sprints on Thursday and this morning at dawn, and upperbody workout at dusk (it's a holiday today here). Only thing to mention today is did 150 half-pull ups, most ever. Cheated a bit since took slightly longer breaks. It took 8 sets to complete the 150. Previous best was 125 in 6 sets. Gotta push myself harder in September to recover more fitness.
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Just a progress update, I've kept the workouts at about 2-3 times a week, did the run (1 hour hills) at near my best recently, and last 2 weekends did the following...<br />
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Saturday: upper body: dips (15/12/10), Bpress (100 in 7 sets), cheat pull ups (135 in 6 sets with breaks between)...I call them cheats, since only go 60% down[/FONT][/COLOR]<br />
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[FONT=Tahoma][COLOR=#2a2a2a]Sunday: 20 hill repeats in 47 minutes+15 minute walk uphill to top followed by 10 sets of full pull ups with ab runs (5 perfect form pull ups followed by 10 suspended ab runs repeated 10 times in 10 minutes)...[/COLOR][/FONT]<br />
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Now, just have to force myself to go up midweek for all over workout (30 mins hill sprints, bench, pull ups, dips).<br />
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So, still in decent shape.<img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':lol:' /> Trying to balance fitness and strength, would love to hike longer, but that makes me lose muscle. Climbing stairs 2 by 2 (on the hills under trees) seems the best way to keep intensity and strength.<br />
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[I]I guess I could boost the legs to do 30 reps, or 20 reps adding 100m run on before each one. Could do 7 sets of 20 bench. Could do 5 sets of dips. Could do pull up variations-slow etc, or 20 minutes timed, max number of full pull ups. Must push myself harder.<br />
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Eating wise (workout days, day after), I have protein in morning before work (boil up sliced chicken with onion and 1 green vege, chuck it in the freezer 5 minutes, scoff it down in a rush), adequate lunch, good dinner, extra protein in evening, have 5-6 egg whites a day, 1-2 protein scoops (usually in a bowl with plain cereal, half a grapefruit, nut mix-yum!), banana milkshake daily at breaky. My worst thing is a slice of toast with butter and peanut butter. Oh well. -
Just going up on weekends at moment, maintaining fitness. Did upper body in AM-3 sets dips 15/15/17, 100 BPress, 100 pull ups and stomach. Then just before dusk did 20 hill climbs in 44 minutes which is a decent speed, the cool weather helped me keep going faster for longer. On way down did 6 sets 5 pull ups+ab runs in 5 minutes.
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had a slack period last 6 weeks, but am starting to try harder now the weather is slightly warmer. Did 15 hill climbs at 32.5 minutes, which is a good speed. Also yesterday 100 BP (25/20/20/15/10/10), 45 dips (15/18/12), 100 pull ups (half-30/20/20/15/15), some abs.<br />
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I found that the speed in the cool air is much faster than the boiling hot summer, and my HB is lower. For instance at the peak today I kept hitting 190-200, while in the summer I would peak at 210-215. Also my speed is faster than the summer, although I'm generally not as fit as it has been a long time since I was regularly doing 2+hour hikes. -
And then I hurt my archilles <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/ireful.gif' class='bbc_emoticon' alt=':ireful:' /> (and 6 months later it's still sore, but I'm trying to ignore it)<br />
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Excuse me mods, could I merge the new thread with this one please?
