Pull ups, dips, stair repeats, again and again
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Tuesday, Pull ups...full, half, full, half etc...<br />
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AM, 20 mins with 30 second breaks:<br />
12/15/5/10/3/7/3/6/3/6/3/6/3/6/2/5/3/5/2/5/2/5/2/4/1/3=127<br />
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It's all I can manage. Not fit enough. I started with 12 full pull ups, at least.<br />
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PM, 15 minutes with 60 second breaks:<br />
11/15/4/8/3/6/3/5/3/5/2=65....(pretty shit) .... total = 192....Tired!<br />
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Quo vadis: Cheers, I do an ab routine on the bar, not using twistng like the video you posted. The guy I think is the best is Hannibal... -
[quote name='NTA' timestamp='1348484916' post='313025']<br />
I'm sticking with chins (supine grip) on a 2-inch pipe I put up in the garage. Good for the grip and better for my old prop shoulders. I find pullups... difficult...<br />
[/quote]<br />
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Deep heat the shit out of those shoulders NTA, that'll sort ya. -
Well, I can't deep heat my callus. Looking at a week or longer off upper body workouts. I have a blister on the side of my callus at the base of my index finger, and it's loosened under the whole skin of the callus-so am slowly peeling/cutting off the callus to expose the skin below Can do legs, and achilles is feeling better, touch wood.<br />
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My new plan seems good, judging by my aching muscles, just a shame my hand wasn't tough enough this week..<br />
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Sunday hill repeats<br />
Monday Dips....AM 20 mins with 30 second breaks. PM 15 minutes with 1 minute breaks.<br />
Tuesday Pull ups...AM 20 mins with 30 second breaks. PM 15 minutes with 1 minute breaks.<br />
Wednesday...rest<br />
Thursday hill repeats<br />
Friday Dips+Pull ups+Bench, 3 sets of each with stretching and rest between, aim high reps<br />
Saturday rest -
[quote name='Kea' timestamp='1348573123' post='313200']<br />
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Quo vadis: Cheers, I do an ab routine on the bar, not using twistng like the video you posted. The guy I think is the best is Hannibal...<br />
[/quote]<br />
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yeah Hannibal is a beast, Niroc too, all the barstarz, bar-barians are pretty damn impressive. I am a fan of Al Kavadlo and his website/routines.<br />
Body weight exercises are the bomb.<br />
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that 6 mins of dips looks like hell! -
Sunday:<br />
-21 hill repeats in usual place, first 8 in 15 minutes at great pace but felt like throwing up, small rest, last 13 slower for total 43:45 = ave 2.05 time<br />
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[size=5][b]YES![/b][/size]<br />
Tuesday 30 hill repeats in 63 minutes! Record time and number for the year.<br />
Really pleased, but it wasn't too hard and probably could have done more. Last 10 were in the dark. First 12 were at 2 minute pace or under. Last 18 were a bit slower, but not too bad. Overall average speed = 2:06 minutes<br />
Now: knackered....<br />
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blister/callus looks a bit better, will try dips tomorrow. -
dips, 20 minutes with 30 second breaks:<br />
24/10/6/5/5/4/4/4/4/4/4/4/4/4/4/4/4/4/4/3/4/3/4/4/4/3/4 = 135<br />
24 is my most ever, so that shows my last dip workout had benefit. However I felt weak throughout, have sore legs from yesterday, so wasn't at full energy. Perhaps I can do over 150 once fitter. -
Pull ups, 20 minutes with 30 second breaks....full pull ups, break, then half pull ups, break, repeat....<br />
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13/18/4/10/3/7/3/6/3/5/3/6/2/6/3/6/4/5/3/6/3/5/2/4/2/4=136<br />
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Decent (and higher than last week's effort), but I still want higher reps. I like doing 20-30 minutes of one exercise with very small breaks-because it feels like real life, and additionally I can do it with my legs, so why can't I aim to do it with other muscles???.... but I don't like only doing 2-3 reps. The minimum should be 4. Still need to figure this out more. Maybe a solution is doing 3, waiting a few seconds, then the last one.... then waiting 30 seconds and doing it again. Definitely need to be fitter.<br />
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Callus on finger of other hand got blister, and is gone...but skin not broken so no worries.<br />
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BTW, my pull up grip is about 40cm between hands, palms facing away. -
OK, today was legs. Same 150 steps, but focused on speed. Did 30 in total, time taken 59:55 = average speed 2.00 per rep which is a record.<br />
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First 20 in 40:30, then 5 minute break<br />
Next 5 in 9:55, then 5 minute break<br />
Next 5 in 9:30, really pushed hard to go under the hour.<br />
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Pleased with being able to hold the consistency of speed (it's easy to drop off a little which adds 15-20 seconds per rep). These are all basically at my limit, can't breath any heavier. Now really need to go up a level, with steeper longer reps (240 steps), and long hard climbs (minimum 12 minutes, maybe 2 hours). Will be travelling most of next 3 weeks so that's the aim when I resume. Last workout will be early tomorrow, general upperbody. -
Saturday did legs:<br />
-30 hill repeats, bit slower as was tired and developed a sore stomach. 64.5 minutes.<br />
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Sunday dips and pull ups. Just maintenance workout, didn't push myself hard enough.<br />
-dips...15 minutes with 1 minute breaks, 91<br />
-pull ups...6 sets and stopped, sore lower back. -
[quote name='Kea' timestamp='1349347603' post='315308']I still want higher reps. I like doing 20-30 minutes of one exercise with very small breaks-because it feels like real life, and additionally I can do it with my legs, so why can't I aim to do it with other muscles???[/quote]<br />
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Yeah but you put your weight on your legs the whole day through, so they can hack it. <br />
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Real life would be pulling yourself up the first three branches so the muggers/rabid dog/zombies can't reach you, but if you really want to improve, have you tried static hangs? Not sure if that would work but given all your exercise on the bar is in motion, but some static stuff may change it up for you...<br /> -
You're right, static stuff could be added, as well as slowing right down. I could try 1 pull up very slow, static hang as long as possible. Small break, and repeat for 20 minutes. I want to keep building deeper strength without injuring my shoulders. It takes time and hard work. Considering I was weak on pull ups before I started all this, I consider myself still at a beginner level and want to get to a moderate level....and there's the flexibility I should work on.<br />
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By real life, I'm thinking of animals that use these muscles constantly from an early age, or perhaps my favourite beef noodle shop where the boss stretches all the noodles by hand, all day long. (stretching the dough 7-8 times leaves the noodles once cooked flattish, but thicker in the middle. Yum) Stretch, cut, call out new orders to his other 4-5 staff, and repeat. <br />
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Here's another new thing. Yesterday after my hill repeats I saw a mid 50s man walk up the hill. He was going very slow, taking perfect form (slightly exaggerated) steps using his arms and keeping good posture. I can imagine several advantages of doing the hike like that. He looked strong and I might have to give it a try. -
You're right, I don't expect to be able to do the same as the legs-I could go at a hard speed in the hills for hours. Few people could do that with their press ups or dips. Impossible. However, I do want to keep pushing myself to be able to do more for longer. <br />
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I won't restart for another week. I wonder how much I'll have lost by then. <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt=':(' /> -
After 2-3 weeks off I'm slowly getting back into it. Last Sunday did a 2-3 hour hike, and yesterday did 4 sets of 15 dips, and pull ups (5 sets of 6) on other days. I still have the strength for more, but need to get used to the harder workouts again, soon will post some good workouts again.
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Once you get 3-4 workouts under your belt you should be ready to crank up the intensity bro!! Sucks when you first start back up as you lose that edge. But you had set a good fitness/endurance base so you should be back up to speed pretty quick. A number of the crew are really hitting their straps training wise - you'll be flying in no time!
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With the cold weather and rain here, I've been still a bit slack, just retaining some adequate strength. Latest workouts:<br />
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Last Saturday hike + dips: 20/12/8<br />
Sunday hike + pull ups: 50 in 8 sets (full, including still hang at bottom)<br />
Wed hike + dips: 20/12/10<br />
Thur hike + pull ups: 64 in 6 sets (full, including still hang at bottom) 12/10/10 then hike to different place and 12/10/10 = pleasing to do consistent high reps. -
TR, great work, keep it going!<br />
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Sat did :<br />
dips 20/16/16<br />
BP, easy 15/15/15<br />
pull ups 12/10/10<br />
half pull ups 20<br />
stomach-2 sets on pull up bar<br />
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Monday ran/hiked 75 minutes in the cold (7-8 Celsius-in sandals and shorts and t-shirt) and some dips and pull ups. -
Did pull ups mixed with stair repeats Saturday, quick workout-12/8/8/8/8 pull ups<br />
Sunday early AM did dips and abs, dips were 20/15/12/9/9 = 65<br />
Sunday PM did legs-30 hill repeats in 61 mins 30 secs. Pleasing but was probably faster 3 months ago. I used my phone stopwatch for exact time, and discovered that the clock on the hill is slow-so am unsure about my old times. So, from now on all times will use this phone stop watch.<br />
Been cold, and two months to go before better weather, will just do as much as I can.
