Pull ups, dips, stair repeats, again and again
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yeah last week I just put a leaf on the fifth step from the bottom, and then moved it down one each time I went past...although that is unlikely to work doing as many as you do <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
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did 30 repeats today of the 150 steps at the top of the hill. Have had a cold for 3-4 days, and it was chilly today, so was a bit sluggish overall, but persevered.<br />
First 10, 18:26 seconds=good. Pee break, and legs filled with lactic acid, so just took it easy on the<br />
Next 10, 25 minutes=damn slow, so decided to take a leaf out of TR''s book and run the rest<br />
Last 10, 21 minutes=ok, well, I ran 100 steps each time, then walked up the rest as quickly as I could. I didn't have much left in the tank at the end.<br />
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I also measured the steps, using my shoes. Estimate that for the two (which I usually do, striding two by two) the total length is 90-100cm, height 30-40cm. Not sure how that compares to yours, TR. People here have shorter legs! -
my steps are in a bush track, they are inconsistent in both height and depth.<br />
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Some I can do with 2 steps/strides per step, a few are one per step and then the worst ones at the top are just slightly too big for 1 per step but also when trying to do quickly, out of rhythm to do 2 steps per step, which makes them a killer to do as the dozen or so before are definately perfect single steppers (if that all makes sense) -
yeah, for sure. Here, they vary as well-I just took an average. They wind around a small hill (the top of the larger hill), till finishing with last 50 straight up. Some are long and wide, some are steeper and shorter, but few are what I'd call NZ bush track in style, unfortunately. I prefer doing them 2 by 2 all the way if possible-can do that for 13 minutes up a longer hill, it's great for quad strength. It may not be a NZ trail, but it's a tough workout-and it's still surrounded by trees with a great view over 2 sides of the hill, a valley on 1 side, the city on the other, many trees with flowers (these two weeks it's been cherry blossoms), and a perfect view of sunsets when I'm lucky enough to time it right. Does get really hot in Summer (35 C with humidity). And I can extend it for hours if I want a longer hill run/hike-the extra bits are mostly dirt sections.<br />
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On the way back down met a bunch of young guys at the dip place I use, just doing some bench press and having a laugh. One of them could do 50 dips-which made me feel pretty weak (I can do 20-24 at the most). However, we compared style-and on the descent he stops when his upper arm is flat, while I go all the way down. Consequently mine are longer, tougher, and slower-so I don't feel as bad. Also, he's 70kg and 25, whereas I'm 85kg and 42. Still, I need to up that max. to 30 I reckon. And my pull ups, need more than the present 14 max., regular 10-12. Ha, and their benching was nothing much, 8-10, they laughed when I mentioned the old dude I know who goes there daily to do 7 sets of 30=210. He's 76.<br />
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Was running a bit of a fever in the evening, fine (apart from tender legs) today. -
have cleared my inbox.<br />
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I suuuuck at pull ups! I reckon my max for dead hang pull ups would be 6 or 7 (I am 38 and 91kg) <br />
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I'll see if I can get a pic of the steps I run up and post them.... -
if you were 85kg, you'd be able to do more pull ups. Not long, before the Winter?<br />
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you know it was a good leg workout (sans weights, just the hill (plus the pre/post 15 minutes hike to workout place) and me) when two days later my legs are still tender to touch and I'm hobbling around. So that's a winner workout-20 repeats at max striding pace without a break, then run 10 as quickly as possible.<br />
I also reckon 30 of alternating stride, then run, would be good too.<br />
Sometime I should start out with 10 running, to see how quickly I can do that, then 15 striding, and 5 running.<br />
Or go for 40 (10/20/10)<br />
And the great thing about hill repeats is the air, the view, and if my leg muscles are getting fitter, the cardiovascular system must similarly be improved.<br />
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No upperbody today. Let body recover a bit more, then pull ups, dips, bench on weekend. Legs Sunday? At this stage, doubtful. -
[quote name='taniwharugby' timestamp='1360809656' post='343960']<br />
have cleared my inbox.<br />
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I suuuuck at pull ups! I reckon my max for dead hang pull ups would be 6 or 7 (I am 38 and 91kg)<br />
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I'll see if I can get a pic of the steps I run up and post them....<br />
[/quote]<br />
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19, ( 35 and 98kg ) I find the trick is to do them regularly but don't overtrain cos that tends to bring the numbers down a bit. -
Been a bit cold, so didn't do much. Did some maintenance workouts on pull ups and dips, pole climbs, stuff. 45 pull ups (1 sec. full hang) in 10 minutes. 22 max dips at start, and am 88-89kg at the moment-went up a little over Chinese NY I suppose. Can still see my abs so it's not an emergency. Just requires a week of hard exercise and eating clean. What isn't cool is I slipped on steps in loose sneakers while racing to get the train, and have a slight strain on the outside of my left ankle, the same ankle that I had the archilles strain for the whole of last year. I can feel it, but it's not painful, so hopefully I can resume leg workouts soon, the weather is soon going to improve, and I was getting really fit already.
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Beautiful day, and National Holiday, so I grabbed a little time and went up the hill. After giving M4L such good advice, I felt it only right that I should try and do the same-or close, anyway, considering my less than stellar fitness.<br />
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Dips- 10 minutes with 30 second breaks, total 76...full form<br />
Pull ups, did 6 minutes with 30 second breaks but my hands were getting a bit chewed up and I didn't have gloves with me, so I pussied out. It's only just the start of Spring, so give it a month or two and hopefully I'll be back doing some decent workouts.<br />
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My ankle is mostly ok (very slight twist), so legs on Saturday. I'll just exercise through it.<br />
Will need to go and get some protein powder and pre-workout stuff soon. -
Cool today and rainy and cold yesterday. 10-11 today before wind chill (light breeze at top of hill) and humidity which makes it feel colder than it is. Always hike in shorts and sandals, so prefer warmer weather! Went out anyway late afternoon, but after 7 hill reps, was getting acid reflux and felt light headed, so stopped. My only other option would have been to force myself to throw it up (which I have done a few times before), but I thought I can just make some time later this week. Rice for lunch will sometimes do that to me.<br />
So, 15 minutes hike up the hill, + 14 minutes repeats, + 15 minutes slow jog down = 40-45 minutes exercise, even if way below my goals it's some exercise. Ankle, felt the slight strain, but still strong. -
TR-and others, it's easy to get out of the routine and lose the momentum. Last two weeks, I was working too hard with a lot of late nights, and hardly exercised-so have lost strength. Still, did 3 sets of 10 pull ups, 3*15 dips, and some bench yesterday.<br />
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Today hiked for 90 minutes (including some running) up the other side of the valley, around the tops of the hills, and back to my step repeat hill top, where I did 14 repeats at decent speed, plus 15 minutes walking down. All told, 135+ minutes exercise on a warm day. Good. -
Yep, take longer breaks <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /><br />
Lose some more weight mate. 2-3kgs would do since you are doing so well on that front already, don't want to end up too skinny and all the women will come over to check up on you, see if you're sick. I'm 88, fluctuate between between 84-89kg.<br />
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Mostly serious suggestion: Don't do chin ups, they're too easy. Pull ups are better.<br />
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Seriously, put your stop-watch on for 20 minutes, once a week, and take 2 minute breaks (better if shorter, later)-and make sure each time you do 10-even if you have to cheat. Do it for a month and reassess.<br />
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Remember with smaller breaks I also hit the wall, although can usually crack out 3 sets of 12/10/8 with 1 minute break.<br />
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I'm a great believer in finding hard but common exercises and doing lots of them. I want to be strong and fit out of the gym. 3 sets is not enough. Think, 5 as a minimum, 10 as a target. Don't worry, you'll feel some tightness the next day.<br />
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Good luck! -
Good luck JK, I'm sure you'll improve quickly-you have fantastic workouts!<br />
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Nick, by all means, keep doing chin ups, but mainly focus on pull ups. To be honest, I do dips, pull ups, bench, and hiking as all these exercises help my back (plus fitness). If I do bar exercises I get a sore back. I wish I could add 2-3 more routines to increase my strength more. There is a 60kg bar up on the hill.<br />
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T[size=4]o put it simply: do more to be able to do more....[/size]<br />
I wouldn't try and do 10 each time if your fresh max is 5. I'd do a strict 5. Set a year goal to be doing say 5 sets of 10 in 10 minutes. There's nothing magic about doing more pull ups, it takes consistent work. Oh, and form. I do very strict, you can try too. Full hang for 1-2 seconds, straight body on the pull up, controlled descent.<br />
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Oh, and the point of doing 20 minutes is fitness. You'll be much more able to do 7-10 pull ups each time as you'll be fitter and it hurts much less. But it takes months of consistent work.<br />
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Go for it! -
Kirwan, you're really going well-even if your numbers drop off on occasion, to be getting these circuit routines under your belt is excellent.<br />
I'm going to try a 'home-made' outdoors circuit this weekend, not so many reps as you, though!<br />
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Tuesday, went up the hill just before dark, did 12 minutes of dips (7 sets):20/15/12/10/8 then 6+2, 6+2 = 81 dips, not bad, let myself take larger rests, will tighten that up once a bit fitter. Did 3 sets of abs on the pull up bar.<br />
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Wednesday, up just before dark, did 100*55kg bench press as quickly as I could (11 minutes-slow, the dips had made me a bit sore), then jogged 200m to the pull up bar and did 7 sets of full pull ups in 12 minutes (11, 6, 6, 5, 5, 5, 4=42). Lost form on the last two sets.<br />
My max for dead hang is 14, but for those half pull ups I used to do (and will restart soon) it was 40 or so. I don't strap my hands, so a problem is getting sore forearms.<br />
The problem today: I'm not as fit as I used to be, after the Winter. Now the weather is warm, no more excuses!<br />
Got a cold coming on, bugger.<br />
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Here's a little guy we saw beside the trail last Sunday. Curled up on a branch. Wish I had had my camera or phone with me....this is from google, not my photo. I actually stepped over one of these several years ago when hiking near dusk. In sandals and shorts. Bamboo Viper.<br />
[url="http://farm5.staticflickr.com/4049/4399677891_81b981a465_b.jpg"]http://farm5.staticf...1b981a465_b.jpg[/url]<br />
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[quote][size=4]Within a few minutes of being bitten, the surrounding flesh dies and turns black, highlighting the puncture wounds. The wound site quickly swells, and the skin and muscle become black due to necrosis. The size of the necrotic area depends on the amount of venom injected and the depth of the bite.[/size][size=4][/quote][/size]<br />
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[size=4]Have to keep a watch out on the way home on these evenings, it's prime time for snakes-last year we just about stood on quite a big one when jogging home.[/size]
