Pull ups, dips, stair repeats, again and again
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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] -
Only a little time just before dinner today, did 10 repeats very quickly, record pace actually-17 minutes 18 seconds. Plus 15 minutes up and down is about 50 minutes exercise.<br />
HB was 200 after finishing them, but less than 2 minutes later it was 96.<br />
Good. -
Did 20 repeats today-could have done more, but will do more on Sunday so didn't want to make legs too sore. Felt fit, legs not yet springy enough, but cardio fitness is good.<br />
First 6 at same pace as last time (6 in 10 minutes), then got stitch (protein powder drink beforehand), so a slow 4,<br />
Last 10 in 19 1/2 minutes<br />
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Total time 39 minutes flat, which is good. I want to be under 38 minutes for the 20, then try to get under an hour for 30 repeats. My speed is better than before.<br />
Total exercise time therefore about 70 minutes.<br />
HB recovery same as last time. -
Went up just before dark and did the following c[size=4]ircuit:[/size]<br />
[size=4]half pull ups X 30[/size]<br />
[size=4]run 200m uphill including 50 steps[/size]<br />
[size=4]dips X 20[/size]<br />
[size=4]bench (55kg) X25[/size]<br />
run back down<br />
full hang pull ups X10<br />
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Times were 8:39 and 11:16 with very short rest between them. I would like to be under 7 1/2 minutes for the first, so April have a lot of work to do. After am better at it, might add burpees on to the end and increase the rep numbers.<br />
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Then did 3 sets of dips in 6 minutes, 10/8/6 and three sets of full pull ups in same time, 10/7/5<br />
Dips need more work next week.<br />
87kg. 84 would be better. Not fussed either way, just want to be fitter and stronger. The food here's so delicious and cheap, I can't stop eating. -
Cheers.<br />
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Busy this week, so went up today before dark. Walked to top, did 18/15 dips at those dip bars-they are shoulder height, so less than ideal for repeat sets as hard to jump up to when tired.<br />
Then down to my regular place, and did 12 1/2 minutes dips, with 1 minute breaks: 15/10/7/6/6/6/5/5/5/4 = 69, total 102<br />
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Good, but not very sore afterwards. This means I'm fitter, so next week must lengthen the time, then when can do more, must shorten the breaks.<br />
edit: I always do full dips, going down as far as I can. It makes it hard to get back up when tired, but it's better for flexibility and strength. Some people do very limited motion. This video explains it (remove the gap)<br />
https://www.youtube. com/watch?NR=1&v=OKQd40AGP5w&feature=endscreen<br />
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now if only I could do a muscle up... -
I'll be hitting some volume on my ring dips next week too (my recovery from Pneumonia, no metcons for a while). First thing I thought of was Kea's thread...<img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
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Saturday, 90 minute hike/run with some friends, then mate and I did 10 hill repeats at the end-my usual place. He, Saffa, is 10 yrs younger, 17kg lighter plus bag, and we used to be same speed-but although I've got quicker (10 took 18 minutes), his 10 were under 17 minutes. Bugger. I must lower my max speed to 16 1/2 minutes to compete.<br />
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Went up in dark today after painting a friend's apartment all afternoon, and did my circuit again:<br />
[color=#282828][font=helvetica, arial, sans-serif][size=4]half pull ups X 30[/size][/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif][size=4]run 200m uphill including 50 steps[/size][/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif][size=4]dips X 20[/size][/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif][size=4]bench (55kg) X25[/size][/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]run back down[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]full hang pull ups X10[/font][/color]<br />
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[color=#282828][font=helvetica, arial, sans-serif]first was 7:28, second was 9:19-so some improvement. Under 7 minutes is possible. The dips is the hardest, although slightly better today. When I designed this circuit, I messed up by making the reps too high, haha... [/font][/color] -
Good work NTA! Hope you get lots of benefits, you are working hard. Keep in mind a year to two of consistency. You're exceeding me in terms of effort, by far, at the moment.<br />
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I've been very busy and tired. And then we had a week of rain.<br />
Did 10 hill repeats and some dips (first set 20) and pull ups (first set 12) on the weekend, just maintenance.<br />
Went up today, just before dark, did 10 repeats in 16:59 which is my fastest ever (although had short break after 6, to avoid throwing up). Then did 14 pull ups on way down, could have done a few more. Must really psyche myself up on the weekend and try for 16+. Also want to be 16:30 for the hill repeats, but it may take a bit longer. I'm still 88-89kg so need to reduce 3-4kg.<br />
Before coming down, we saw some fireflies near the top of the hill, really magical to watch them in the darkness.<br />
Most of my workouts from now on will be on the weekends. -
Haven't seen fire flies since I was a kid. Not very common in these suburban parts.<br />
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I'm already noticing the change in body shape with the pull up routine - I should have started on this earlier. Now thinking the gym is only good for deadlift and squats... -
[quote name='NTA' timestamp='1366288995' post='360444']I'm already noticing the change in body shape with the pull up routine - I should have started on this earlier. Now thinking the gym is only good for deadlift and squats...[/quote]<br />
Well, better late than never. By your Summer later this year if you keep it up you'll really be feeling solid while maintaining a lower fat % at about 85kg.<br />
Dips are good, as well. I don't have good technique for deadlifts and squats, so do stair repeats instead.<br />
To be able to do lots of these upperbody exercises in 20-30 minutes is real strength and fitness.<br />
Hope you can keep increasing the reps over the year.<br />
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Cold rainy weekend, finally went up just before dark today and did pull ups, had to do something, and I like pull ups.<br />
Relaxed, didn't watch the time, enjoyed the nature, just rested between sets.<br />
15, 11, 10, 9, 8, 8 = 61 which is a good effort<br />
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(15 is my most yet in one go, reckon could have done 16. Still, want to do one set of 20. All have a hang at bottom of 1-3 seconds, shoulder width grip, I cheat the last one in each set, and quickly adjust my grip once or twice.) -
Great work NTA on the push ups!<br />
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I went up mid week after work and had a mild workout of 12 hill repeats and some dips.<br />
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Sunday AM went up after some rain and did pull ups with decent rest between sets: 15/12/11/11/11/10/10 = 80 in 7 sets, very pleased. Only stopped as my calluses were coming off-I lost 3 of them.<br />
Sunday PM did legs-20 hill repeats in total time 35 1/2 minutes. Excellent, can still go faster though. I broke it up into groups of 6/6/8 repeats with 2 minute breaks between sets, to focus on speed. I basically went as quickly as I could, HB was over 200 most of the time. Weather perfect, not hot or cold, just before dark when I finished. The times for each 6:<br />
9.26<br />
11.10<br />
11.03<br />
so I would really like to do 5 sets of 6, each under 10 minutes. Ultimate goal is 30 hill repeats under 55 minutes, no stopping. I have a mountain I want to get up in record speed, and I have a mate who I beat up it last time, but he's now running faster than me, 10 years younger and 15-20kg lighter, so must really push myself.<br />
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May's goal is:<br />
Wednesdays 10 hill sprints with slow walk down between sets, plus 7 sets of dips. I need to knock off a few seconds on the inclines on each hill repeat.<br />
Saturdays circuit? Um, maybe...<br />
Sunday pull ups (10 sets of max. reps, with decent rests) + 5 sets of 6 hill repeats max. pace.<br />
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Then in June I'll go back to the 20 min routine with 1 min. breaks, and July go for 1/2 minute breaks.<br />
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Got 4 leeches on Wednesday-it was raining, I wear Teva sandals. Wasn't aware till got back inside and had to pull them off.<br />
Saw a small snake beside the pull up bar, just hanging out today. Sandy colour, just 1 foot long. Pretty. I used a twig to touch it.<br />
Often see squirrels, frogs, common lizards.<br />
Oh, and we have growing cats, I have mentioned before. They do daily pull ups, sprint training, and other exercises. I often feed them chicken from the early morning wet market, and pick up fresh feathers, wash & dry them, thread them together on the end of stretchy string on a stick, and result: very excited cats.... -
the next day, I put my lower back out in the morning before work. Very painful. Could hardly stand up for 4 days, but after 9 days was mostly ok, and 2 weeks later am fine. Went for 20 hill repeats on Sunday, and did a few pull ups and dips.<br />
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I'm going to dial all this back to once a week-long hill repeat session + bench, dips, pull ups. Then I'll add an early morning session pn Tue/Thu in the [size=4]outdoor [/size][size=4]pool near here...alternating 100m kicking with a board, and freestyle. Plus more regular stretching.[/size]<br />
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[size=4]It's pretty clear to me I don't stretch enough, quads, hams and upper back are all too tight so the lower back get's caught in the middle and twings once a year.[/size]<br />
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[size=4]If anyone has any other suggestions to avoiding this lower back being put out every year, please tell me. Cheers.[/size] -
[quote name='Kea' timestamp='1368576276' post='365728']<br />
I do an ab workout on the pull up bar.<br />
[b]I avoid bar workouts (deads, cleans, squats etc) as my lower back hurts on those.[/b]<br />
[/quote]<br />
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I'd be inclined to check that out further bro (if you haven't already) - done right those types of exercises can really improve problem backs. With the work you've been doing is there a chance your back is stronger and some tweaks to form might see you right?
