Pull ups, dips, stair repeats, again and again
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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!!
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I'll just restart this thread to keep my record of exercise and to motivate myself, don't mind me. Thanks
Well, got through the different niggles and injuries. Have done a little exercise to maintain some strength, and am on 90kg.
This weekend I started a 4 month plan to get fitter again. Target 85kg (don't want to go down to 80 at the moment). Target 15 pull ups and 50 in 1 session, 2 sessions a week. Target 30 minutes non stop running hill repeats.Friday I did 10 pull ups, walked to the top of the hill, then 10 more pull ups
Saturday did 5 X 1 running repeat + 6 pull ups = 30 pull ups
Sunday I did 5 running repeats non-stop (DOMS so no pull ups)I will aim for Wednesday more pull ups if can.
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I've been consistent, midweek mild pull ups, sunday run and pull ups-and today did a good 10 hill repeats, feeling fitter, and pull ups were 10 pre run, 11 (most since my hand operation last August) post run, then 5 quick sets of 3 slow pull ups. All pull ups are done proper form, straight legs, extended arms on the bottom, no swinging (except the last rep)
Still a long way to go, but there's hope.
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On Wednesday evening did 5 hill repeats with 6 pull ups each time.
On Sunday before dinner, started with 12 pull ups, then walked to top of hill, did 10 hill repeats (would havedone more but felt stiff/sore in shin splint area RL-probably inadequate warming up). Back down and did another 12, plus 5 sets of 3 slow pull ups with good stretching.SO: 12 pull ups, twice. First time I did 12 since July 2018-hand op in August... pleased!
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I went up on Wednesday night for a good run/ pull ups. However, I was feeling sick and still sore by Sunday so just did some hill repeats. Decided to rest 1 week.
Today did 12 pull ups, felt ok, then 6 running repeats of about 160 steps (I need to check) and 6 pull ups (last time was 8 ) = 50 pull ups.
Drained after a long busy week. -
I keep asking myself, can I regain some semblance of fitness, or IS IT TOO LATE?
hahaMy recovery rate is slow-sore muscles for days. My sleep is bad, fat is high (93-94kg).
I have started in May. Today was my first effort on the recumbent bike at the gym. I'm well and truly bent, if not faarked. Compared to the numbers I've put out in the past, I'm at 55%, although the last 5 minutes I could see some power returning. Before that, dead legs.
My efforts in May:
5/5 7 hill sprints + 8 pull ups
5/7 swam 600m outdoor 50m pool, lots of stopping. Did 5 lengths where only breathed every 4 strokes, which was lung burning.
5/9 7 hill sprints + 8/10 pull ups
5/10 swam inside 775m + 125 kicking (this is important, but for now I am totally crap at it). I still have some lung capacity-I can do 25m on no breaths in a sprint.
5/14 swam 900m outdoor 50m pool, 9*100m. Did all mixes of 1 length breathe every 4 strokes, 1 length every 2 strokes + 100m kicking, still useless
5/16 gym recumbent bike 25 minutes , 6.90km OMG could I get any worse?I have swimming, pull ups, hiking, and bike targets for end July:
swim 1000m non stop, at least 500m of which is breathing every 4th stroke.
kick 300m outdoor pool at smooth speed
12,10,8 pull ups in 1 session
12 hill runs (about 200 steps) non stop up and down
recumbent bike 15km in 40 minutes.
