Pull ups, dips, stair repeats, again and again
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<p>Yep, I am thinking about adding some weight for pull ups, dips, and hikes. I'll report back once I have devised something that works. Cheers.</p>
<p>My hiking is like step ups, so not those-but I might do hundreds of repeated lunges, like bartman used to advise.</p>
<p>I'm also going to go back periodically and revise the food and workout posts above. Got to cut down the bad food, and be careful not to commit to too much exercise too soon. Kirwan's Paleo Diet thread is showing me I'm eating too much junk.</p>
<p> </p>
<p>Today's workout was pull ups</p>
<p>Did 5 pull ups then 50 seconds break, repeated 13 times = 65 pull ups in about 15-16 minutes. Stopped as was getting a pinched neck muscle. I was also struggling to get the 5th rep with perfect form. Using this way I could aim for 100 in about 26 minutes or less.</p>
<p>Hiked up to the top and back down again. Also added some dips (15) and benchpress 30*55kg-BP was easy, despite not doing any for many months.</p> -
As Bart always says it's 80% diet, 20% training. And let's face it, the training really is the easy bit. Diet always let's me down too.<br><br>
Nice work on the pull-ups, I like short breaks too. My rest times are always about a minute. No way I would get thru my workouts with anything longer between sets. -
<p>Went up several times during Chinese NY week off from 3rd Feb to 9th, almost every day, doing different workouts. Didn't record them here.</p>
<p>It was cold and wet this week, so I only went up today. Have been eating less for a few days (lost about 1kg, so now 89-90), as well as getting up early to watch the test match=not enough sleep, so...</p>
<p>12 hill repeats, average speed, wasn't feeling great but I persevered</p>
<p>pull ups were good: 15/12//12 all full hang/rest at bottom, straight legs, no touch the ground=pleasing</p>
<p>dips were so so as hadn't done enough lately: 16/12/12</p> -
<p>busy this week but went up one evening for light workout.<br><br>
Today had a good one. Before hiking did:<br>
15/10/10/9 pull ups with 2 minute breaks<br>
20/20/20 *55kg benchpress with short breaks, just getting used to this exercise again, finding it very easy. My max was about 95kg before, wonder if I could break 100.<br>
then 12 hill repeats in 23 minutes flat, hb was 220 at finish, after 90 seconds down to 110 again, not very quick time, but decent<br><br>
on way back down did 17/15/12/10 dips and 12 pull ups<br><br>
still on a plateau before going harder in mid-March</p> -
<p>Drizzly and cool, did:</p>
<p>before hike, pull ups=12, 12 </p>
<p><span style="font-size:14px;">after hike, dips=18, 17</span></p>
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<p><span style="font-size:14px;">hike was 12 times (as always, nonstop) in 22:55, which was splits for each 3 of 5:45/5:40/5:30/6:00 - so I negative split until the last 3. HB was only 195 at finish, so I had some speed left in the tank and could have been +1 minute faster, but legs had no more energy due to yesterday walking a lot, and eating very little.</span></p>
<p><span style="font-size:14px;">weight down to 88kg or so.</span></p> -
<p>Spring's coming along, nicer day today.</p>
<p> </p>
<p>15,12,10 pull ups</p>
<p>15 hill repeats (7 fast @ 1.43 each, 4 slow with stitch @ 2:15 each, 4 good speed@2.0 each), 210 HB at finish, 15 total in 29 minutes, which is good.</p>
<p>15,15 dips</p>
<p>12 pull ups</p>
<p> </p>
<p>all pull ups full hang (1-3 seconds), straight legs, no touch the ground start to finish. On the 15 reps I did 11, then adjusted my grip (just swung a hand space to the left/right) for 2 more, then adjusted my grip for 2 more. I think I could do two more singles adjusting my grip. Still 90kg.</p> -
<p>Saturday, went up late afternoon.</p>
<p>Pull ups: 14/12/12/10...all perfect form</p>
<p>Dips: 15/15/12</p>
<p>Hill repeats, 10 faster than have been lately, although average start due to sluggish legs (first 2 only 1:50 each, last 8 @ 1:45). Total time 17:45.......plus 15 minutes up and down.</p>
<p>HB was 230 or so, and that's being conservative. I counted about 40 in about 10 seconds after sitting down following the last rep. 110 after 90 seconds rest. <span style="font-size:14px;">I pushed hard all the way to the finish. Pleased with that one.</span></p> -
<p>Just felt like a change. Love that area.</p>
<p>Bit sore today, but had a workout.</p>
<p>hill repeats, 10 @ 1:45 each=17:30, kept consistent pace all the way. That's a good speed, although I'll try for under 17 consistently. HB at finish 220+, after 1 minute 125, after 2 minutes 100, 3 minutes 85.</p>
<p>Pull ups-DOMS, so did 10 first, followed by 12.</p> -
<p>Funny, I had similar thoughts too JK! I was a 'shore boy' from age 5-11 (Glenfield). </p>
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<p>Wairau, good stuff on getting out for a workout even with a bit of fatigue. Didn't seem to cause you any hassles with your times!</p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="421323" data-time="1396212542">
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<p>Funny, I had similar thoughts too JK! I was a 'shore boy' from age 5-11 (Glenfield). </p>
<p> </p>
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<p>No shit? I thought your boganess was from Wellington but clearly not</p> -
<p>Yeah bro! Sunnybrae Normal School, Coronation Road, etc, etc</p>
<p> </p>
<p>I got my boganess from living in Paekak and the Kapiti Coast during the grunge era!</p> -
<p>Small world aye! Next we'll hear Wairau grew up in the same area!! </p>
<p> </p>
<p>ha ha I finally found out that 'normal' schools were connected to teacher's college. Always used to wonder wtf was up with that name!</p> -
<p>ha ha when you are a little'un even the small storm drains look pretty big!! </p>
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<p>I think we are doing the 100 pull-up challenge again this weekend so I'll be paying my dues lol.</p> -
<p>Friday afternoon went for a hike run with a mate, up a mountain (big hill) from sea level. Great fun, plenty of stairs and free plus technical running on trails. Midway we did 3 sets of pull ups, bench and dead lifts at a workout area. The bar exercises were light, but the pull ups were 15/11/8 with not long breaks so that's ok.</p>
<p>Saturday afternoon found time to get up my hill close to home, did 10 hill repeats as fast as possible, 17:45, HB 225~ at finish. Then 15/12 dips and 14/12 pull ups.</p>