Pull ups, dips, stair repeats, again and again
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@Wairau said in Pull ups, dips, stair repeats, again and again:
@Bones said in Pull ups, dips, stair repeats, again and again:
@Wairau two chicks at the same time.
What, one on each shoulder when doing stair repeats? 100kg each?
Damn straight. I always wanted to do that, man. And I think if I had a million dollars I could hook that up, cause chicks dig a dude with money.
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@Bones said in Pull ups, dips, stair repeats, again and again:
@Wairau said in Pull ups, dips, stair repeats, again and again:
@Bones said in Pull ups, dips, stair repeats, again and again:
@Wairau two chicks at the same time.
What, one on each shoulder when doing stair repeats? 100kg each?
Damn straight. I always wanted to do that, man. And I think if I had a million dollars I could hook that up, cause chicks dig a dude with money.
Nah, chicks dig a guy who can run a 20 minute 5k and do 15 straight pull ups. You see your problem?
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@Wairau said in Pull ups, dips, stair repeats, again and again:
@Bones said in Pull ups, dips, stair repeats, again and again:
@Wairau said in Pull ups, dips, stair repeats, again and again:
@Bones said in Pull ups, dips, stair repeats, again and again:
@Wairau two chicks at the same time.
What, one on each shoulder when doing stair repeats? 100kg each?
Damn straight. I always wanted to do that, man. And I think if I had a million dollars I could hook that up, cause chicks dig a dude with money.
Nah, chicks dig a guy who can run a 20 minute 5k and do 15 straight pull ups. You see your problem?
Well the kind of chicks that'd double up on a dude like me do.
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Back on topic:
I am interested whether I can get my running speed up to a good pace solely using short HIT treadmill workouts.
PLUS losing weight, regular swimming, and a weekly 1 hour 20 minute all out hike/run on Sundays. I'm old and not flexible.....
I don't want to be doing long runs on the road.....So far the signs are looking promising. I've got plenty of untapped speed left, even at 18km on the treadmill, just need more fitness and cut 5kg more.
EDIT: For curiousity searched for 50-54 age group results for 5km, and found this:
Scotiabank Toronto Waterfront Marathon- 5km
October 20, 2019
Toronto, ON
Place: 50 00:19:14 20636 Gianni Casati Toronto M50-54 40 / 2656 1 / 138 00:19:16So I'd be very happy to achieve 20 minutes on the treadmill as first aim.
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Friday:
Swam 700m warm-up then 8*100m @ 2-2.10minutes = 1500m. No pull ups as slight strain in forearm from previous pull ups
Also 11 minutes on treadmill, 4@ 14km, 7 @ 13km. No bounce in legs after two days of that!Sunday 75 minute hiking, running workout in the hills with friend. We did fast hiking, 300m intervals down and up no rest*6 on slight incline, over 10 hill repeats at different places. Sweat lost, about 1.2kg.
Very sore legs now. -
Tuesday was 2k
Thursday
Pull up bar, did 12, 10, 8 all good form. Could have done 14 if tried a little more.
Swam 700m easy warmup then 5*100m faster, about 1.50-1.55Saturday
easy walk up the hill before dark
Swam at night, 500m easy warm up outdoor pool 50m
then 5*50m sprints inside 25m pool, times were 42, 45, 47, 47, 49 seconds. I think I can get to 38, maybe 35, with a few months more practice, definitely fitter now. Every rep was done on 4 stroke breaths all the way. -
I achieved my pull up target with ease, and have started doing dips now that my weight is on 87 and going down....did 3/3/4 full range tonight.
I achieved my swimming target with ease.
I have not done the kicking enough.
I need to put more effort on hill repeats.Soon will do more muscle building stuff, once lose another 4-5kg, and am making lot of effort to improve my food intake in August.
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Sunday some hill hiking with a friend
Monday wanted more on the legs so went up for 10 hill repeats plus the 10 minute fast walk up and jog down = 40minutes
Tuesday 2000m swim non stop, under 47 minutes. Getting a little faster with a little improved catching, but as a result was snaking so need to dedicate a while for drill s, maybe in Sept-December -
started using a food tracker, and I see have much work to do to improve the diet more.
Went for a 80 minute hill running circuit yesterday, well we had extra 15 minutes for stopping, but the 80 minutes was at a decent speed. Good fun. At peak fitness I have done same circuit in 60 minutes, but reckon I can do 70 minutes at present fitness. Mainly, calves are weak for running so I need to condition them more. -
Sat-30 minute easy treadmill and easy swim.
Sunday 20 minutes hill sprints then dips-7 full down, then 3 sets of 10 cheating.
Monday 30 minute easy treadmill and easy swim.So, I have done 2 runs on the treadmill at 7.5km/hr speed for 30 minutes, aiming for HB under 140, zone 2...I will fully test my max when I get a good HB monitor, currently researching them (want a watch and strap combo). ..any suggestions? I'm thinking of the Polar Vantage V GPS
Focusing improving running style while running slow.
Will keep doing the easy runs, following zone 2 plus long hill run, hill sprints, and interval session on treadmill of 10X 30 seconds at 20km/hr.
Also bought a snorkel, paddles, and ordered some fins. Also bought bands to help me increase reps of dips and pull ups.
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Tuesday did 500 with snorkel, 500 without, and again=2k nonstop.
Wednesday 20 minutes stair climbing
Friday
pull ups 3 sets of 10 + 5 extra using the cable/rubber band
dips 3 sets of my max (5-6) + 5-6 extra using the cable/rubber band
Swam 600m mainly with snorkel. My time with that is down to 1.45 for 100m. Trying to improve the technique. It gives me a good muscle burn, more reps needed. -
@Wairau bro, 8 years of posting updates, have to ask, how’s the body holding up?
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@ACT-Crusader ha, has it been 8 years? I can't remember much now. Sadly my walking stick is harder than I am, most days (nights). Any remaining hair has turned white. Can barely touch my knees. Look like the Hunchback of Note-Dame with an over developed back and no other muscles. Chicken legs, if the chicken was wasting away. All in all, kicking back with a beer and a remote for the remainder of my mobile years is probably advised.
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But seriously, I'm good thanks.
At nearly 50 can still run/hike for 90 minutes, run a 25 minute 5k and aiming for under 23-just need to condition the legs more. Can still do 13 pull ups and aiming for 15. Swim 2k nonstop. Weight is down about 10kg in 3 months with more to go. Knees, shoulders, back, ankles all seem pain free. I'm going for general check up next week .These updates will cease next month sometime, maybe just every few months thereafter. Once I get a heart monitor set up, I'll probably just use the app to post my workouts.
Thanks for reading them in the past, hope someone got motivation from them (seems no readers anymore). I certainly did. -
Did the pull ups and dips with extra using bands (got 10 dips no bands on first set, great), 10 hill repeats in 19 minutes=close to old speed, 2k swim (500 with snorkel, 500m without etc), some kicking (with snorkel), and several sessions of treadmill intervals at 15km/hr. Those treadmill sessions focusing on improved running style are really paying off and I anticipate 2-3 per week for the next 6 months will help heaps-feeling much faster, but sore calves!!! I turn it to 15 or 16km, jump on for 10 seconds of running, then hold the bars and focus on midfoot strike and flick back and up with hamstrings and glutes, smaller quick steps-for 1 minute then rest 1 minute.
Today did 75 minutes on hill run with friend, and my aim is to get under 65 soon-I can already I reckon, I have plenty speed left. Pleased about the improvement and fitness. Weight in 85kg range and heading down still.
Interestingly, today we ran at 4pm, and I didn't eat anything all day, only water, then green tea, then coffee. Felt fine, perfect all run. Steak right now.
Tonight I'll go to pool for some more speed intervals on treadmill, and kicking in pool.Not bad for nearly 50. Feeling faster!...I felt my hamstring twinge last week but after a couple ofdays it recovered. Calves are always sore after running but recover-this improved running style focuses more on glutes, hams and calves but lack of flexibility will limit my gains I expect.
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Run was short but good enough speed till hamstring stopped me.
Swim was mix of sprints, slow for form, and kicking. About 800m total. Longer nonstop tomorrow...
I've got my freestyle 50m time down to about 40 seconds, aiming for 35. Reckon I can get it. My first 25m is about 16-17, but slow turn and slowing down a little=40-42.Once I get 15 seconds first 25m, strong push off on the turn and keep up the power on the way back=35-37
Or once I get a heart monitor watch, I can just do 50m sprint outside. -
I strained the calf-grade 2. 2 weeks later it is mostly better, and I did a 10 minute walk warm-up tonight.
down to 83-84kg.
Have kept up the swimming. Tonight got a 39 second 50m outside, and 2 39 second 50ms on the 25m inside pool. Kicked 200m at better speed.
I have a race in 2 weeks @ 50m. I had hoped to be able to do 37 seconds but am slowing down too much on the second 50. My initial speed and style has improved during the last few weeks-focusing on more time in the front quadrant. Had a 144 100m and reckon can go under 140 soon.I have 5 swims, then will rest 4 days before the race. My plan is each day to use the straps to do 70 pull ups, 50 dips, then go to pool for 200m warm up, then 300m sprinting....smooth 30m then all out to end. then alternate 100m sprinting, with 50m kicking *5 = 1250m
Any other ideas to drop a few more seconds?
Results - Scotiabank Toronto Waterfront Marathon
