Pull ups, dips, stair repeats, again and again
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<div>It does take me 4-5 days to fully recover from hard pull up session, and I am cautious to prevent any injury.</div>
<div> </div>
<div>Last Tuesday I did:</div>
<div>Pull ups 15</div>
<div>walk up hill fast to dip bars, 8/6</div>
<div>Pull ups 12</div>
<div>walk up hill fast to dip bars, 8/6 some cheats</div>
<div>Pull ups 12</div>
<div>walk up hill fast to dip bars, 6/6 some cheats</div>
<div>Pull ups 11</div>
<div> </div>
<div>My pull ups are good, but dips weak.</div>
<div> </div>
<div> </div>
<div> </div>
<div>Today felt a little tired and it was light drizzle, but I did:</div>
<div>Pull ups 12</div>
<div>walk up hill fast to dip bars, 9/6</div>
<div>Pull ups 12</div>
<div>walk up hill fast to dip bars, 8/6 some cheats</div>
<div>Pull ups 12</div>
<div>walk up hill fast to dip bars, 6/6 some cheats</div>
<div>Pull ups 12</div>
<div>then another 7 single pullups with no rest</div>
<div>=55 pull ups this time</div>
<div> </div>
<div>Pleased to get 9 dips, hope can do 12 by end April. Previously I would do 16-20, easily.</div>
<div>Thursday will do lot of abs</div> -
<p>today was the first day I have had were had nil feeling in the knee when walked up the hill 2 by 2. great. But I won't do hiking much.</p>
<p> </p>
<p>I did pull ups: 14/10 then dips 10 real, then 10 cheating</p>
<p>then pull ups 5/5/5/5 with only 30 seconds break, and very slow</p>
<p>then dips 8 real, 10 cheating</p>
<p>then pull ups 5/5/5/5 with only 30 seconds break....that last set I really struggled and cheated a bit, haha</p>
<p> </p>
<p>I have lost about 3kg in the last 3 weeks by only having vege juice on 4 nights per week.</p> -
<p>I did abs on Wednesday, Thursday, and Friday.</p>
<p>On Saturday I did dips session: 12 pull ups, then 10 deep dips, followed by cheating dips of 12, 10, 10, 8 (Usually do my max unassisted, then use my foot to lift up from the bottom of the dips)</p>
<p>then did 5 100m hill repeats on flattish section.</p>
<p> </p>
<p>On Sunday I did pull ups: 14, 12, 10, 10, 8</p>
<p> </p>
<p>Pleased to put in two good workouts-I need to work much harder on the dips, to get to over 15 this year. Hopefully I improve in the next month or two.</p>
<p>DOMS, of course, today</p> -
<p>Went up last Saturday and Sunday, good workouts with some hill running, but didnt record it here.</p>
<p> </p>
<p>Yesterday did dips alternating with running 100m up the hill, so no breaks the whole time: Began with 14 pull ups.</p>
<p>11 no cheat, and run</p>
<p>12/8/8/8/8 all these including some cheats</p>
<p>=55 in total</p>
<p> </p>
<p>Sunday did pull ups and some running on the hill.</p>
<p>14, 10, then very small breaks (10-20 seconds) 4, 4, 4,3,3,3, 2, 2, 1</p>
<p> </p>
<p>ran up to the top of the hill with some walking on steps, then back down, and did 12 pull ups</p>
<p>=62 pull ups in total</p>
<p> </p>
<p>sore hands, sore chest, arms, will be DOMS tomorrow.</p> -
<p>Good to see you back into things mate - at least DOMs tell ya you worked hard!! </p>
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<blockquote class="ipsBlockquote" data-author="Wairau" data-cid="583798" data-time="1464524741">
<div>
<p>Went up last Saturday and Sunday, good workouts with some hill running, <strong>but didnt record it here.</strong></p>
<p> </p>
<p>Yesterday did dips alternating with running 100m up the hill, so no breaks the whole time: Began with 14 pull ups.</p>
<p>11 no cheat, and run</p>
<p>12/8/8/8/8 all these including some cheats</p>
<p>=55 in total</p>
<p> </p>
<p>Sunday did pull ups and some running on the hill.</p>
<p>14, 10, then very small breaks (10-20 seconds) 4, 4, 4,3,3,3, 2, 2, 1</p>
<p> </p>
<p>ran up to the top of the hill with some walking on steps, then back down, and did 12 pull ups</p>
<p>=62 pull ups in total</p>
<p> </p>
<p>sore hands, sore chest, arms, will be DOMS tomorrow.</p>
</div>
</blockquote>
<p> </p>
<p>What's the point in working out if you're not gonna put it all over the interweb ? it's like it never happened.</p> -
<blockquote class="ipsBlockquote" data-author="MN5" data-cid="583998" data-time="1464584283">
<div>
<p>What's the point in working out if you're not gonna put it all over the interweb ? it's like it never happened.</p>
</div>
</blockquote>
<p> </p>
<p>what do you mean "like" it never happened? IT NEVER HAPPENED</p> -
<p>DOMS everywhere so would struggle to do 1 pull up.</p>
<p> </p>
<p>I do have a selfie video of me doing dips (don't know how to post it), but you're right, all of these workouts are make believe. I'm really a 110kg female prop (don't get too excited, Paekakboyz).</p> -
<p>Dare I ask if you are a tighthead or a loosehead!</p>
<p> </p>
<p>If you play both sides you could well be the 'girl' of my dreams ha ha... ahhh just don't tell the wife aye!</p> -
<p>Saturday I did 12 pull ups, then:</p>
<p>11 dips no cheat, followed by 210m hill runs, no rest</p>
<p>10 dips 4 cheat, followed by 210m hill runs, no rest</p>
<p>10 dips most cheat, followed by 210m hill runs, no rest</p>
<p>10 dips most cheat, followed by 210m hill runs, no rest</p>
<p>10 dips most cheat, followed by 210m hill runs, no rest</p>
<p>9 dips most cheat = 60</p>
<p>I won't do this workout again soon, need more rest before dips, wasn't recovering strength between workouts</p>
<p> </p>
<p>Sunday went up in the rain, did pull ups 12, 13, then 55 using super strict form and deep hangs = 50 (I videoed myself doing the 13 and want my arms to be as straight as possible at the bottom. Satisfied with the form, but can improve a little,....)</p> -
<div>Friday 10 hill runs over 150 m or so, jog back down, shallow incline, hb 185-205 at top of each</div>
<div> </div>
<div>Saturday dips, all full range of movement-i.e deep dips</div>
<div>-12, 10 no cheat</div>
<div>-12, 12, 12 using cheats for half or more</div>
<div>5,5,4,4 all cheating, with 15 seconds break</div>
<div>= 76, better dip workout, tired</div>
<div> </div>
<div>Sunday pull ups</div>
<div>13 full pull ups,</div>
<div> </div>
<div>then with 1 minute breaks and perfect form</div>
<div>5/5/5/5/5/4/4 and only stopped due to a slight tweak in neck from stretching after each set.</div>
<div>=46</div>
<div>Continuing to see gains in shape and loss in fat, but IMO need to lose another 3-5kg for great def.....in the next 6-7 weeks, for sure.</div> -
<p>thanks JK. Gradually getting fitter and still losing weight.</p>
<p> </p>
<p>Wed/Thu/Fri abs at lunchtime</p>
<p> </p>
<p>Saturday went up with a friend....some hill running, did 15 full pull ups, most this year (maybe showing off haha)</p>
<p>then dips 12, 10, no cheat....and 10/10/10 using 5 or 6 cheats</p>
<p> </p>
<p>Sunday pull ups, plus hike to top of hill. 5 sets of 10 on way up, =50 including 6 cheats total. Breaks of 2-3 minutes, Hike up and down. Then 10 more pull ups.</p> -
<p>Right now calluses are all bit ripped up.</p>
<p> </p>
<p>Friday had a bit of a run on the hill, and did abs (also abs on Thursday).</p>
<p> </p>
<p>Saturday with friend did: 15 pull ups, then dips 13 (most htis year)/10 no cheat</p>
<p>then for about 10 minutes with small rests and mostly cheating did 10/8/6/6/6/6/6/6/6-as I say, mostly cheating with foot to push up=83 dips</p>
<p>I did that to increase muscle fitness.</p>
<p>We followed with 6 hill runs, about 150m of small incline and a few steps. I felt nauseous so we stopped. Maybe the double coffee I drank before hand.</p>
<p> </p>
<p>Sunday, DOMS increased as the day wore on, but before dinner persuaded myself to do my pull ups. Did 12/10/10 with decent breaks, then small breaks and only 2-4 reps, did another 28 in 7 minutes = 60 reps. Again, did this to try to increase fitness.</p>
<p> </p>
<p>Today started to see a little of my obliques, still under fat, but can see more shape there...a few kgs to lose yet....</p> -
<p>Last weekend did a dip workout on Saturday, but was really tired and hurt my shoulder slightly on the pull ups at the start, so went getnly on the rest of the things-still did many dips, and 10 pull ups. I had gone for several runs during the week, plus more running on Saturday, so by Sunday my knee was sore.</p>
<p>So I rested the whole week. Seems to have healed everything.</p>
<p> </p>
<p>Went up today for a joint workout to get back into it. </p>
<p>Pull ups 10/12/10/10</p>
<p>Dips 12/8/8 no cheats</p>
<p>then 4 times in 7:25 minutes of 2 short hill runs plus 8 cheat dips, no stopping the shole time.</p>
<p>then 8 pull ups to finish.</p>
<p> </p>
<p>I like that circuit and would aim next time for 6*3 hill runs+10 cheat dips</p> -
<p>This week every day I went to gym and rode an exercise bike, 25 minutes a day spinning at about 100-115 RPM, resistance enough for most of time for HB 150-170, ie putting some effort in and keeping good form, with the spinning. Aim is to increase fitness and help knee rehabilitation, plus lose weight. I think I achieved all those, a little, and will focus on 30 minutes a day next week. </p>
<p> </p>
<p>It's tough, and I did consider throwing in some rest days, but I think it's just within the limit of my recovery and making good improvement.</p>
<p> </p>
<p>Any comments?</p>
<p> </p>
<p>I wnet up the hill with mate today. Started with a set of pull ups-I did 16, which is most this year, after lay off period. Great! My dips were 13, 6,6,6 no cheats and not long rests, plus 10,10 using cheats.</p>
<p>Then some short hill runs, and no more time.</p>
<p>Overall I feel good. I also added a tablespoon of Spirulina in a bowl of water every morning, lecithin tablets, started surbex zinc (plus B,E,C) supplements, and have a vege juice, and mixed nuts at night (sunflower, walnuts, peanuts, almonds, pumpkin seeds). Plus I alternate a little salmon sashimi and oyster soup every 2-3 days.</p>
<p> </p>
<p>I am thinking of starting a thread about supplements soon, to ask for ideas, I have a copy of Earl Mindell's Vitamin Bible to pour though first.</p> -
How you finding the Soy lecethin? <br><br>
I used some a while back with little noticeable effect other than quite a bit of extra volume at the end of fun times with the wife (if ya know what I'm saying)<br><br>
Supposed to be good tho for also dealing with cholesterol and fat<br><br>
Oh and re the no rest days, do what feels right for you. You know your body better than anyone else so will know when too much is too much -
<p>Hahahaha-yes, there's that noticeable slight side effect. Maybe I should up the dosage, will ask the GF.</p>
<p> </p>
<p>I'm just aiming at the fat, though. Step by step adding healthier supplements or food.</p>
<p>What should I add next?</p>
<p> </p>
<p>I will take Wednesdays off the cycling, and do a light pull ups and dips workout. That will improve leg recovery, and keep me improving on the other exercises.</p>
<p>Today I did 12/8/10/10 pull ups, and stopped as tweaked my neck slightly. Should be ok.</p> -
<p>For fat loss, I'd recommend l-carnitine. It's in most fat burner supplements but you can buy it as a standalone. </p>
<p> </p>
<p>Should take 2-3grams post workout with about 30-40grams of carbs and 20-30grams of protein, ie your post workout meal.</p>
<p> </p>
<p>However if you use acetyl-L-carnitine then dont need to carbs/protein to assist with absorption.</p>
