Pull ups, dips, stair repeats, again and again
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<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>
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<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>
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<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>
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<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>
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<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>
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<p>However if you use acetyl-L-carnitine then dont need to carbs/protein to assist with absorption.</p> -
<p>I am not sure where to find those, but will attempt to find them.</p>
<p>MTTF did cycling in the gym, 25-30 minutes spinning, hb 150-180...plus a light session of pull ups and dips on Wednesday. My cycling is getting better. It's an arduous workout.</p>
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<p>Saturday did</p>
<p>16 pull ups (plus 13 at night in a park after some beers, my friend challenged me)</p>
<p>dips: 13/8/8 no cheat, 10/10/10 cheating, and 8 no cheat = 67</p>
<p>some hill repeats</p>
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<p>Sunday did mild pull up session, 14, 11, then a few very slow pull ups.</p>
<p> </p>
<p>so, for the weekend=about 60 pull ups</p> -
<p>Cycled 3 days, with rest due to a cold midweek. Friday was back into it with a max distance for the 30 minutes.</p>
<p>Saturday did lots of dips, and 15 pull ups. About 70 dips, including non cheats and cheats. Also some hill running-felt more bounce when running.</p>
<p>Sunday did 15/10/9/8 pull ups.</p> -
<p>Last week cycled 4 times, 2 @ 30 minutes hard, both times PRs, and 2 fast spinnng 15 minutes for recovery. Went u[ for workout on Saturday but had slept badly the night before, and had some twinged muscle in mid back so couldn't do dips. Did 17 pull ups which equals my PR from last year-quite a surprise. Monday I went to gym for a light upper body workout and spinning, back mostly better.</p>
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<div>The last two weeks....</div>
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<div>Went to the gym for cycling this week, 2 easy spins, 2 30 minutes hard spinning-both days were new PRs.</div>
<div> </div>
<div>Saturday went to the hill for a walk and exercise with a friend. Did 17 pull ups, then 4 sets of 10 dips, no cheats.</div>
<div>Before dark I went up again for 20 minutes of hill sprints on a flattish section, 5 each set plus 4 sets of 8 dips, no cheats.</div>
<div> </div>
<div>Sunday Did 4 sets of 12 pull ups. Also did 15 minutes continuous hill sprints, 22 repeats.</div>
<div>Monday 212 pull ups, and abs. </div>
<div>Tuesday 212 pull ups, and abs</div>
<div>Wednesday X</div>
<div>Thursday 2*12 pull ups, and abs</div>
<div>Friday X</div>
<div>Saturday X</div>
<div>Sunday Pull ups 18 = my personal record. Did some more pull ups and abs mixed together, then strained my neck so stopped. Did 15 minutes continuous hill repeats, same as a week ago. Weight continues to decrease, so able to do more pull ups.</div> -
Love this new site! A great install.
I've kept regular, although a bit light last 2 weeks. I have lost 8kg over the last 3 months or so, down to 82kg now.
Today was my only day off this week, really busy, so I went up the hill and did...Pull ups: 17, 15, 10
Dips: 13, 10 no cheats...I seem to be stuck on 13 max, I hope I can get to 15 by end of year...maybe try and do more often.
Hill sprints up gentle incline, first did 10 reps of 100m or so, with a few steps halfway, then 10 reps of about 60m-16 minutes total
12 more pull ups on way back -
thanks for the encouragement mate.
Last time my friend suggested I revert to more specific workouts on different days-so today (Sunday) I focused on pull ups. Tuesday will be dips.
I felt a bit sluggish throughout, need more sleep, but pleased with the workout and have chewed up my palms pretty well.
Did 15, then with 50 second breaks
5/5/5/5/5/5/5/5/5/5/5/6/6/6/6/6 = 100 total.Followed with hill sprints, long then short course *8, not sure time, but I was at max most of the time.
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I have DOMS but not too bad. Eating meat for breakfast, lunch and dinner. Definitely fitter than before for pull ups. That was a good workout yesterday, all the sets I did were slow, deep straight arm hangs, perfect form. I hope I can get to 20 reps by the end of the year.
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was really busy all week and weekend, and tired too. Need some better sleep.
Saturday just walked up and down the hill to relax.
Sunday before lunch did 2 sets of dips (12, 12 no cheat) then 15 minutes of hill sprints, all short course.
Before dinner did 16, 9 pull ups, then another 16 minutes of hill sprints (9*long, short), then 12 pull ups.
Just a maintenance workout. I am breathing hard and at max HB the whole time.I am getting good health improvements from the regular hill sprints. Feel fitter, faster. Would like to force myself to 20m asap, then later 30m. Mental adjustment needed.
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update..
saturday just a little time, so did pull ups 16, dips 12, the 22 hill repeats at fast speed, short course.
sunday did 60 pull ups, small breaks....16,5,5,5,5,5,5,5,5,4
then 12 dips, then 15 hhill repeats long course.Tuesday...
finished work a little early and went up before dark, nice afternoon. Did 12 dips, then 21 minutes running the hill repeats (12 times of long/short course) then another 12 dips. Good workout-got to over 20 minutes, I do the longer runs at 90% effort and the shorter at 100%. HB is 180-200.
