Pull ups, dips, stair repeats, again and again

Wairau

Fri: nothing, too busy 
 
Saturday, back: 
Half pull ups with 2 minute break: 
28,20,15,15,13,12 
Full pull ups with under 1 minute break: 
3,3,4,4,4,4,4,4,4,4 
 
Sunday, legs: 
-6AM, hiked 1 hour 
-late afternoon, 30+ C heat: 16 hill repeats of 150 steps, done in 38 minutes which is faster than the 15 in 42 minutes last time. I definitely felt a boost in my fitness this weekend. I would have done 20 but was close to throwing up my cheese pasta lunch. I look forward to getting 25 repeats soon, as per OP. 
-finished with a set of pull-ups, but have sore forearms/fingers so couldn't really hold myself up long without a fair bit of pain. 
 
 
 
Monday, chest/shoulders 
Dips: 
15.10.8.8.9 
 
Bench press: (total 200 of 55kg) 
30/10/10......25/7/8/10.....20/8/6/6/5/5....5/5/5/5/5/5/5/5/5/5 with 5 breath breaks and power the weight up, slow down. Not hard enough, should have done 7 each time. 
 
Tuesday will be rest day. Phew. I have a long way to go and must really push harder and up the intensity. Still debating using the gym for a month (start next week) or not.

Wairau

EDIT: Bah, public transport-throat cold. Took a few days off to recover, I also limited my food, and feel a bit weak, but wanted to tone up more-and a fever is the perfect time to lose weight.. 
 
Did a mild workout on Friday (dips-15/12/10) and (half-pull ups 20/20/20). 
Saturday did 22 minutes hill sprints, 8 reps of 150-160 steps and small flat areas. 
 
 
Was going to join the gym for a month, but decided not to. I prefer exercising outside in the summer fresh/hot air. I still think I can continue to get fitter over the next month, even on the limited exercises I do. I think it's time to up the intensity. Something like this: 
 
to be completed in under 65 minutes, at two different workout areas on the hill near my home-one place has dips bars and 55~(estimate)kg bench press, the other has high pull up bar 
 
10 m dips....60 sec breaks, hike 200m to do...(paralell bars, fully down and up) 
15 m hups....30 sec breaks, hike 200m to do...(hups=half pull ups=only go down just past 90 degrees on the arm, but keep body as still and controlled as possible) 
15 m bench...30 sec breaks, hike 200m to do... 
15 m fups....30 sec breaks....(fups=full pull ups, complete extension of arms-dangle at bottom) 
 
all to max 
 
every second day and weekends off 
 
 
 
Legs Tue or Thu and Sat or Sun. 1 hour repeats each time

Wairau

Gave this a shot today, ouch, brutal but doable. Did only half today as afternoon rains stoped late, it was getting dark. Used a stopwatch on my breaks, so... 
 
Dips: 80, of 15/8/7/5/5/5/5/5/5/5/5/5/5 each with 30 seconds break 
Full pull ups: 37, of 10/5/2.5/2.5/2.5/2.5/2.5/2.5/2.5/2.5/2.5 (each one was most of the way up, but not complete) 
 
try again tomorrow and [s]hike a mountain on Tue AM with some old guys.[/s] Rained overnight, it's a ridge walk so they cancelled. I'm going to rest, sore archilles, sore upper body from Monday's workout.

Wairau

Continuing to invent new ways to torture myself... <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> 
 
Monday AM did: 
10 minutes dips with 30 seconds break: 15/10/7/5/5/5/5/5/5/5/5/5/4 = 81 
10 minutes half pull ups with 30 seconds break and 5 minute break in middle: 20/7/5/5///20/5/4/3 = 69 
10 minutes bench with 30 seconds break: 20/12/10/8/7/8/8/7/7/6 = 93 
under 10 minutes pull ups, ran out of focus: 6/4/3/2/2/3/3/3 = 26 
 
That's a good workout, if only I could do 15 minutes each exercise, efficiently and more reps. Maybe I should make the breaks 60 seconds....... I'll do it once more this week, and also try my max reps with long breaks. 
Tired now.

Wairau

Tuesday off due to rain-no long hike. 
 
 
Wednesday: tried 10 minutes total with 1 minute rest between sets 
Dips = 67: 15/12/8/7/7/6/7/6 
Half pull-ups = 76: 20/15/7/9/8/5/7/5 
Bench press = 94: 26/14/11/9/9/8/9/8 
then walked to the top and did some abs, followed by 
Fill pull-ups = 42: 10/6/6/5/4/4/4/3 
 
Verdict, higher reps each time but not that sore afterwards, can push harder. Still, the ideal is 15 minutes with 30 seconds rest between sets. 
Thursday rest.

Wairau

Thursday: Went up just before dark 
 
-20 hill repeats, 150 steps done 2 by 2, jog down. Time=46 minutes. Feeling fitter and could have kept going for the hour but it was basically dark. 
-Pleased with the workout and improvement in fitness, although archilles is still tender, after last weekend running up the hill <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt=':(' /> 
-reckon can still go up a level in fitness 
 
-the upperbody workouts are making a change in my strength/shape. I also bought 5lbs protein powder ( [url="http://www.knowyoursupplements.com/myofusion-reviews/"]http://www.knowyours...fusion-reviews/[/url] ) as had done all this only on food. Will take it 3 times a day, hope it helps. 
 
-Should I continue with these updates? No comments so far. I might make tomorrow's my last.

dK

Keep up the updates, as they are a good inspiration

Paekakboyz

And a great record for you to look back on! unless you track your training somewhere else as well : ) 
 
My programme is more weights based but I certainly check out what you've been up too.

Kirwan

I always read them too, so please continue. Generally don't have much to add.

Wairau

Thanks for the comments, I doubted anyone read here. Yes, it is a good record for myself, and personally motivates me to push as hard as I can.....(and I would love to see someone give this type of workout a try and give me a tough target to aim at...) 
 
Also, thanks to Bart and Kirwan, plus the mods. It's a good site. And it's a Kiwi site, which means a lot. 
 
Friday late afternoon: 
dips-12 minutes with 30 second breaks 
=91: 16/10/6/6/5/5/5/5/5/5/4/5/5/5/4 
 
half pull ups-12 minutes with 30 second breaks 
=102: 22/12/9/7/5/5/6/5/6/5/5/5/6/4 
 
bench press-12 minutes with 30 second breaks 
=110: 27/10/10/7/7/7/7/7/7/7/7/7 
 
full pull ups-12 minutes with 30 second breaks 
=44: 8/5/4/4/3.5/3.5/3.5/3/2.5/2.5/2.5/2.5 
 
 
A good week and am pleased. Weekend off, beach, and waterfall swimming. Next week, focus on better form, and want 60 minutes hill repeats session.

JK

I always check in to read up on how you are going mate. Keep at it. 
 
Good for yourself to keep track but also adds ideas for others. Especially those of us who just go in and shift tin. Nice to get a few new ideas

Wairau

Monday: 10 minutes with 30 second breaks.... 
Dips=86: 18/10/7/6/6/5/6/5/5/5/5/4/4 
 
Half pull-ups=105: 26/12/10/9/10/10/8/7/7/6 
 
Bench press=27/10 and stopped with sore shoulders. 
 
I must have overdone it on the dips, and am taking the rest of the week off to rest. I might also revise the workouts slightly. I'm getting good results from these more intense workouts but should limit dips, keep good form, and increase recovery time. I'm 86-87kg at 6"1, aiming to be 83-84kg as definitely carrying a layer of fat, ably assisted by all the nightmarket food I am supplied with on top of my strict diet... 
 
Tuesday: Short walk up the hill and stretching at dusk. Took some photos, attached them all to this post, showing the workout area, the view from the hill, the start of the 150 steps. 
 
Wednesday AM early: 
Hill repeats, completed 21 climbs (most since restarted after archilles strain (which still niggles)), jogged down each one. Stretched after. First 15 in 33 minutes, last 6 in 15.45 as slowed down. Still aiming for 26 in an hour before end of July, then 2 weeks on 30 a time before mixing it up.

Wairau

Saturday, mild workout to test shoulder stains: 
dips 1 minute breaks: 15/10/10/9/8/7/7/7/7=80 
full pull ups 1 minute breaks: 10/7/6/5/4/4/5/4/3/4=52 
bench press 3 minute breaks: 25/25/25/25=100 
abs 1 minute breaks: 520 
seems shoulders are recovering, phew 
 
Sunday, went a bit harder, only 30 second breaks, but was tired from yesterday 
dips: 15/8/6/6/5/5/5/4=54 
full pull ups: 10/4/4/4/3/3/3/3=34 
bench: 30/12/10/9/8/7/8/6=90 
abs: 320

JK

Dam 30 second breaks!!! Now that is stepping it up mate. 
 
Can see the difference on those 2nd (and later) sets compared to the previous day!

Wairau

Cheers, JK, I left a bit in the tank as was still watching my shoulders. I'm going for 30 sec breaks because it's kinda like doing hill repeats on the legs, and there's no time to think or chicken out... I prefer these types of exercise since I don't need massive muscles/strength in daily life, just want to be fitter. 
 
Monday: legs...did 26 hill repeats in 55 mins flat, in the rain! Stoked. Up with my fastest ever. First 15 were done in 30 minutes, really fast, and I slowed a bit after that. Next aim, 30 repeats in 65 minutes (wonder if I could beat an hour?!). Almost all 150 steps done 2 by 2, run/jog down, archilles still niggling a bit. 
 
Here are my averages for the 7 hill repeat sessions I've done since beginning again: 
-12 hill repeats in 30 minutes (ave.=2:30) 
-12 hill repeats in 38 minutes (ave.=3:10) 
-15 hill repeats in 42 minutes (ave.=2:48) 
-16 hill repeats in 38 minutes (ave.=2:23) 
-20 hill repeats in 46 minutes (ave.=2:18) 
-21 hill repeats in 48:45 minutes (ave.=2:19) 
-26 hill repeats in 55 minutes (ave.=2:07) 
 
I wonder if the upper body exercises are helping my overall fitness....so I hike faster? I can increase several plateaus yet, it's still early days, as long as stay injury free.

JK

Those times are coming down mate. Well done.

Wairau

Yep, it's pleasing, but it's a balancing act with an archilles that stings. 
Went up in the rain (typhoon coming) and did moderate effort, with decent breaks: 
Dips: 21/16/14/11 = 62....21 is my highest ever 
Bench press: 30/30/10/10/10/10 = 100 
Full pull ups: 12/12/12 pleased to do straight 12s [i](Huh, ideally I'd like to do 5 sets of 20).[/i] 
 
Another thing I noticed was recovery time was improved due to the previous more intense workouts. 
So, I reckon I've built a decent base, but am far below being in really good shape. Busier the next 2-3 weeks with work, so will just try to maintain present fitness.

Wairau

Saturday, slight cold so strength at @ 80% 
Dips: 10 minutes, 30 sec. breaks: 
20/11/6/5/5/5/5/5/5/5/5/5 = 91 
 
Pull ups: alternated half pull ups with full pull ups, 10/.30: 
20/5/12/4/7/4/7/4/6/4 = 73 
 
Bench press, 10/.30 
30/12/10/10/9/7/8/7/7/5=115 
 
Abs: 3*20 
 
Sunday....easy walk up hill and stretch. Archilles still sore.

MN5

Kea I'm focussing much more on bodyweight stuff at the moment too to give the joints a bit of a rest. Loving the change to be honest and a trip out to the garage yesterday confirmed lots of cobwebs on my weights hahaha. 
 
I've heard half pull ups are pretty pointless from a few folk and much better to do full ( locked out ones ) which are obviously harder. Your thoughts ?

Wairau

I don't always do them, but do them to give the back more of a cardio workout, to make the muscles fitter since I can do higher reps. I used to, with 2 minute breaks, do over 100 in 6 sets. Have to be careful not to bounce in the bottom transition, since it places a fair bit of stress on the shoulders. I think it's worth you trying a workout where you do 10 minutes alternating half and full...maybe the 10 minutes with 30 second breaks, seems a good one. 
 
Good luck and I'll watch your thread.

The Silver Fern

Pull ups, dips, stair repeats, again and again