Pull ups, dips, stair repeats, again and again
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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...<br />
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Dips: 80, of 15/8/7/5/5/5/5/5/5/5/5/5/5 each with 30 seconds break<br />
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)<br />
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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. -
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=':)' /><br />
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Monday AM did:<br />
10 minutes dips with 30 seconds break: 15/10/7/5/5/5/5/5/5/5/5/5/4 = 81<br />
10 minutes half pull ups with 30 seconds break and 5 minute break in middle: 20/7/5/5///20/5/4/3 = 69<br />
10 minutes bench with 30 seconds break: 20/12/10/8/7/8/8/7/7/6 = 93<br />
under 10 minutes pull ups, ran out of focus: 6/4/3/2/2/3/3/3 = 26<br />
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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.<br />
Tired now. -
Tuesday off due to rain-no long hike.<br />
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Wednesday: tried 10 minutes total with 1 minute rest between sets<br />
Dips = 67: 15/12/8/7/7/6/7/6<br />
Half pull-ups = 76: 20/15/7/9/8/5/7/5<br />
Bench press = 94: 26/14/11/9/9/8/9/8<br />
then walked to the top and did some abs, followed by<br />
Fill pull-ups = 42: 10/6/6/5/4/4/4/3<br />
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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. <br />
Thursday rest. -
Thursday: Went up just before dark<br />
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-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.<br />
-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=':(' /><br />
-reckon can still go up a level in fitness<br />
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-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.<br />
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-Should I continue with these updates? No comments so far. I might make tomorrow's my last. -
And a great record for you to look back on! unless you track your training somewhere else as well : )<br />
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My programme is more weights based but I certainly check out what you've been up too. -
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...)<br />
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Also, thanks to Bart and Kirwan, plus the mods. It's a good site. And it's a Kiwi site, which means a lot.<br />
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Friday late afternoon:<br />
dips-12 minutes with 30 second breaks<br />
=91: 16/10/6/6/5/5/5/5/5/5/4/5/5/5/4<br />
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half pull ups-12 minutes with 30 second breaks<br />
=102: 22/12/9/7/5/5/6/5/6/5/5/5/6/4<br />
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bench press-12 minutes with 30 second breaks<br />
=110: 27/10/10/7/7/7/7/7/7/7/7/7<br />
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full pull ups-12 minutes with 30 second breaks<br />
=44: 8/5/4/4/3.5/3.5/3.5/3/2.5/2.5/2.5/2.5<br />
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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. -
Monday: 10 minutes with 30 second breaks....<br />
Dips=86: 18/10/7/6/6/5/6/5/5/5/5/4/4<br />
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Half pull-ups=105: 26/12/10/9/10/10/8/7/7/6<br />
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Bench press=27/10 and stopped with sore shoulders.<br />
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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...<br />
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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.<br />
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Wednesday AM early:<br />
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. -
Saturday, mild workout to test shoulder stains: <br />
dips 1 minute breaks: 15/10/10/9/8/7/7/7/7=80<br />
full pull ups 1 minute breaks: 10/7/6/5/4/4/5/4/3/4=52<br />
bench press 3 minute breaks: 25/25/25/25=100<br />
abs 1 minute breaks: 520<br />
seems shoulders are recovering, phew<br />
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Sunday, went a bit harder, only 30 second breaks, but was tired from yesterday<br />
dips: 15/8/6/6/5/5/5/4=54<br />
full pull ups: 10/4/4/4/3/3/3/3=34<br />
bench: 30/12/10/9/8/7/8/6=90<br />
abs: 320 -
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.<br />
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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.<br />
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Here are my averages for the 7 hill repeat sessions I've done since beginning again:<br />
-12 hill repeats in 30 minutes (ave.=2:30)<br />
-12 hill repeats in 38 minutes (ave.=3:10)<br />
-15 hill repeats in 42 minutes (ave.=2:48)<br />
-16 hill repeats in 38 minutes (ave.=2:23)<br />
-20 hill repeats in 46 minutes (ave.=2:18)<br />
-21 hill repeats in 48:45 minutes (ave.=2:19)<br />
-26 hill repeats in 55 minutes (ave.=2:07)<br />
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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. -
Yep, it's pleasing, but it's a balancing act with an archilles that stings.<br />
Went up in the rain (typhoon coming) and did moderate effort, with decent breaks:<br />
Dips: 21/16/14/11 = 62....21 is my highest ever<br />
Bench press: 30/30/10/10/10/10 = 100<br />
Full pull ups: 12/12/12 pleased to do straight 12s [i](Huh, ideally I'd like to do 5 sets of 20).[/i]<br />
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Another thing I noticed was recovery time was improved due to the previous more intense workouts.<br />
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. -
Saturday, slight cold so strength at @ 80%<br />
Dips: 10 minutes, 30 sec. breaks:<br />
20/11/6/5/5/5/5/5/5/5/5/5 = 91<br />
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Pull ups: alternated half pull ups with full pull ups, 10/.30:<br />
20/5/12/4/7/4/7/4/6/4 = 73<br />
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Bench press, 10/.30<br />
30/12/10/10/9/7/8/7/7/5=115<br />
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Abs: 3*20<br />
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Sunday....easy walk up hill and stretch. Archilles still sore. -
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.<br />
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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 ? -
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.<br />
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Good luck and I'll watch your thread. -
All week off due to busy work. Saturday did simple:<br />
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dips, 12 mins with 1 minute breaks between sets: 18/12/10/8/7/7/6/6/6=80<br />
half pull ups alternated with full pull ups, 20 minutes: 25/6/15/5/12/4/10/4/10/4/9/3/9/4=120<br />
bench press, 12 minutes did 10 sets of 10=100