Pull ups, dips, stair repeats, again and again
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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 -
dips, 12 minutes with 30 second breaks between sets:<br />
16/10/7/6/5/6/6/5/5/5/4/4/5/4=88<br />
pull ups, 12 minutes with 30 second breaks between sets, alternated two sets of half, with 1 set of full:<br />
25/15/3/10/9/3/7/7/3/6/6/2/6/6/2=110<br />
ouch, I really like (dislike) only 30 second breaks, much more intense.<br />
getting dark so I skipped bench press and walked to top of hill to test my archilles, which doesn't hurt so much. Good. -
Was busy last week, but did a 4-5 hour hike in the mountains and 30+ C weather on Sunday-fantastic fun, and archilles seems mostly better. Cramped up a few times and wasn't at my fittest level. A small workout early this morning-dips, bench, pull ups, felt a bit drained from yesterday.
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That's a decent hike bro! would have definitely tested out the achilles. I would kill to get some of that heat in NZ at the moment!
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Well, it's been a lazy 5 weeks-busy with work, lost a bit of strength, then as I had missed a decent holiday I became lazy and just maintained with basic workouts every 3-4 days....Thur did 10 hill repeats at fast pace, but today was the first day I really tried hard again:<br />
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Saturday, all 10 minutes with 1 minute break:<br />
dips 18/12/9/8/7/7/6/5=72<br />
pull ups (alternate half.full) 25/5/15/5/12/4/10 =76<br />
bench 25/17/12/10/10/10/10=94<br />
and added 4 sets of 20 abs on the pull up bar.<br />
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Ideally I want to get comfortable at this level again, then push on higher again. Phew, good to have started again.<br />
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Sunday did 21 hill repeats (150 steps, all 2by2) in 44 1/2 minutes. Pleased. First 10 was just under 20 minutes, and slowed thereafter. Average was 2 mins 11 seconds per rep which is decent but not my best. I want to get up to 30 in under 65 minutes (2.10 ave...)-once a week and a longer hike, too.<br />
Took HB at finish, 205. After a minute it was 140, then 120 and after 3-4 minutes down at 105 or so. So decent fitness level but can improve. Achilles feels ok right now, touch wood it stays ok. -
Thursday:<br />
Dips, 10 minutes with 1 min rest<br />
18/12/8/6/6/6/6/6=68<br />
Pull ups (half then full)<br />
27/6/16/4/12/4/10/2=81<br />
Bench press, getting dark so 320<br />
Abs 320<br />
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Friday:<br />
-42 minutes of hill repeats, on a different section of hill, slightly easier, longer, 15 repeats. Achilles basically painless now.<br />
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Sunday...dips, Pull ups, Bench as usual, 10/1<br />
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.....busy....<br />
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Thursday:<br />
22 hill repeats in usual place. Total 49:40 seconds. OK, was a bit weak and felt like throwing up after 8. First 10 in just over 20 minutes, last 12 slower. Still, a good workout. Am going to push hard for the next 2 weeks...... -
fark, I have alot of work to do to get to that kind of level for pull ups!!
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If I just did full pull ups with small breaks, I'd not be able to do enough reps to feel a burn-so I do half pull ups alternated with full.<br />
All are palm facing away, straight legs (although later sets tend to use a bit of momentum). Usually do dips first, then pull ups, then bench, then abs on pull up bar.<br />
The half goes down to ~110 degrees in the elbow. Don't bounce on that, it places a bit of stress on the shoulder at the point where stop and go up again.<br />
The full goes down to full stretch.<br />
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Really need at least 2 minutes between sets to get decent reps. With 30 seconds, it's more difficult.<br />
I used to do 6 sets of halfs for 120 or more reps, with 2 minute breaks. However, strict full pull ups are better for the body.<br />
So, all I can say now is: 10 mins with 30 second breaks, give it a go guys... <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /><br />
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I'm going to make some changes to the routine for 2 weeks....... -
I dont have anywhere I can do them with straight legs, I have one of those contraptions that goes in my doorway, so the legs at 90 deg, and the last few I end up doing knee ups as we ll <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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I have a similar height set up in my garage as the door frame, but without the nice soft grips... <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/eusa_whistle.gif' class='bbc_emoticon' alt=':whistle:' />
