Pull ups, dips, stair repeats, again and again
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yeah, for sure. Here, they vary as well-I just took an average. They wind around a small hill (the top of the larger hill), till finishing with last 50 straight up. Some are long and wide, some are steeper and shorter, but few are what I'd call NZ bush track in style, unfortunately. I prefer doing them 2 by 2 all the way if possible-can do that for 13 minutes up a longer hill, it's great for quad strength. It may not be a NZ trail, but it's a tough workout-and it's still surrounded by trees with a great view over 2 sides of the hill, a valley on 1 side, the city on the other, many trees with flowers (these two weeks it's been cherry blossoms), and a perfect view of sunsets when I'm lucky enough to time it right. Does get really hot in Summer (35 C with humidity). And I can extend it for hours if I want a longer hill run/hike-the extra bits are mostly dirt sections.<br />
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On the way back down met a bunch of young guys at the dip place I use, just doing some bench press and having a laugh. One of them could do 50 dips-which made me feel pretty weak (I can do 20-24 at the most). However, we compared style-and on the descent he stops when his upper arm is flat, while I go all the way down. Consequently mine are longer, tougher, and slower-so I don't feel as bad. Also, he's 70kg and 25, whereas I'm 85kg and 42. Still, I need to up that max. to 30 I reckon. And my pull ups, need more than the present 14 max., regular 10-12. Ha, and their benching was nothing much, 8-10, they laughed when I mentioned the old dude I know who goes there daily to do 7 sets of 30=210. He's 76.<br />
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Was running a bit of a fever in the evening, fine (apart from tender legs) today. -
have cleared my inbox.<br />
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I suuuuck at pull ups! I reckon my max for dead hang pull ups would be 6 or 7 (I am 38 and 91kg) <br />
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I'll see if I can get a pic of the steps I run up and post them.... -
if you were 85kg, you'd be able to do more pull ups. Not long, before the Winter?<br />
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you know it was a good leg workout (sans weights, just the hill (plus the pre/post 15 minutes hike to workout place) and me) when two days later my legs are still tender to touch and I'm hobbling around. So that's a winner workout-20 repeats at max striding pace without a break, then run 10 as quickly as possible.<br />
I also reckon 30 of alternating stride, then run, would be good too.<br />
Sometime I should start out with 10 running, to see how quickly I can do that, then 15 striding, and 5 running.<br />
Or go for 40 (10/20/10)<br />
And the great thing about hill repeats is the air, the view, and if my leg muscles are getting fitter, the cardiovascular system must similarly be improved.<br />
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No upperbody today. Let body recover a bit more, then pull ups, dips, bench on weekend. Legs Sunday? At this stage, doubtful. -
[quote name='taniwharugby' timestamp='1360809656' post='343960']<br />
have cleared my inbox.<br />
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I suuuuck at pull ups! I reckon my max for dead hang pull ups would be 6 or 7 (I am 38 and 91kg)<br />
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I'll see if I can get a pic of the steps I run up and post them....<br />
[/quote]<br />
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19, ( 35 and 98kg ) I find the trick is to do them regularly but don't overtrain cos that tends to bring the numbers down a bit. -
Been a bit cold, so didn't do much. Did some maintenance workouts on pull ups and dips, pole climbs, stuff. 45 pull ups (1 sec. full hang) in 10 minutes. 22 max dips at start, and am 88-89kg at the moment-went up a little over Chinese NY I suppose. Can still see my abs so it's not an emergency. Just requires a week of hard exercise and eating clean. What isn't cool is I slipped on steps in loose sneakers while racing to get the train, and have a slight strain on the outside of my left ankle, the same ankle that I had the archilles strain for the whole of last year. I can feel it, but it's not painful, so hopefully I can resume leg workouts soon, the weather is soon going to improve, and I was getting really fit already.
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Beautiful day, and National Holiday, so I grabbed a little time and went up the hill. After giving M4L such good advice, I felt it only right that I should try and do the same-or close, anyway, considering my less than stellar fitness.<br />
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Dips- 10 minutes with 30 second breaks, total 76...full form<br />
Pull ups, did 6 minutes with 30 second breaks but my hands were getting a bit chewed up and I didn't have gloves with me, so I pussied out. It's only just the start of Spring, so give it a month or two and hopefully I'll be back doing some decent workouts.<br />
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My ankle is mostly ok (very slight twist), so legs on Saturday. I'll just exercise through it.<br />
Will need to go and get some protein powder and pre-workout stuff soon. -
Cool today and rainy and cold yesterday. 10-11 today before wind chill (light breeze at top of hill) and humidity which makes it feel colder than it is. Always hike in shorts and sandals, so prefer warmer weather! Went out anyway late afternoon, but after 7 hill reps, was getting acid reflux and felt light headed, so stopped. My only other option would have been to force myself to throw it up (which I have done a few times before), but I thought I can just make some time later this week. Rice for lunch will sometimes do that to me.<br />
So, 15 minutes hike up the hill, + 14 minutes repeats, + 15 minutes slow jog down = 40-45 minutes exercise, even if way below my goals it's some exercise. Ankle, felt the slight strain, but still strong. -
TR-and others, it's easy to get out of the routine and lose the momentum. Last two weeks, I was working too hard with a lot of late nights, and hardly exercised-so have lost strength. Still, did 3 sets of 10 pull ups, 3*15 dips, and some bench yesterday.<br />
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Today hiked for 90 minutes (including some running) up the other side of the valley, around the tops of the hills, and back to my step repeat hill top, where I did 14 repeats at decent speed, plus 15 minutes walking down. All told, 135+ minutes exercise on a warm day. Good. -
Yep, take longer breaks <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /><br />
Lose some more weight mate. 2-3kgs would do since you are doing so well on that front already, don't want to end up too skinny and all the women will come over to check up on you, see if you're sick. I'm 88, fluctuate between between 84-89kg.<br />
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Mostly serious suggestion: Don't do chin ups, they're too easy. Pull ups are better.<br />
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Seriously, put your stop-watch on for 20 minutes, once a week, and take 2 minute breaks (better if shorter, later)-and make sure each time you do 10-even if you have to cheat. Do it for a month and reassess.<br />
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Remember with smaller breaks I also hit the wall, although can usually crack out 3 sets of 12/10/8 with 1 minute break.<br />
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I'm a great believer in finding hard but common exercises and doing lots of them. I want to be strong and fit out of the gym. 3 sets is not enough. Think, 5 as a minimum, 10 as a target. Don't worry, you'll feel some tightness the next day.<br />
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Good luck! -
Good luck JK, I'm sure you'll improve quickly-you have fantastic workouts!<br />
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Nick, by all means, keep doing chin ups, but mainly focus on pull ups. To be honest, I do dips, pull ups, bench, and hiking as all these exercises help my back (plus fitness). If I do bar exercises I get a sore back. I wish I could add 2-3 more routines to increase my strength more. There is a 60kg bar up on the hill.<br />
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T[size=4]o put it simply: do more to be able to do more....[/size]<br />
I wouldn't try and do 10 each time if your fresh max is 5. I'd do a strict 5. Set a year goal to be doing say 5 sets of 10 in 10 minutes. There's nothing magic about doing more pull ups, it takes consistent work. Oh, and form. I do very strict, you can try too. Full hang for 1-2 seconds, straight body on the pull up, controlled descent.<br />
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Oh, and the point of doing 20 minutes is fitness. You'll be much more able to do 7-10 pull ups each time as you'll be fitter and it hurts much less. But it takes months of consistent work.<br />
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Go for it! -
Kirwan, you're really going well-even if your numbers drop off on occasion, to be getting these circuit routines under your belt is excellent.<br />
I'm going to try a 'home-made' outdoors circuit this weekend, not so many reps as you, though!<br />
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Tuesday, went up the hill just before dark, did 12 minutes of dips (7 sets):20/15/12/10/8 then 6+2, 6+2 = 81 dips, not bad, let myself take larger rests, will tighten that up once a bit fitter. Did 3 sets of abs on the pull up bar.<br />
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Wednesday, up just before dark, did 100*55kg bench press as quickly as I could (11 minutes-slow, the dips had made me a bit sore), then jogged 200m to the pull up bar and did 7 sets of full pull ups in 12 minutes (11, 6, 6, 5, 5, 5, 4=42). Lost form on the last two sets.<br />
My max for dead hang is 14, but for those half pull ups I used to do (and will restart soon) it was 40 or so. I don't strap my hands, so a problem is getting sore forearms.<br />
The problem today: I'm not as fit as I used to be, after the Winter. Now the weather is warm, no more excuses!<br />
Got a cold coming on, bugger.<br />
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Here's a little guy we saw beside the trail last Sunday. Curled up on a branch. Wish I had had my camera or phone with me....this is from google, not my photo. I actually stepped over one of these several years ago when hiking near dusk. In sandals and shorts. Bamboo Viper.<br />
[url="http://farm5.staticflickr.com/4049/4399677891_81b981a465_b.jpg"]http://farm5.staticf...1b981a465_b.jpg[/url]<br />
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[quote][size=4]Within a few minutes of being bitten, the surrounding flesh dies and turns black, highlighting the puncture wounds. The wound site quickly swells, and the skin and muscle become black due to necrosis. The size of the necrotic area depends on the amount of venom injected and the depth of the bite.[/size][size=4][/quote][/size]<br />
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[size=4]Have to keep a watch out on the way home on these evenings, it's prime time for snakes-last year we just about stood on quite a big one when jogging home.[/size] -
Only a little time just before dinner today, did 10 repeats very quickly, record pace actually-17 minutes 18 seconds. Plus 15 minutes up and down is about 50 minutes exercise.<br />
HB was 200 after finishing them, but less than 2 minutes later it was 96.<br />
Good. -
Did 20 repeats today-could have done more, but will do more on Sunday so didn't want to make legs too sore. Felt fit, legs not yet springy enough, but cardio fitness is good.<br />
First 6 at same pace as last time (6 in 10 minutes), then got stitch (protein powder drink beforehand), so a slow 4,<br />
Last 10 in 19 1/2 minutes<br />
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Total time 39 minutes flat, which is good. I want to be under 38 minutes for the 20, then try to get under an hour for 30 repeats. My speed is better than before.<br />
Total exercise time therefore about 70 minutes.<br />
HB recovery same as last time. -
Went up just before dark and did the following c[size=4]ircuit:[/size]<br />
[size=4]half pull ups X 30[/size]<br />
[size=4]run 200m uphill including 50 steps[/size]<br />
[size=4]dips X 20[/size]<br />
[size=4]bench (55kg) X25[/size]<br />
run back down<br />
full hang pull ups X10<br />
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Times were 8:39 and 11:16 with very short rest between them. I would like to be under 7 1/2 minutes for the first, so April have a lot of work to do. After am better at it, might add burpees on to the end and increase the rep numbers.<br />
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Then did 3 sets of dips in 6 minutes, 10/8/6 and three sets of full pull ups in same time, 10/7/5<br />
Dips need more work next week.<br />
87kg. 84 would be better. Not fussed either way, just want to be fitter and stronger. The food here's so delicious and cheap, I can't stop eating. -
Cheers.<br />
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Busy this week, so went up today before dark. Walked to top, did 18/15 dips at those dip bars-they are shoulder height, so less than ideal for repeat sets as hard to jump up to when tired.<br />
Then down to my regular place, and did 12 1/2 minutes dips, with 1 minute breaks: 15/10/7/6/6/6/5/5/5/4 = 69, total 102<br />
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Good, but not very sore afterwards. This means I'm fitter, so next week must lengthen the time, then when can do more, must shorten the breaks.<br />
edit: I always do full dips, going down as far as I can. It makes it hard to get back up when tired, but it's better for flexibility and strength. Some people do very limited motion. This video explains it (remove the gap)<br />
https://www.youtube. com/watch?NR=1&v=OKQd40AGP5w&feature=endscreen<br />
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now if only I could do a muscle up...
