Pull ups, dips, stair repeats, again and again
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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 -
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!