Hill workouts
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Dude Shane Cameron can back the fark up - you [I]are [/I]the mountain warrior!!<br />
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I started sweating just reading that workout. Legs would have been burning something chronic after those hill repeats. -
heh, I'm just stubborn and like the heat. Cheers though.<br />
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Wednesday was Upper Body, did same as earlier in the thread, all at a basic workout area on the hill:<br />
-dips, 3 sets of 15 with 1 minute break stretching<br />
-bench press, 9 sets, explosive up slow down with 1 minute break, 100 total<br />
-pull ups, 6 sets, 100 total<br />
-biceps-chin ups, 50 total in 7 sets<br />
-stomach-my basic exercise on the pull up bar-but had to cut it short as got cramps in toes, both feet<br />
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Thursday, went at dusk-hot but not cooking. Legs. Idea today is longer reps but still at a fast pace, to push cardio/vascular a bit harder<br />
-15 minutes decent pace to the top<br />
-54.5 minutes, 15 reps of:<br />
**run 60 steps on a gentle incline + 30m flat (the running first makes the workout a bit tougher)<br />
**stride up 150 steps 2 by 2<br />
**jog down<br />
**repeat....<br />
-Last 1-2 were tiring, and felt dizzy afterwards, since today has been a no-carb day, only fruit, veges and meat, since I ate too much last two days and want to trim up a bit.<br />
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Friday-same as Wednesday. Pleased to have a day off tomorrow. -
Sunday ran on the hills for 70 minutes, 35 degrees C hot day, legs were still tired from the previous efforts, and I strained the ankle, well above the ankle on the side. This was a circuit I do, around the valley-starts out straight up for 12 minutes, then along-up and down hill tops under tree cover, some on stone steps, some on dirt. Tons of fun to run it on these hot days. Fastest time is 59 minutes, was on track till halfway, stopped to buy some water (there's a 200m detour through a housing community), anyway, after stopping I couldn't get my speed back, felt too weary. Will take a few days to get the energy and strength back before resuming leg workouts.<br />
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Monday did moderate upper body, 15/15 dips, 126 sets 555kg bench, 5 sets10 pull ups where jump up, then slowly down, 5 sets*10 chin ups for biceps, stomach. Will go for a harder session tomorrow. -
[quote name='Kea']Sunday ran on the hills for 70 minutes, 35 degrees C hot day, legs were still tired from the previous efforts, and I strained the ankle, well above the ankle on the side. WIll take a few days to get the energy and strength back.<br />
Monday did moderate upper body, 15/15 dips, 126 sets 555kg bench, 5 sets10 pull ups where jump up, then slowly down, 5 sets*10 chin ups for biceps, stomach. Will go for a harder session tomorrow.[/QUOTE]<br />
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That's a huge bench (Childish ribbing of a typo). You have some marathon workouts, that's for sure. -
Yeah, I finished them easily, and I can also do sets of 8*700kg-but that's a different workout area and haven't been over there recently.<br />
<img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /><br />
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Marathon workouts? Cheers, they're ok. I still want to extend them a bit, hope this injury settles quickly. I could do more bar workouts (cleans, dead lifts, squats, shoulder press), but whenever I try I strain my back, it tightens up, and running is uncomfortable. So I focus on strengthening my back. -
Oh, for me the upper body ones are tough too! Thanks. Yep, the leg ones are great, doing hill repeats really builds stamina and strength well. And they work on lungs, heart as well as legs. Short and steep is good-150-200 steps and jog down, because there's not much rest. I just try not to lose count, and to keep the pace consistency. <br />
There's no reason to stop at only 20 minutes, going for 45-60 minutes has better results.<br />
Doing 2 steps each time is important, 1 step is too easy.<br />
The Sunday run starts with 12 minutes straight up, all stairs, done 2 by 2. I wish I could do repeats on that, but have no wish to jog down all that way. <br />
I have another where there are 3 sections of about 25-35 minutes solid uphill, with a 30 minute downhill, flat section. That's a fantastic workout, I should make more effort to do that regularly. I was planning to do it with a friend on Saturday, but I realised the test is on. -
[QUOTE]I just try not to lose count, and to keep the pace consistency. [/QUOTE]<br />
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I used to do some steps for rugby training - 108 there were, and to not lose count I would name every loosehead prop I could remember who has played for the ABs on my way down (1), then hookers (2), then tighthead props (3), etc. Bugger losing count that is for sure! -
Tuesday: Upper body, typical workout, added 10/8/6*70kg bench press onto the start (at a different workout area on the hill). <br />
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Wednesday: Legs, excellent effort, one of my best in the past year:<br />
-warm up 15mins up the hill, felt fast-definitely much fitter than several weeks ago<br />
-28 reps * 150 steps = 64 minutes, 2 by 2 up, jog down, no breaks<br />
-started fast, steadily slowed down, last 8 were harder (was nearly at max for the last 20-30 steps each time)-but I could have gone another 30 minutes I guess, it's all in the head, I didn't hit the wall<br />
-30-35 degrees, depending on in shade or in sun, sweated buckets<br />
-after a rest to rehydrate, jogged down, feel ok, no more legs till the weekend, yay<br />
-ankle/leg was mostly better yesterday, and 99% fine today, phew<br />
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Thanks BartMan, I used that for fun, although wasn't sure whether to count Cullen, Wilson and Mills as wings, full backs, or (dare I say it) centres. <br />
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Simplest way is to only do the number count once, at the top, and then think about other things till the next rep is completed-avoiding the temptation of counting halfway down or up, which quickly leads to confusion. -
Friday: light upper body workout<br />
Saturday: decent upper body workout<br />
-benched 100 reps in 9 sets at 55kg, short breaks, feeling quite easy now<br />
-dips 15*3 sets, easy<br />
-pull ups: 35 (most ever, could have done a few more), 21/16/16/16/16=120 (most ever), felt a bit stronger<br />
-biceps/chin ups: 5 sets of 10<br />
-stomach-a little -
Thursday....30-40 minutes run plus 10 hill repeats<br />
Friday....Moderate upperbody workout including 45 dips, 100 bench, 125 pull ups in 6 sets and a few other exercises<br />
Saturday....(to be edited) will be a long hike with some running, about 3 hours at near max pace. Basically about 2 hours straight up. It's a hot day. -
[quote name='Kea']Moderate upperbody ... 45 dips ... 125 pull ups [/QUOTE]<br />
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!!!<br />
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Shee-it. I'd hate to see your heavy workouts... still, I would love to get to even half that level.<br />
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You've inspired me to start working towards 50 chins in a session... -
well NTA, I took longer than normal rests between pull up sets, didn't do any additional chin ups for biceps, and did limited bench press and ab workout. On my pull ups I only go 3/4 down to protect my shoulder-but I do decent extension on the dips and shoulder seems to have gotten stronger. I can push the dips, but am being careful not to strain anything. Pull ups were 35/25/20/15/15/15.<br />
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Besides NTA, it's all irrelevant. What matters is this. I weigh 83-84kg. You weigh 110 (or more?).<br />
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Today was a goodie. A hike of a touch over 3 hours total, including near 1 hr 40 being up hill, most done at hard pace. The best bit was the last section, a popular hike, I ran all flat bits, and hiked the rest (the last half being straight up) as quick as possible, got just under 35 minutes-that's after nearly 2 hours of hiking in the heat. It's one of my quicker times, but I think I can go under 33 minutes if a bit fitter. I redlined it for 30 minutes or more, didn't look up, just went to the limit (lungs, legs, and HB at 190+....probably up near my max of 215 at times) and stayed there, didn't cramp up or hit the wall. <br />
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EDIT: Sunday, upper body-light workout, felt weary, will take tomorrow off. -
work's been busy so fewer workouts and lost some fitness. Did 30 minutes hill sprints on Thursday and this morning at dawn, and upperbody workout at dusk (it's a holiday today here). Only thing to mention today is did 150 half-pull ups, most ever. Cheated a bit since took slightly longer breaks. It took 8 sets to complete the 150. Previous best was 125 in 6 sets. Gotta push myself harder in September to recover more fitness.
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Just a progress update, I've kept the workouts at about 2-3 times a week, did the run (1 hour hills) at near my best recently, and last 2 weekends did the following...<br />
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Saturday: upper body: dips (15/12/10), Bpress (100 in 7 sets), cheat pull ups (135 in 6 sets with breaks between)...I call them cheats, since only go 60% down[/FONT][/COLOR]<br />
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[FONT=Tahoma][COLOR=#2a2a2a]Sunday: 20 hill repeats in 47 minutes+15 minute walk uphill to top followed by 10 sets of full pull ups with ab runs (5 perfect form pull ups followed by 10 suspended ab runs repeated 10 times in 10 minutes)...[/COLOR][/FONT]<br />
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Now, just have to force myself to go up midweek for all over workout (30 mins hill sprints, bench, pull ups, dips).<br />
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So, still in decent shape.<img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':lol:' /> Trying to balance fitness and strength, would love to hike longer, but that makes me lose muscle. Climbing stairs 2 by 2 (on the hills under trees) seems the best way to keep intensity and strength.<br />
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[I]I guess I could boost the legs to do 30 reps, or 20 reps adding 100m run on before each one. Could do 7 sets of 20 bench. Could do 5 sets of dips. Could do pull up variations-slow etc, or 20 minutes timed, max number of full pull ups. Must push myself harder.<br />
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Eating wise (workout days, day after), I have protein in morning before work (boil up sliced chicken with onion and 1 green vege, chuck it in the freezer 5 minutes, scoff it down in a rush), adequate lunch, good dinner, extra protein in evening, have 5-6 egg whites a day, 1-2 protein scoops (usually in a bowl with plain cereal, half a grapefruit, nut mix-yum!), banana milkshake daily at breaky. My worst thing is a slice of toast with butter and peanut butter. Oh well. -
Just going up on weekends at moment, maintaining fitness. Did upper body in AM-3 sets dips 15/15/17, 100 BPress, 100 pull ups and stomach. Then just before dusk did 20 hill climbs in 44 minutes which is a decent speed, the cool weather helped me keep going faster for longer. On way down did 6 sets 5 pull ups+ab runs in 5 minutes.
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had a slack period last 6 weeks, but am starting to try harder now the weather is slightly warmer. Did 15 hill climbs at 32.5 minutes, which is a good speed. Also yesterday 100 BP (25/20/20/15/10/10), 45 dips (15/18/12), 100 pull ups (half-30/20/20/15/15), some abs.<br />
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I found that the speed in the cool air is much faster than the boiling hot summer, and my HB is lower. For instance at the peak today I kept hitting 190-200, while in the summer I would peak at 210-215. Also my speed is faster than the summer, although I'm generally not as fit as it has been a long time since I was regularly doing 2+hour hikes.
