Pull ups, dips, stair repeats, again and again
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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... -
I'll be hitting some volume on my ring dips next week too (my recovery from Pneumonia, no metcons for a while). First thing I thought of was Kea's thread...<img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
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Saturday, 90 minute hike/run with some friends, then mate and I did 10 hill repeats at the end-my usual place. He, Saffa, is 10 yrs younger, 17kg lighter plus bag, and we used to be same speed-but although I've got quicker (10 took 18 minutes), his 10 were under 17 minutes. Bugger. I must lower my max speed to 16 1/2 minutes to compete.<br />
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Went up in dark today after painting a friend's apartment all afternoon, and did my circuit again:<br />
[color=#282828][font=helvetica, arial, sans-serif][size=4]half pull ups X 30[/size][/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif][size=4]run 200m uphill including 50 steps[/size][/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif][size=4]dips X 20[/size][/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif][size=4]bench (55kg) X25[/size][/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]run back down[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]full hang pull ups X10[/font][/color]<br />
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[color=#282828][font=helvetica, arial, sans-serif]first was 7:28, second was 9:19-so some improvement. Under 7 minutes is possible. The dips is the hardest, although slightly better today. When I designed this circuit, I messed up by making the reps too high, haha... [/font][/color] -
Good work NTA! Hope you get lots of benefits, you are working hard. Keep in mind a year to two of consistency. You're exceeding me in terms of effort, by far, at the moment.<br />
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I've been very busy and tired. And then we had a week of rain.<br />
Did 10 hill repeats and some dips (first set 20) and pull ups (first set 12) on the weekend, just maintenance.<br />
Went up today, just before dark, did 10 repeats in 16:59 which is my fastest ever (although had short break after 6, to avoid throwing up). Then did 14 pull ups on way down, could have done a few more. Must really psyche myself up on the weekend and try for 16+. Also want to be 16:30 for the hill repeats, but it may take a bit longer. I'm still 88-89kg so need to reduce 3-4kg.<br />
Before coming down, we saw some fireflies near the top of the hill, really magical to watch them in the darkness.<br />
Most of my workouts from now on will be on the weekends.