Let's try again...
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Karate tonight. Sparring at the end which is thoroughly exhausting. I managed to get one of my kicks blocked mid-shin by someone's knee. Ouch. Throw in the wrist I banged up on a sign yesterday during the ride copping a few blows and the ice pack got good use when I got home.
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Gym for a quick session after work - easing my way back into it after the illnesses and whatnot. One minute breaks between sets<br />
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[b]Military Press[/b]<br />
6 x 25kg<br />
10 x 40kg<br />
10 x 40kg<br />
10 x 40kg<br />
Had a lot of tightness up the left side of my neck doing this - similar to last night at karate and the week before. Will book the chiro later this week...<br />
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[b]Pullups[/b] - 5, 5, 3, 4, 3, 3, 3, 4 (30 total)<br />
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[b]Bench Press[/b]<br />
10 x 60<br />
10 x 60<br />
8 x 60<br />
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[b]Dips[/b] - 4, 4, 4 -
Well done, Nick, those pull ups with 1 minute break is a good effort. Be consistent and they'll get easier, and you can keep going on for longer. Dips are also important for your BP-when you can do dips really well, you'll find 80-90 kg BP much more manageable. Give it a 3-6 months.
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At home doing the Kea patented pull up routine with no other exercises, one minute breaks:<br />
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7, 5, 5, 5 (cheated the last one), 3, 3, 4 (cheat last), 4 (cheat last), 3, 3, 4 - shed the pants and shirt at this point, 4 (cheat last), 3, 4, 4 (cheat last), 3, 4 (cheat last), then 30 second break to fit another 3 inside the 20 minute mark. Total was 71, of which 6 were cheats, so 65.<br />
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Had a minute rest then swapped to chin up with 30 second breaks for the next 4 minutes or so to take it through to 25 minutes:<br />
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3, 2, 2, 2, 2, 2, 3, 3 + 1 after the buzzer = 20.<br />
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Really weird feeling after so many pull ups - arms felt twisted and screwed on the wrong way.<br />
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Arms will be sore tomorrow -
Got upstairs and decided to crack out 4 minutes of cat voms (12 reps) and do a bit of meditating after a fairly slack well of recovering from illness. Will have to start running again but first do my civic duty and donate plasma tomorrow. Maybe get out before Mrs TA goes shopping in the morning...
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Great. I hope you are sore tomorrow-and not just in the arms! I find that chin ups twist my neck/arms, so I focus on pull ups. I also think strict pull ups are great for giving the back correct posture, which is also good since many of us sit too long.<br />
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Are you doing these on a doorway pull up attachment, or something else? I do mine on the hillside, the bar's height is at fingertip height, full stretch, feet on ground, which is perfect since I can finish with some stretches for my back. How high is your bar? -
Bar is a 50mm piece of pipe mounted on two steel brackets in the garage wall. It's probably a bit over two metres up and about three feet long. I usually use a grip just outside my shoulder width but tried a little wider for some of the early sets, then went narrow again
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Gym today as I left work - 60 second rest between sets<br />
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[b] Military press [/b]<br />
6 x 20<br />
10 x 45 x 3<br />
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[b] Bench press [/b]<br />
10 x 60 x 3<br />
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[b] Pull ups [/b] - 6,4,3,3,2,2 - 20 total using 30 second breaks<br />
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[b] Dips [/b] - 6,4,3,3,3,1 - 20 total using 30 second breaks -
Where do you get a sore back? Upper, lower, mid?<br />
There are these cheap manipulators here, I used to use them (basically chiropractors), but since I've been doing pull ups + abs on the pull up bar my back has been much better and I haven't needed to go once. Years, so happy about that, I really had years of pain before the years of absence of pain now.<br />
Still wondering if the chin ups might be twisting your back, but it's just a random guess and probably wrong.<br />
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Do you have any soreness from the dip/pull ups workouts? Are they easy, or tiring, and should you do more? -
Left over from a bad SI joint - hips mis aligned causing issues elsewhere. At the moment the back pain is lower left, right in next to the spine, but I can feel strain on the left neck and shoulder when I'm doing over head press.<br />
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Its long term from a damaged left ankle. -
Kea 20 minute pull up program - * marks a "cheat on last"<br />
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8, 6, 4, 4, 5*<br />
4*, 4, 4, 4*, 4*<br />
4*, 4*, 3, 4*, 4*<br />
4*, 4*, 3<br />
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Total: 77 with 10 cheats. 30 seconds rest<br />
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Squats x 50. Minute rest<br />
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Lunge static right x 30. Rest 30s<br />
Lunge static left x 30. Rest 30s<br />
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Arnies @ 14 kg x 15<br />
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Finito -
[quote name='Kea' timestamp='1365509583' post='358302']<br />
<br />
Do you have any soreness from the dip/pull ups workouts? Are they easy, or tiring, and should you do more?[/quote]<br />
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Not doing enough dips to tell, but definitely sore after pull up work - triceps, lats mostly. -
Hiked in the Blue Mountains today - some really vertical shit going on there including passing a landslide via cable mounted in the cliff wall! About 18 km in under 5 hours - the GPS got most of it OK.<br />
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Altitude varied between 400 and 1050 apparently.
