Pull ups, dips, stair repeats, again and again
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<p>Sure, on a basic level it could be boring. But it's also a great time to think and let ideas come to you. Me, I'm just happy to feel really alive, fit and reasonably healthy in my early 40s. I couldn't do the reps if it wasn't in nature, and having people around is a small help, although I like it just as much on those cold or wet days when almost no one goes there. I prefer the long runs in the hills, but it's hard to retain muscle, so doing 40-60 minutes of hill repeats is the best way I could think of being fit, plus retaining upper body strength.<br><br>
You used to be a good runner. I was a similar speed when younger, probably faster, but didn't compete as much as you. But I'm 86-87kg, so don't run anymore. The mate I hiked with yesterday is 10 years younger, 16kg lighter, and runs long distance, and I can still match him, mostly, so I'm not pissing around on my hill repeats....<br><br>
Over here it's easy to buy trays of sliced chicken pieces, no skin, just muscle. Boil up for a short time with chopped garlic, squeeze lemon juice, sprinkle salt and pepper, it's a quick, healthy and slightly palatable meal. Emphasis on quick. Even better with a salad. </p> -
<p><span style="font-size:24px;"><strong>YES! </strong></span></p>
<p><span style="font-size:14px;">Did 30 non stop hill repeats in 58:38 (ave. 1:57), fastest time ever, first time under an hour, and possibly first time for 30 continuous all year. Still had some energy left at the end. Very pleased to knock that off.</span></p>
<p><span style="font-size:14px;">Started slower than usual which was the trick, got stitch later than usual (after 15), kept going, and didn't cramp. Last 10 were harder than the earlier ones, and HB at finish was +~215 (55 in 15 seconds count). 2 minutes later back on 100.</span></p>
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<p><span style="font-size:14px;">Times:</span></p>
<p><span style="font-size:14px;">First 12 in 21:55, average ~1:49</span></p>
<p><span style="font-size:14px;">Next 8 in 15:55, average ~2:00</span></p>
<p><span style="font-size:14px;">Next 5 in 10:20, average ~2.04</span></p>
<p><span style="font-size:14px;">Last 5 in 10:28, average ~2:06</span></p>
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<p><span style="font-size:14px;">Plus the usual 15 minute walk up the hill, and again down = >90 minutes.</span></p>
<p><span style="font-size:14px;">And on Thursday did a light session-dips 15, 15, 15, pull ups 15, 12. More tomorrow.....</span></p> -
<p>Cheers.</p>
<p>Went up today, pull ups on way up: 16, 10, 8, 10....then dips: 18, 12...then walked to top and did some bench press, dips:18, 12, then did 3 slow hill repeats with rubber legs, then back down did dips 15, 12 and pull ups 12 before finishing with 12+20*1 continuous (pull ups). Could have done a few more of these, but my calluses were close to being ripped off, so I stopped.</p>
<p>Overall good. I should do the max+singles pull up routine well rested as an first exercise, since it's tough on the hands. And body. Next aim is to get over 50 total again.</p> -
Went up early this morning for pull ups, did 14 continuous, then 56 singles with under 10 second breaks each time, for a total of 70. <br>
Can do a few more, but need to shorten the breaks a few seconds each. Main problem is calluses are a bit sore, so that makes it tough to immediately do next rep, need to sand them down. -
<p>Air very polluted today, just walked, no stair repeats. shame, levs feel strong and fast. Shoulder sore, twinged it on front lifting is suddenly yesterday, Expect to have a short while off to rest it.<br><br>
JK, I noticed on PR a thread about running 5k. Not sure if I ever did a race that distance at my peak speed, but I recall I once ran from the top of Pitt street through dunners to St Kilda beach in 19 minutes flat....and I could have gone a bit faster that day due to lights. A friend on a bike beside me. 5.5km, and mostly flat. I was faster than that a year or two earlier.<br><br>
I reckon I could still get under 19 minutes for the 5k if could drop weight to 80kg, and focus on running training. But at 86-87kg I'm not fat. It's not worth the effort, however.</p> -
19 for 5k is a fairly good clip. I have to do a 5k during the week after next and should be ok for around 20min mark. I did 5k yesterday in 22.20 but it wasn't a serious run at all. Can't see myself ever getting back to my 6k in 19.30 sort of pace <br><br>
And so right re it not being worth the effort. Can be hard to put on lean muscle but so easy to lose it through running. -
<p>Yep, that's my worry. My aim for now anyway is to go up Yaming mountain (north of the city) in a record time in the Spring, so will keep pushing myself now. Previous best is just under 35 minutes, which was 2 minutes faster than my runner friend. Head down all the way, just panting as hard as I could, to the top. I think I can go under 33 minutes, but will need to put in (more/longer) bursts of running. And will probably need to drop from the present 86-87, down to 83-84 but retain muscle.</p>
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<p>After 2 weeks off to rest my strained shoulder (I strained it lifting my arm quickly, old recurring injury), I restarted pull ups tonight-did 15, 12, 12 and dips 15, 15, 12, 12. On Sunday did 20 hill repeats, some quick, some slow. No problem.</p> -
<p>14 pull ups pre hike, then 15 after. All continuous, full hang. Pleased.</p>
<p>18 dips pre hike, 18 after. Going down full way, feel strong.</p>
<p>Hike 15 hill repeats, usual 150 steps. Started fast, finished slow. No worries, busy today, decent maintenance workout.</p> -
<p>On way up, dips 20+18, pull ups 12+10, then 10 hill repeats (cold wind and got stitch, so first 7 fast, but later slowed down). On way down dips 17, pull ups 14 (could have done 16, but sweaty and cold so stopped.</p>
<p>Good enough. Dips definitely getting stronger again.</p> -
<p>Sunny and warm today, with bad weather possibly coming, so I made some time late afternoon and went up-12 pull ups on way up, then 20 hill repeats (38:35, negative split-19:40 and 18:55), then 12 pull ups on way down. Leg day. I'll do more dips and pull ups on the Saturday, and another leg day on Sunday. HB was 205-210 after finishing the repeats, but under 100 within 2 minutes rest. Still fit, pleased with this one.</p>
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<p>Getting a sore knee often after hiking so watching that. Also have a slight ankle strain, but am ignoring that, it'll recover in time.</p> -
<p>Bit cold this weekend, but went up at dusk. 12 pull ups (warming up, don't want to strain shoulders), then 18 dips.</p>
<p>Then 10 hill repeats @ 2mins each</p>
<p>Then 18 dips, followed by 14 pull ups. All pull ups full hang for 1-2 seconds, no feet touch, not using legs for momentum. Pleased, staying in decent shape waiting for the Spring.</p> -
Up at dusk, did 15 hill repeats today, first 8 @ 2mins each, then last 7 @ 1:50 each.... 28:50 non-stop. HB about 205 at finish, so a decent effort despite lack of sleep. Went to do dips and pull ups, but after 15 dips twinged back slightly-I hurt it yesterday sitting at a bad angle while working on the computer, so stopped. Felt strong, easily could do 20.
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<p>Here ya go Nick, today's pull ups were dedicated for you! Proof that 15 pull ups can be done when you are over 90kg. Motivation! ;)</p>
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<p>Was out and about, stopped at the pharmacy and weighed myself ~93kg, which is more than the ~90 at home. Rightio, that's up near NTA weight, so I went up the hill and did a set of pull ups -just one set since it was dark and we had dinner later. Full hang, shoulder length grip, not touching the ground-straight legs, 15 (could do one more if tried hard).</p>
<p>I'll drop down to 85-86kg in March when the weather is hotter, although today was beautiful anyway.</p>
<p>Maybe I need to get some good scales.</p> -
<div>Did 8 hill repeats and hit the wall-had hardly eaten anything all day, and it was past 2pm. On top of 15 on Thursday and up Friday and Saturday, too.</div>
<div>Preceeding it did pull ups = 14, 10 and dips=18</div>
<div>Following it did dips=18 and pull ups 12</div>
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<div><span style="font-size:14px;">These are still maintanence workouts, but I'm steadily increasing the strength so in March I'll resume the 10 minute workouts (then later the 20 minute ones). Must add benchpress. Good form on everything. </span></div> -
<p>Diet wise for March April May (I'm aiming for 3+ months of consistent hard workouts) I'm intending to go for creatine, whey protein powder, egg whites, chicken, and a little beef, loads of veges, and brown rice. A little fruit. Breakfast would be a banana and a little oats, with raw nuts and milk. Plus 3 egg whites. Maybe 3 pieces of toast per day. I'd appreciate any further opinions or advice, cheers.</p>
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<p>I'll post a little later asking for advice building a solid workout schedule that is achievable yet challenging. I'd really like to be on an upward slope for workouts all year, and avoid injury, lazy periods.</p>
