Pull ups, dips, stair repeats, again and again
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<p>cheers JK, quite busy during weekdays, but took it easy over the long weekend. We went up 3 times, </p>
<p>-6 repeats</p>
<p>-3 repeats</p>
<p>-5 repeats fast (legs felt strong) and 12/11/11 pull ups, and 10+cheat dips</p>
<p> </p>
<p>so, a maintenance workout, slowly getting strength back, aiming gradual improvements all year.</p> -
<p>I've continued to gradually build up, and in the last 10 days have done more. Last weekend I did two days of hill repeats, 6 and 8, but on Tuesday took the afternoon for hospital xrays-and the doctor assessed me having a slight spur on the inside top of the patella. All other parts of knee looking good. Not really sure what to do, he's given me a single knee exercise to do sitting down, and I will also stretch to make quads more flexible. Perhaps after a month I may need to find another doctor for second opinion. I don't want to keep the clicking, and he didn't advise operation, though it's minor.</p>
<p> </p>
<p>Did pull ups today: 13, then dips 11 + 10 cheating no rest, then walked down to do 13 pull ups, then back to do 10 dips + 10 cheating, then back for 11 pull ups. Feeling a bit stronger, but need to increase the dips as I've been slack on them for a long time.</p>
<p> </p>
<p>EDIT two days later, have some good DOMS going in most parts of the upper body. Even have sore palms, which is amusing, and indicative of how quickly the body adapts to less exercise.</p> -
<p>Went up on Sunday. Did:</p>
<p> </p>
<p>14, 12 pull ups, all perfect dips, full hang..... (pleased to be a little stronger and able to just get the 14th), then walked up to the dips bars</p>
<p>12 dips, then 10 cheats (all 22 very deep dips), then down again</p>
<p>12 pull ups, then up again</p>
<p>11 dips, then 10 cheats, then down again</p>
<p>11 pull ups, then up again</p>
<p>10 dips, then 10 cheats, then down last time</p>
<p>10 pull ups and stopped.</p>
<p> </p>
<p>I will continue this in May and June, then should be able to do more reps and frequency in July. I will start cardio/leg workouts soon-kicking in pool, plus walking up long steep road, driven down, then walk up again for 90 minutes...the knee doesn't click when walking on the road, only on steps....I still want to find a better knee doctor.</p>
<p> </p>
<p>EDIT: Tuesday and DOMS again, will take a few days to recover.</p>
<p> </p>
<p>EDIT: On the next weekend I had strained my lower back slightly, so didn't exercise. Today, Tuesday, I went up after work and did a maintenance workout-</p>
<p>pull ups 13, 11</p>
<p>dips 12+12 cheats</p>
<p>Pull ups 11</p> -
<p>Have been going up every week to maintain the pull ups. Did 12/11/10 today, late afternoon.</p>
<p>Had an MRI 2 weeks ago, and the doctor's discussion today. We surmised, based on a previous xray, that a bone spur on the inside top of the patella is causing the clicking. I asked him to shave it, and he did the MRI to check more. Although the MRI wasn't as clear as I expected, he will operate and see. Under the knife in 2 weeks. Hope it stops the clicking and I can resume regular exercise. Due to the enforced rest, I have developed plantar fasciitis in my right foot.</p>
<p> </p>
<p>The bone spur must have developed through my hiking 2 steps each time, which placed weight pressure on the top of the patella.</p>
<p> </p>
<p>My main focus now is to develop a stetching and fitness regime for my legs to do from September on that exhausts me, and improves my fitness and health. Need something that doesn't stress one part of the knee (the top of it). Thinking of getting a bike and doing spinning (either at home, or outside). Perhaps weekly kicking in a pool with a board. Sprint repeats on the flat. Perhaps rowing machine.</p>
<p> </p>
<p>I would appreciate comments or advice. Thanks</p> -
<p>Well. I had the knee op last Friday. Spinal injection. It went well (I listened to the doctors the whole way through, about 90 minutes). They shaved the excess bone and cleaned up extra tissue inside the knee. I checked out of hospital in the evening, preferring to rest at home. Pulled the wound evac tube out of my knee on Sunday, and have kept the 4 holes cleaned and lightly covered in guazes. I could walk on it lightly by Saturday, it's now fine. However, bending it too much still hurts since there's lots of internal swelling. They pumped it bigger using water inside, which stretched things-and for several days my bones were clicking in the knee due to looseness. It's reducing now as things begin to tighten up. I guess another week and I will have 80% use, and full strength end August. Took no pain pills, no real need at all.</p>
<p>Pleased, and looking forward to getting fit and fast later. Maybe I will get an MRI to check out the other knee for an op 6 months later....</p> -
<blockquote class="ipsBlockquote" data-author="Wairau" data-cid="505756" data-time="1438781731">
<div>
<p>Well. I had the knee op last Friday. Spinal injection. It went well (I listened to the doctors the whole way through, about 90 minutes). They shaved the excess bone and cleaned up extra tissue inside the knee. I checked out of hospital in the evening, preferring to rest at home. Pulled the wound evac tube out of my knee on Sunday, and have kept the 4 holes cleaned and lightly covered in guazes. I could walk on it lightly by Saturday, it's now fine. However, bending it too much still hurts since there's lots of internal swelling. They pumped it bigger using water inside, which stretched things-and for several days my bones were clicking in the knee due to looseness. It's reducing now as things begin to tighten up. I guess another week and I will have 80% use, and full strength end August. Took no pain pills, no real need at all.</p>
<p>Pleased, and looking forward to getting fit and fast later. Maybe I will get an MRI to check out the other knee for an op 6 months later....</p>
</div>
</blockquote>
<p> </p>
<p>Just caught up on this, bad luck mate. Make sure you take the time to rest it properly, and will be keen to hear how you go with cycling fitness.</p> -
<p>Thanks for the well wishes. I'm confident things will be good in the end. Look forward to getting fitter.</p>
<p>Sorry to read about your 2015 health. Hope it gets sorted out and you can enjoy some good workouts again. I've cut my eating to 1 main meal a day, with healthy snacks the rest of the time, to prevent gaining weight-and actually lost about 1kg.</p>
<p> </p>
<p>I went up the hill slowly and gingerly on Saturday, just 100m to the first pull up bars, did 12/12/10 pull ups, but result was I had to ice the knee a lot on Sunday, a bit sore. Found some pull up bars and dip bars in a park nearby, so don't need to go up the hill-and on Sunday did some more pull up sets, plus 3 sets of 10 dips. Feel tight today.</p>
<p>The knee allows me to almost bend it 90 degrees before pain/tightness, so that's a slight improvement, most of the swelling has gone on the outside, but there's still some in the operated areas, inside, so I must keep resting it more.</p> -
<p>maybe sticking to the flat is a better approach in the short term! hills will be great to build strength as your knee heals and gets stronger - but you don't want to push too hard too soon and delay your recovery. Hope it goes well mate</p>
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<p>Quick update, bit busy and haven't read the other threads for a while, sorry.</p>
<p> </p>
<p>Knee still not right, was getting there but I hurt it so in recovery mode for this month.</p>
<p>I have maintained basic strength over the winter with weekly pull ups, now aiming to steadily rebuild base strength and lose 2-3kgs over the next 3 months.</p>
<p>Will do twice a week workouts. Focus on good form (ie dips to full depth, steady body/pull ups straight body, 1-2 second hang at bottom).</p>
<p>March pull ups max, max // dips 5/5/5/5 pull ups max, max</p>
<div>April pull ups max, max // dips 7/7/7/7 pull ups max, max</div>
<div>
<div>May pull ups max, max // dips 10/10/10 pull ups max, max</div>
<div>Then up the intensity for June and July.</div>
<div> </div>
<div>My pull ups today were 13/10 then 12/10 and dips were 5/5/5/5. I could have done more dips, but I just focused on full depth to increase the flexibility and strength, not hurt the shoulders. In the past I used to do over 20 dips at my max, so I hope I can improve on this exercise again. My pull ups are also below my best, I should be able to do 14-15 max for the first set, 12 the second set.</div>
</div> -
<p>Hey mate, sorry to hear the knee is still troubling you - sucks when you things are going well and then you tweak it again. Hang in there!</p>
<p> </p>
<p>Those are still good numbers for strict pull ups - I follow a few fitness folk on youtube and one guy is aiming to do 15,000 pull ups this year - a pretty gnarly goal but he wants to really improve his back strength.</p> -
<p>thanks mate, I am patient and hope it will come right in the longer term.</p>
<p>that's amazing, 15k pull ups! Strict? That's like 300 a week. At my age, mid 40s, and fitness, I can only do them twice a week, to give hands, and back DOMS enough time for recovery-and likewise for dips (shoulders). There's no way I could do 150 per session twice a week. Usually for 2 days after I am too sore and can only struggle for 2-3.</p> -
<p>That many pull ups ( or bench presses for that matter ) every day sounds like tendonitis just waiting to happen. I've done those programs where you do three days a week and had to stop about halfway through cos I could feel the beginnings of an injury. </p>
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<p>but you are a bit soft, you need to do more pilates, then you'll be awesome!</p>
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<blockquote class="ipsBlockquote" data-author="taniwharugby" data-cid="563228" data-time="1457396377">
<div>
<p>but you are a bit soft, you need to do more pilates, then you'll be awesome!</p>
</div>
</blockquote>
<p> </p>
<p>I already hear those exact words from someone about a million times hotter than you so I'm tempted to listen to her a bit more.....</p>
<p> </p>
<p>Mind you, if you'd believe her you'd think Pilates everyday would cure cancer.</p>
<p> </p>
<p><span style="font-size:8px;">I will admit it is extremely beneficial though</span></p> -
<div>It does take me 4-5 days to fully recover from hard pull up session, and I am cautious to prevent any injury.</div>
<div> </div>
<div>Last Tuesday I did:</div>
<div>Pull ups 15</div>
<div>walk up hill fast to dip bars, 8/6</div>
<div>Pull ups 12</div>
<div>walk up hill fast to dip bars, 8/6 some cheats</div>
<div>Pull ups 12</div>
<div>walk up hill fast to dip bars, 6/6 some cheats</div>
<div>Pull ups 11</div>
<div> </div>
<div>My pull ups are good, but dips weak.</div>
<div> </div>
<div> </div>
<div> </div>
<div>Today felt a little tired and it was light drizzle, but I did:</div>
<div>Pull ups 12</div>
<div>walk up hill fast to dip bars, 9/6</div>
<div>Pull ups 12</div>
<div>walk up hill fast to dip bars, 8/6 some cheats</div>
<div>Pull ups 12</div>
<div>walk up hill fast to dip bars, 6/6 some cheats</div>
<div>Pull ups 12</div>
<div>then another 7 single pullups with no rest</div>
<div>=55 pull ups this time</div>
<div> </div>
<div>Pleased to get 9 dips, hope can do 12 by end April. Previously I would do 16-20, easily.</div>
<div>Thursday will do lot of abs</div> -
<p>today was the first day I have had were had nil feeling in the knee when walked up the hill 2 by 2. great. But I won't do hiking much.</p>
<p> </p>
<p>I did pull ups: 14/10 then dips 10 real, then 10 cheating</p>
<p>then pull ups 5/5/5/5 with only 30 seconds break, and very slow</p>
<p>then dips 8 real, 10 cheating</p>
<p>then pull ups 5/5/5/5 with only 30 seconds break....that last set I really struggled and cheated a bit, haha</p>
<p> </p>
<p>I have lost about 3kg in the last 3 weeks by only having vege juice on 4 nights per week.</p>
