Pull ups, dips, stair repeats, again and again
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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>
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<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>
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<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">
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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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<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> -
<p>I did abs on Wednesday, Thursday, and Friday.</p>
<p>On Saturday I did dips session: 12 pull ups, then 10 deep dips, followed by cheating dips of 12, 10, 10, 8 (Usually do my max unassisted, then use my foot to lift up from the bottom of the dips)</p>
<p>then did 5 100m hill repeats on flattish section.</p>
<p> </p>
<p>On Sunday I did pull ups: 14, 12, 10, 10, 8</p>
<p> </p>
<p>Pleased to put in two good workouts-I need to work much harder on the dips, to get to over 15 this year. Hopefully I improve in the next month or two.</p>
<p>DOMS, of course, today</p> -
<p>Went up last Saturday and Sunday, good workouts with some hill running, but didnt record it here.</p>
<p> </p>
<p>Yesterday did dips alternating with running 100m up the hill, so no breaks the whole time: Began with 14 pull ups.</p>
<p>11 no cheat, and run</p>
<p>12/8/8/8/8 all these including some cheats</p>
<p>=55 in total</p>
<p> </p>
<p>Sunday did pull ups and some running on the hill.</p>
<p>14, 10, then very small breaks (10-20 seconds) 4, 4, 4,3,3,3, 2, 2, 1</p>
<p> </p>
<p>ran up to the top of the hill with some walking on steps, then back down, and did 12 pull ups</p>
<p>=62 pull ups in total</p>
<p> </p>
<p>sore hands, sore chest, arms, will be DOMS tomorrow.</p> -
<p>Good to see you back into things mate - at least DOMs tell ya you worked hard!! </p>
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<blockquote class="ipsBlockquote" data-author="Wairau" data-cid="583798" data-time="1464524741">
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<p>Went up last Saturday and Sunday, good workouts with some hill running, <strong>but didnt record it here.</strong></p>
<p> </p>
<p>Yesterday did dips alternating with running 100m up the hill, so no breaks the whole time: Began with 14 pull ups.</p>
<p>11 no cheat, and run</p>
<p>12/8/8/8/8 all these including some cheats</p>
<p>=55 in total</p>
<p> </p>
<p>Sunday did pull ups and some running on the hill.</p>
<p>14, 10, then very small breaks (10-20 seconds) 4, 4, 4,3,3,3, 2, 2, 1</p>
<p> </p>
<p>ran up to the top of the hill with some walking on steps, then back down, and did 12 pull ups</p>
<p>=62 pull ups in total</p>
<p> </p>
<p>sore hands, sore chest, arms, will be DOMS tomorrow.</p>
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<p> </p>
<p>What's the point in working out if you're not gonna put it all over the interweb ? it's like it never happened.</p> -
<blockquote class="ipsBlockquote" data-author="MN5" data-cid="583998" data-time="1464584283">
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<p>What's the point in working out if you're not gonna put it all over the interweb ? it's like it never happened.</p>
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<p>what do you mean "like" it never happened? IT NEVER HAPPENED</p> -
<p>DOMS everywhere so would struggle to do 1 pull up.</p>
<p> </p>
<p>I do have a selfie video of me doing dips (don't know how to post it), but you're right, all of these workouts are make believe. I'm really a 110kg female prop (don't get too excited, Paekakboyz).</p> -
<p>Dare I ask if you are a tighthead or a loosehead!</p>
<p> </p>
<p>If you play both sides you could well be the 'girl' of my dreams ha ha... ahhh just don't tell the wife aye!</p> -
<p>Saturday I did 12 pull ups, then:</p>
<p>11 dips no cheat, followed by 210m hill runs, no rest</p>
<p>10 dips 4 cheat, followed by 210m hill runs, no rest</p>
<p>10 dips most cheat, followed by 210m hill runs, no rest</p>
<p>10 dips most cheat, followed by 210m hill runs, no rest</p>
<p>10 dips most cheat, followed by 210m hill runs, no rest</p>
<p>9 dips most cheat = 60</p>
<p>I won't do this workout again soon, need more rest before dips, wasn't recovering strength between workouts</p>
<p> </p>
<p>Sunday went up in the rain, did pull ups 12, 13, then 55 using super strict form and deep hangs = 50 (I videoed myself doing the 13 and want my arms to be as straight as possible at the bottom. Satisfied with the form, but can improve a little,....)</p> -
<div>Friday 10 hill runs over 150 m or so, jog back down, shallow incline, hb 185-205 at top of each</div>
<div> </div>
<div>Saturday dips, all full range of movement-i.e deep dips</div>
<div>-12, 10 no cheat</div>
<div>-12, 12, 12 using cheats for half or more</div>
<div>5,5,4,4 all cheating, with 15 seconds break</div>
<div>= 76, better dip workout, tired</div>
<div> </div>
<div>Sunday pull ups</div>
<div>13 full pull ups,</div>
<div> </div>
<div>then with 1 minute breaks and perfect form</div>
<div>5/5/5/5/5/4/4 and only stopped due to a slight tweak in neck from stretching after each set.</div>
<div>=46</div>
<div>Continuing to see gains in shape and loss in fat, but IMO need to lose another 3-5kg for great def.....in the next 6-7 weeks, for sure.</div>
