Pull ups, dips, stair repeats, again and again
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<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>
<p> </p>
<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> -
Sounds similar to what I eat mate except for toast. I probably only have 2 or 3 bits of bread (including buns etc) a week. I also don't drink milk and bananas seem to bloat me so I go with apples.<br><br>
Would recommend getting some fish in there, unsure what you have access to but salmon is always good as it has some quality fats. I eat a lot of kingfish and snapper when I can get it, great sources of lean protein but also knock back a lot of tinned tuna. I know there are issues with mercury etc from eating too much but meh. <br><br>
Other staples of mine that I reckon you may like to consider are lite cottage cheese, peanut butter, rice wafers, strawberries, blue berries, green tea. Oh and find some low calories sauces and jams etc. These can be a real saviour at times. -
<div>Cheers, I'm going to have to plan it carefully.</div>
<div> </div>
<div>These are my snack items. I'll have to limit them to:</div>
<div>-1 small bar <span style="font-size:14px;">chocolate </span><span style="font-size:14px;">every week, </span><span style="font-size:14px;">1 loaf every 2 weeks and less butter, </span><span style="font-size:14px;">2 servings </span><span style="font-size:14px;">fruit </span><span style="font-size:14px;">a day, vary the types, 1</span><span style="font-size:14px;"> carton milk a week, </span><span style="font-size:14px;">1 cheese pasta every two weeks</span></div>
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<div>I am also surrounded by fantastic ethnic food, but it's often with white noodles or white rice. I'll try to limit that to 4 meals a week. I also must work and that requires enough energy.</div>
<div>I can add fish. Plenty available, sashimi or cooked (with lemon and thyme).</div>
<div>I'll make up a sauce using olive oil for salads, <span style="font-size:14px;">get some cottage cheese, get </span><span style="font-size:14px;">almonds, cashews, sesame seeds, </span>pumpkin<span style="font-size:14px;"> seeds, sunflower seeds and soak them overnight to eat in the morning.</span></div>
<div>I'll drink +3 litres of water a day.</div> -
<p>I'm trying to fine tune this, I think I might have to change it a fair bit-longer workouts, longer breaks, some speed work.</p>
<p>Starting March 10 till June 07, good ideas are welcome please.</p>
<p>I don't have a wide range of exercises on the hill, prefer to focus on these to avoid lower back issues that I get with bar work or chin ups (neck). So, instead I try to do more reps at max effort. However, I'll have to be careful with form and to avoid overuse injury especially with dips. </p>
<p>I'll go 22 week cycle, 1 week rest, 22 week cycle, 1 week rest, 3 week cycle.</p>
<p>I'll have to juggle it around work and get off a little early a few times, and workout in the dark or before work too. Snakes!</p>
<p> </p>
<div>-hike 1 hour, more than 30 hill repeats</div>
<div>-20 minutes pull up session, 1 minute breaks (strict form, but under 5 reps, I must jump up and lower slowly to make 5 reps-cheat reps not counted though) then 50 single pull ups, short breaks.</div>
<div>-60 minutes kicking with board in pool</div>
<div>-5*circuit, 10 times of: max pull ups, run to do max dips, max BP, run back, repeat</div>
<div>-hike 2 hours & 30 minutes BP *55kg, max reps</div>
<div>-20 minutes dips session, 1 minute breaks (strict form, but under 5 reps, I must jump up and lower slowly to make 5 reps-cheat reps not counted though) then 50 single dips, short breaks.</div> -
<p>Your legs probably getting a decent workout with the hiking anyway but step ups (or jumps) up on to a bench or box are pretty good. Expecially if you load up a bit of weight on the shoulders.</p>
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<p>I know you were keen to avoid back issues etc but how would you go do your normal hikes (and eenu pullups etc) with say an extra 10, 20 or 30kg on your back in a backpack? Could be a good way to push you closer to max effort and fairly easy to do.</p> -
<p>Yep, I am thinking about adding some weight for pull ups, dips, and hikes. I'll report back once I have devised something that works. Cheers.</p>
<p>My hiking is like step ups, so not those-but I might do hundreds of repeated lunges, like bartman used to advise.</p>
<p>I'm also going to go back periodically and revise the food and workout posts above. Got to cut down the bad food, and be careful not to commit to too much exercise too soon. Kirwan's Paleo Diet thread is showing me I'm eating too much junk.</p>
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<p>Today's workout was pull ups</p>
<p>Did 5 pull ups then 50 seconds break, repeated 13 times = 65 pull ups in about 15-16 minutes. Stopped as was getting a pinched neck muscle. I was also struggling to get the 5th rep with perfect form. Using this way I could aim for 100 in about 26 minutes or less.</p>
<p>Hiked up to the top and back down again. Also added some dips (15) and benchpress 30*55kg-BP was easy, despite not doing any for many months.</p> -
As Bart always says it's 80% diet, 20% training. And let's face it, the training really is the easy bit. Diet always let's me down too.<br><br>
Nice work on the pull-ups, I like short breaks too. My rest times are always about a minute. No way I would get thru my workouts with anything longer between sets. -
<p>Went up several times during Chinese NY week off from 3rd Feb to 9th, almost every day, doing different workouts. Didn't record them here.</p>
<p>It was cold and wet this week, so I only went up today. Have been eating less for a few days (lost about 1kg, so now 89-90), as well as getting up early to watch the test match=not enough sleep, so...</p>
<p>12 hill repeats, average speed, wasn't feeling great but I persevered</p>
<p>pull ups were good: 15/12//12 all full hang/rest at bottom, straight legs, no touch the ground=pleasing</p>
<p>dips were so so as hadn't done enough lately: 16/12/12</p> -
<p>busy this week but went up one evening for light workout.<br><br>
Today had a good one. Before hiking did:<br>
15/10/10/9 pull ups with 2 minute breaks<br>
20/20/20 *55kg benchpress with short breaks, just getting used to this exercise again, finding it very easy. My max was about 95kg before, wonder if I could break 100.<br>
then 12 hill repeats in 23 minutes flat, hb was 220 at finish, after 90 seconds down to 110 again, not very quick time, but decent<br><br>
on way back down did 17/15/12/10 dips and 12 pull ups<br><br>
still on a plateau before going harder in mid-March</p> -
<p>Drizzly and cool, did:</p>
<p>before hike, pull ups=12, 12 </p>
<p><span style="font-size:14px;">after hike, dips=18, 17</span></p>
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<p><span style="font-size:14px;">hike was 12 times (as always, nonstop) in 22:55, which was splits for each 3 of 5:45/5:40/5:30/6:00 - so I negative split until the last 3. HB was only 195 at finish, so I had some speed left in the tank and could have been +1 minute faster, but legs had no more energy due to yesterday walking a lot, and eating very little.</span></p>
<p><span style="font-size:14px;">weight down to 88kg or so.</span></p> -
<p>Spring's coming along, nicer day today.</p>
<p> </p>
<p>15,12,10 pull ups</p>
<p>15 hill repeats (7 fast @ 1.43 each, 4 slow with stitch @ 2:15 each, 4 good speed@2.0 each), 210 HB at finish, 15 total in 29 minutes, which is good.</p>
<p>15,15 dips</p>
<p>12 pull ups</p>
<p> </p>
<p>all pull ups full hang (1-3 seconds), straight legs, no touch the ground start to finish. On the 15 reps I did 11, then adjusted my grip (just swung a hand space to the left/right) for 2 more, then adjusted my grip for 2 more. I think I could do two more singles adjusting my grip. Still 90kg.</p> -
<p>Saturday, went up late afternoon.</p>
<p>Pull ups: 14/12/12/10...all perfect form</p>
<p>Dips: 15/15/12</p>
<p>Hill repeats, 10 faster than have been lately, although average start due to sluggish legs (first 2 only 1:50 each, last 8 @ 1:45). Total time 17:45.......plus 15 minutes up and down.</p>
<p>HB was 230 or so, and that's being conservative. I counted about 40 in about 10 seconds after sitting down following the last rep. 110 after 90 seconds rest. <span style="font-size:14px;">I pushed hard all the way to the finish. Pleased with that one.</span></p> -
<p>Just felt like a change. Love that area.</p>
<p>Bit sore today, but had a workout.</p>
<p>hill repeats, 10 @ 1:45 each=17:30, kept consistent pace all the way. That's a good speed, although I'll try for under 17 consistently. HB at finish 220+, after 1 minute 125, after 2 minutes 100, 3 minutes 85.</p>
<p>Pull ups-DOMS, so did 10 first, followed by 12.</p>