Pull ups, dips, stair repeats, again and again
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<p>Friday late afternoon went up for quick workout. Did 15 pull ups, 15 dips, 8 hill repeats @ 1:50</p>
<p>Sat AM did short workout alternating pull ups, jog, dips, jog etc:</p>
<p>pull ups 14 jog up hill dips 15</p>
<div>pull ups 11 jog up hill dips 14</div>
<div>pull ups 11 jog up hill dips 12</div>
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<div>pull ups 10</div>
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<div>Sat PM another short pull up session with 2 minute breaks: 12/10/10/8 = 40</div>
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<div>86 pull ups today</div>
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<p>Sick on Saturday so just rested. Recovered by Sunday afternoon so went up in the rain, we had an hour walk on the hill tops (nice in mist) followed by 8 hill repeats at 2:05 (HB was only 185 at finish, but due to the illness that was near my max speed today). Did 12 pull ups on the way down in drizzle. Weight down to 88kg, ab muscles are starting to be defined.</p>
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Thursday afternoon off and did 2 + hour hike. <br><br>
Sunday... <br>
In morning did pull ups and dips (14, 12, 12 15, 12)<br>
Late afternoon did 11 hill repeats at about 1:50 pace which is good. Followed by a brief ab workout on the way back on pull up bar. -
<p>Took some time off over lunchtime and ran with a swedish guy I met, he's visiting after wife had a baby. We did a longer hike run, a warm 34 C today. Took 81 minutes which I reckon is 10 minutes over par due to temperature (pb is 59:55), since we walked a few sections. Generally I am satisfied with my fitness, below my best but still able to motor along in parts. I was able to keep up with him ok, he's a runner, 13 years younger and 11kg lighter. Good fun, too.</p>
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<p>Saturday I did multiple sets of pull ups and dips rotating them in a circuit. Pull ups 15/12/10, dips 15, 10, pull ups 12, 10, dips 10, 10, pull ups 12, 10 and some ab sets.</p>
<p>Tomorrow is a longer run hike in the mid-late afternoon. I'll treat myself to a cheese pasta for early lunch. I usually avoid it due to calories, but I know tomorrow I'll be burning a lot.</p> -
<p>Sunday I did a tough run hike. Total time was 2:50, minus 15 minutes we stopped 3 times for water and view = 2 hours 35 minutes. Last 70 minutes I had to push myself more and more to run or hike as fast as I could up steep sections. Hot (35+ C). About 40 minutes was spent going through overgrown areas and watching for snakes. I only got a caterpillar that stung/bit me, oh and a spider on my face. About the same time on a place nearby, another friend saw a 1 1/2 meter king rat snake, bit and thick. He thought it was a poisonous one, but once we checked the description later, realized it was a different snake.</p>
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<p>Legs very sore.</p>
<p>Pleased to finally do that one again, with the same guy.</p> -
<p>About ten days ago we did an upper body workout, dips and pull ups, lots, till I got blisters. Since then I have been resting my knee strains, my tweaked shoulder, general old man's body....</p>
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Went up yesterday (Saturday) to test myself,</p>
<p>14 pull ups, bench press ok, dips ok, no twinges, so....</p>
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<p>
Sunday did:</p>
<p>
pull ups 15, 16, 12 which is a first for me to get 16 after an initial 15<br>
dips 16, 15, 12<br>
benchpress, two sets of 30*55kg<br><br><br>
and my rested legs feel like springs, we will do a hard leg workout tomorrow late afternoon....</p> -
- 89-90Kg, but that would ideally be 86kg at a guess. <br>
I am winding down the stair repeats, which is a pity. I like them but reducing them is sensible for the knees. I jst want to maintain some good fitness. <br>
The 30yr old friend visiting from Sweden mentioned he was getting sore legs from these workouts, not enough rest... He was trying to do it every day.
- 89-90Kg, but that would ideally be 86kg at a guess. <br>
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<p>I actually have a real urge to go and run some stairs at the moment. Once the weather improves and I start lifting the cardio and I will add some in.</p>
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<p>I am a bit worried though given the knee problems I had last year. I might stick to the wooden ones rather than the concrete ones closer to home</p> -
<p>Stairs were ok, we started fast, first 6 were @ 1.42 per rep. Then slowed down due to the stitch but still did 10 in 18 1/2 minutes. Which is good for the heat. We rested 2 minutes (HB was 215), then legs were jelly so did a slow 3 and then 3 @ 2.05 min per rep. 16 total, which is good. Must have been 35+ C.</p>
<p>Then in the evening I found a small table tennis club and played for almost an hour.</p> -
<p>Incredible.</p>
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<p>This is perfect form, one of the few youtube videos showing full hang. It's the same form as I do, perhaps my arms are stretched out a little more. However, he did 77 at 62kg, and I did 16 at 89-90kg.</p>
<p>He is awesome. Yet, on the other hand, he's a short light gymnast, and my arms are longer, taller, heavier. I should aim for 30. Must try to toughen my grip even more..</p>
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Just before dark we went up the hill and did a quick 5 hill repeats, plus:<br>
pull ups 17, 14, both max reps<br>
dips 15, 15 on the high dip bars, can go nice and deep and still keep legs straight. <br>
benchpress 30, 30 *55kg, probably could have done 35+<br><br>
Happy with the pull ups I have been doing lately, very straight body, full hang with straight arms/body for 2-4 seconds, getting stronger. 17 is my highest reps, second time I've done it lately. Possibly I can get to 20 by the end of the year. -
<blockquote class="ipsBlockquote" data-author="Wairau" data-cid="441374" data-time="1405956586">
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<p>Incredible.</p>
<p>This is perfect form, one of the few youtube videos showing full hang. It's the same form as I do, perhaps my arms are stretched out a little more. However, he did 77 at 62kg, and I did 16 at 89-90kg.</p>
<p>He is awesome. Yet, on the other hand, he's a short light gymnast, and my arms are longer, taller, heavier. I should aim for 30. Must try to toughen my grip even more..</p>
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<p>Wow. Just fucking wow.</p>
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<p>I'd need a hell of a lot lower weight to get past 10 even if I spent a couple of weeks training up</p> -
<p>That's the exact form we're taught for the strict pullups (mainly in the gymnastics WOD classes). I'm not so hot at those, around 8/9. Surprising what a difference it makes keeping your heels together.</p>
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<p>If you want a ratio of the difference between that and kipping pullups, for me it's 8:23.</p>
