Pull ups, dips, stair repeats, again and again
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<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">
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<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>
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<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>
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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>
