Tuesday 11/18 (AM)
60 pull-ups plus pump work (21 Minutes)
A1. Chin-ups 5xBW
A2. Cable Curls 10x50
A3. Neutral-Grip Chin-ups 5xBW
A4. Standing Rope/Cable Rows 10x60
Five rounds of this circuit plus two bonus sets of chin-ups and curls.
Tuesday 11/18 (PM)
Spinning Bike (20 Minutes)
Wednesday 11/19 (AM)
70 Pull-ups plus pump work (20 Minutes)
A. Neutral-Grip Chins 1-2-3-4-5 (15)
B. Regular Chins 1-2-3-3-4-5 (33)
(I was an idiot and did 3 reps a second time in there)
C1. Pull-ups 5xBW
C2. Cable Curls 5xBW
Seven rounds of this cycle (5 pull-ups for the first 6 rounds, then 7 on the last one to get myself to an even 70 total)
Wednesday 11/19 (PM)
Spinning Bike (20 Minutes)
Thursday 11/20 (AM)
61 Pull-ups plus pump work (24 Minutes)
A1. Chin-ups 1-2-3-4-5-6-7-8 (36 total reps)
A2. Cable Curls 10x50
A3. Seated Rows 8x100
Eight rounds of this.
B. Chin-ups 1-2-3-4-5-4-3-2-1 (25 more reps)
For a total of 61 chins plus the pump work.
Thursday 11/20 (PM)
Spinning Bike (20 Minutes)
Friday 11/21 (AM)
50 Pull-ups plus pump work (22 Minutes)
A1. Rope Curls 10x50
A2. Cable Curls 10x50
A3. Chin-ups 5xBW
Ten rounds.
Are you seeing any effects from the pump work?
[quote]Serge A. Storms wrote:
Are you seeing any effects from the pump work?[/quote]
Too early to tell, methinks. I’ll say that it feels good and (I think) my arms are feeling a bit tighter. Give me another month or two and I’ll get back to you on that. I’ve also been meaning to take and post another progress pic, but I’ve gotta do that in either the yoga locker room or a gym place with some decent lighting, as my apartment doesn’t have a mirror where I can take a decent full-body selfie without being totally washed out by lights above the mirror.
I like doing my workouts this way (alternating a set of pull-ups with a concentrated set of pump-and-squeeze stuff like curls from a cable or today’s new experiment, rope curls using the cable attachment) and think it’s a good way to pack in some decent work in a pretty short time frame. Earth-shattering stuff, I know, right? It also seems wise to limit myself to 50-60 pullups per day if I plan to keep doing them multiple days per week, so this is a nice compromise.
Friday 11/21 (PM)
43 Pull-ups
Bench Press 4x5x185
Chest Press 4x10
Lat Pulldown 4x10
Went to the gym this evening to burn off some juice and get pumped for the Pitt-Penn State wrestling match. I was a sectional champion wrestler in HS and still love the sport, as does my brother, so we’re having a bros night at the match.
Saturday 11/22 (AM)
Worked out with my brother at LA Fitness
Bench Press 7x5 (top sets at 195)
Pull-ups 8, 5, 5, 5, 5, 5
Shoulder Press 6x10
Lat Pulldowns 6x10
Chest-Supported Row 4x10
Finisher: Kettlebell Swings
Sunday 11/23 (AM)
Dumbbell Workout (25 Minutes)
Staying in a hotel today, did my standard “work up the dumbbell rack” starting with the 10’s for lat raises, doing curls in the 20’s and 30’s, and then presses in the 40’s and 50’s (did two sets with each pair of dumbbells - 10, 15, 20, 25, 30, 35, 40, 45, 50).
Sunday 11/23 (PM)
Spinning Bike (20 Minutes)
Quick cardio session while watching the Sunday football highlights after spending most of the day in the car.
Monday 11/24 (AM)
40 Pull-ups plus pump work (22 Minutes)
A1. Ring Pull-ups 5xBW
A2. Cable Curls 10x50
A3. Neutral-Grip Lat Pulldown 10x100
A4. Seated Row 10x100
Eight rounds of this circuit.
Which rings do you have? Steel, wood, plastic?
Monday 11/24 (PM)
Kettlebell and Push-ups (24 Minutes)
Alternated KB clean and press triples with sets of 10 push-ups.
Totaled about 60 clean and presses (per hand) and 120 push-ups.
Just a little functional work in place of the dual evening spinning bike.
[quote]LoRez wrote:
Which rings do you have? Steel, wood, plastic?[/quote]
Plastic. I went kind of cheap, just wanted something portable that I could take to the gym and loop over the pull-up bar. They’re plenty sturdy for now - all I really use then for is regular pull-ups.
If it’s necessary, when I’m building a home gym someday, I may upgrade to wooden rings. We’ll see how these hold up.
Tuesday 11/25 (AM)
50 pull-ups plus pump work (24 Minutes)
A1. Neutral-Grip Pull-ups 5xBW
A2. Cable Curls 10x50
A3. Low Pulley Rows 10x100
Five rounds.
B1. Chin-ups 5xBW
B2. Cable Curls 10x50
B3. Low Pulley Rows 10x100
Five rounds.
Tuesday 11/25 (PM)
Kettlebell Workout (25 Minutes)
All clean and presses, I think about 70 per arm.
Wednesday 11/26 (AM)
87 Pull-ups (20 Minutes)
The university gym was closed (unbeknownst to me until I showed up - good reminder to always check this stuff around the holidays!) so I re-routed along my walk to work to pass a playground with some monkey bars that I could use for pull-ups. Hey, at least I still got some work in.