I’ve hit another plateau. I cannot get over 6 pull ups. (My goal is 12 consecutive wide-grip pull ups.) I practice them 5 days a week (usually as my warm up to my normal routine) and there are days when I hit 6 and there are days when I hit 4. (Truth be told, I hit 4 more often than I do 6.) But I simply cannot pass 6. Rather than do consecutive reps, I’m going to try do sets of 2. So a set of 2, rest, another set of 2, rest, and so forth until I can’t do anymore. Hopefully that will break my stump.
On a different note, all my push ups have paid off. I can now comfortably bench press with 85-lb. dumbbells. I think I can bench with the 90-lb. dumbbells and hope to do that on my next chest workout.
I hit the half-point mark in my mission to do 12 consecutive, non-stop wide-grip pull ups. Today I was able to do 6 reps! Earlier this week I did 4 reps at the pull up station at Equinox (which is a lot wider and T-shaped than the pull up station I have at the gym in my building). I’ve also been able to do 50 consecutive push ups for the last 3 chest exercises I’ve done. So overall, I’m hitting my goals (or getting darn close to them) slowly, but surely.
Last week (with an injured hand) I was able to do 50 consecutive push ups. This week (with a recovered hand) I could only squeeze out 45. Needless to say, I won’t be content until I do 50 consecutive push ups for two chest workouts straight. On the flip side, I did 3 very strong wide grip pull ups at Equinox yesterday and today. It felt really good doing those pulls ups — my arms felt strong like grappling hooks and with each lift my chin went way over the bar. I might’ve been able to squeeze a fourth, but I decided to “hold” my weight up after the 3rd pull up and slowly bring myself down.
So this week I’m taking aim at the magic number 50 again and I want to see if I can do 6 wide-grip pull ups at my gym at home. 6 would be the halfway mark to my goal of doing 12 consecutive wide-grip pull ups!
This post is going to be all about numbers. I ran on the treadmill today for 35 minutes. I did interval inclines with the incline varying from a height of “1” for two minutes to “5.5” for two minutes. (The speed was a constant 6.) I hit 182 bpm.
Yesterday, I did 45 consecutive push ups during my chest workout. I’m debating if I want to train for 50 consecutive. I guess at this rate, I might as well, but I’ll admit those 45 were difficult. (Particularly the reps that followed number 42.) Maybe after I hit 50 consecutive I’ll go back to my medicine ball push ups.
Wide-grip pull ups
I can now do 4 solid wide-grip pull ups. I’ve noticed that at the pull up station at Equinox, I can only do 3. Here at the gym in my building I can do 4. The handles at Equinox (although padded and easier to grip) are wider. So I’m practicing on both stations.
Five hours. That’s the amount of sleep I’m averaging per night nowadays. It’s not that I’m out doing anything, I’m just online or playing Angry Birds on my iPod. This coming week (and this weekend) I hope to start getting more sleep. It’s necessary when working out a lot.
Quick update on my pull up routine. I can now do 4 wide-grip pull ups. Woo-hoo! Considering I couldn’t even hold my weight up a year ago, that’s huge news. So here’s a quick run down of what I’m doing. Back in January during my free personal training session, my trainer told me that to do pull ups, I need to practice them every day. And that’s exactly what I’ve been doing. (I’ve been doing them 5 or 6 days a week. Basically, every time I’m at the gym.)
I started off with 1 rep. I practiced just hoisting myself up and holding my chin up above the bar. First for 5 seconds (and then I’d slowly lower my body down). Then 10 seconds. Gradually I built it up to 15 seconds. And then suddenly I was able to do 2 consecutive pull ups. So I’d do 2 pull ups and on the second one I’d hold my weight up for as long as I could. Repeat cycle.
Currently, I’m doing 4 pull ups before starting my workout. My 4th pull up is usually a struggle, but once I reach the top, I hold my weight up for as long as I can. Right now that’s about 5 seconds. After that, I start my workout routine (be it shoulders, chest, etc.) After a few exercises, I return to the pull up bar to do another 3 reps. And this time on the third rep I’ll hold my weight up. In all, I do 3 sets spread throughout my workout. Ultimate goal — 12 consecutive wide-grip pull ups.
I increased my push up count by 5 this week. I can now do 40 consecutive push ups. I’m also at 3 consecutive wide grip pull ups. Not bad, huh! Slowly, but definitely getting there. I have noticed one odd thing though. When doing that last pull up, I feel that I use my right arm/side more so than my left side — to the point where I can see the right side of my body rise faster than my left. Not sure how to rectify this other than to make sure I pull equally with both sides.
In other news, it’s almost time to ditch the super slow workouts. I know I said I would drop them awhile back, but to be honest it’s been hard letting go. I really enjoy them. The question is what routine will I do next. Heavy with low reps? Or moderately heavy with slow reps? I’m leaning toward the latter.
Once again I have managed to neglect my abs. I don’t know what it is, but they’re just so easy to skip. I gotta find a routine that works for me. I’m at the gym pretty much every day, so there’s no excuse for neglecting my abs.
On the flip side, my pull ups have gotten better. I can easily pull my weight up above the bar and hold it for roughly 14 seconds. It’s exciting ’cause I would struggle so much to clear the bar and now I can bring myself above the bar rather quickly. Tomorrow I’m doing an early-morning chest workout, so I’m psyched about that (70% of the time I workout in the evening or during lunch.) It’ll be a nice change to my routine.