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 RunnerUp's Workout Log =)

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PostSubject: RunnerUp's Workout Log =)   Mon Oct 15, 2012 3:34 pm

Hi All.

Till last Friday my main workout, 3 times per week, was all upper body each time. in 40 minutes I racked up Totals of:

15 Wide Pullups
23 Normal Bicep Pullups
33 Dips
86 Pushups.

Then I got mad because after two weeks of this I wasn't seeing much change in the numbers.

I've been reading about this Pyramid type workout for years maybe, and never once thought of trying it. Don't know why but I didn't like the idea.
Anyhow today I finally tried it and shut up. So this week is a Trial, I decided to do Wide Lats Pullups and Dips only one day, and Bicep Pullups and Pushups the other day.

I am Surprised by the results, and I'd like to hear from some of you experts, what do these numbers mean...

So today in exactly 30 minutes, I got:

46 Pullups
89 Dips

2 pyramid sets for each, plus one last max out effort set right at the end of both.

So basically I got Triple the usual number... Sounds surreal.

All I want to know is, what is it that matters in means of Improvement, say in max out number and muscle growth?

I feel good honestly, but that's the whole point. Was this workout less difficult somehow?

I don't understand, all I want to know is, if my previous workout was better or not. than this, your opinions on this ype of training.
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PostSubject: Re: RunnerUp's Workout Log =)   Wed Oct 17, 2012 5:01 pm

Today, after Abs and Legs workout yesterday (rest day for Upper Body)

33 Minutes, Totals:

58 Pullups. (Bicep type)
121 Pushups (Many types, differ on amount of second descending, explosive return up, but mostly sets of 10)

So this is like the opposite workout I have been doing for a lifetime and it all feels different.

So I get much bigger Reps and numbers and yet I feel less tired too.

I read a lot about failure sets and pretty much all say to avoid it regulalrly.
I'm trying it now, I will wait and see.

Just feels weird, I hope my maxout will ever increase on the long run, that's my objective.
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PostSubject: Re: RunnerUp's Workout Log =)   Fri Oct 19, 2012 7:26 pm

Today I tried my old workout, but with the only difference, of resting 60 seconds instead of 90 between sets, and never going to failure.

I was for the first time, Happy of the results.

in almost 10 minutes less time than usual, I got the same reps and a couple more in each exercise!

I will keep at it now and hope for the best.

So for now in Friday workout I have:

in 24 minutes:

19 Overhand Pullups,
33 Dips
24 Chinups (Bicep grip)
61 Pushups.

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PostSubject: Re: RunnerUp's Workout Log =)   Wed Oct 24, 2012 3:50 pm

32 Minutes:

63 Pullups, 137 Pushups.

My new workout is paying off, I'm enjoying the hard work and the variety.

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PostSubject: Re: RunnerUp's Workout Log =)   Fri Nov 02, 2012 2:37 pm

Update, 3 Weeks of my New workout, 3 workouts a Week, Mon-Wed-Fri, I'll just write the totals as it would be too crazy to write the singles.

(Note, the Pushups are not just flat out pushups or It would be considerably More, some sets I do like the very slow pushups, 5 secs down, and quick push back up)
And the Pullups are the 3 Kinds, some are Wide Grip Lats ones, some standard Overhand, Some with focus on Bicep pull-ups.

-Week 1-

3 Workouts Total Lenght: 87 Minutes (30-33-24)

147 Pullups
122 Dips
181 Pushups

--Week 2--

3 Workouts Total Lenght: 82 Minutes (26-32-24)

151 Pullups
109 Dips (there was a bad day in the week where I sucked lol)
197 Pushups

---Week 3---

3 Workouts Total Lenght: 86 Minutes (30-32-24)

154 Pullups
121 Dips
198 Pushups

-

So overall, Many days I was like, Fml, I'm not improving, but I guess I'm a hardgainer and I just have to Hold on. Afterall I always wrote my results and worked hard, and anytime a Pullup wasn't perfect I didn't count it or so. And Looking at the numbers I see a general increase, and so I will hold on and go for some more, and if I make it I will post my next Update next time and see if I improved.


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PostSubject: Re: RunnerUp's Workout Log =)   Fri Nov 16, 2012 3:32 pm

Today I started Working Out @ 16% Added Weight with my brand new Kettler Weight Vest Smile

I'm pretty happy, it's better than the backpack, heavier, and the results we're acceptable. I got just below the same numbers I had with 10%.
I'm eating Nuts, Banana, Tuna and Water post workout, and eating more at normal meals. I hope I'm doing everything well enough...

Only problem I have is... Getting it on and even off! When I finished was all tensed up, I couldn't get my arm round my damn hip to unstrap it... =_=


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PostSubject: Re: RunnerUp's Workout Log =)   Fri Nov 16, 2012 3:40 pm

Elite-Bars wrote:
in 40 minutes:

15 Wide Pullups
23 Normal Bicep Pullups
33 Dips
86 Pushups.

40 Days Later:

in 23 minutes, with 16% Added Weight:

12 Wide Pullups
15 Normal Bicep Pullups
26 Dips
40 Pushups.

So 40 days later, in Nearly Half the time, and 16 % added weight, I think there must be Improvement right? Except for the pushups, but overall I think there is improvement, as the time is nearly halved and It's all with more weight on me.

Maybe I sound stupid, I just really die to know if I'm improving or not. The numbers seem quite clear but I never know...


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PostSubject: Re: RunnerUp's Workout Log =)   Fri Nov 16, 2012 3:41 pm

Elite-Bars wrote:
in 40 minutes: 8th October

15 Wide Pullups
23 Normal Bicep Pullups
33 Dips
86 Pushups.

40 Days Later:

in 23 minutes, with 16% Added Weight:

12 Wide Pullups
15 Normal Bicep Pullups
26 Dips
40 Pushups.

So 40 days later, in Nearly Half the time, and 16 % added weight, I think there must be Improvement right? Except for the pushups, but overall I think there is improvement, as the time is nearly halved and It's all with more weight on me.

Maybe I sound stupid, I just really die to know if I'm improving or not. The numbers seem quite clear but I never know...


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PostSubject: Re: RunnerUp's Workout Log =)   Fri Nov 16, 2012 3:41 pm

Sorry for the Double Post, my bad.

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PostSubject: Re: RunnerUp's Workout Log =)   Fri Nov 16, 2012 5:51 pm

Didnt watching ur log from the start but if u halved the time then its really good, especially if u keep the form!!! Well u can either add reps/exercises which is good if u halved the time or else continue reducing the time without losing ur good form(mostly ur ROM).

Good Work keep it up!!!

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Goals: Be able to do bar-barians requirements in less than 10 mins, 10 good form one hand push ups, 15 pistols, Be able to do one hand holds on bar and controlled negatives, 1 min hanging l-sit, backlever hold for 5+ secs, advanced tucked FL for 5+ secs, advanced tucked planche for 8+secs etc etc

Long Goal (till summer): My 1st OAC,good BL hold, FL hold, bent arm planche, free handstand push ups, l-sit to handstand on handles, v-sit hold on floor
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PostSubject: Re: RunnerUp's Workout Log =)   Fri Nov 16, 2012 6:27 pm

1stratos1 wrote:
Didnt watching ur log from the start but if u halved the time then its really good, especially if u keep the form!!! Well u can either add reps/exercises which is good if u halved the time or else continue reducing the time without losing ur good form(mostly ur ROM).

Good Work keep it up!!!

Thankyou very much Smile

Yeah, I think Good form is the most vital thing, and mean it I'm not just saying. I absolutely hate it when like a Pullup is not complete, if the last pullup is not over the bar and also released slowly in the negative phase and not just letting go, I don't count it. even if the work was done, I am a maniac and i don't want to see it numbered on paper, I rather have less legit ones.

Best wishes to you aswell in your Goals I read in your signature =) I Hope to achieve the requiremements one day aswell...

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PostSubject: Re: RunnerUp's Workout Log =)   Mon Nov 19, 2012 3:58 pm

New Workout this Week, I decided to Try the standard 5x5 Mentality Set.

Altough In my own way ofcourse depending on reps and exercise type.

The Workout was 19 Minutes, Pullups and Dips (Pull and Push style right?)

- 5 sets of Wide Pullups, 5 sets of Dips, 90 seconds rest between each set.

- I Workout with my Weight Vest at @ 16% Added weight.

Result:

Pullups: 5-5-5-3-2

Dips: 8-8-8-7-6

Post Workout Meal: One full White Yogurt with a sliced Banana in it, and a Can of Tuna, and water.

Any Comments, does it sound alright???

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PostSubject: Re: RunnerUp's Workout Log =)   Fri Nov 23, 2012 3:10 pm

[quote="Elite-Bars"]
Elite-Bars wrote:


in 23 minutes, with 16% Added Weight:

12 Wide Pullups
15 Normal Bicep Pullups
26 Dips
40 Pushups.



One Week later, Friday results, 23 Minutes again exactly:

15 Wide Pullups
16 Normal Bicep Pullups
28 Dips
42 Pushups


I'm Quite Satisfied I can see a slight improvement in the totals over a week =)

I Hope next week there may be one too.

It's like sometimes, maybe next week it might go bad for some reason and the numbers will be the same or so, and it's like, then what did I workout for?

i hope it goes alright.

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PostSubject: Re: RunnerUp's Workout Log =)   Mon Nov 26, 2012 7:57 pm

Last Monday:

19 Minutes. 20 Wide Pullups - 37 Dips. 17% Added Weight.

This Monday:

17 Minutes. 24 Wide Pullups - 40 Dips. 17% Added Weight.


Very Happy. I Hope the rest of the workouts this week are as productive as tonight was.

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PostSubject: Re: RunnerUp's Workout Log =)   Mon Dec 03, 2012 4:48 pm

Elite-Bars wrote:
2 Mondays Ago:

19 Minutes. 20 Wide Pullups - 37 Dips. 17% Added Weight.

Last Monday:

17 Minutes. 24 Wide Pullups - 40 Dips. 17% Added Weight.


Very Happy. I Hope the rest of the workouts this week are as productive as tonight was.

THIS MONDAY:

17 Minutes. 25 Wide Pullups - 45 Dips. 17% Added Weight.

I'm Happy of the results, added 5 Dips since last week and one Pullup, and I felt I could have done maybe 1 more but I didn't Push over the limit for once.

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PostSubject: Re: RunnerUp's Workout Log =)   Sun Dec 09, 2012 11:49 am

I'm a Little confused today. It has been a 'Strange' workout week, as I did different routines and things for a change. Wasn't negative really, just, I'm not used to switching up.

To be honest, yesterday, which was my rest day, was the first time I ever tried to do something 'Bar-baric'. I am very serious or harsh on myself, so I said to myself I won't even try anything before I feel I've gotten a base on Pullups, Dips, Everything on bars.

Well, I hope to keep improving, but anyway yesterday I tried weird things, honestly didnt't even know how to do the moves, but I tried for curiousity. Back and front lever, well, I think I almost managed a s**t form front lever, like, with arms bent a bit and sagged hips. I know it was crap but it was the first time I felt like I could get near ever doing it right. I nearly fucked up my arm trying a back lever, I nearly fell on my nose. -.-

Anyhow. Also last thing to Log is, this new eating thing, really starts to 'show' or feel. I think I put on like 4 lbs, and I am sure maybe only one pound of it is actual muscle tissue. I can tell i have a bit more muscle and feel heavier so to speak, just by touch, but it's not like anyone would notice I grow, as I have such a hard time gaining big mass.
All this food, fucking feel s**t about myself today, I keep eating fucking cookies and things and yogurt. I used to like eat Nothing! compared to now. I think I'll never feel good about myself that's the truth. i'll never be Bigger than I am, I can look perfectly lean and defined, but not bulky muscles. And I don't like eating so much either. I know for a fact, not by arrogance, that I'm fitter and stronger than most twats out there, and yet they consider me skinny. I should have just kept on Boxing...
*Hopeless*

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PostSubject: Re: RunnerUp's Workout Log =)   Mon Dec 10, 2012 4:50 pm

Oh well, New week, new hopes...

I tried a 3x3 today instead of 5x5.

I'm quite satisfied mostly becaue I remember when I started doing pullups, I could barely do 6 wide pullups with standard bodyweight.

Tonight I did 3 Sets of 6 Wide pullups with 18% Added weight.

Also I did 3 Sets of 11 Dips at 18% aswell, but I could have easily done 12x3, I got the proportion wrong, so next time I'll go for 12 or 13 directly Very Happy

11 Minutes total time.

I started trying some handstand pushups on the wall. Damn they're hardcore O.o I can do about 2 crappy ones for now, but I should try when fresh.

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PostSubject: Re: RunnerUp's Workout Log =)   Wed Dec 12, 2012 5:49 pm

Chest and Biceps (&Back ofcourse) @17% Added Weight.

Last Week Wednesday, in 12 Minutes:

Pullups: 7-7-6
Pushups: 16-16-14


This Week Wednesday, in 12 Minutes:

Pullups: 8-7-7
Pushups: 17-16-15

+ 30 second static hold chin over bar with weight vest.


I feel pretty satisfied, it may just be one rep more, but that's all I need to keep going in a week. If it keeps going and I don't plateau, someday I'll get those BBR reqs.

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PostSubject: Re: RunnerUp's Workout Log =)   Wed Dec 12, 2012 5:52 pm

Last Update, I been eating loads lately, I had more tuna than usual tonight, and a shitload of peas xD Banana, walnuts.

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PostSubject: Re: RunnerUp's Workout Log =)   Fri Dec 14, 2012 8:46 pm

This Friday I decided to try Max Outs after a long time to see where I'm at:

Pullups:

14 MAX.

Push-ups:

50.

Dips:

Couldn't tell because the Pushups tired me out, that'll have to be next time.

Chinups (Bicep ones)

12, but these aswell, I could do 15 if they had been first on the line.

So the only BBR I got for now is Pushups, just about. Still a long way to go...

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PostSubject: Re: RunnerUp's Workout Log =)   Sun Dec 16, 2012 6:48 pm

Hell yeah, I finally bought some Ankle Weights Smile

Both of them together make 5 Kg, so 12 pounds. With the Weight Vest, now the total Added Weight comes up to almost 25%, so from tomorrow, I start training at nearly a Quarter of my bodyweight, 1/4 of added Weight =) it'll be interesting to see how I feel doing Pullups and Dips tomorrow with new weight.

Only downside, they're a bit tricky to get on, it'll take me like 3 minutes just to get the vest and both the ankle straps on :/

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PostSubject: Re: RunnerUp's Workout Log =)   Sun Dec 16, 2012 8:13 pm

Doing good man! Adding weight will add muscle fast.
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PostSubject: Re: RunnerUp's Workout Log =)   Mon Dec 17, 2012 12:12 pm

NGN wrote:
Doing good man! Adding weight will add muscle fast.

Thankyou mate! Smile


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PostSubject: Re: RunnerUp's Workout Log =)   Mon Dec 17, 2012 6:24 pm

It was Awesome to train with the new weight today. Sounds weird I know but just feeling it harder was really fantastic. I had a big post workout snack.

And also, I think the good thing of the ankle weights, is that they also sort of 'oblige' you to do perfect form, as it stops any kipping whatsoever.

Also, the new thing I added is handstand pushups on the wall, I got 3 tonight. They're really badass.

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PostSubject: Re: RunnerUp's Workout Log =)   Sat Dec 22, 2012 3:56 pm

Unfortunately I'll be away from home next week during the Christmas festivities.

Two things I'll miss, internet to chat with chicks *lol*
And most importantly my Bars!!! :O:O:O

I have tried to briefly make alittle one week plan for this week when I won't have bars available for Dips and Pullups, and also I can't take the weight vest with me really xD

I'm thinking for Chest, I'll try some Clap Pushups, and Pushups with single leg elevated.

For Triceps I'll do some Diamond Pushups, that'll be fun Smile

For biceps and Back, is the main problem :/

Only One I know for back is Dorsal raises. I'll do that one I guess.

But Biceps, I really don't know. Unless I find some bar or something to do Pullups, that would be good.

Legs and Abs is alright, I'll do the usual things =)


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