Archive for the Pull-ups Category

Saturday 090815

Posted in Pull-ups with tags on August 15, 2009 by joeyfit

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

9 rounds completed

Tuesday 090728

Posted in 1 Mile Run, Incline Dumbbell Press, Pull-ups, Ring Push-Ups with tags , , , on July 29, 2009 by joeyfit

Kind of a screwed up night. I wanted to do several things and couldn’t really decide on what to do, so I ended up doing a mismash of things.

Incline Dumbbell Presses 80# 5×12

Ran a mile 9:24

30 pull ups

20 Ring Push-ups

I really need to get back on a routine. This hit and miss crap isn’t doing anyone any good.

Saturday 090711

Posted in Pull-ups with tags on July 11, 2009 by joeyfit

5 rounds for time of:
3 Strict Pull-ups
5 Blue Band Pull-ups
7 Green Band Pull-ups


Then I went for a half mile jog to cool down. The humidity is killer!

Monday 090706

Posted in 1 Mile Run, 1k Row, Bench Press, Pull-ups, Sit-ups with tags , , , , on July 6, 2009 by joeyfit

Rest Day? We don’t need no stinking rest day!

Actually, just wanted to work on some of my weak areas… which is like… all of them.   =)

Warm up with a 1k row, 3:56. Sub 4 minute, I’ll take it.

Bench Press:

40 pull-ups
20 GHD sit-ups

Cooled down by running a mile, 10:21. That’s 3:38 off my time from yesterday. To bad I can’t keep progressing at that pace. I’d be doing sub 4 minute miles by the weekend!

Tuesday 090623

Posted in Bench Press, Incline Dumbbell Press, Pull-ups with tags , , on June 24, 2009 by joeyfit

Ok, this back injury is getting really old, or maybe it’s me that’s getting old or a little of both. I need to start doing some dead-lifts or I may die. It’s a well known fact that lack of dead-lifting will and can result in spontaneous obesity and a subsequent long slow death caused by lack of blood flow to the mid-lumbar region.

Bench Press
-2×12 @105#
-2×10 @110#
-2×8  @115#
-1×10 @110#

Pull-ups to max x2

Dumbbell Incline Press 4×10 30, 40, 50, 60 (each arm)

Tuesday 090616

Posted in Bench Press, Dumbbell Rows, Incline Dumbbell Press, Pull-ups with tags , , , on June 17, 2009 by joeyfit

Ok, time to get back in the swing of things. How about a little free weight action? Nothing like pumping a little iron to get the blood flowing, even if it is only a 5# dumbbell.

The routine went something like this:

Bench Press 145# 3×3
10 Pull-ups
Incline Dumbbell Press 5×10 50# each arm
12 Pull-ups
30 Push-ups
Dumbbell Rows 3×10 50# each arm

Monday 090202

Posted in 1k Row, Back Extension, Bench Press, Overhead Squat, Pull-ups, Ring Dip, Sit-ups with tags on February 2, 2009 by joeyfit

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Hahahahahahaha… Yeah right!!!!

So here’s what I did….

30 Overhead squats
30 Sit-ups
30 Back Extensions
30 Pull-ups
30 Ring Dips

1k Row

Then bench press


Time: 41:30

Saturday 090110 AM WOD

Posted in Pull-ups, Weighted Pull-up, WOD Entries with tags , on January 10, 2009 by joeyfit

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.


Now for the real world version. I seem to have lost all my progress on pull-ups. I started the first set with a 20# dumbell. Went on and did 5 strict L pulls and then 7 kips. Had planned on doing 5 rounds. The next set proved to be impossible to get up to the bar, so after relenting… went to the following routine.

5 rounds
5 strict pull-ups
7 kipping pull-ups

Don’t even ask about the time… I was just struggling to finish it.

Later today we’ll be doing the bench press routine and then tonight we’re doing the front squat WOD from yesterday.

Sunday 081221

Posted in Bench Press, Deadlift, Mike's Tabata, Pull-ups, WOD Entries with tags , , on December 21, 2008 by joeyfit

Mike’s Tabata

It was a very rare moment at the newly named, “Joe’s Gym” as so dubbed by the early Christmas present I got from my 6 year old son in the form of a t-shirt with a barbell and the above name embedded on the front. There were three of us (My old partner Mike, a local high school teacher and myself) crowding the garage gym with three kerosene heaters blaring to keep it at a balmy 50°F while the outside temp never went above 10°F. It was 3° when I went out at 10am to fire up the heaters, and when we closed shop around 8pm my temp gauge in the carport read -2°. yes, that’s a minus sign in front of that 2. So much for global warming. (To clarify, we didn’t spend 14 hours in the gym, there was lots of eating, talking and football watching going on all day)

Anyway, with the limited quarters and absolutely no way we could do any running, Mike devised a tabata routine with 3 stations; bench press, dead-lift and pull-ups. Eight rounds at each station and then rotating to the next station for eight more rounds, etc.  Dead-lift was set at 205#, Bench Press was 155# and pull-ups of course was your body weight. In tabata form, you “work” for 20 seconds and rest for 10, never stopping until in this case all 24 rounds had been completed.

I started on the pull-up station first, which was good to be fresh there as it’s my weakest of the three. I went to bench press next and after the first set, quickly realised I couldn’t do 155# and lowered it to 135#.

My results were as follows;

Pull-ups: 44
Bench Press: 23 (with lowered weight)
Dead-lift: 26
Total = 93

I didn’t do too bad, but had the cheat of a lowered bench press. I know without any hesitation that I performed much better than I would have if I had done this alone. Saving face with two other males in the room is a great motivator for moving heavy loads farther and faster.

Saturday 081220

Posted in 400m, Back Extension, Pull-ups, WOD Entries with tags , , on December 20, 2008 by joeyfit

Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions

Completed 3 rounds and another 400m run. I was hoping for a 4 rounds completion. Was so displeased I stayed after and did bench presses and dumbbell curls til total muscle exhaustion. Arnold would be proud…