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

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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

13:40

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:
10×100
8×115
6×135
4×155
8×115

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

12×110
12×110
10×115
8×125
8×125
10×115

Time: 41:30