I guess the title can be misleading, considering that I worked out anyways. My workout primarily focused on pushes, but no pulls. I kept my workout below 1 hour and took an additional 15 minutes to loosen up my back, biceps and shoulder area. It felt great to take a day away from my pull ups and I anticipate some growth in my pull ups tomorrow.
I'll see you then!
-Dale L. Roberts
One Jacked Monkey, LLC
You should consult a qualified medical professional before starting this or any other health & fitness program. As with any exercise or diet program, if at any time you experience any discomfort, pain or duress of any sort, stop immediately and consult your physician. The creators, producers, participants, advertisers and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice herein. Any equipment or workout area that is used should be thoroughly inspected as free of danger, flaw or compromise, ahead of use and the user assumes all responsibility when performing any movements contained in this blog.
Showing posts with label priority training. Show all posts
Showing posts with label priority training. Show all posts
Friday, November 21, 2014
Day 13: Iso-pull Workout
I stayed up a little late last night and am feeling the ill effects today. Not that I was entirely dead to the world, but I wasn't my normal 110%.
Today, I started out with my fasted cardio (compliments of some great BCAAs, of course) and got into some deep stretches immediately after. Since I wasn't 100%, I decided to hold off on my workout and see if I could summon the energy...that never came. Oh, well, gotta get it done, so that is what I shot for today.
Threw back my pre-workout drink and headed up for an hour of leg training followed by my iso-pull routine. I was rather encouraged by how well I handled it today and didn't really die out on the intervals until the last 3 sets.
Equipment: Assisted Pull-up bars (no assistance used)
Time: 15 minutes
Intervals: 30 seconds rest, 30 seconds hold
I would rotate out on grips with each set (see attached picture). I started with the outward-angled inside grip, next set was the inward-angled mid-grip and last was the outside grips. The stinkin' grips on the outside handles were loose, so that was a bit of a challenge in holding on, but I did my best and was happy that I showed better results than last week's iso-pull routine.
Tomorrow will be a day off, so that I can really crank out the hits on the pull ups at the beginning of week 3 (day 15). I'll still post my thoughts tomorrow and possibly share some stretch tips.
Get lit, be fit, stay strong!
-Dale L. Roberts
One Jacked Monkey
You should consult a qualified medical professional before starting this or any other health & fitness program. As with any exercise or diet program, if at any time you experience any discomfort, pain or duress of any sort, stop immediately and consult your physician. The creators, producers, participants, advertisers and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice herein. Any equipment or workout area that is used should be thoroughly inspected as free of danger, flaw or compromise, ahead of use and the user assumes all responsibility when performing any movements contained in this blog.
Today, I started out with my fasted cardio (compliments of some great BCAAs, of course) and got into some deep stretches immediately after. Since I wasn't 100%, I decided to hold off on my workout and see if I could summon the energy...that never came. Oh, well, gotta get it done, so that is what I shot for today.
Threw back my pre-workout drink and headed up for an hour of leg training followed by my iso-pull routine. I was rather encouraged by how well I handled it today and didn't really die out on the intervals until the last 3 sets.
Time: 15 minutes
Intervals: 30 seconds rest, 30 seconds hold
I would rotate out on grips with each set (see attached picture). I started with the outward-angled inside grip, next set was the inward-angled mid-grip and last was the outside grips. The stinkin' grips on the outside handles were loose, so that was a bit of a challenge in holding on, but I did my best and was happy that I showed better results than last week's iso-pull routine.
Tomorrow will be a day off, so that I can really crank out the hits on the pull ups at the beginning of week 3 (day 15). I'll still post my thoughts tomorrow and possibly share some stretch tips.
Get lit, be fit, stay strong!
-Dale L. Roberts
One Jacked Monkey
You should consult a qualified medical professional before starting this or any other health & fitness program. As with any exercise or diet program, if at any time you experience any discomfort, pain or duress of any sort, stop immediately and consult your physician. The creators, producers, participants, advertisers and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice herein. Any equipment or workout area that is used should be thoroughly inspected as free of danger, flaw or compromise, ahead of use and the user assumes all responsibility when performing any movements contained in this blog.
Thursday, November 20, 2014
Day 12: Secondary Muscle Training
I woke up today feeling pretty darn good, cranked out some cardio and some deep stretches. Rather than jump into my pull workout, I opted to do it a little later, hoping that I would have enough recovery time that my back would feel a bit better. I didn't feel excessively sore, but I certainly felt a little fatigued. So, rather than kill my back in another priority pull training, I opted to crush some biceps movements.
Think about it, what are the primary movers in pull ups? Back and biceps. With my goal being 100 pull ups straight this is going to require much endurance, so today was going to be an intense 15 minutes on my biceps. Each exercise was done to complete failure or I performed 25-50 reps. Here ya go:
Dumbbell Biceps Curl - 15lbs. x50 reps
Dumbbell Alternating Biceps Curl - 10lbs. x50 reps
Dumbbell Rapid Biceps Curls - 5lbs. x50reps
25lb. Plate Alternating Side Curls x25 reps each side
Cable Curls w/ Rope - 27.5 x15 reps
Cable Single Arm Curl w/ Pipe Extension - 12.5 x15reps each side
This is my favorite cooldown:
1) Get on a treadmill
2) Start at a 3.5mph pace and decrease by 0.1mph every 30 seconds
3) Hold an isometric biceps curl, tuck the elbows and squeeze the back muscles while tightening the mid-section. Breathe intensely through the diaphragm for 30 seconds, then relax for 30 seconds. Repeat for the 10 minute cooldown.
After my cooldown, I spent an additional 15 minutes on stretching my shoulders all the way around. Front and back. I had a little help from my stretch strap. I highly recommend you invest in one of these tools (or in my case, steal it from your wife). If you don't have a stretch strap, use a strong towel.
Hey! Hit me up tomorrow, I'm gonna look into isometric pull up (holds) for an intense 15 minute routine.
-Dale L. Roberts
One Jacked Monkey
You should consult a qualified medical professional before starting this or any other health & fitness program. As with any exercise or diet program, if at any time you experience any discomfort, pain or duress of any sort, stop immediately and consult your physician. The creators, producers, participants, advertisers and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice herein. Any equipment or workout area that is used should be thoroughly inspected as free of danger, flaw or compromise, ahead of use and the user assumes all responsibility when performing any movements contained in this blog.
Think about it, what are the primary movers in pull ups? Back and biceps. With my goal being 100 pull ups straight this is going to require much endurance, so today was going to be an intense 15 minutes on my biceps. Each exercise was done to complete failure or I performed 25-50 reps. Here ya go:
Dumbbell Biceps Curl - 15lbs. x50 reps
Dumbbell Alternating Biceps Curl - 10lbs. x50 reps
Dumbbell Rapid Biceps Curls - 5lbs. x50reps
25lb. Plate Alternating Side Curls x25 reps each side
Cable Curls w/ Rope - 27.5 x15 reps
Cable Single Arm Curl w/ Pipe Extension - 12.5 x15reps each side
This is my favorite cooldown:
1) Get on a treadmill
2) Start at a 3.5mph pace and decrease by 0.1mph every 30 seconds
3) Hold an isometric biceps curl, tuck the elbows and squeeze the back muscles while tightening the mid-section. Breathe intensely through the diaphragm for 30 seconds, then relax for 30 seconds. Repeat for the 10 minute cooldown.
After my cooldown, I spent an additional 15 minutes on stretching my shoulders all the way around. Front and back. I had a little help from my stretch strap. I highly recommend you invest in one of these tools (or in my case, steal it from your wife). If you don't have a stretch strap, use a strong towel.
Hey! Hit me up tomorrow, I'm gonna look into isometric pull up (holds) for an intense 15 minute routine.
One Jacked Monkey
You should consult a qualified medical professional before starting this or any other health & fitness program. As with any exercise or diet program, if at any time you experience any discomfort, pain or duress of any sort, stop immediately and consult your physician. The creators, producers, participants, advertisers and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice herein. Any equipment or workout area that is used should be thoroughly inspected as free of danger, flaw or compromise, ahead of use and the user assumes all responsibility when performing any movements contained in this blog.
Wednesday, November 19, 2014
Day 11: Secondary Priority Pull Day
Ever have one of those days that you wake up with so much energy and vitality that you are unstoppable? Ya feel near indestructible? I did today.
After about 8 hours sleep (thanks to the wake up call from some automated telemarketing call), I came bounding out of bed and ready to throw down my BCAAs, a pre-workout and head out for some morning cardio. Woo! Man, I was lit up. I hit the elliptical for 20 minutes followed by 10 minutes on the recumbent bike. After that I focused on loosening my tight legs (from heavy leg training last night) and profusely sweating (of course, this last part was completely autonomic).
So, today's secondary priority pull training was focused on 15 minutes of a quick hit and split that I could use to build toward my goal of 100 pull ups straight by day 100. I busted out the TRX Suspension Trainer at my gym! Love that thing, it's simplicity is genius and if you don't have the tool at your disposal, I highly recommend it for your next big investment. Some generic versions are on the market, so do your research and I'm sure you will find something that fits your budget.
Exercise: Inverted Rows on the TRX
Time: 15 minutes
Purpose: Crank out as many reps in the time allotted
Goal: 200 reps
Actual outcome: 155 reps
I shot for 200, so I focused on pumping out 20 at a time with only 1 minutes rest. The further into the time I went, the more fatigued I became. After a bit, I was fighting for 12-15 repetitions at a time. I'd just rest a moment, then pump out the remainder of the 20 reps left in that set. Then, I'd set my 1 minute rest. I'm very happy with the outcome, though I will be trying to best this record sometime in the next 80 days. Stay tuned!
In the meantime, get lit, be fit and stay strong!
-Dale L. Roberts
One Jacked Monkey
After about 8 hours sleep (thanks to the wake up call from some automated telemarketing call), I came bounding out of bed and ready to throw down my BCAAs, a pre-workout and head out for some morning cardio. Woo! Man, I was lit up. I hit the elliptical for 20 minutes followed by 10 minutes on the recumbent bike. After that I focused on loosening my tight legs (from heavy leg training last night) and profusely sweating (of course, this last part was completely autonomic).
So, today's secondary priority pull training was focused on 15 minutes of a quick hit and split that I could use to build toward my goal of 100 pull ups straight by day 100. I busted out the TRX Suspension Trainer at my gym! Love that thing, it's simplicity is genius and if you don't have the tool at your disposal, I highly recommend it for your next big investment. Some generic versions are on the market, so do your research and I'm sure you will find something that fits your budget.
Time: 15 minutes
Purpose: Crank out as many reps in the time allotted
Goal: 200 reps
Actual outcome: 155 reps
I shot for 200, so I focused on pumping out 20 at a time with only 1 minutes rest. The further into the time I went, the more fatigued I became. After a bit, I was fighting for 12-15 repetitions at a time. I'd just rest a moment, then pump out the remainder of the 20 reps left in that set. Then, I'd set my 1 minute rest. I'm very happy with the outcome, though I will be trying to best this record sometime in the next 80 days. Stay tuned!
In the meantime, get lit, be fit and stay strong!
-Dale L. Roberts
One Jacked Monkey
You should consult a qualified medical professional before starting this or any other health & fitness program. As with any exercise or diet program, if at any time you experience any discomfort, pain or duress of any sort, stop immediately and consult your physician. The creators, producers, participants, advertisers and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice herein. Any equipment or workout area that is used should be thoroughly inspected as free of danger, flaw or compromise, ahead of use and the user assumes all responsibility when performing any movements contained in this blog.
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