Day 30: Secondary Priority Training Day

Today was a stark contrast from yesterday's routine, but carried the same intensity and focus.  I'm progressing my grip to the middle grips so that I can eventually work up to the outside grip then lastly the parallel grip.

The routine was like this:
Treadmill:  10 minutes - 3.5mph @ 5.0% incline

EXERCISE	REPS	WEIGHT
Pull Ups with Knee Raise	5	-
Left Side Bends	15	25
Pull Ups with Knee Raise	5	-
Right Side Bends	15	25
Pull Ups with Knee Raise	5	-
Reverse Crunches	15	-
Pull Ups with Knee Raise	5	-
Reverse Crunches with Left Rotation	15	-
Pull Ups with Knee Raise	5	-
Reverse Crunches with Right Rotation	15	-
Pull Ups with Knee Raise	5	-
Russian Twists	15 each side	-
Pull Ups with Knee Raise	5	-
Cherry Pickers	15 each side	-
Pull Ups with Knee Raise	5	-
Left Cable Trunk Rotations	15	17.5
Pull Ups with Knee Raise	5	-
Right Cable Trunk Rotations	15	17.5
Pull Ups with Knee Raise	5	-
Reverse Crunches with Leg Extensions	15	-

Cooldown - Treadmill:  10 minutes - 3.0mph

-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.

Day 28 & 29: Rest then Priority Training Day

Day 28:
I felt it wasn't entirely necessary to devote a post to day of rest.  Please don't be confused though, I still get up to the gym on my off days to crank in some low intensity cardio and stretching.  Since my legs were particularly tight from my workout the day before, I mainly stretched my legs.


Day 29:
I am VERY happy with the progress I've made over the last 4 weeks.  My primary goal of performing 100 pull ups straight by day 100 is fast on it's way to fruition.  Last week, I did 102 pull ups in 11 minutes and 45 seconds.  This week, I performed 100 pull ups in 12 minute 30 seconds.  Though I have backslid on time, my performance out the gate has improved.  Last week, my first attempt was 20 pull ups, this week I was able to do 22 pull ups without rest.

I believe that if I get back on track with daily training protocol that I will see my time decrease and the number of pull ups per attempt increase.

My routine included a warm up on the treadmill, 100 pull ups in 12 minutes & 30 seconds then the following:

EXERCISE	SETS	REPS	WEIGHT
Cable Front Pulldowns with Rope Attachment	4	25	32.5/37.5/37.5/37.5
Dumbbell Curls	3	15	30s
DB Pullover	4	25	50/55/60/65
Cable Curls with Rope Attachment	3	15	37.5/42.5/47.5
Dumbbell Side Raises	2	25	10s
Single Dumbbell Shrugs - behind back & in front	2	15	50

After I was done I hit the treadmill for a 10 minute cooldown.

That's all for today.  I see you back here soon!

-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.

Day 27: Isometric Pull

I hit it hard tonight.  After a super busy day of writing, assisting my wife with her work and everything in between, I hit the gym after 9:00pm, but I was mentally ready for it.  I was REALLY looking forward to crushing it with a single leg routine (read more on December 28, 2014) and following it up with a great isometric pull up routine.

Here is how it worked:

Assisted Pull Up Machine

Weight	Time	Rest
-55lbs.	1 minute	1 minute
-55lbs.	1 minute	1 minute
-60lbs.	1 minute	1 minute
-65lbs.	1 minute	1 minute
-70lbs.	1 minute	1 minute
-75lbs.	1 minute	1 minute
-80lbs.	1 minute	1 minute
-80lbs.	1 minute

 I sat on the assist cushion and grasped the angled out, inside grip with a 90 degree bend in my elbows.  This was tough!  For the first 15 seconds, it's ok, but I really struggled to finish out every minute.  So, I would add weight to take off some resistance in the isometric hold.  

My biceps and back were singing and felt REALLY pumped with blood.  

Tomorrow will be a full day off, so I'll focus on good stretches and prep for Saturday's priority 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.

Day 26: Stretch day

I have been so heavy into stretching my legs that I often overlook my upper body.  Unfortunate for my upper body, because though I may have an average build, I still have excessive tightness and soreness in the upper back and neck area.  I believe that my injury came from lack of stretching.  So, my focus today, instead of heavy training, I took 15 minutes just to loosen up.

My primary areas were back, biceps and shoulders with mild attention paid to my chest and triceps.  Great session, I felt extra good about my stretches because I warmed up ahead of time for 10 minutes on the treadmill.  Let's reconnect tomorrow, as I'll be doing some isometric training to help build for my next big run in 2 days!  100 pull ups in as quick a time as possible.

-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.

Day 25: Secondary Pull Day

Fantastic day to have a killer workout, so I guess it's no secret that my right shoulder was back to 100%.  Other than a little tenderness at the joint, I was feeling good and had my full range of motion.  Without any further hold up...


Warm-up - Treadmill - 10 minutes - 3.5mph at 6.5% incline - increase the incline 1.5% incline every minute.

EXERCISE	WEIGHT	SET	REPS	REST
TRX Inverted Rows	-	5	20	1 minute
DB Curls	15s	5	20	1 minute
Lateral Raises	15s	5	20	1 minute
Plate Upright Rows	25	5	20	-
Plate Curls	25	5	20 each side	1 minute
Smith Machine Shrugs	135/155/165/165/165	5	20	1 minute
Plate Overhead Pull	25	5	20	1 minute

Cooldown - Treadmill - 10 minutes - 3.0mph @ 5.0% incline - decrease by 0.1mph & 1.0% incline every minute.

-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.

Day 24: Injured and Rest

Yep, my shoulder is still nagging at me though the intensity is not as severe as it was upon waking.  It tells me that the inflammation is down and my shoulder is healing from whatever aggravated.  I took the complete day off and even opted to take an extra long nap.

Taking a day off is super great, but I try not to abuse that privilege.  I look forward to getting up tomorrow and attacking a great cardio session, stretch and a mid-afternoon pull routine.  I'll be back on track and ready to rock!  Let's connect tomorrow!

-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.

Day 23: Off and rest upper body

I awoke today with some pain on my right shoulder.  Not sure that I did anything specific, but it feels like someone punched me right on the bone.  So, I'm hitting the gym today, but only utilizing my lower body and isolated pin select machines.  Pray for my legs, because when I cannot use my upper body, I unleash hell on my lower body.

Hahaha, hopefully by tomorrow I will be fully rested and ready for a secondary pull day.  I'm thinking about hitting on some inverted rows and barring any shoulder issues, I will tap into some medial/rear delt movements with some traps thrown into the mix.  Great times!

Talk to you tomorrow!

-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.