Press-ups. Floor to lock to floor. Set + rest = 3 mins
34 - 22 - 16 - 15 - 13 - 11 - 11 - 11 - 10
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Press-ups. Floor to lock to floor. Set + rest = 3 mins
34 - 22 - 16 - 15 - 13 - 11 - 11 - 11 - 10
Dumbbell bicep curls. 2 X 12.5 kg. Simultaneous lifting with both arms. Eccentric lowering. 2 mins break between sets, during which I did x( 10) reps of floor to lock to floor press-ups. Curl Reps were to failure, per set.
22 (10) - 15 (10) - 12 (10) - 11 (10) - 12 (10) - 12 (10)
Alternating sets of 2 chin-ups and 6 press-ups, sets done EMOM for a total of 20 minutes, by which time I was approaching failure in both exercises.
I have been rather distracted with running recently so I though I had better do both exercises before my body forgets how to do them.
Attempted the Sally press-up challenge again this morning and couldn't get over 2 mins 30 mark, I've been aiming for recently. I managed 2 mins 18 sec.
This pm did EMOM chin-up of 2x reps per set and managed 30 sets with times remaining above 50 secs until sets 27 and beyond when 48 secs were recorded. Not a very efficient exercise (2 reps) as it wasn't until last few sets that it began to bit, so quite slow. Also, having tried (and failed!) x3 reps per set of the standard 10 set EMOM, that left me with a 'comforting' ache in my abs for the following couple of days, letting me know I'd done some 'proper' work :D
You see! That's what I should have been doing instead of messing on...Quote:
Originally Posted by Mike T
60 chin-ups - impressive!Quote:
Originally Posted by Mossdog
Thanks Mike, but nowhere as challenging as 40 chin-ups AND 120 press-ups in 20 mins!!!Quote:
Originally Posted by Mike T
If only - I only did half that.Quote:
Originally Posted by Mossdog
Chin-ups, 2 EMOM for 10 minutes, then 1 EMOM for 20 minutes, so a total of 40. I could have done 1 or 2 more ....
Dumbbell bicep curls. 2 X 12.5 kg. Simultaneous lifting with both arms.Eccentric lowering. 2 mins break between sets, during which I did x( 10) reps of floor to lock to floor press-ups. Curl Reps were to failure, per set.
24 (10) - 16 (10) - 11 (10) - 11 (10) - 11 (10) - 9 (10)
Great going Mike.Quote:
Originally Posted by Mike T
One (of the many!) frustrating things I find about chin-ups, is that unlike press-ups, where you can momentarily 'hover', when nearing failure, before that extra effort to complete the rep, with chin-ups I have to put my feet on the ground as locking my arms at the bottom, is too strength sapping. Once my feet hit the ground I feel it nullifies (cheats) the attempt on the next rep, as it makes it relatively too easy.
So if you are doing 2 chin-ups, do you rest your feet on the ground in-between them? Or do you only do this towards failure, so a brief rest but within the allowed time?Quote:
Originally Posted by Mossdog
When doing press-ups I do rest with my chest on the floor, and those rests get longer and longer as time passes. Chin-ups - I do not put my feet down until I have done all that I am going to do in that set.
EMOM press-ups routine. 12 reps (floor to lock to floor) press-ups, every minute, for 10 minutes.
Secs remaining for each of the 10X 1 min sets.
45 - 43 - 45 - 45 - 38 - 39 - 33 - 38 - 19 - 4!!!
Sooooo hard. Just made it this time.
No. I can usually do multiple chin-ups with feet off the floor throughout, but when I've tried EMOM chin-ups of sets of 3 reps, once I begin to get tired towards the later sets I find I can't manage 3 reps without having to put my feet on the ground for the third rep. To my mind that's not really doing the EMOM exercise properly. Even though it's still having a training effect. Somehow, standing and releasing the bar, shaking my arms out, grabbing the bar again and hanging momentarily before pulling up, makes it obviously easier, for me. I appreciate that if I complete the 3 reps within the minute, then that's Ok, but it's not comparable to hovering/pausing when doing press-ups.
When doing press-ups, on the sets where I'm nearing failure in the set, I might 'hover'/pause momentarily (2 secs max?) either with my chest on the floor, or with arms locked at the top of the movement. If I'm unable to then complete the press-up it's obviously a failure. For me, if I linger longer than momentarily on the floor or locked, it's too much of a rest. However, if doing EMOM press-ups, that's different as I can use the full minute, in theory. In practise, if I use too much of the minute, it makes the subsequent set near impossible to complete. If that makes sense!
I say it feels like I'm cheating on the chin-ups, but there's no cheating really as doing exercise, is doing exercise, is doing exercise. It's just my OCD/perfectionist mind when I'm, as always, completing against my past and future self, and I want the progress (or lack of it) to be comparable! :D
Again, impressive!Quote:
Originally Posted by Mossdog
EMOM for 12 minutes: 6 chest to floor press-ups. So a total of 72.
I don't have any equipment for doing chin-ups, so I will have to find a local park with such equipment. When I was a kid it seemed every kids park had a horizontal ladder 1.8m of the ground.
I've been away on holiday for a few days, so I'm out of the press-ups routine but will get back to it.
I'm not interested in being competitive, it's just that I'm getting close to zero in arm exercise on the bike (I tend to sit on the saddle all the time and spin lowish gears). I also ride 'flat palm', that is with my palms flat on the tops of the 'bars with my fingers and thumbs not touching them. This stops you pulling on the 'bars, and is a good training tool for pedalling smoothly - although it does absolutely nothing for your arms!
One of the problems with chin-ups is that if you do not do them regularly - or a very similar resistance exercise - then you will not be able to do any. The other problem is having the equipment. Luckily my long suffering partner accepts a gym frame in our front room that I can do them on. Decades ago, when taking our daughter to the local park, I was able to use a climbing frame to build up from simply holding in the up position before very slowly lowering, to eventually being able to do a chin-up. It took several weeks.
Good luck with it Marco. It is worthwhile.
Mike...Hardcore! Respect!Quote:
Originally Posted by Mike T
Marco. Yes that is the problem with chin-ups or pull ups, that equipment is needed usually, unless you have a handy beam or similar. I ended up buying one of those door-frame expandable bars that fit across a doorway, which I use in an old-building (my partner is less accommodating than Mike's!). The angle of the doorway does mean I can't do pull-ups, only chin-ups, and I have to put the worry aside that the compression holding it there might suddenly 'fail' too.
Re resistance exercises, I was listening to Simon Evan, the comedian, on the Triggernometry podcast this week. He related how there had been a period when he had been feeling very low in his mood, and couldn't make even simple choice decisions, prevaricating extensively, etc. It became so problematic that he eventually sought medical help and was found to have very low testosterone levels. Medication has since helped. I believe that there is some evidence that older guys can help to maintain, or at least stem the rapid decline of their T-levels by engaging in resistance exercises. True or not, it helps to motivate me anyway!
I have just seen some photos of Poels - no upper body muscle development whatsoever. I can see that this would make him lighter and therefore faster, particularly on hills, but in any other context I would be worried about his health.Quote:
Originally Posted by Marco
I presume you mean Woet Poels, who won yesterday's stage of the Tour de France?Quote:
Originally Posted by Mike T
Yes, the immediate change in cycling after there was really good epo testing, and blood transfusion testing, was that top cyclists got thinner - a lot thinner.
The Sky team were probably the first to see it, and if you see photos of Wiggins from 2011 (when he was tipped to win but fell off) and 2012 you will see he looks anorexic - very much different to how he looks now and the period beforehand. That's what all that 'jiffy bag' stuff was about, and the increase in use of inhalers, as there was talk about them being useful in weight loss. Not that I think we'll get to the bottom of all that. Likewise, Froom and Poels looked the same in this era.
Back to Wout Poels, he's too tall to be a natural top climber (1.83m is his quoted height) so he appears to have chosen to stay ridiculously thin to be able to ride as well as he does. He must be close to the end of his career now, so it will be interesting to see what he looks like in 5-10 years time.
Alternating sets of 2 chin-ups and 6 press-ups, EMOM for 28 minutes. So totals: 28 chin-ups and 84 press-ups. Almost could not do that last chin-up.
EMOM - sets of 11 press-ups, floor to lock to floor. Time in secs remaining for each min.
44 - 45 - 44 - 44 - 46 - 46 - 38 - 31 - 25 - 11
This morning I fiddled with the positioning of my chin-up bar, so that I could attempt pull-ups instead. Needn't have bothered. I managed the grand score of 1, and it wasn't pretty at all.:rolleyes:
They are rather harder - I rarely do them as I can do so few I get no sense of accomplishment. Having said that, I should try them more often.Quote:
Originally Posted by Mossdog
And whilst we are talking about cyclists' upper body shapes, it would be remiss not to mention how narrow Cavendish is across the shoulders - does this cut down his wind resistance, and enable him to squeeze through narrower gaps?Quote:
Originally Posted by Marco
Potentially, yes.Quote:
Originally Posted by Mike T
Whilst most top sprinters of the current era have been built like the proverbial brick out-house, there is no perfect size and Caleb Ewan is tiny. Cavendish is not as powerful as some of the top sprinters, but he sprints with a low head, flat-back style which is very aerodynamic. He's also fairly narrow across the shoulders (for a sprinter)
Dumbbell bicep curls. 2 X 12.5 kg. Simultaneous lifting with both arms. Eccentric lowering. 1 min break between sets. Curl Reps were to failure, per set.
25 - 16 - 12 - 9 - 9 - 8 - 8 -8 - 8
Alternating sets of 1 pull-up and 6 press-ups, EMOM for 24 minutes. So totals: 12 pull-ups and 72 press-ups. The last few inches of the last pull-up were not pretty.
Boring 'office-type' work today kept me glued to the keyboard, so during breaks I managed:
This morning: EMOM 20 sets, alternating 10 sets of 3 chin-ups, with 10 sets of 1 pull-up.
This afternoon: EMOM press-ups (floor to lock to floor) of x10 reps x 15 sets.
secs remaining of the min, ie; per set:
43 - 43 - 44 - 42 - 44
44 - 42 - 43 - 42 - 42
40 - 37 - 37 - 36 - 21
;) I always try to convince myself that it's the ugly ones (we're talking resistance exercise here - to avoid confusion!!) where the most performance benefit is gained from, and all the pretty ones just got you there.Quote:
Originally Posted by Mike T
That is a good day's work!Quote:
Originally Posted by Mossdog
Dumbbell bicep curls. 2 X 12.5 kg. Simultaneous lifting with both arms. Eccentric lowering. 1 min break between sets. Curl Reps were to failure, per set.
24 - 16 - 13 - 9 - 10 - 8 - 8 - 9
Chest to floor press-ups, 4 x 9. I'm closing in on 40, and hope to be there in a week or so
I'm still on the look-out for a bar for doing chin-ups. I tried some kids football goals earlier, (NOTE: in a public park/leisure area and not used for competitive matches or associated with any club), but the substantial metal cross-bar was probably a larger radius than a drain-pipe, so I couldn't get my hand anywhere near round it.
This is what I use - if you have got the space:
https://porta-gym.co.uk
EMOM - sets of 11 press-ups, floor to lock to floor. Time in secs remaining for each min.
44 - 44 - 44 - 44 - 46 - 45 - 38 - 32 - 25 - 10
EMOM 6 chest to floor press-ups, 14 minutes, so 84 in total.
I envy your total of 110 Mossdog.
Thanks for that. Unfortunately space is an issueQuote:
Originally Posted by Mike T
EMOM press-ups routine. 12 reps (floor to lock to floor) press-ups, every minute, for 10 minutes.
Secs remaining for each of the 10X 1 min sets.
46 - 46 - 45 - 45 - 38 - 39 - 33 - 38 - 21 - 10
Pull-ups and chin-ups: 1 EMOM - yes just 1: 5 pull-ups, then 31 chin-ups. Only 1 as it felt hard from the first effort.
Interesting to see that planks and wall squats are good at reducing blood pressure - I need to read the paper to get the details.
Dumbbell bicep curls. 2 X 12.5 kg. Simultaneous lifting with both arms. Eccentric lowering. 1 min break between sets. Curl Reps were to failure, per set.
23 - 16 - 14 - 9 - 9 - 8 - 8 - 9 - 9