MBS
Caneguru
Lean, lithe and feral
Posts: 1,297
|
Post by MBS on Nov 25, 2021 15:17:26 GMT
That’s a lot of volume. What kind of rep schemes are you pairing with all those sets?
|
|
MBS
Caneguru
Lean, lithe and feral
Posts: 1,297
|
Post by MBS on Nov 25, 2021 17:39:27 GMT
Spread throughout the day? Or one long, grueling workout?
|
|
captkronos
Caneguru
If you loved the Shovelglove, here comes the Paddletub!
"You Eat Life or Life Eat You"
Posts: 480 
|
Post by captkronos on Nov 25, 2021 17:56:18 GMT
I just did this as a test workout minus the dips. It wasn’t too bad with 4-5 min between sets
|
|
captkronos
Caneguru
If you loved the Shovelglove, here comes the Paddletub!
"You Eat Life or Life Eat You"
Posts: 480
|
Post by captkronos on Dec 6, 2021 11:46:59 GMT
After a few days of this, I decided to minimize it a little more, as I . New routine I came up with yesterday:
Day 1:
BW Dips
Neutral grip chins
Day 2:
BW squats
jumprope
Ab wheel rollouts (on my knees as I am a mere mortal)
12/5/21:
Dips: 12/12/12/12/12/10
Chins: 3/3/3/3/3/5
Really want to just focus on these two upper body moves and see how I can improve my volume and numbers in both. Would love to hit 20 dips per set in Dips and 10 per set in chins within the next 6 months, that would allow me to knockout 100 dips and 50 chins in 5 sets, which I think would be a great maintenance number for life. For lower body just about anything would be an improvement, and not really that concerned with my legs but really it's more of a rest day for my two upper body moves so I might as well do something. I enjoy jumping rope so might as well do that.
|
|
pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,707
|
Post by pierinifitness on Dec 6, 2021 15:42:52 GMT
After a few days of this, I decided to minimize it a little more, as I . New routine I came up with yesterday: Day 1: BW Dips Neutral grip chins Day 2: BW squats jumprope Ab wheel rollouts (on my knees as I am a mere mortal) 12/5/21: Dips: 12/12/12/12/12/10 Chins: 3/3/3/3/3/5 Really want to just focus on these two upper body moves and see how I can improve my volume and numbers in both. Would love to hit 20 dips per set in Dips and 10 per set in chins within the next 6 months, that would allow me to knockout 100 dips and 50 chins in 5 sets, which I think would be a great maintenance number for life. For lower body just about anything would be an improvement, and not really that concerned with my legs but really it's more of a rest day for my two upper body moves so I might as well do something. I enjoy jumping rope so might as well do that. El Capitan, you'll never go wrong with dips and chin-ups and they make a great superset if time efficiency is important to you. When I'm shooting for volume (I like 100 rep workouts), I like more rounds and lower reps per round. You can always manage the challenge by recovery time between rounds. For example, I'd tackle your 20 dips x 5 rounds by flipping it around and doing dips x 5 for 20 rounds. I'm doing this currently and last week my time interval was starting a new round every 0:50. The next time I do this workout, I'll drop the time interval to every 0:45. Volume is volume the way I see it. I'd do the same for chin-ups but this is my personal preference. I just finished The Figher Pull-up Program during November 2021 and was satisfied with the workout progression structure. This month I'm focusing on weighted bar dips and pull-ups following a progression plan I created myself but for January 2022 and February 2022, I'm going back to volume BW work with these two exercises using these progression plans: www.50pullups.com/onefiftydips.com/Got it that you're not a legs exercise guy. Therefore, let me toss out brisk walking and some Asian Squats. Wishing you the best in your journey. Share more often. |
|
captkronos
Caneguru
If you loved the Shovelglove, here comes the Paddletub!
"You Eat Life or Life Eat You"
Posts: 480
|
Post by captkronos on Dec 6, 2021 18:03:04 GMT
Thanks for the tips Pierini, you're inspirational I think you have about 10 years on me and in much better shape than me. I'll check those progressions out.
|
|
Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Dec 6, 2021 21:19:01 GMT
Captkronos Your goals are reachable. Just be consistent. I think Pierini's volume stuff is good. The superset of dips and chins You're doing is a favorite of mine. I'm pretty sure I can do the 20 dips and 10 chins that You're talking about because I've been pretty consistent with it. I do a bodybuilding Upper/Lower body split and only do 3 sets of each. I do 20 dips and 10 chins or pullups each set. All I did to get there is try to add another rep whenever possible. Just another idea for You, not to take away from what Pierini told You.
|
|
captkronos
Caneguru
If you loved the Shovelglove, here comes the Paddletub!
"You Eat Life or Life Eat You"
Posts: 480
|
Post by captkronos on Dec 13, 2021 2:09:03 GMT
Took two days off, switched it up from dips to Atlas chair pushups, which I just like better. First set out hit 7 reps on chins, seems like chinup numbers fade quickly if you don't keep at them, but come back relatively quickly once you get back to them. Goal is 10 per set x 5 sets.
|
|
pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,707
|
Post by pierinifitness on Dec 13, 2021 13:16:18 GMT
Took two days off, switched it up from dips to Atlas chair pushups, which I just like better. First set out hit 7 reps on chins, seems like chinup numbers fade quickly if you don't keep at them, but come back relatively quickly once you get back to them. Goal is 10 per set x 5 sets. El Capitan, how does your current fitness training program compare to what you did prior to starting it? Will you be giving us periodic muscle added update reports? Keep marching forward! |
|
captkronos
Caneguru
If you loved the Shovelglove, here comes the Paddletub!
"You Eat Life or Life Eat You"
Posts: 480
|
Post by captkronos on Dec 14, 2021 17:03:43 GMT
Yeah, I will try to give monthly numbers. I can already tell eating 5 or 6 times a day is completely unnatural for me. I will try to at least do a couple shakes daily, hopefully an extra 50grams of protein every day will have SOME benefit.
The routine isn't much different other than adding chins which I have never been consistent with for very long. I go back and forth between dips and pushups. The big difference is pushing for more reps every workout and keeping it all documented.
|
|
pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,707
|
Post by pierinifitness on Dec 14, 2021 17:40:06 GMT
Yeah, I will try to give monthly numbers. I can already tell eating 5 or 6 times a day is completely unnatural for me. I will try to at least do a couple shakes daily, hopefully an extra 50grams of protein every day will have SOME benefit. The routine isn't much different other than adding chins which I have never been consistent with for very long. I go back and forth between dips and pushups. The big difference is pushing for more reps every workout and keeping it all documented. Great, thanks for answering my question. |
|
|
|
Post by BigBruvOfEnglandUK on Dec 18, 2021 0:58:21 GMT
Captain, if you want to get more volume, you could try an easier back exercise like body rows. I take it that you have a dip station? Do body rows on that or rig something up, m8.
|
|
