The Glade 4.0

.8 Miles
40 pushups


Gotta start somewhere.

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Hokanu
Duty is a magnificent blessing because it is the sign of trust from the universe.
END OF LINE.

Nice. I like it.

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Absolutely. And writing it down is a great way to get there.

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"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

Simple. Effective. I like it.

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"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

Thanks for the support! I have a red belt in TKD and if I ever want to go back and last more than 10 minutes I need to get my *** in gear.
Gonna run every other day instead of every day. Goal is to lose 15lbs by June1. (I'm 190 right now and have lost about 5 in the past 2 months due to stress and not eating.. gonna try to make something positive of it heh)

Today:
2 sets 10 pushups/20 bodyweight squats
2 sets 30second plank/15 left leg lunge 15 right leg lunge
2 sets 10 very ugly pullups

_________________
Hokanu
Duty is a magnificent blessing because it is the sign of trust from the universe.
END OF LINE.

2/24
.8 Miles
3 sets 30 second leg lifts

_________________
Hokanu
Duty is a magnificent blessing because it is the sign of trust from the universe.
END OF LINE.

2/25
2 sets 10 pushups/20 bodyweight squats
2 sets 30second plank/15 left leg lunge 15 right leg lunge
1 set 30sec leg lift/10 pushups/30sec leg lifts
2 sets 10 ugly pullups
20 crunches

_________________
Hokanu
Duty is a magnificent blessing because it is the sign of trust from the universe.
END OF LINE.

Out of town and sick for 3 days. Figures

3/2
2 sets 10 dive bomber push ups / 20 bodyweight squats
2 sets 20 4 count leg lifts / single leg pose planks
1 set 30 sit ups
2 sets push ups til I couldn't push up no more

_________________
Hokanu
Duty is a magnificent blessing because it is the sign of trust from the universe.
END OF LINE.

What's a dive bomber push up? Sounds fun.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

If you feel you are swinging wildly on the pull-ups or kicking your legs, get a spot or use an assist machine. I started out using that to get large quantities of pull-ups before I had enough strength.

Once you get comfortable, do part without a spot/assist and part with. Slowly keep increasing the unassisted pull-ups until you feel you have the strength to do pull-ups to strengthen your pull-ups.

I still use a spotter and assist, I find them to be invaulable to eek out that last 10% critical to progress.

You sound like you have a regiment going and a program. That's good. Stick with it and when it becomes unchallenging, go re-evaluate it and add structure to it.

Good luck.

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

Divebomber push up:


I usually do my pull ups in the garage between two rafters. And I have figured out what you said - I actually do them with my feet resting on the ladder (which is needed to reach the rafters heh) so I can do more than a few. I figure its good for both upper and lower body.

_________________
Hokanu
Duty is a magnificent blessing because it is the sign of trust from the universe.
END OF LINE.

3/3

1 Mile (9:51)
2 sets 15 pushups
2 sets 10 situps (slooow - 3 seconds per situp to try and get as much out of them as possible)

I really appreciate the feed back guys. Makes it seem more worth while

_________________
Hokanu
Duty is a magnificent blessing because it is the sign of trust from the universe.
END OF LINE.

Ah ok thanks, yep looks like a dive bomber lol.

So yeah I believe the progression for pull ups starts as you mentioned, just stand on something and jump up, use your arms as much as you can, and control yourself on the negative portion (when coming down). Another great option we use at our gym is the resistance bands:

[youtube]fw3FnkqViKo[/youtube]

I'd have to ask where to get them, not sure. They sell em in various sizes, the thick ones will make it extremely easy to do, then obviously they scale down and you work towards not using one at all.

Finally, consider trying kipping:

[youtube]7spRknkD1hU[/youtube]

We use kipping pull ups at my gym in addition to traditional dead hangs. I was hesitant at first but they're a great workout and you can do way more.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

3/8
1 Mile 9:51
2 sets 20 push ups
2 sets 15 slow sit ups

Awesome Vids.. I am going to have to out and buy a pull up bar now.

_________________
Hokanu
Duty is a magnificent blessing because it is the sign of trust from the universe.
END OF LINE.

3/9
2 sets 10 pull ups with my new pull up bar! (courtesy of Dick's sporting goods)
1 set 20 body weight squats
1 set 10 body squats with a 25lb weight (held in front at arms length)
1 set body planks with right leg held up then left leg (45 seconds each)
1 set 10 curls with 45lbs
1 set 10 holding curling bar in front and lifting straight up to my chin (against the body) No idea what this is called
2 sets 10 sit ups with 15lb weight - rotating to each side as I hit the top of the sit up
1 set 10 slow sit ups
1 set as many push ups as I had strength for (then 2 more hehe)

_________________
Hokanu
Duty is a magnificent blessing because it is the sign of trust from the universe.
END OF LINE.

3/10
1 mile run 9:22 (dunno where that came from)
2 sets 20 push ups
2 sets 20 sit ups

My wife said I looked better. Guess this **** works!

_________________
Hokanu
Duty is a magnificent blessing because it is the sign of trust from the universe.
END OF LINE.

3/13
2 hours of TKD. Body hurts.

_________________
Hokanu
Duty is a magnificent blessing because it is the sign of trust from the universe.
END OF LINE.

3/15
Ate a bowl of ice cream and went to bed. Bleh.

_________________
Hokanu
Duty is a magnificent blessing because it is the sign of trust from the universe.
END OF LINE.

3/16
3 sets 10 push ups
2 sets 10 pullups
3 sets 30 crunches
2 sets 20 body squats with 25lb weight in front

_________________
Hokanu
Duty is a magnificent blessing because it is the sign of trust from the universe.
END OF LINE.

EFFFFF Was on vacation for a week and got lazy

3/29
10 staggered pushup
30 prison squats
20 pullups
20 sit ups
15 curls 15lbs (each arm)
15 tricep weight things 15lbs (each arm)

x2

_________________
Hokanu
Duty is a magnificent blessing because it is the sign of trust from the universe.
END OF LINE.

3/30
1mile (9:30)
2 sets 25 push ups
2 sets 25 crunches

_________________
Hokanu
Duty is a magnificent blessing because it is the sign of trust from the universe.
END OF LINE.

Every time I see this thread title I think of Kino's Journey.

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Anime?

4/6
2 sets 20 push ups
2 sets 30 crunches
1 set 10 staggered push ups
1 power point presentation on Dostoevsky

_________________
Hokanu
Duty is a magnificent blessing because it is the sign of trust from the universe.
END OF LINE.

This is a great idea Hok. I may start charting my specific workouts here as a self motivational tool.

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Ezekiel 23:19-20 

Rynar - I figure if I can show someone somewhere what I am doing, I'll be more apt to stick to it. Let's ride like the wind!

(of course I did nothing today except move 50 CRTs ugh)

_________________
Hokanu
Duty is a magnificent blessing because it is the sign of trust from the universe.
END OF LINE.