Chin-Up Check-In Mon 5.8

S

Soosan

Cathlete
No chin-ups for me today - just cardio and a little yoga. I'm starting a new rotation where I'll be doing S&H the first week, GS the second, total body the third, PS the fourth, Pyramids the fifth and then circuits the sixth. I'll mix in three cardios per week, along with some power yoga and add Boot Camp or another circuit once a week. (My "week" will be nine days, including my rest day.) I'm kind of in the mood to mix things up.

I'm never sure if I should make my cardio sessions a full hour or not. I don't want to lose weight, I just want my heart to be healthy, so I generally keep my sessions shorter so as not to cannibalize any precious muscle and also as a way of including more yoga without working out half the day. What do you guys think? Are 30-40 min intense cardio sessions as beneficial for cardio endurance as 60 min (equally or slightly less intense) sessions?
 
Hi Soooosan,

I think your rotation sounds great. I, also, keep my cardio between 30 and 45 minutes, unless I am on my bike.

I didn't work on chinnys all weekend so when I get home from work today I am going to get to it.

Joanne
 
> Are 30-40 min intense cardio sessions as
>beneficial for cardio endurance as 60 min (equally or slightly
>less intense) sessions?


I don't know if they are equally beneficial, but I think 30-40 minute intense cardio is a fine amount, especially for your goals.
On Saturday, I was feeling DOMS in my back in a very specific place, right where I feel it when I bring my shoulders back and down. Like a new part of the muscle is being activated!

Sunday, I did 1/2 of P90X chest/back (I'd done 2 hours of mowing with my old-fashioned push mower earlier in the day, so got a bit of a workout there already!). After the warm-up, I did my set 5 chin-ups, but had a hard time of it. I finally figured out it was because the stool that I stand on to hoist myself up into the top hold position was farther back and I was going forward as I went up. Unfortunately, I didn't figure this out until I had tried all 5. I tried a different technique, holding for 5 at the top (instead of going for as long a hold as I could), then lowering down in 5 increments, holding for a two count at each increment. Worked like that for the first two, then the third was a bomb. Last two were hold of 3 and 3 increments.

I did the chin-ups, pull-ups in P90X with one foot on the back of a kitchen chair and the other leg crossed over that leg. It made it a bit too easy for the first few reps, but I felt it on the last reps. I need to find a 'less help" way of doing these to give myself more work to do.
 
Kathryn...have you tried chins with your heaviest duty band hanging like a U from your bar and your knee placed in the loop to hold you up "a bit". There is a website for this (I'd have to look it up, but someone posted it in a previous thread). You may want to try super slow negatives using the band for a while until that "little muscle" is worked and activated. Just a thought. Your doing great!

Soosan...I'm kind of interested in joining in on your rotation (possibly minus the yoga - or less of it). What exactly does your week look like? I've been doing 1/2 Imaxes for a while. If you do interval type cardio for 30 - I'm convinced you're on the right track (for YOUR goals - as Kathryn stated). Cardio is completely secondary for me at present, so I can build some muscle. I'd love to have a buddy to check in with on a daily basis. I'm not promising anything...but I'd love to try. I'm also trying to do something with legs (each day when I can, ie freestyle).

I did pullups yesterday, set of 10, 6, and 7 - then quit. This along with HE #1 partial. Today I did HE #3 - 1/2 of it and then PH subbing chins for the back section. I completed 1/2 of it and will finish the rest tonight (ran out of time). So far 1 set of chins today - 6 reps. Have a great Monday ladies.

Briee
 
>Kathryn...have you tried chins with your heaviest duty band
>hanging like a U from your bar and your knee placed in the
>loop to hold you up "a bit".

I haven't tried that version yet, but I'm up for anything! Thanks for reminding me of it.
 
I almost forgot...went horseback riding at Wild Cat Mountain for 4 hours yesterday. This must count for something!! Any of you guys have horses??

Briee
 
Joanne, I got the idea for this rotation from a post of A-Jock's:

http://69.0.137.118/dc/dcboard.php?...opic_id=5046&mesg_id=5046&listing_type=search

I just tweaked it a bit to suit my needs. When you see her, please tell her Briee and I are doing it! (Just don't tell me how many chin-ups she can do - I like her too much to to add her to my not-speaking-to list.)

Kathryn, since you first started doing assisted pull-ups in P90X (last year?), have you made any progress on pulling yourself up from a dead hang? I like Briee's idea about using a heavy band as a boost instead of a chair. Please let me know if you try it and how you like it.

Briee, I'd love to do this rotation with you! Here's what I'm doing the next two "weeks":

WEEK ONE

TODAY: Cardio + 1/2 Yoga X (Because my last two cardio sessions were very high impact, I thought I'd go light today, so I did 1/2 of Christi Taylor's Hi Lo Heaven - fun, fun, fun! I also did crane for 52 seconds - a record for me!!)
TUE: S&H L&S + Abs
WED: 6 intervals of an Imax or Imax2 Blast Mania + 20-30 min yoga stretch (I love Yoga X for this or the "Dissolve" section of Sonic Yoga Turbo Flow)
THU: S&H C&B + Abs
FRI: KPC Cardio Conditioning Premix + Yoga
SAT: S&H T&B + Abs
SUN: Power Yoga
MON: BC
TUE: Rest

WEEK TWO:

WED: 30-40 min interval cardio + yoga
THU: GS BSB + Abs
FRI: GS Legs
SAT: Abs Only (DD's birthday party)
SUN: 30-40 min interval cardio + yoga
MON: GS CST + Abs
TUE: Power Yoga
WED: BC or Gauntlet or another circuit
THU: Rest

For week three, I'm doing total body workouts but will need to fit them in if and when I can because the Y is having its biggest fundraiser that week, a ball for which I'm largely responsible. I'll make up whatever I miss the following week. So ya gonna do it with me? Huh? Huh?
 
Hey ladies!!

Soooooooooooosan, I like your rotation. I just starte with a S&H/ Gymstyle rotation - sort of I haven't exactly plotted it out but that's what I'm doing. Oh and I think 45 min of cardio is plenty for your goals.

Joanne, (tapping toe) where's your report???:p :p :p

Kathryn, developing new sore areas eh-cool. Sounds like you worked extra hard with that stool placement}( }(

Briee, I definately would count horse back riding for something!! Are your inner thighs sore?? And you're still pumping out the chinups!!!

For me, I took a rest day today. My nephew had a baseball game tonight and I wanted to see one before he's done. He graduates HS in a couple of weeks. Besides, my biceps and triceps are still way too sore from S&H yesterday to do chinups.

Oh Melody honey, where are ya???? I think she must be back at Dick's again!! :+ :+

Catherine
 
So where ya gonna work in the chinups, cause ya know you are just about ready to try again???

Catherine
 
I smell doughnuts:9

Hi, I've read everyone's hard work and great sounding rotations. Yesterday was rest, today was cardio and core work. Tomorrow will be GS CT and the negatives and inverted rows. THIS IS MY LAST WEEK OF GS 4 WEEK ROTATION. I'm proud because I get bored easily and this is the first time I have stuck out 4 weeks with the same rotation, but those GS work! My husband hugged me yesterday morning, and you know how men's hands "roam", and he said "sweetheart, you've been working out hard. I need to workout with you...you're my hero." Needless to say, I'm keeping him - well, this week anyhow.:+

BTW 30-45 mins cardio 3x week is plenty if you're like me and do not want to loose weight but rather gain muscle. I, however, love cardio and it was sooooo hard for me to cut back from 3-4 longer cardio workouts. I did do SB today which runs 55 mins, but nobody's perfect.

And what kind of band are you talking about using for the boost with pullups?

Have a restful night.
 
Soosan....I'm going to join you for the rotation. BUT....YOU REALLY LIKE YOGA DON'T YOU!!!! It's okay....I like you anyway:p :p :p . Crane for 52 seconds...that is FAR more amazing than a set of 10 chinups, trust me!! I'm going to vary your plan a bit, not quite as much yoga - who am I kidding - NO YOGA. (okay maybe once :7 :7 ). Thanks so much for taking the time to post it all.

A plan is good. Those who aim at nothing are sure to hit it, or those who aimlessly aim are sure to be aimless, or the aimless don't like donuts - one of those sayings works for me. You get the picture. :7 :7 :7 I've been aimless for too long!

Joanne -Soosan close your eyes. So how many pullups can she do Joanne and what is her advice in this area??? Bet you guys had a great time!!

X...thanks for the pictures.

A few months back, I weighed myself while standing with my feet through the purple (heavier) band and I weighed 20 lbs less. This is not completely accurate as I'm sure it changes as you pullup, but at least I knew that it was giving me about 20 lbs of "help". I bought my bands at Walmart several months ago.

Catherine, yes my legs are a bit sore, but it was SO much fun. We just got a new white Arabian (well....8 years old) and she was so sweet. This was the first time we had her out to trail ride and she did great.

Melody...congrats on your hardbody!!! Let us know how those weightless inverts go}( }( }( .

Briee
 
>So where ya gonna work in the chinups, cause ya know you are
>just about ready to try again???
>
>Catherine

Oh yeah - those.

I think I'll do some on the assisted pull-up machine at the Y today. That's probably the safest way for me to start up again. I'll do some more Friday or Saturday and go from there.
 
Yay for X! I can't wait to hear the results of your challenge. How many simple carbs (e.g., donuts) are you allowed to eat per day?

Melody, could you write down a sample week or two of your GS rotation?

Briee, as always, this rotation is subject to change due to time constraints or body complaints. Did you start yesterday? What did you do? Like Catherine is expecting from Joanne, I'd like a full report. Daily.}( Do you have any non-power yoga workouts? Nothing beats them for a post-workout stretch and you can vary the length to suit your schedule. I love the second half of P90X for this b/c the stretches are held so long and because of the balance postures. If I remember correctly, you can do a split, right? What type of flexibility work do you do?

Joanne, did you already have your GTG?

Have a great day, everyone! I'll check in w/a chin-up report later.:)
 
Yesterday I had already worked out, so I will start up with todays....S&H L/S and I'm not sure what else. Maybe a partial cardio (30 min.). I did the Gauntlet last night - hadn't done this in a few weeks - it was fun! I'm going to have a full day...I may end up doing Legs/Shoulders at midnight tonight. Ds and dd have a play they are in in the WI dells and we'll get back late. I WILL make myself do it because I MUST check in - I like this Soosan!!!

Have fun on the assisted pullup machine at the Y. To be honest..I've never seen one of these, sounds fun!!! We have no clubs out here in the boonies - close at least. My basement is health club now - actually we just cleaned out another bedroom down there and I told my dh we can now have a men's side and a women's side :7 :7 (trying to motivate him to workout!!). He is currently on day 15 of a juice fast. He has lost tons of weight, but the hard part is keeping it off and getting muscle back instead of fat. }(

I thought Joanne was getting together with AJ on Sunday - maybe it's next Sunday. Maybe if it's the coming Sunday we could all show up unannounced and do crane together in the park - the vision of this makes me smile. (Ahhhh the yoga attempts of long ago!!) It's only a memory now.

I still have the BK yoga DVD's, but haven't done them - they are at the bottom of the stack. I may try P90X yoga - second half like you suggested - sometime in this rotation.

Kathryn...do you have a "favorite" recipe for rice milk? I found a bunch, but want the "best" (via internet). Thanks!

Briee
 
Hey..what did I miss. X is on some kind of diet - whilst posting pictures of donuts???? What is she doing????

I'm back to meat/dairy free living and it's a hard transition right now. Feel like I'm starving.

Briee
 
Hi Chinsters!

Miss ya...but hard at work with my 12 week challenege on the Ms. Fit website. Here is a copy of my progress that I posted today. All for the goal of joining the Chinnys some day!!


Week #3 Summary

Maintained 100% adherence to nutritional plan that eliminated complex carbs at M5.I am eating 5 meals /day. 1680 total kcal.

One cheat meal/week on Friday night that still is a good meal...I also allow myself some warm bread for dipping and 2 glasses of red wine.

I am not hungry and have even gotten hooked on using balsamic vinegar withotu the oil as my salad dressing of choice.

Weight training has been a M, T, Th, Fri lower body alt. with upper body split with one week higher reps alt with a lower heavier routine.

Cardio was the hardest to re-adjust. I am doing 20 minutes of interval training 5 x week. Actually reducing the time and increasing the intensity has been very effective.

__________________
Success comes one day at a time.

"X"

4/25 161.8lbs/35.3 %BF (Ms. Fit)
5/2 158.2lbs/34.8 %BF
5/9 156/34.2 %BF
 
X.....YOU ARE DOING GREAT girl!!! That is just fantastic progress. Congrats and best wishes as you push onward!!!

Oh when will they make a low carb donut. (don't EVEN post a picture of one - it would probably be too sad for words)

Briee
 
Hi All,

Yes, we had our GTG on Sunday and it was great as usual. We took our usual walk though this great park by Ajock's house. Didn't come across a chin up bar at the park. She did mention that I inpired her to start working on them again (once again, I can't believe I inspire anyone). Jillybean and Amadeus were there too.

I'm feeling very discouraged like I am never going to be able to chin ups. (I know HB-never say can't). But, when I first started to do push-ups, I could only do one or two and now I am up to 40. There was progress. I don't see any progress and I do work on them. Even the negs to a dead hang make my arms feel like they are going to break when I get to the bottom.

Sooosan-thanks for that rotation-I'm going to print it out.

Joanne
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top