Universal Fitness

Saturday August 6 Run and bodyweight exercises.  Not a great day for a workout. Completed it though. Video below for strap chin-ups that I saw on Scott Hermans site.  Looks pretty cool to me and on my list of activities to try next. I don't have straps though or a gym membership so will have to be resourceful. 

Wednesday August 3rd 4 mile run and bodyweight exercises.  Warm up with a few pull-ups on parallel bars. Was able to pull-up and get arms onto top of parallel bars today.  Also, completed 6 reverse pull-ups over top of bar to arm extension.  Not really feeling it today though.  Just managed to complete 2 sets of bicep chin-ups.  Did same amount, 8/9 , but stopped and restarted during the first set...completed second set all 9 at once. Then, did 2 sets of triceps presses on a higher bar, (thigh height).  This felt much better as my shoulder has been sore from the lower shin height bar.  After this completed some incline leg lifts and added a twist.  I'm kind of bored with these leg lifts already and need to search for some new ab exercises.  Not a very good workout...but overall satisfied that I got it done.  Had better workouts the days when I was including more red meat...the past few days have been eating only ch...

Monday August 1 4 mile run and bodyweight exercises. Completed 3 reverse pull-ups to arm extensions, 2 sets of bicep curls for a total of 18...8/9, 2 sets of incline leg lifts, 2 sets of tricep presses and 1 set of push-ups.  Had a great workout abdominal wise...was really able to focus on thinking /  feeling my abs today. Thought: need to split routine and do strength on it's own day and cardio on it's own day.  Thinking that I could increase my running distance and then add a day of strength training for a total of 4 workout days per week.  Or, 2 days running / cardio and 1 day of strength training...ride bike to outdoor workout station. I'd like to increase my running distance to 5 or 6 miles.

Wednesday July 27 Completed 4 mile run; my longer run today.  Did a few pull-ups on the overhead parallel bars for a warm - up...then stretched upper-body.  Then tried the pull-up to arm extension again...did two of those this time...kind of choppy but got two done.  After doing this my arms felt really good / strong and was able to increase my chin-ups. Did 2 sets of 9 chin-ups for a total of 18...each set was to complete failure. Previous was between 12 -15.  Then, completed 2 sets of triceps presses to failure 16/14, a few incline leg lifts (not really feeling abs today) and finished off with low parallel bar dips and a hand walk across and back again. (using hands only and feet off ground)  I tried another new exercise that I saw on Marcus Bondi's Youtube page.  I'll post below but was only able to support myself up with my knees bent.  This takes a lot of abdominal / core and upper body strength; kud...

Monday July 25 Ran to the lakefront ~4 miles. Did bodyweight routine.  Tried some different pull-up exercises today. Tried to pull-myself up, under and then over the top of pull-up bar.  I basically did a pull-up but on the pull-up phase I did a pike position.  Then, I kicked my legs forward & up over the pull-up bar until the bar was at my waist.  Finally, I swung myself around on top of the bar and extended my arms.  Took a few tries but I finally got it. Check it out in link below.  New goal : to pull-up and extend arms above the bar...i.e...pull-up until the bar is waist-height.  So far, can do just shoulder-height.  Still have some work to do.  Followed this with 2 sets of chin-ups to failure, 2 sets of triceps to failure, incline leg lifts to failure, and some jumps onto a park bench for fun.  Pretty good workout...a later one and feeling kinda sluggish and not really wanting to workout today. Biceps...

Saturday July 23   1 hour Bike ride (~11.5 miles) plus 15 minutes of upper-body strength exercise. Tried something called "duck and dodge" near the end of my bike ride.  I saw this on Scott Herman's YouTube page. (check out below) This exercise looks easier than it is. Wow! Also added about 20 step - ups onto park bench and 30 regular push-ups, 2 sets of 15 each, at the end of my routine.  Overall, a great workout.  Temperature about mid 80's and lower humidity. Here's the link to check the "duck and dodge."

Wednesday July 20 Ran to lakefront (long run), did bodyweight routine. Pull-ups up/over high bar, 2 sets of chin-ups 8/7, 2 sets of triceps press 16/16, 2 sets of push-ups 20/10,  and ran back.  87 degrees heat / humid and brought water-bottle; refilled twice. Felt great, somewhat harder to breath with the humidity but managed to complete workout. Total time 1 hour and 28 minutes, 1:28.06.