Universal Fitness

Thursday August 11th First day with new routine.  A 40 minute bike ride today.  Did bodyweight exercises at the end of ride. Parallel bar pull-ups as warmup, 6 reverse/extension swings on high-bar (pull-up), 2 sets of chin-ups, 10/10, 2 sets tricep presses to failure 12/16 and 2 sets of leg lifts to failure.  Plus, 25 push-ups at the end. Also tried some new ab exercises today...focused on learning the technique and form though.  Great workout today...mid 70's and not humid.

Tuesday August 9th Splitting my routine starting this week.  Dividing my strength training and running into two seperate days.  I am also adding more bike riding to and from my strength training sessions and then eventually extending the two of those combined.  Did a long run for the first workout this week...approximately 4.5 miles or so.  Next workout will be bike riding combined with my usual strength training. Seemed to be getting bored with the other routine and a sign that it's time to change it.

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...