Sunday, June 9, 2013

Combination Program - Pullups & Pushups

Sorry for the silence at Who Needs a Gym over the past couple of months. I got injured and busy and didn't do a lot of workouts. I still managed to control my diet and maintain my weight loss. Anyway, I am back on the exercise cycle and starting to do more workouts. This morning I started a combination of the 100 Pushup Challenge (previously outlined in Pushups - Beginner to Advanced) and the Armstrong Pull-up Program (previously outlined in Pullup Program - Starting Tomorrow).

I was meant to start the Armstrong Pull-up Program a feaw months ago but the day before I wanted to start I injured my shoulder and it is only starting to feel right now. Since my shoulder was injured I also struggled to do push ups but I have finally started to be able to do both push-ups and pull-ups. I did a few trials on the weekend and the shoulder is able to support my weight again and go through the full range of motion with no pain. Happily I started the push-up program this morning and will start the pull-up program again in an hour or so.

Combination Program

The 100 Pushup Challenge specifies a number of reps and sets for three days of the week and sets the weekend aside as a rest period.  The Armstrong Pull-up Program requires a person to do three maximum repetition sets of push-ups as soon as they wake up in the morning. I have decided to follow the 100 Pushup Challenge sets and reps on Mon/Wed/Fri and Tue/Thurs follow the Armstrong Pull-up Program specification of doing three sets of max rep push-ups. All push-ups are being done as soon as I wake up and the pull-ups are done a few hours later.

End Game 

So what is the end game here? I am not sure! I am not really too fussed to be able to do 100 consecutive push-ups (although it would be a cool party trick). I think the whole goal is to just be disciplined and set up new and healthy early morning habits that builds strength, muscle and endurance for longevity sake. I am certainly not to fussed about being able to do 100 push-ups in six weeks. If it takes longer so be it!

On the pull-up front, I would like to be able to knock out 25 consecutive proper form pull-ups - but once again the time frame on that is not set and if it takes 1 year or 2 years so be it. I think just following these program as rigorously as possible over a long period of time will eventually help build the strength and endurance I want (and maybe have some knock on effects in terms of weight loss and improved health).

So, what have you been doing?

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