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3 July
Body-weight deep squat – 7 x ~4 mins
This was from Ido Portal’s squat challenge, with the aim being to accumulate 30 minutes a day for 30 consecutive days (it’s called the 30/30 squat challenge). This was surprisingly tough and my legs couldn’t do much more than 4 minutes at any one time. I could barely stand up from the position by the end and I was holding onto a table to stop me falling backwards.
4 July
Body-weight deep squat – 6 x 5 mins
My lower back feels weak but thoracic spine feels more mobile. This was also easier on the legs.
5 July
Body-weight deep squat – 4 x 7.5 mins
This was rushed at the end of the day and probably disrupted my sleep. For that reason it’s too much of a time commitment to fit in during my day and so I stopped here.
8 July
Running – 6.05km (3.75 miles) in 37.5 mins
Only writing this do I realise I was averaging exactly 10 minute/mile pace. I took it relatively easy and worked on nasal breathing throughout. I don’t have 4G at the moment so I couldn’t map my route with my phone so had to approximate it afterwards. I’ll try to run twice a week and introduce one weights session before I decide what my next project will be.
7 July
Pullup Re-test – 18 reps
Very pleased with this. My upper body doesn’t feel that sore so I’m going to roll right into the 7 week Phase 2 program starting next week (first session 12 July)
WEEK 7
28 June
Pull / Chin / Pull / Chin / Pull – 14,16,8+2,8+2,6+2+2 (180 secs)
Wall Press Heel Taps – 2 x 40This was early morning on holiday, I don’t have the strength before breakfast.
30 June
Pull / Chin / Pull / Chin / Pull – 15,15,10,10,10 (180 secs)
Hanging Knee Raise – 2 x 20Very pleased to hit all reps without a break
2 July
Pull / Chin / Pull / Chin / Pull – 14,13,12,11,10 (180 secs)
Again it’s nice to hit all reps in a single set.
Here’s my five sets on the final day. I’ll take 4 days off and test again on 6th July
WEEK 6
21 June
Pull / Chin / Pull / Chin / Pull – 11,12,11,10,7+1+1+1 (180 secs)
Side Plank – 2 x 60 secs
Wall Press Heel Taps – 2 x 40I hadn’t read the program thoroughly enough and last week the third set changed from neutral grip to straight pull ups. The 5th set of 2 reps was also meant to be wide grip sometimes.
23 June
Pull / Chin / Pull / Chin / Pull – 15,12,10,9,9 (180 secs)
Side Plank – 2 x 60 secs
Wall Press Heel Taps – 2 x 4025 June
Pull / Chin / Pull / Chin / Pull – 17,15,10+2,none,none (180 secs)
I’m consistently missing reps and also getting into the bad habit of rushing the early reps and sacrificing perfect form, knowing that I will struggle later on. Other than the stomach bug that set me back, I also fit a lot of these sessions in before 9am where my strength isn’t at its peak.
WEEK 5
14 June
Pull / Chin / Neutral / Chin / Pull – 10,9,9,7,6 (120 secs)
Hollow Body Hold – 2 x 30 secs
Wall Press Heel Taps – 2 x 40
Passive Hang – 45 secsI went from 13 heel taps per leg to 20 and really felt the difference the next day, abs were killing me.
16 June
Pull / Chin / Neutral / Chin / Pull – 11,10,9,7,5 (120 secs)
Hollow Body Hold – 2 x 30 secs
Wall Press Heel Taps – 2 x 4019 June
Pull / Chin / Neutral / Chin / Pull – 14,12,10+1,8+1,none (150 secs)
I ate something dodgy on Thursday afternoon and was on 1000-1500kcal Friday and Saturday, so this workout was a day later. I’ve lost 2kg which helps with pull ups and I was really happy to get 14 on the first set. I only needed 10 seconds rest before getting the extra rep for the 3rd and 4th set.
