Max Capacity Training, Ideal Weight and Pull-Ups

I have three quick updates for you, dear readers.

Max Capacity Training, Day 9

Tuesday was workout Day 9 of the Max Capacity Training program. The task was to complete specified number of reps of certain exercises, in as short a time as possible. The number of reps was calculated from the reps recorded fro those same exercises in previous weeks.

Unlike day 7 and Day 8, this time I actually completed the reps required. I took just under 30 minutes and I was sweating a lot by the time I was done, though at the beginning I wasn’t really pushing as hard as I could.

Ideal Weight Formula

I was going through an online weight loss course and the instructor or lecturer mentioned a formula for calculating ideal body weight, called the Hamwi formula, after Dr. G. J Hamwi.

The Hamwi formula is as follows (keep in mind that 5 feet is equal to 60 inches):

Men: Ideal body weight = 106 lb + 6 lb for every inch over 60 inches.
In kilograms: 48 kg + 2.7 kg for each inch over 5 feet

Women: Ideal body weight = 100 + 5 lb for every inch over 60 inches.
in kilograms: 45.5 kg + 2.2 kg for each inch over 5 feet

So, since I am male and 5 feet 7 inches in height, my ideal body weight, using this formula is:

106lb + (6 x 7), which is 106 + 42, which is 148 lb.

I am currently about 150 lb (68kg), so I am pretty close to my ideal weight 🙂

I was happy to have a formula for calculating the weight someone should aim for if they want to lose (or gain) weight.

There is also another formula called the Devine formula and it is quite similar to the Hamwi one, with results close to those calculated using the Hamwi formula.

Pull-Up Progress

I had my pull-up workout on Monday, so I was not scheduled for pull-ups on Tuesday, but I decided to test and see if i could perhaps manage 20. I don’t know why I thought I could do this. So I got my pull-up bar, hung it on the door frame and did as many as I could. I did 14, paused a bit, did one more, paused again, then one more, for a total of 16 pull-ups without getting off the bar! I was quite pleased!

Links

https://en.wikipedia.org/wiki/Human_body_weight

http://www.csun.edu/~cjh78264/diabetes/pages/page32.html

http://halls.md/ideal-weight-formulas-broca-devine/

Pull-Up Rest Between Sets

Yesterday, I continued my pull-up workout. I decided to go to Week 13 of the Recon Ron Pull-up program, which specifies sets of 14, 10, 8, 8 and 8 pull-ups.

I managed to do the first 14 successfully, without getting off the bar. I was pleased with that, since at my last attempt, I had managed 13. So this was progress.

My timer was set to about 2 and a half minutes of rest. The next set did not go too well. I did 6 pull-ups, then 1, then 2, then 1 more, to make up the required 10.

I paused the timer at some point and went to do other things, which meant that I rested longer than the set two and a half minutes.

When I came back, I was able to do the required 8 pull-ups straight, plus an extra 2. My grip had one hand facing me and another facing away.

In the next set, I did the required 8, then added two more to match the previous set, since my grip was now the reverse of the previous set.

In the final set, I did 8 pull-ups.

These events made me interested in how much rest I should have between sets and I did a little research on the Internet. You can read the articles in the links below, but in summary and generally speaking (and in the context of pull-ups), I found that for strength, you need longer rest ( 3 to 5 minutes) between sets and for muscle growth, you need shorter rest (1 to 3 minutes).

I then adjusted my timer’s rest periods for the pull-ups workout to 3 minutes.

Keep working out!

http://www.mensfitness.com/training/pro-tips/trainer-qa-how-much-should-i-rest-between-sets

How Long To Rest Between Sets & Exercises – Workout Rest Times

Recon Ron Pullup Program

You may know from my previous articles (like this one) that I like the Recon Ron Pullup program, mainly for two reasons:

1) It is simple to follow – you just read and do.

2) It is realistic in that the first set in a workout has the most pullups and the number decreases as you do the subsequent sets.

The program can be found here as a web page. I recreated it here for those who may want it in a vertical format (with the weeks coming one below the other, rather than across). There is also a copy similar to the original one here.

I also extended the program by a few weeks.

For the sake of clarity, here are the links again. (Links will open in new window).

Vertical (Portrait) version of Recon Ron Pullup Program.
Horizontal (Landscape) version of Recon Ron Pullup Program.

Enjoy!

Goal: Do Twenty PullUps In A Row

The Goal
I will be turning 40 on September 11th 2014. That is 77 days, or 11 weeks, from today (26th June 2014). On that day, I want to do twenty pullups in a row. That is my goal.

The most I have done in one set is 19 pull-ups. That was in 2012, I think. I have since not done pull-ups consistently until I reached 20 pull-ups, though more recently – in April 2014 – I did 16 pull-ups (video below). So I have a goal and I have a time-frame.

The Plan
I use the Recon-Ron pull-up program. On the program, 20 pull-ups in the first set appears on Week 21. Counting backwards 11 weeks, I should start on Week 10 today.

Week 10 says 12, 9, 7, 7, 7. I should be able to pull that off.

Let’s see how it goes.

Keep working out!

Updates – Wednesday, 16th October 2013

Wednesday, 16th October 2013
I think I have not done pullups on the pullup bar for two weeks!
I was a bit concerned that I may have been losing some of the gains made. My other concern was that I have not been eating as well as I should.
I was therefore quite pleased when I did 16 pullups in the first set.
I struggled with the last one, but managed.

Then I did
7+2+1+1
9
9
7+2

Later, I did a run of 4 x 10 minutes.

Updates

My tracking of my workouts has been a bit erratic the past few days.
Wednesday 28th August 2013
Did not workout on Wednesday, save for 50 squats carrying my 10kg son, done with breaks.

Thursday, 29th August 2013
15 min continuous run. 90 sec x 4 with 1 min rest. Included uphill sections.

Did some pistol squats at night, a total of 10 per leg. I think I should increase the number I do.

Friday, 30th August 2013

Line art drawing of push up.

Line art drawing of push up. (Photo credit: Wikipedia)

Did 40 press-ups within a minute, and total of 25 more in the next two minutes. The goal of 75 push-ups within three minutes seems tough to reach.
Did pull-ups as follows:
13+2
7+3
9
8
7+1

Tuesday 3rd Sept 2013
Running
15 min?

Friday 6th Sept 2013
Pushups and squats

Saturday 7th Sept 2013
22 min run followed by 4 x 90 sec

Monday, 9th Sept 2013
40 pushups in 1 minute!
62 in 3 minutes

Wednesday, 11th Sept 2013

15 pullups in one set, wide grip
8 +1 +1 – about shoulder width grip
9 – parallel
8 right palm facing me and left palm facing away
7 + 1 right palm facing away and left palm facing me

I decided to go and do my final run before the Ndakaini Half Marathon that will be on Saturday. Since today is my 39th birthday, I decided to attempt 39 minutes. Yes, that is a leap from 22 or 24 minutes, and is against exercise guidelines, but why not? At a minimum, I wanted to do 30 minutes.
So off I went, After a five minute walk, I started running, slowly, knowing that I had a long way to go.
The tough part was the uphill sections, and thinking I still had like 20 minutes to go! But I was keen on getting the 39 minutes done, so that I can be able to say “When I turned 39, I ran 39 minutes non-stop.” Failing and attempting later would mean starting again from 0 and running a fresh 39 minutes.
I added an extra stretch to the route I normally take, so that I would not get back home before the 39 minutes were up (and also to explore).The plan did not work fully. I reached the gate of where I live about 2 minutes before time was up, so I ran on past then back and I did it! I completed a run of 39 minutes and about 44 seconds! This is the longest I have ever run continuously. Even when I used to run 5 or 10 kilometres regularly, I used to run a maximum of about 30 minutes non-stop. I actually felt that I could have gone on longer, but I was satisfied with my achievement.

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