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Re: A month on Armstrong pull ups program

Posted: Mon Aug 02, 2010 6:33 pm
by Fallen_Horse
There ya go!

Re: A month on Armstrong pull ups program

Posted: Tue Aug 03, 2010 5:40 pm
by vege
Fallen_Horse wrote:There ya go!

Yes, amazing how things change from day to day :D
Today was the fifth day of the program, and I didn't quite followed the Armstrong's suggestion to choose to repeat the hardest day during the week. I chose the most pleasant day instead :D - yesterday. Decided to do 3 repetitions and make so many sets I can with this 3 repetitions. It was a little less then yesterday, but hey - I'm tired!!! :D
I also did hill sprints in the morning, till I dropped. My quads are burning (pleasantly :D )

Fifth day, Week 2
MORNING ROUTINE PUSH-UPS: 30, 30, 25
PULL UPS: 3 repetitions x 15 sets

Re: A month on Armstrong pull ups program

Posted: Tue Aug 03, 2010 10:01 pm
by Fallen_Horse
I'm interested to see some progress pics when you get through this program. I have always had a sneaking suspicion that pullups would do wonders for increasing back lat spread size, but I have always been too lazy to do a month of intense pullups hahaha.

You have any more details on your diet? I know you said you did 811 for awhile, but what's your current setup?

Re: A month on Armstrong pull ups program

Posted: Wed Aug 04, 2010 5:16 am
by vege
Fallen_Horse wrote:I'm interested to see some progress pics when you get through this program. I have always had a sneaking suspicion that pullups would do wonders for increasing back lat spread size, but I have always been too lazy to do a month of intense pullups hahaha.

You have any more details on your diet? I know you said you did 811 for awhile, but what's your current setup?


Don't know if any progress is visible on the body, I actually want to increase the number of pull ups I can do. I think that I made better results in adding muscle mass by bodybuilding. As soon as I get back from Spain I'll stat again with the gym and BB. But I think adding some "real strength" can't do anything bad :D I wonder if I will be able to work with bigger weights when I get back to gym.

As for the diet: I would call that semi-vegan. Typical day would look like this:

breakfast:10 bananas (or one big cantaloupe), or something else from fruit, big quantities

lunch: 150 g of dry and then cooked lentils, chickpeas or white beans. To that I add usually 150 g of whole grains: quinoa, buckwheat, rice, millet or whole wheat or kamut pasta. With some steamed greens: collard, swiss chard, broccoli, spinach. Sometimes I eat also steamed root vegetables: carrots, parsnips, burdock, red beet, etc. Also a fresh salad from lettuce, tomateos or what is in season. Sometimes I eat whole avocado. Usually I drown in tahini :D as a condiment

dinner: same as lunch

late dinner: rolled oats (100 g) with some apple juice and seeds or good fats. (100 g): pumpkin, sunflower, coconut, walnuts, etc. When at home, I make often hemp milk, almond milk.

Why then I say it's semi-vegan diet? I eat sometimes a can of sardines (it has the highest level of B12 of any foods), or one organic free range chicken egg ( I love that, to be honest). When I'm at he seaside like now I eat some shrimps and mussels or any other kind of clams... I KNOW, IT'S NOT VEGAN :? But I try to get such food out of my diet, too. It's like I eat a can of sardines ones in month or two months.

My personal belief is that 811 diet is the best, but for me in Serbia, living on a budget, in continental climate with cold winters and no fresh and cheap fruit for long time - it is not possible for more then few months.

BTW, I was looking for B12 pills here in Barcelona and they have only combination with other B vitamins and it cost like 15 dollars! I heard you people speaking how cheap B12 was... How much is it in USA? And which is the best brand? MAybe I can get some friends to bring me that from USA.

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Re: A month on Armstrong pull ups program

Posted: Wed Aug 04, 2010 10:56 am
by vegimator
After the debate about methyl vs cyano b-12, I priced some methylcobalamin b-12 and it's actually pretty cheap now too. 100 vegan lozenges of 1000 mcg each are under $10 on amazon in the united states - http://www.amazon.com/Methyl-B-12-1000m ... 20&sr=8-20

And at 1000 mcg, you only need to take two of them a week. So that's almost a year's worth for under $10 and the other type of b-12, cyanocobalamin, can generally be found for a couple dollars less.

Re: A month on Armstrong pull ups program

Posted: Wed Aug 04, 2010 11:32 am
by vege
thank you, Vegimator! Then I will order that:D Also bought some B12 fortified cereals today. I wonder what type are they usually putting in cerials - methyl or cyano B12?

Re: A month on Armstrong pull ups program

Posted: Wed Aug 04, 2010 12:39 pm
by vegimator
I would guess cyano would be in cereal because it's cheaper and more stable. I don't think there's a problem with cyano but I started looking at my protein powder mix (Now Foods brand "Tru-Food Vegan") and the b-12 spray I bought a while back and they use methyl so I guess it is getting wider acceptance.

Re: A month on Armstrong pull ups program

Posted: Fri Aug 06, 2010 11:17 am
by vege
After 2 days of recommended rest, I'm starting a Week 3 of the program. I will not panic, the first day of this week was a catastrophe, just like the first day of the last week. Don't know why is tjis happening, but I seem to be the weakest after having those two days of doing nothing. I'm supposed to increase the number of pull ups I can do, but nothing happens, it actually decreases:( As said before, I'm doing better with my routine morning push ups - I feel stronger with them. Maybe that betterment with pull ups comes in last week of the program, who knows... Anyway, I'm not giving up!:))))

First day, week 3:
MORNING ROUTINE PUSH UPS: 30, 30, 30
PULL-UPS: 7, 6, 5, 4, 4

Re: A month on Armstrong pull ups program

Posted: Sat Aug 07, 2010 2:50 pm
by vege
Second day, Week 3:
MORNING ROUTINE PUSH UPS: 30, 30, 30
PULL -UPS: 1, 2, 3, 4, 5, 6, 6 (a small improvement:)
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Re: A month on Armstrong pull ups program

Posted: Sat Aug 07, 2010 4:00 pm
by Fallen_Horse
Great progress! You eating less? Your striations are much clearer.

Re: A month on Armstrong pull ups program

Posted: Sat Aug 07, 2010 4:55 pm
by vege
:D thanks, Fallen Horse:)
maybe it's just the lighting or a different pose. I do feel stronger, but I don't see any important difference when I look at myself in the mirror. I think this program is about patience and perseverance. I think real results, both in strength and visual, will show in few weeks.
Diet: maybe I eat less cooked legumes lately and drink more soy kefir (found that in organic shop here and it's delicious!) I drink 500 ml of kefir at once, and it's about 22 g of protein, and just 250 calories. So I guess it's more protein, less calories in past few days :wink:

Re: A month on Armstrong pull ups program

Posted: Sun Aug 08, 2010 2:09 pm
by vege
I'm feeling great today. Sun is shining and I am full of energy! I increased my "training set" from 3 to 4 repetitions and did just fine.

Third day, Week 3:
MORNING ROUTINE PUSH UPS: 30, 35, 30
PULL -UPS: 4 repetitions x 9 sets

Re: A month on Armstrong pull ups program

Posted: Mon Aug 09, 2010 4:59 am
by vege
Today was great too! I feel stronger then ever :D I had to make another shot of me. Maybe I'm posting too much photos :lol: , but when I see myself with some new muscles showing better (lats)- it is the biggest motivation :D

Fourth day, Week 3:
MORNING ROUTINE PUSH UPS: 35, 35, 35
PULL -UPS: 4 repetitions x 12 sets
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Re: A month on Armstrong pull ups program

Posted: Mon Aug 09, 2010 1:09 pm
by Fallen_Horse
Maybe it's the lighting, but I am seeing a major difference between the first front shot you posed and the newest one. Seems like maybe the pushups/pullups are adding muscle while the hill sprints are killing fat. It's tough to do but it looks like that might be the case here....

Re: A month on Armstrong pull ups program

Posted: Mon Aug 09, 2010 3:55 pm
by vege
Fallen_Horse wrote:Maybe it's the lighting, but I am seeing a major difference between the first front shot you posed and the newest one. Seems like maybe the pushups/pullups are adding muscle while the hill sprints are killing fat. It's tough to do but it looks like that might be the case here....

I lost 2 kg during my stay in Barcelona. I eat tons of food, but I walk and walk and walk... al day long. Add to that swimming, and fat has no chance. Honestly, I'm cheating a little with hill sprints: I do them every third or fourth day, since leg muscles are always killing me after that. What the most important thing is that I REGULARLY do pull ups and push ups, maybe first time in my life. I never miss a workout, I'm kind of obsessive about this:)))) And that's a lot of pull ups if you count: just today i dod 12 sets of 4 repetitions - that's 48 pull ups - I"VE NEVER DONE THAT.
And thanks for following, Fallen Horse! You're my biggest supporter :D