A month on Armstrong pull ups program

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VeganResistance
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Re: A month on Armstrong pull ups program

#31 Postby VeganResistance » Mon Aug 09, 2010 6:20 pm

Hey vege, Do you do all of those sets in one session? 12 sets is a lot of sets. Is there a reason why you do many sets of small numbers of repetitions? Are you still doing the Armstrong program, these sets seem like you've moved away from it?

Looking good bro!
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Re: A month on Armstrong pull ups program

#32 Postby vege » Tue Aug 10, 2010 1:26 am

VeganResistance wrote:Hey vege, Do you do all of those sets in one session? 12 sets is a lot of sets. Is there a reason why you do many sets of small numbers of repetitions? Are you still doing the Armstrong program, these sets seem like you've moved away from it?

Looking good bro!


Hi, VeganResistance, thanks for the comment! :D
I think I follow the Armstrong program exactly. If I am wrong, someone please correct me! :o
This is what I found that program says:

Day 4

Do the maximum number of training sets that you can accomplish. Rest 60 seconds
between each set. You do training sets until you fail to do a perfect training set. This day
can wind up being the longest training day as you continue with the program because you
will find it easy to do lots of training sets. If you can do more than nine training sets,
increase by one repetition next week.


My training set was 3 pull ups (3 repetitions, right?) first two weeks, and this week I increased it to 4 repetitions. Yesterday, I was able to do 12 sets and during the 13th set I failed to do all 4 repetitions correctly, so I stopped. I assume this is correct, according to program?

This is what the training set is:


Training Sets

Training sets are easy to define, but require some experimentation to determine for the
individual participating in the program. A training set has a specified number of
repetitions. That means that one individual may have seven repetitions in his training set,
but another could have more or less. The key to determining the proper number of
repetitions in a training set comes on day 3. You must perform 9 training sets that day. If
you only do 12 repetitions on a max effort set, then your training set would probably only
be 1-3 repetitions. Remember, it is much more important that you complete all nine sets
than doing an extra rep and only completing 6 or 7 sets. Day 3 calls for you to do nine
training sets. Adjust your training set so that you can complete this routine properly.
The best gauge for the number of repetitions in a training set comes on day 4. If you
successfully complete day 3, try increasing the number of repetitions in your training set
by one when you do day 4. If you complete at least 9 training sets, then you know your
training set should be that higher number. If you do less than nine sets, stick with the
number you used for day 3.




This means that I should increase the number of repetitions in my training set from 4 to 5 next week. Getting better :D

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Re: A month on Armstrong pull ups program

#33 Postby vege » Tue Aug 10, 2010 1:15 pm

I chose today to repeat the 3rd day of the program, but to increase my "working set" from 4 to 5 repetitions. I failed to do all 9 sets. I did only 7, and in my 8th set I achieved only 4 repetitions. I'm tiered a little. Next week I have to make it!!!
I also started drinking B12 (cyanocobalamin): swallowed 2000 ng :D

Fifth day, Week 3
MORNING ROUTINE PUSH-UPS: 30, 30, 30
PULL UPS: 5 repetitions x 7 sets

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Re: A month on Armstrong pull ups program

#34 Postby VeganResistance » Thu Aug 12, 2010 8:20 pm

Oh yeah, re-reading your posts it makes sense now. I just saw a few posts in a row which looked like they had high sets and sort of assumed it was off the program...
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Re: A month on Armstrong pull ups program

#35 Postby vege » Fri Aug 13, 2010 10:29 am

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

Day one was bad as always. I don't know why is it like that. I was better when I started the program. I feel very sore in my back, neck, arms, everywhere... But, I'll keep on pushing myself according to program. No giving up. I know I'm getting better, but it doesn't show, because I'M EXHAUSTED! But I'm also starting to be inpatient: will I ever reach that "unreachable" 10 repetitions set (and more!)?

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Re: A month on Armstrong pull ups program

#36 Postby vege » Sat Aug 14, 2010 2:32 pm

Second day, Week 4:
MORNING ROUTINE PUSH UPS: 30, 30, 30
PULL -UPS: 1, 2, 3, 4, 5, 6, 7, and then I could do a final set of only 4

observation: I think that bar I've been using to workout on the beach is to slippery and maybe too thin. I tried today doing pull ups on a swing at children's playground. It has a thicker bar and I think my grip is better with that. Tomorrow I'll do my pull ups on that swing. I also read some articles about advantages of doing pull ups on a thicker bar, so I'm going to try that out.

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Re: A month on Armstrong pull ups program

#37 Postby VeganResistance » Sat Aug 14, 2010 8:01 pm

I've been using some of the monkey bars at a local playground when I'm passing by, I find it's a very good thickness...
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Re: A month on Armstrong pull ups program

#38 Postby katz » Sun Aug 15, 2010 6:44 am

Wow!

That is some great progress - and all from just pull ups? No weight training at all? I am intrigued by the program, I had not heard of it before. I may be interested in doing it after I complete the Insanity program I am currently following.

Good Job!
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Re: A month on Armstrong pull ups program

#39 Postby vege » Sun Aug 15, 2010 7:22 am

no weights at all in past three weeks. just pull ups, push ups and hill sprints.
i can't wait to come home and get back to gym. i neeeeed some heavy weights! :twisted: :twisted: :twisted:

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Re: A month on Armstrong pull ups program

#40 Postby vege » Sun Aug 15, 2010 12:04 pm

Third day, Week 4:
MORNING ROUTINE PUSH UPS: 30, 30, 30
PULL -UPS: 4 repetitions x 9 sets
used thicker bar and the grip was much better, though it felt more like an exercise for lower arms then for lats

Same as last week. Didn't want to increase the number of repetitions from 4 to 5, because I didn't feel like it today (I'm kind of feeling bad and I'm having some digestion problems. I think I overeat yesterday. Maybe I'm trying to hard to gain weight, so I'm exaggerating with food intake...
Last edited by vege on Sun Aug 15, 2010 1:55 pm, edited 1 time in total.

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Re: A month on Armstrong pull ups program

#41 Postby Fallen_Horse » Sun Aug 15, 2010 12:48 pm

More nuts and seeds! They add plenty of calories, and quite easily. :)
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Re: A month on Armstrong pull ups program

#42 Postby vege » Sun Aug 15, 2010 1:54 pm

Fallen_Horse wrote:More nuts and seeds! They add plenty of calories, and quite easily. :)

NOOOO! I think that is the digestive problem actually, at least in my case :lol:
I eat 50 g of chia seed with my mashed bananas this morning and now I am spending my afternoon in the toilet counting them as they come out of me, if you know what I mean :lol: :lol: :lol:
After many experimenting with my diet I know now I am a chickpeas-and-lentils and not a nuts-and-seeds person. :roll:

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Re: A month on Armstrong pull ups program

#43 Postby robert » Sun Aug 15, 2010 2:03 pm

I've been away from the forum for months, just stopping in off and on, but now I'm back and it's great to see so many new faces and names!

I love pull-ups.

Keep up the great work!

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Re: A month on Armstrong pull ups program

#44 Postby Fallen_Horse » Sun Aug 15, 2010 2:55 pm

vege wrote:
Fallen_Horse wrote:More nuts and seeds! They add plenty of calories, and quite easily. :)

NOOOO! I think that is the digestive problem actually, at least in my case :lol:
I eat 50 g of chia seed with my mashed bananas this morning and now I am spending my afternoon in the toilet counting them as they come out of me, if you know what I mean :lol: :lol: :lol:
After many experimenting with my diet I know now I am a chickpeas-and-lentils and not a nuts-and-seeds person. :roll:

Well then I suppose more milks and juices. No fiber, no density, but calories!
Learning how to be compassionate, gain wisdom, and love life.

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Re: A month on Armstrong pull ups program

#45 Postby vege » Sun Aug 15, 2010 3:01 pm

Fallen_Horse wrote:
vege wrote:
Fallen_Horse wrote:More nuts and seeds! They add plenty of calories, and quite easily. :)

NOOOO! I think that is the digestive problem actually, at least in my case :lol:
I eat 50 g of chia seed with my mashed bananas this morning and now I am spending my afternoon in the toilet counting them as they come out of me, if you know what I mean :lol: :lol: :lol:
After many experimenting with my diet I know now I am a chickpeas-and-lentils and not a nuts-and-seeds person. :roll:

Well then I suppose more milks and juices. No fiber, no density, but calories!


Hey, I was always wondering about nutrients in almond or hempseed milk. Do all proteins go into milk, or there is some left in the pulp?


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