Day 1 of the HIT Freeletics based training routine.
08/18/2014
This was a decent start. Before I describe the details of my workout let me outline my past training methods.
Since 2004 I’ve worked just 1 set per exercise but did it to complete failure. As a result, my muscles grew quickly but my endurance did not rise as the rep range I chose was under 10. Eventually my bodyweight was so high that a set of 5 Wide-Grip pull-ups became impossible. I haven’t done a strict set of 10 pull-us since 2005.
I did the push-Ups max and pull-up max for 5 minutes each. Unfortunately, I lost count after around 22-25 for each of these. However, I could do neither of them in their peak form for the entirety of the set duration. So I switched assisted pull-ups (jump and descend slowly) with the jackknife pull-ups and regular push-ups with push-ups on my knees. I also put in some TRX-Rows with the pull-up max as the set kept getting tougher. While it was a workout for me, I was actually testing my prowess in the movements. I loved the challenge and the way all the active muscle groups swelled up post the workout. Goal is to go to complete the set in the peak progression form for all these exercises.
Training routine was simple:
Push-Ups: Max reps within 5 minutes. Pull-Ups: Max reps within 5 minutes. Dips: 10 reps X 2 sets – superset with TRX Wide Rows: 10 reps X 2 sets Bicep Pull-Ups: 1 set X 8 Reps Triceps Dips: 1 set X 10 Reps