06.26.09
Posted in Uncategorized at 8:45 pm by Dusty
I never thought I would do it, but tonight, I replaced my rope pushups with….. Diamond Pushups. These have been a good friend of mine for a long time now. I think doing so many Rope pushups ended up causing a slight thumb injury (due to where my weight rests with my grip). The handles I use aren’t padded. They’re hard plastic (home made out of PVC pipe). I have plans to pad them after I let my hand rest up a bit. I’ve haven’t done any since Monday, and I’ve noticed some relief in my hand.
Now onto the new workout. I split it up a little differently this time. Instead of doing each exercise back to back with no rest… I paired two exercises together that worked completely different body parts. This way, while I’m doing the second of the pair, my body is resting where it was worked in the first part of the pair. This is the same basic principal I used when doing 4 or 5 different exercises. The reason for this change was a change in purpose. Tonight, I needed to work my weighted pullups with the rest of my workout (I usually do my weighted pullups earlier in the day - almost a second daily workout). With these being included, I would be working endurance strength and max strength at the same time. I’m just not a fan of that right now. So, this is how my workout… worked.. out.
First Pair (FIVE SETS)
Weighted Pullups - 5 reps with about 180lbs (my body weight plus my weight vest currently at 35lbs.)
V-Ups - 20 reps.
Second Pair (Five Sets)
Diamond Pushups - 20 reps
One Leg Squats (Pistols) - 4 reps each leg (last set was 5 reps each side - probably should have did 5reps on all sets)
This worked out pretty well. It allowed me to do some max strength type contractions, and rest while doing an easier exercise. Each set was performed without rest in between each other. Rested by jumping rope between the pairs of exercises. This worked out well. I probably won’t use this setup often. I think I prefer to do a separate daily workout to train my pullups. I’m on the road to a one arm pullup. I think it’s going to be a long road, but one I hope to complete by next May.
Sorry to bore you all with my rants, but this blog has been a valuable tool in my workouts. It’s helped me track my progress. It’s also helped to motivate me to drive toward my goals. Oh, and one day soon, as an old man :), it will give me something to look back on and reminisce. Thanks for entertaining an old man in training (if not a boy who won’t grow up and be still). 
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06.15.09
Posted in Uncategorized at 5:05 pm by Dusty
Wow, it’s been a long road. I started out two years ago, only able to do five pullups at body weight. Now, I’m working on the One Arm Pullup/Chinup (both). You know what? It’s pretty exciting! I can look down the road and see myself being able to do this. I’m currently able to do a few reps of a “one finger - assisted one arm chinup.” I’ve worked my way down from 3 fingers to two, and tonight for the first time - a one finger chinup. Here’s the exciting part. Tonight, I pulled up with only my ring finger (the weakest) on my supporting hand. It’s kinda hard to explain… so I’m posting pics.
This is the hand positioning I’m talking about when I say “the one finger assisted chinup”.
Below is me at the top of the pull.
Moving from here to the unassisted full fledged One Arm Chinup is still a big step. It feels so much closer now though!
Let’s see how long this road will be!
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06.13.09
Posted in Uncategorized at 6:53 am by Dusty
As of Saturday, June 6th, 2009, I hit my frog jump goal of 50 straight nonstop reps! When I do them tomorrow, I will have done 50 reps per day for a week. This is a difficult task, but completely possible given proper planning. I started on week one with 35 reps per day. From there, I added 5 reps each week (turned out to be a big jump, but I was always able to make the “jump”). My first week was from Friday to Friday, but an unforeseen event caused me to miss a night and change the week basis to begin and end on Saturday. Sometimes the reps have been easy! Sometimes they have been difficult and well… ugly. A few times after hitting the 50, it felt like I could have done another 5-6 clean reps. Other times, it felt like I could not do more than 40 reps… thankfully the other 10 just appeared.
I’ll be honest. This has been one of the hardest goals I’ve attempted. Mainly this has been due to the mental aspect. I’m familiar with how bad they can hurt. It has been hard not to think about that before starting. The one thing that has helped me the most is a phrase that I repeat to myself before starting. “It’s just an everyday thing.” I have to tell myself this before I can even start. The mind has to arrive at the destination before the body can. This has helped me a lot.
The only thing left for me to do is to maintain this until the goal end date (July 2nd). I chose the exercise to attempt. The guys at class chose the punishment if I wasn’t able to complete it. For punishment I was going to have to wear a pink tutu to class for two weeks!
Can you imagine? I’m not the only one that’s relieved I don’t have to wear this. My wife thought it was funny… I thought it was motivating.
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05.31.09
Posted in Uncategorized at 10:56 am by Dusty
Okay.. it’s obvious.
Your T needs a shirt, and you need to get it here.
It’s true. Threadless has got to be one of the best T-shirt websites I’ve ever seen. Their designs.. so creative, so intelligent, so fresh.. they are.
As a tribute to these cool Tees… I’m posting some pictures of my favorites there.
There are so many good Tees there… this could take all day. Head on over to
Threadless and check them out.
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05.23.09
Posted in Uncategorized at 2:53 pm by Dusty
Wednesday
3 sets of the following…
- 15 Rope Push-ups (40lb weight vest)
- 30 Janda Sit-ups
- 10 Lateral Delt. Raises
- 30 lower ab raises
- 10 Posterior Delt Raises
- 30 Janda Sit-ups
- 30 Sec Static Hold Pull-ups
- 30 Sec Static Hold Chin-ups
- 30 Lower ab raises
Wrap things up with 35 frog jumps.
…whew…
Saturday
3 sets of the following…
- 40 Rope Push-ups (@body weight)
- 30 Janda Sit-ups
- 10 Upright Rows (only 40lbs)
- 30 Janda Sit-ups
- 30 Sec Static hold Pull-ups
- 30 Sec Static hold Chin-ups
Wrap things up with 40 frog jumps.
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Posted in Goal Progress at 2:39 pm by Dusty
One of my newest goals is to perform 50 frog jumps straight . . . with no rest. That’s 50 straight reps (one set). These frog jumps are unlike any I’ve found anywhere else. Some people say they do frog jumps . . . but they either leave out half of the exercise (I’m going to leave that as that) OR they don’t have the flexibility to do one.
I’ve got about five and a half weeks left to complete this. I’ve been doing one max set each day, and slowly building up to the 50 reps. Today was one set of 40 (clean) reps. I hope to hit the mark in three weeks. This way I’ll have some time to clean up my set. I sure hope this plan works. If it doesn’t . . . the guys I trained with have come up with a clever punishment. We won’t be mentioning that. I’m going to focus on achievement instead of penalty. Wish me luck.
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05.12.09
Posted in Announcment, Goal Progress at 1:53 pm by Dusty
Today, I’m thankful to say, I was able to complete my goal, 10,000 total pullups. By 9:31AM this morning, I had hit the 10,000 mark. I had planned on doing an additional 100 reps just in case there were any errors in adding all that up over the months. I hit the 10,101 rep mark at 4:10pm, this afternoon. I spread them out so I could do some other things today. Thanks to every one who cheered for me along the way! There were so many little bumps along the road and a few critical times when I didn’t think I would be able to keep pace. To complete this goal by today. I’m very thankful that God granted me enough strength to do this and the things that I enjoy! Next, I may move on to a weighted Pullup or Chinup goal. I’ll probably rest a little this week… and then get back to taking baby steps up another mountain.
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05.11.09
Posted in My Workout, Training at 8:16 pm by Dusty
I have to admit. Here lately… I’ve been nervous about my workouts. There’s a distinct group of butterflies in my belly (the “butterfly-gut” effect) before I get started. I’ve come to two conclusions…
- You’ve gotta talk yourself through it.
- This is actually a good sign.
I’ll elaborate. That almost debilitating feeling and dread of what awaits you, can be the biggest barrier of your goals. Recently, I’ve made some pretty outrageous goals with some of the guys i train with. I’m going to need a great deal of endurance to accomplish it. That means lately I’ve had to pump up the intensity of my workouts on my “off” days. This increased demand… well, hurts. When I go to begin these workouts… the butterflies gather in my belly. It’s almost like you are staring nose to nose with the possible fact that you can’t do what’s ahead of you. The battle begins and ends with that first rep or set. I’ve found ways that help me push myself. Staying positive is the best way to catch all those butterflies and set fire to the net (it’s okay, they aren’t real). I have this internal dialog in which the goal isn’t to pep me up…. but rather just see past the wall that’s there. In this dialog, I’ll use terms that put things into a better perspective. You’ve got to be sure you can do something before your body ever will be able to do it.
Did you see what happened? While you’re staring down this ugly dread…. you’re actually looking right in the face of opportunity. He’s looking back at you… wandering what you’re going to do next. Do you take this chance to grow from the inside out…. or do you just over look it… and trudge on about your lifestyle? In my humble opinion, if you aren’t working out with this mindset, then you’re missing out on bettering yourself from the inside out. Your body my get stronger but your willpower and mind will not.
You don’t have to set your goals so lofty so that you have to face this struggle each time. BUT… when you decide to have a real showdown… It’ll be there… waiting. Go look it in the face and smile…. knowing you’re going to be the one benefiting… and growing.
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Posted in Goal Progress at 5:36 pm by Dusty
Sunday brought me to 9,850 cumulative pullups this year. Today raised the total to 9,975 by adding 125 reps. I plan to add another 125 reps tomorrow. This should bringing me over the goal line of 10,000 reps. It should also allow for 100 extra reps, in case I’ve miscalculated somewhere. I don’t think this total is off by even one rep, but just to insure that it is correct, I’ve added those 100 reps. The finial rep count at the end of the day should look more like 10,101. :) I’m not sure why, but I like neat patterns and connections with numbers. Thanks for rooting for me along the way. We’re almost there. Stick with me for one more day through this steep climb!
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05.09.09
Posted in Uncategorized at 9:46 pm by Dusty
My normal weekly totals have brought me to 9,000 reps. Tonight, I’m cashing in all the reps that I have in “the bank” (I’m finally counting all the extra reps I’ve been doing beyond the daily goals). These extra reps bring my totals to 9,820.
It’s getting down to the wire now. I only need 200 reps to meet my goal of 10,000. I’m thinking about doing an extra 100 reps just to cover any possible errors in calculation. I’m pretty sure that this total is exact. I’ve used a dry-erase board to keep my tallies, and I’ve posted here weekly with my totals since the beginning. This blog has been so helpful.
With my total at 9,820, I’ll I’ll have to do 30 reps on Sunday (easily done and still considered a rest day). Monday and Tuesday each will bring in 125 reps. This is including the 100 “error proofing” reps. I think with this plan, reaching Tuesday’s goal won’t be so bad.
I hope to post daily from now until the goal is reached on Tuesday. Please, send me all your well wishes and positive thoughts and keep me in your prayers! This has been a passion since the first of this year. This year has been fast, but very good…. and very fun!
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