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Training to do a pull up and other feats of strength..

Wednesday, March 07, 2012

I'm feeling good about Livefit. I'm 3 days into the 3rd week and I'm challenging myself with the weights. I'm doing enough that I don't go to complete failure on the exercises but it is a challenge to finish the last few reps in the last set.

I've also been thinking about how I'm going to achieve the other goals on my list I make every Sunday (30daypush.com). 1 of those goals is to be able to do a pull up or chin up. Its something I've never been able to do and I think its an incredible show of strength to be able to do it...especially if you are a woman.

On Sparkpeople I found an article on how to train to do a pull up and I'm going to start incorporating that into my workouts. To start out with I need to be able to do 25% of my weight for 3 sets, 12 reps on the seated lat machine. This would be about 42 lbs for me. I can do 3 sets of 12, at 30 lbs fine. I'm starting to work on 40. My last workout I did the last set at 40 and it was a challenge. Ideally I'm supposed to train for this 2-3 times a week. I did back/biceps yesterday and I'm going to tack on another lat pulldown workout on Friday. When I get to phase 2 on Livefit I think I'll be ready to train for this 3x's a week...I just have to watch not to work my back 2 days in a row.

So for anyone curious Spark recommends that after you can lat pulldown 25% of your weight you move on to 50%, then 50% standing, then 80% standing..by that point you should be able to do a pull up. Chin ups are easier so I'm thinking if I'm training for pull ups I'll certainly be able to do those as well.

Another of my goals is to be able to do at least 20 push ups on my toes. I saw Michele Obama do 25-30, on her toes, on The Ellen Show. Do you know how impressive that is? Its really not easy to do push ups on your toes though people make it look easy. Right now I'm at 2-3 on my toes and then livefit has me doing 3 sets of 10 which I finish on my knees. I've decided to tack an extra push up workout on Saturday and when phase 2 rolls around I may throw in another day of pushups during the week.

In my mind these seemingly basic exercises are truly feats of strength. I like the idea of working towards goals like this. It takes the focus off of...OMG I have to lose all this weight... to wanting to be strong and realizing the weight will come off (of course with watching diet and consistent exercise). When I get to the point where I can do a pull up you can bet I won't want to let that strength go. When I can do 20-30 push ups on my toes, I won't want to let that go. I want to be the woman that people look at and have no clue just how strong I am until I bust out some pull ups or can do all those push ups.

I'm quite enamored with that new Reebok commercial where that girl is doing the crossfit type exercises. That is the kind of motivation I like.
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Member Comments About This Blog Post
  • LOWFATFOODIE
    Wow- Great goals. Thanks for the motivation.
    Pullups come in Week 5, so keep it up! I'm in week 5 and I can only do the alternatives. I can only 30% of my body weight in lats and I'm still trying to improve my form on on the toes pushups-- its actually my core that fails before my arms there. Its great motivation to have improvement though!
    3391 days ago
  • _JODI404
    Great goals!! I am working with a personal trainer, and he has me doing a lot of push ups and assisted pull ups with the machine. They are H A R D. I totally agree... I will feel very empowered when I can do these in full form, unassisted!
    emoticon emoticon emoticon
    3392 days ago
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