One of my goal for year 2017 is to be able to do 3 pull ups by the end of the year. Up until now, this goal seems far from reach. I was training for my second Spartan Race which was the Spartan Sprint KL 2017 since beginning of the year mostly upper body and grip strength. I was very happy when I was able to go across the monkey bars and also able to perform one hand dead hang on both hands longer than before! However, after taking a week rest to Hong Kong last February, I lost most of my upper body strength in just one week! Is it because of the over indulgence of irresistible food during that time?

I guess my foundation was not solid enough for me to slack and overindulged. I am determined to gain back my strength and reach my goal!

3 pull ups by the end of the year. 

This program was shared to me by my boyfriend who is also a Spartan Race enthusiast (he is also the one who brought me into this frenzy). I could not thank him enough for trying his best to support me mentally and physically while I go through this process of personal development and achieving my goal! Michael Eckert’s pull-up program for beginners is a 8 week program design to help people who can’t do a single pull-up (like me) achieve their first,second, and etc pull-ups.

Week 1 & 2 

I attended body pump class at my local gym instead because I feel it has what is required in the program for the first two weeks, bicep curls, push ups, and bend over rows.

Week 3 & 4

Day 1

Before I start my workout, I roughly estimated my one rep max by feeling the weight of the dumbbell with the number of reps I can do during warm up.

Warm up

10 mins of skipping rope

5 min of dynamic stretches

3 sets bicep curls (warm up weight, 5 kg)

3 sets lateral curls (warm up weight, 5 kg)

Workout

1. Bicep curls @ 50% of max rep 

       20 reps x 2 sets (rest 45 secs between sets)

**In this case, I have remained with my warm up weight which was 5 kg

REST 60-120 SECS

2. Bicep curls @ 60 % of max rep

15 reps x 2 sets (rest 45 secs between sets)

**I increased my weight to 6 kg and I think that was enough to push my biceps out of its comfort zone

REST 60-120 SECS

3. Bicep curls @ 75 % of max rep

10 reps x 1 set (rest 45 secs between sets)

**I remained the weight at 6 kg

REST 60-120 SECS

4. Bend over row @ 60 % of max rep

15 reps x 2 sets (rest 45 secs between sets)

**I used a bar for this at 5 kg each side

REST 120 SECS

5. Bend over row @ 75 % rep max

12 reps x 2 sets (rest 45 secs between sets)

REST 120 SECS

6. One arm dumbbell row @ 75 % max rep

15 reps x 3 sets (rest 60 secs between sets)

REST 60 SECS

**Weight used each hand is 6 kg

 7. 90 degrees isolated dumbbell hold @ 80%

4 sets x 20 secs hold (rest 60 secs between sets)

** A pair of 6 kg dumbbells. This was a killer as my right wrist was a bit weak, Form was not too good as my biceps were on fire!!

REST 120 SECS

8. Bicep curls @ 50 % max rep

15 reps x 2 sets (rest 45 secs between sets)

REST 120 SECS

9. Dead hang

2 sets x 60 seconds (rest 120 secs between sets)

COOL DOWN

This is a good start and I am one step closer to my goal! 🙂

That is all for tonight! For more information about this program, do check out Michael Eckert at www.michaeleckertfit.com .

 

Lynn.