red92gt
NFO? no. SNA? not yet. FNG? yep.
Well, I finally did it. Actually, I did better. 21 pullups. I know a big thing that I was searching for before starting the program was a detailed journal of progress and any thoughts someone going through the program might have had. I figured that I'd help out and post up the log I kept while doing the Armstrong program. If anyone interested has questions you can pm me. Train hard
Chris
ARMSTRONG PULLUP PROGAM
NOTE: This was done without the morning pushups. This was due to conflict with my training schedule, as you want to have 3-4 hours between pushes and pulls. My main training (coming back from a broken foot) was on an ergometer (rowing machine), and involved a lot of work from my arms and upper body. Specifically lats, biceps, abs, and pecs. It is worthwhile to note that due to these also being the key muscle groups for pullups (overhand, palms facing away), I was more than likely overtraining the muscles, in addition to tiring them out by rowing before doing the pullups. I would undoubtedly expect someone who was not overtraining the same muscles (especially right before the pullups) and doing the morning pushups to have much quicker progress than I did. As they say, you get out what you put in. Make sure the Friday workout is the one from the week that you absolutely don’t want to do again, and push yourself. You WILL see results. Finally, there has been a lot of confusion over the day 3 workout. For some reason nobody has corrected it, but if you are reading a standard version it will only have you doing 6 sets. This is incorrect. The day should be as follows: 3 sets regular overhand grip, 3 sets with palms facing inward and pinkies touching, and then 3 sets overhand widegrip (your hands should be farther apart than your shoulders). Rest 1 minute between sets.
Good luck, stay moto.
My progress: Week 1: 10 pullups
Week 10: 21 pullups
Week 1
M: 1 10
2 6
3 5
4 5
5 4
T: 6 Sets
5 Of 7th
5 Max
W: Training Set = 2Pullups *Baseline, but will need more (too easy)
Th: Training Set = 4 Pullups
12 Full Sets
*Raise to 5 next week
F: Missed this workout…oops
Week 2
M: 1 10
2 7
3 6
4 6
5 5
T: 6 Sets
6 Of 7th
5 Max
W: Training Set = 5 Pullups
Th: Training Set = 5 Pullups
10 Full Sets
*Raise to 6 next week
F: Day 1 Workout
1 12
2 7
3 6
4 6
5 6
Week 3
M: 1 13
2 8
3 6
4 6
5 6
T: 7 Sets
6 Of 7th
6 Max
W: Training Set = 6 Pullups
Th: Training Set = 6 Pullups
9 Full Sets
*9th set was sketchy, keep TS at 6 next week
F: Day 2 Workout
7 Sets
7 of 8th
7 Max
Week 4
M: 1 13
2 9
3 7
4 7
5 6
T: 8 Sets
8 Of 9th
7 Max
W: Training Set = 7 Pullups *Couldn’t complete last 3 widegrip, lower back to 6
Th: Training Set = 6 Pullups
10 Full Sets
*Raise to 7 next week
F: Day 1 Workout *Muscles already worked hard, and rest was accidentally 1 min instead of 1:30
1 12
2 7
3 6
4 6
5 6
Week 5
M: 1 14
2 9
3 7
4 7
5 7
T: 9 Sets
7 Of 10th
7 Max
W: Training Set = 7 Pullups
Th: Training Set = 7 Pullups
7 Full Sets
*Keep 7 next week
F: Day 2 Workout
10 Full sets
7 Of 11th
7 Max
Week 6
M: 1 15
2 10
3 8
4 7
5 7
T: 8 Sets *done at 3am, very tired (hey, at least I did it)
8 Of 9th
7 Max
W: Training Set = 7 Pullups
Th: Training Set = 7 Pullups
9 Full Sets
*Raise to 8 next week
F: Day 4 Workout
10 Full sets
Week 7
M: 1 16
2 11
3 9
4 8
5 8
T: 11 Sets
9 Of 12th
8 Max
W: Training Set = 8 Pullups
Th: Training Set = 8 Pullups
9 Full Sets
*Raise to 9 next week
F: Day 4 Workout
10 Sets
Week 8
M: 1 16
2 12
3 10
4 8
5 8
T: 12 Sets
10 Of 13th
10 Max
W: Training Set = 9 Pullups
Th: Training Set = 9 Pullups
9 Full Sets
*Raise to 10 next week
F: Day 1 Workout
1 17
2 12
3 10
4 9
5 9
Week 9
M: 1 16 *Didn’t feel right today, can’t win em all. You will have bad days, sometimes weeks. Don’t
2 10 sweat it.
3 9
4 9
5 8
T: 12 Sets
11 Of 13th
10 Max
W: Training Set = 10 Pullups *Could not complete last 3 widegrip sets
Th: Training Set = 10 Pullups
6 Full Sets
*Keep 10 next week
F: Day 4 Workout
7 Full sets
Week 10
M: 1 19
2 13
3 11
4 10
5 10
T: 13 Sets
11 Of 14th
10 Max
W: Training Set = 10 Pullups
Th: Training Set = 10 Pullups
10 Full Sets
F: Day 1 Workout
1 21!
2 14
3 12
4 11
5 10
Chris
ARMSTRONG PULLUP PROGAM
NOTE: This was done without the morning pushups. This was due to conflict with my training schedule, as you want to have 3-4 hours between pushes and pulls. My main training (coming back from a broken foot) was on an ergometer (rowing machine), and involved a lot of work from my arms and upper body. Specifically lats, biceps, abs, and pecs. It is worthwhile to note that due to these also being the key muscle groups for pullups (overhand, palms facing away), I was more than likely overtraining the muscles, in addition to tiring them out by rowing before doing the pullups. I would undoubtedly expect someone who was not overtraining the same muscles (especially right before the pullups) and doing the morning pushups to have much quicker progress than I did. As they say, you get out what you put in. Make sure the Friday workout is the one from the week that you absolutely don’t want to do again, and push yourself. You WILL see results. Finally, there has been a lot of confusion over the day 3 workout. For some reason nobody has corrected it, but if you are reading a standard version it will only have you doing 6 sets. This is incorrect. The day should be as follows: 3 sets regular overhand grip, 3 sets with palms facing inward and pinkies touching, and then 3 sets overhand widegrip (your hands should be farther apart than your shoulders). Rest 1 minute between sets.
Good luck, stay moto.
My progress: Week 1: 10 pullups
Week 10: 21 pullups
Week 1
M: 1 10
2 6
3 5
4 5
5 4
T: 6 Sets
5 Of 7th
5 Max
W: Training Set = 2Pullups *Baseline, but will need more (too easy)
Th: Training Set = 4 Pullups
12 Full Sets
*Raise to 5 next week
F: Missed this workout…oops
Week 2
M: 1 10
2 7
3 6
4 6
5 5
T: 6 Sets
6 Of 7th
5 Max
W: Training Set = 5 Pullups
Th: Training Set = 5 Pullups
10 Full Sets
*Raise to 6 next week
F: Day 1 Workout
1 12
2 7
3 6
4 6
5 6
Week 3
M: 1 13
2 8
3 6
4 6
5 6
T: 7 Sets
6 Of 7th
6 Max
W: Training Set = 6 Pullups
Th: Training Set = 6 Pullups
9 Full Sets
*9th set was sketchy, keep TS at 6 next week
F: Day 2 Workout
7 Sets
7 of 8th
7 Max
Week 4
M: 1 13
2 9
3 7
4 7
5 6
T: 8 Sets
8 Of 9th
7 Max
W: Training Set = 7 Pullups *Couldn’t complete last 3 widegrip, lower back to 6
Th: Training Set = 6 Pullups
10 Full Sets
*Raise to 7 next week
F: Day 1 Workout *Muscles already worked hard, and rest was accidentally 1 min instead of 1:30
1 12
2 7
3 6
4 6
5 6
Week 5
M: 1 14
2 9
3 7
4 7
5 7
T: 9 Sets
7 Of 10th
7 Max
W: Training Set = 7 Pullups
Th: Training Set = 7 Pullups
7 Full Sets
*Keep 7 next week
F: Day 2 Workout
10 Full sets
7 Of 11th
7 Max
Week 6
M: 1 15
2 10
3 8
4 7
5 7
T: 8 Sets *done at 3am, very tired (hey, at least I did it)
8 Of 9th
7 Max
W: Training Set = 7 Pullups
Th: Training Set = 7 Pullups
9 Full Sets
*Raise to 8 next week
F: Day 4 Workout
10 Full sets
Week 7
M: 1 16
2 11
3 9
4 8
5 8
T: 11 Sets
9 Of 12th
8 Max
W: Training Set = 8 Pullups
Th: Training Set = 8 Pullups
9 Full Sets
*Raise to 9 next week
F: Day 4 Workout
10 Sets
Week 8
M: 1 16
2 12
3 10
4 8
5 8
T: 12 Sets
10 Of 13th
10 Max
W: Training Set = 9 Pullups
Th: Training Set = 9 Pullups
9 Full Sets
*Raise to 10 next week
F: Day 1 Workout
1 17
2 12
3 10
4 9
5 9
Week 9
M: 1 16 *Didn’t feel right today, can’t win em all. You will have bad days, sometimes weeks. Don’t
2 10 sweat it.
3 9
4 9
5 8
T: 12 Sets
11 Of 13th
10 Max
W: Training Set = 10 Pullups *Could not complete last 3 widegrip sets
Th: Training Set = 10 Pullups
6 Full Sets
*Keep 10 next week
F: Day 4 Workout
7 Full sets
Week 10
M: 1 19
2 13
3 11
4 10
5 10
T: 13 Sets
11 Of 14th
10 Max
W: Training Set = 10 Pullups
Th: Training Set = 10 Pullups
10 Full Sets
F: Day 1 Workout
1 21!
2 14
3 12
4 11
5 10
