Day 262 (M, 110919) — Making It UPs as I Go Along; UPs Workout – Day 4

Adapting to Improve.  I like my new UPs workout program.  In just one week I already feel  stronger and like the way I look in the mirror a little better (especially my chest).

Unfortunately, because of how I structured things at first, I was missing the intensity of continued effort I enjoyed during my months of Max Capacity Training;  I was not achieving the full-on sweatiness brought about by 16 minutes of go go go exercise.

Because of this, I’ve been thinking about ways to turn my UPs program into a faster, more compact MCT-style fat-burning workout.

On Monday and Tuesday last week, my first two UPs workouts, I did each exercise in turn, waiting the allotted time between sets.  Not only did this allow me to cool down too much between sets — there was a total of between 15.5 minutes to 18 minutes of down time — when I add in the time it took to complete each set, I was spending upwards of 30 minutes working out.

While this is not a problem per se, the fact that I was asking a harried Mrs. New John to take care of the kids for 30+ minutes during evening crunch time was.

On Friday I realized a solution: do my UPs workout as if it were an MCT Time Attack workout — superset the exercises so that the resting period for one is the working period for the next.

Last Friday, I did not superset in the pull-ups because my pull-up bar was down in the garage and I don’t feel like doing the other three exercises out there.  This week I will  change this and do all my exercise in the still-hot afternoon garage.

This way I get both the strength-building I like from the exercises and the sweat-inducing continuous effort I liked from MCT.

The only drawback from this plan, as I experienced last Friday, is that I cannot do as many reps in my final “max” set for each exercise.  Without the benefit of an actual rest period between sets, it’s tougher to punch out an extra 10-15 push-ups (etc.) than it otherwise would be.

Still, I think the benefits of a sustained heart rate will be worth the loss of a few reps.


Exercise, Part 2.  Today is Day 4 of my UPs workout.  I’ll use the “60-second rest periods” from one exercise to do the sets for my other exercises.

Set 1
Set 2
Set 3
Set 4
Set 5
Push-ups 21 25 21 21 28
Sit-ups 14 17 12 12 20
29 34 29 29 45
Pull-ups 4A 2Au 5A 3Au 1NM
For pull-ups, A = assisted, Au = Australian, NM = negative, max hang

Numbers in parentheses are seconds rest between sets.  For pull-ups, the rest period is 30 seconds between Sets 4 and 5.  Unless otherwise noted, I will do exactly the reps above for each set and add the Max Reps count for Set 5 after I am done.

UPDATE: I was right.  Doing them as full supersets (including pull-ups) made doing the last set max reps really tough.  I wanted to hit 30 push-ups but it was not to be.

My Max Hang pull-ups are getting better.  I am coming down much more slowly than just last week. =)


Plan for Week 38.

Day Fast? SCD? Run/Exer?
Sunday No Yes No
Monday Yes Yes Yes
Tuesday Yes Yes No
Wednesday Yes Yes Yes
Thursday Yes Yes No
Friday Yes Yes Yes
Saturday No No Yes
Red = a negative deviation | Green = a positive deviation | Blue = a note



One response to “Day 262 (M, 110919) — Making It UPs as I Go Along; UPs Workout – Day 4

  1. Pingback: Day 263 (T, 110920) — Stronger, Faster, Better | New John for a New Year·

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