At the beginning of the year when I started to work out again (haven't done it in three weeks since getting my cold) I got a pullup bar that goes over a doorway. I tried to do a pullup and a chinup. I can move about an inch and that's it! So I made a goal that I'll be able to do at least one pullup by the end of the year. Since then I've been doing negative pullups to build strength. A negative pullup is when you jump up into the top position on the bar and slowly lower yourself using your muscles. It's a lot easier than a pullup and it works all the same muscles. That's what the little booklet it came with said to do to build strength. They're actually pretty hard but unlike a pullup, I'm able to do them. The first time I did them, I did about 6 of them and for the next few days, my arms were SOOO sore! They haven't been sore like that since that first time though. My chest, arms and abs do feel a little sore each time I do them now though...but nothing that keeps me frmo moving in any direction at least.
The other goal I've made for myself is to become more flexible. Maybe you don't know this about me but I am VERY unflexible and have been more stiff than anyone else I've known. I guess that's what happens when you bike and skate all those years and almost never do a single stretch. Besides that, if I do the stretching right before I get into bed, it helps relax me. The stretches are a bit painful but as soon as I release my legs from them, it feels good and loose. So to make a measurable goal, I have chosen splits as my goal. There are three types of splits:, left, right and center. The center is the hardest to do. Left and right are technically on the same level but I've found that my right leg is more flexible than my left. As of right now (I didn't think to measure before I started but I haven't made a ton of progress just yet anyway) my left and right splits are both 15" off the floor. I haven't figured that out since my right leg is more flexible... but that's the way it is. I want to reach 8" off the floor by the end of the year. My center splits is 21" off the floor. I am aiming for 15".
1 day ago