On Saturday I ended the first phase of the chin up program I’ve been on (if you want to see the program detailed please refer to my December 31st, 2013 blog entry). Hard to believe it’s already been four complete weeks but it has. I already documented my first week in the blog post on December 31st and here is the documentation for the subsequent three weeks. As you can see I was able to increase the total number of chin ups I did each week which was the goal. The last week I managed to bang out 100 chin ups a day (Monday – Friday) That was a psychological milestone of sorts since I picked that number precisely because it seemed intimidating. I was quite sore when I began my chin ups in the morning on some days but found that after that first awful set, my body adjusted pretty well and sheer determination kept me stuck fast to my goal. I was able to increase my number of chin ups in the 5 minute challenge each week until I got to week 4 when I got one less than I had the week before (44).
I found that the number of chin ups I could turn out over the course of the day increased quickly but the number I could do in a 5 minute span did not. Nevertheless, over the span of the 4 weeks I did 1,140 chin ups and that certainly has to count for something.
I can’t say that I see a dramatic difference in my physique but I can say that I think I see small changes. On the good side my whole upper body appears to be a bit thicker/more muscular which I love. I don’t think my biceps in particular look very different however. I’m anxious to start this next phase of weighted pull ups to see what happens next. As I did with the first phase I will modify the program a little. I will do the weighted chin ups twice a week over a 6 week period. This will help keep my elbows from getting sore. I think doing weighted chin ups the recommended three times a week for four weeks would put too much strain on them.
It should be interesting to see what the next six weeks brings in terms of my physique. I’ll let you know! In the meantime, keep chipping away at your own fitness goals. Let’s make good use of these first days of 2014!