My First 2024 Pull Up Workout!

My First 2024 Pull Up Workout!

I had to step back a bit from training my upper body for the last 4 weeks of 2023.

This was due to different minor injuries, some tendonitis and chronic fatigue, after a full 2023 year of constant, non-stop work and workouts.

I stayed active everyday and arranged my workouts around legs, running and core during the month of December.

I also did some rehab work with bands and active mobility (wrists, shoulders, hips, knees and feet).

Today was my first “real” pull-push day in a month. It was great to be back at it!

I used an additional gripping tool that you simply wrap up around the pull up bar to make the bar thicker and harder to grip.

It makes it almost impossible to wrap your thumb around the bar making the forearms and the entire pulling muscle chain work much harder.

The "fat grip" pull ups are a great tool if you want to build strong forearms and increase your pull ups. They make pull ups twice as hard!

Here is what my full workout looks like: 200 pull ups, 100 dips and 100 leg raises.

I broke it down as follow:

• 100 “fat grip” pull ups: 10 x 10
• 100 Large band assist pull ups: 20-20-15-15-15-15
• 100 dips: 10 x 10
• 100 leg raises: 20 x 5

I took 45-90 seconds rest between sets.

What was your first workout in 2024?

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Calisthenics Training FAQ’s

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Frequently Asked Questions

1. Why did the author take a break from upper body training at the end of 2023? The author took a break from upper body training during the last four weeks of 2023 due to a combination of minor injuries, tendonitis, and general chronic fatigue that resulted from a year of constant work and workouts.

2. How did the author stay active during their break from upper body training? During their break from upper body training in December, the author remained active by focusing on legs, running, and core workouts. They also dedicated time to rehab work, using bands and active mobility exercises for their wrists, shoulders, hips, knees, and feet.

3. What is a "fat grip" and what is its benefit? A "fat grip" is a tool that wraps around a pull-up bar to make the bar thicker. This increased thickness makes it much harder to grip, forcing the forearms and the entire pulling muscle chain to work significantly harder. The author notes that this makes pull-ups "twice as hard" and is a great tool for building strong forearms.

4. What was the full workout routine for the author's first pull-push day of 2024? The full workout consisted of a total of 200 pull-ups, 100 dips, and 100 leg raises.

5. How was the pull-up portion of the workout structured? The 200 pull-ups were divided into two categories: 100 "fat grip" pull-ups, which were done in 10 sets of 10 reps, and 100 large band-assisted pull-ups, which were done in sets of 20, 20, 15, 15, 15, and 15 reps.

6. What was the recommended rest time between sets for this workout? The recommended rest time between sets for this workout was 45-90 seconds.