First pull-up workout according to a training plan... my training diary entry from August 12 2026

_{(These palm trees stood in the front garden of one of the places I stayed at during my vacation in Thailand.)}

Hi Actifitters,

after managing nearly six pull-ups with the help of a resistance band last time, today marked the first workout following the training plan. I had set out to start this as soon as I could do five pull-ups.

The training plan is based on how many pull-ups you are already able to perform clean. Since I can only manage a single rep without a resistance band, I had to start with the very first intermediate goal in the plan.

The first goal according to the training plan (26):

Now you’re probably wondering how on earth that’s supposed to work when the guy isn’t even capable of doing two pull-ups.

The repetitions required here are not about performing pull-ups themselves, but rather about slowly lowering yourself from the top position of a pull-up—with your chin at bar level. The lowering phase should take about three seconds. This is said to be the best way to build the strength needed to master pull-ups in the future.

I have to say, this type of workout is pretty intense. I really struggled at times, and my heart rate shot way up. Here are the results of my first attempt.

Yesterdays attempt (20):

As you can see, by the penultimate and final sets, I was no longer able to lower myself in a controlled, slow manner. So, there is still a lot of work to be done. However, I’m already looking forward to the next session and am curious to see how I’ll fare then.

In addition to a few other dumbbell exercises, a few kilometers on the indoor bike were also on the agenda. It started with a moderately difficult sprint training session provided by Zwift. Here are some numbers:

Duration - 0:42:08
Distance - 22.55 km
Average speed - 32.1 km/h
Maximum speed - 43.8 km/h
Average power output - 165 watts
Maximum power output - 382 watts
Average heart rate - 130 bpm
Maximum heart rate - 152 bpm
Average cadence - 89
Maximum cadence - 127
Calories - 400

I also decided to complete the "Climb of the Week." Since I had already completed the course at two of the four difficulty levels, I tackled the two remaining (easier) levels. I had already ridden the "Heroic" version of the climb (125% gradient) at some point in the past. I had also ticked off the standard version. That left the 75% and 50% variants. I really gave it my all on the 75% version. Here are the numbers:

Duration - 0:19:54
Distance - 10.69 km
Elevetaion gain - 110 m
Average speed - 32.2 km/h
Maximum speed - 58.6 km/h
Average power output - 223 watts
Maximum power output - 408 watts
Average heart rate - 149 bpm
Maximum heart rate - 174 bpm
Average cadence - 87
Maximum cadence - 101
Calories - 254

I completed the 50% variant in Zone 2. I didn't have enough energy left for anything more, so I was able to use this easy climb as a cool-down.

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Mission 80 (Day 45 = 87.5 kg / Goal = 80.0 kg / Initial weight = 90.0 / Total loss = 2.5 kg)

Since I was very well-behaved again yesterday following my cheat day the day before, I was pleased to see a moderate weight loss of 400 grams today.

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Today, I have limited time for my workout again, as I have to head to the office later. So, I’ll focus on push-ups and possibly a shorter session on the bike.

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Daily HSBI raffle (The rules)

Congratulations @burn950, you won today's share... it has already been sent.

If you also want to win a HSBI share simply leave a comment. The winner will be announced in the next report.

That's all for today.
Be kind to each other and keep moving!

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