Pull ups   are one of my favorite forms of exercise.  Hard to beat 'em.

You can’t deny the power of the pull up; a beautiful physique can be sculpted with the simple pull up. It broadens and strengthens the back, while sculpting the waist in one fluid easy to understand (but difficult to do) maneuver.

The prime mover for the pull up is the lattismus dorsi. Surprisingly, the pull up engages the core a great deal. The secondary movers and stabilizers for the pull up include the trapezius, rhomboids, biceps, serratus anterior, transverse abdominus and the obliques. 

From my experience I would say go gently and do not really play the edge while doing pull ups or the other I mentioned. We all have our thresholds so pay close attention to what the body is telling you.

Now I will do pull ups  on my non swimming days, because I found out that doing them every day wears out my arms and thus ruins my swimming. By the way I do stretch afterwards to maintain fleixibility. 

Today I have been cycling to work 20 miles and I am keeping rest day from pull ups today as because, Yesterday I have been doing them 3 times as a: 1 set of 9 with robus resistance band to warm up, 2nd set I have done 15 pull ups with power band with 60 second rest between sets and last 3rd set of 16 pull ups I have completed two hours later using power resistance band.


I have fuel myself with Protein Chocolate Latte Smoothie before I headed up to bike ride. 

  • 1 handful of spinach leaves
  • 1 scoop of vanilla protein powder
  • 1 tsp of cocoa powder
  • 1 drop of stevia
  • 1 tbsp flaxseeds
  • 1 tsp macca powder
  • 1 tsp spirulina
  • 20 g oats
  • 2 tbs almond butter
  • 100 ml soya unsweetened milk
  • 150 ml water