All posts in Bodyweight Training

Brush Your Teeth & Workout At The Same Time

Happy singles awareness day everybody!!!

Whether you are single or taken, I hope you keep your teeth clean.

Because you do brush your teeth regularly right? :/

I hope so…

Anyway, here is a short video of how I usually brush my teeth and get a quick pump at the same time 😀

Be creative & have fun in your training.

Attack Life & Get Stronger

– Luis Carrillo

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Recommended Workout Programs
========================

Lean Hybrid MuscleBuild Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight BodybuildingGain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone

Grow Stronger MethodGet Stronger & Lift Heavier Weights Without Adding Bulk!

Warrior Upper Body – Learn how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pull Ups

15 BackUp Workouts – Short on time? No Equipment? Or Are Bored & Need a Challenge? – I Got You Bro!

Encyclopedia of Underground Strength and Conditioning Book Chapter

Underground Strength Book – Why I train the way I train.

I still remember the first time I decided to do a dumbbell clean & jerk with a 45 pound DB at LA Fitness – feels like it just happened yesterday.

I was doing my typical bodybuilding workout – 4 sets of 12 reps & body part splits – today was shoulder day & I had been consuming training advice from from this bald guy named Zach Even-Esh.Zach Even-Esh rock training

His style of training was unconventional – using tires, rocks, ropes and playgrounds as workout material. It was a little crazy for me back then since I was used to just going to the commercial gym and training there like everyone else. But one of the exercises that Zach kept repeating over and over was overhead presses with rock and dumbbell clean and jerks.

So while at the gym I decided to do a DB clean & jerk & since then I haven’t trained the same. The explosiveness of that movement hooked me & I needed more aggressive training.

Slowly I learned more & more from Zach until my training evolved into being part underground – training with an aggressive attitude & not making excuses.

If you have ever wondered why I train at playgrounds, use sandbags, rocks, playgrounds & love to simply train with anything – it is all because Zach injected me with his Underground Strength DNA ever since I started incorporating his training style.

This week he released his first published book & I am stocked! I just ordered & can’t wait to attack it.

Check out the trailer – it will make you wanna go tear it up!

Encyclopedia of Underground Strength and ConditioningPurchase the book at:

==> Dragon Door

==> Amazon

==> Kindle

There are some bonuses you can get if you purchase by tonight, but knowing Zach’s quality of products the bonuses are just extra icing on the cake – the book alone is worth it & I highly recommend you get it.

Matt WichlinskiEverything you need to know about getting stronger and mentally tough is covered in detail in this book. If you are looking for a shortcut, or don’t have a true desire to work as hard as possible, this book is not for you. This book is all about embracing the effort, doing your best, inspiring everyone around you, and being the consummate leader of your social circle, all while becoming the strongest version of yourself.

This book is loaded with inspirational stories and informational programs that work. Zach’s training methods are intense and his passion is unparalleled; if you want to succeed, this book is for you.”—MATT WICHLINSKI, Strength Coach, WWE Performance Center

Attack Life & Get Stronger

— Luis Carrillo

P.S. If you get the book at anytime, forward me your receipt to beastlifestyle [at] gmail.com & I’ll give you my book: 15 No Excuses Workouts as a bonus.

No Mirrors, No Towels, No Rules

Yo guys what’s up!

It is Monday, another start of the week to kick ass!

A few months ago I put up a video, sharing how to do pull ups with just a door

You can see it here:

Got some fun comments about it on Facebook, but my goal with this video was to make you see how lack of equipment is not a valid excuse for you to not get results.

How when you have nothing, all you can do is rely in your creativity to find a way to make things happen!

military deadlifts - no rules training

One of the things that always fires me up is seeing beasts training outside their houses with just a simple bench, a barbell and some rusty plates – No Mirrors, No Towels, No Rules

Just moving heavy iron, sweating buckets & playing loud music!

Why can’t there be more people with this attitude?

But at least You Get It!

You don’t make lame excuses as to why you can’t do something

You just put in the work & constantly seek improvement, never conforming to the idea that you are strong enough. You might reach your current goal, but there is always another bigger & scarier goal waiting right after that one.

This is a never ending journey of growth & the sooner you comprehend that, the more you can enjoy the pain, sweat & blood that comes from training.

That’s it for today: Never conform & always seek to be better than yesterday!

Attack Life & Get Stronger

Luis Carrillo

========================
Recommended Workout Programs
========================

Lean Hybrid MuscleBuild Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight BodybuildingGain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone

Grow Stronger MethodGet Stronger & Lift Heavier Weights Without Adding Bulk!

Warrior Upper Body – Learn how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pull Ups

15 Backup Workouts Sale!

What is up guys!

Hope you are having a kick ass day

Since we started May (a brand new month to break records) and I have been a little MIA for the past months I decided to have a sale on one of my workout products!

Not only that but I know that once you get a hold of these workouts, your mind will be open to trying new workouts & making less excuses.

I currently sell my “15 Backup Workouts” for $5 which is already a steal….BUT to make it a No-Brainer I dropped the price to $1 Dollar!

Yup! Just One Buck!

1 dollar saleThat way you don’t have an excuse to not get them.

If you sometimes are:

  • Busy on time
  • Without workout equipment
  • Or bored with your current workout & need a challenge

Then open up the guide, pick one of the workouts & get to work! – No Excuses!

The sale will be going until Wednesday May 7…After that the price will rise.

So if you want an extra 15 workouts to add to your arsenal, then take advantage of this offer & get results!

15 Backup Workouts

-> Click Here to Take Advantage of this Offer <-

That’s it,

Take Action & Get Stronger!

Luis Carrillo

P.S. If you are one of those people that like to try things before they buy, then here you go: Here is a free sample so you can taste one of these workouts & then make up your mind.

Bodyweight Training Healed My Dislocated Shoulder & Uncomfortable Back Tightness

2 years ago I dislocated my shoulder while doing a Kettlebell Press. It was my first time using a KB, it had just arrived in the mail & I was excited to use it ASAP, so I did. I didn’t know proper technique, nor had I warmed up, but I didn’t care.

I get the bell & as soon as I press it up I realized how different the weight distribution on KB’s are from standard dumbbells. As I pressed the bell down I extended my shoulder to wide(as opposed to keeping it close to your body) & felt a pop on my shoulder. I didn’t think much of this but I stopped using the bell for that day.

My shoulder kept bothering for the next 3 months & I didn’t know I had dislocated it until I was in Florida, in a chiropractor’s office where Elliott Hulse took us as part of his Strengthology Workshop. It was there that the chiropractor told me in a very calm & relaxed tone “Oh yeah, you dislocated your shoulder”

My Un-healing discomfort finally made sense after that day & to top it off I also had developed back pain & tightness from driving daily for 8hrs a day. So at this stage my body was what you would call “Fucked Up” & I needed to fix this somehow.

Since weightlifting was uncomfortable at this stage (from all my imbalances) I decided that I would only focus on doing bodyweight exercises for the next 3 weeks.

Back MuscleI decided to follow Zach’s Bodyweight Bodybuilding program for the next weeks in order to reconstruct my body. (You can even see my journey on this blog: http://strengthcasestudy.com/)

My goal was only to take 3 weeks off from lifting & then get back into it, but the results I got from doing only bodyweight workouts, made me workout with only bodyweight training for the next 3 months!

During this time I also:

  • Ate clean
  • Did a lot mobility work, foam rolling & stretching
  • Strengthened my shoulder big time thanks to handstands
  • Got rid of my back tightness
  • Eliminated my shoulder discomfort
  • Improved my posture
  • Improved cardiovascular health (since I did more running)
  • Gained 5 pounds of muscle
  • Increased my strength with pull ups
  • Had lots of energy which I used to work on my online biz
  • And developed my no excuses workout anywhere attitude (since you can train anywhere with your own body)

My goal was to on reset my Bodyweight foundation & take break from the stress of heavy weights

And in turn developed a passion for bodyweight training & reconstructed my whole body physically & mentally for the better.

If you currently are somebody that has always lifted weights, I would highly recommend that you take 2-3 weeks off from the weights & just focus on doing bodyweight only. You will not loose any strength (quite the opposite actually since you will improve you stabilizer muscles & use your whole as a unit in order to get stronger) & your joints & ligaments will feel awesome afterwards!

The worst thing that could happen is that your upper, lower & middle back, shoulders, legs, arms & core will get stronger, You will increase core stabilization, & become more flexible and mobile (Not that bad right?)

If you need a Done For You Bodyweight Program that will work, then click here & get ready to feel & be awesome!

And If you have any questions regarding my bodyweight journey, drop them below. I will be glad to answer them.

Attack Life & Get Stronger,

Luis Carrillo

 

Opportunistic Pull Ups at the Park

What’s up Beast!

Earlier this week I posted a video showing how you can do pull ups in many different places at the park.

Not just in the obvious monkey bars, but with swings, trees, metal pipes and anywhere I could hang in the playground area.

I’ve been getting good feedback with this video so I will do more like these showing you how you can workout and do different exercises anywhere.

“If you can bypass looking at the obvious then you’ll find opportunities everywhere!”

I would love to see more people having this “opportunistic” way of looking at exercise, so I am exited to make more videos.

If you have any specific exercise you wanna see let me know so I can make it happen…and if you have a video of you doing any type of of opportunist exercises or street workouts (with or without weights) drop the link in the comments below, I’d love to share it on my Facebook Page to get more people fired up!

That’s it for today,

Keep Attacking Life & Getting Stronger,

Luis Carrillo

Free No Gym Equipment Workout

Yo! What is up!

Hope you are having an awesome start of week so far

I just finished setting up a workout guide for you, & instead of telling you more about it I wanna give you a free sample of it

A free sample? Yup! I want you to taste it first

You can download your free workout here

Or just follow the workout below:

1A) Incline Push Ups 5x 15 (Last set max out)
1B) Jump Squats 5 x 10
1C) Tree Pull ups 5 x Sub Max Reps (Last set max out)
Rest 1 Min between each superset

2A) Dips/Recline Rows 5×15
2B) Jumping Lunges 5×10
2C) Tree or Monkey bar Chin Ups 5x Sub Max Reps (Last set max out)
Rest 1 Min between each superset

3C) Leg Raises 5x 10 (on pull up or parallel dip bars)
Rest 30 sec between each set

4)Parkour Rolls 4×3 (Make sure to do it on grass so you don’t hurt yourself)
Rest 30 sec between each set

5) 3 Sprints x 10 sec or find a long distance (Max Out)
Rest 15 sec between each set

No equipment is needed for this workout if you are at a playground or even at home (you’ll just need a door frame pull up bar)

15 Backup WorkoutsGive it a try & let me know how it goes

The full guide contains 15 workouts that you can use next time you are short on time, don’t have any or very little equipment or when you want a crazy challenge

But before you get it, give the workout above a try

It’s perfect for you if you have no equipment!

Talk soon,

Attack Life & Get Stronger

Luis Carrillo

10 Things Dragon Ball Taught Me About Working Out

If you grew up in the 90’s like me, then the Dragon Ball saga was a big part of your childhood (both the original DB & DBZ). Not only did this awesome anime show made you wish that you were born with Saiyan blood but it also taught you values about strength & health without you even realizing it.

Below I have written 10 lessons that were taught & reinforced from watching this show, so I want you to sit back & enjoy the lessons! (And if you have never seen DB, then no worries, you will still learn from these powerful lessons)

#1 – You only grow stronger after you recover:

This was always highlighted by the Sayains since they became stronger after recovering from every battle. In one episode Vegeta asks Krillin to attack him just enough so he is borderline dead so that he can have Dende (a Namekian healer) use his powers on him in order to be healed since after his full recovery he would be stronger.

Now while you might not recover fast or fully at all from a near dead experience, this principle is true in the real world.

When you train your muscles; get micro tears from the stress you inflicted on it. After you let your body recover with proper rest & nutrition your muscles get stronger in order to withstand this stress the next time you train. So you too like Vegeta grow strong after recovering from your training session, since growth occurs during your recovery process. So make sure that if your training hard, that you also rest enough to recover!

#2 – When you learn to connect your body & mind your ultimate power unleashes:

This is touched on several times in the saga is when Goku is learning new attacks. He is told by his masters that he must learn to connect mind & body as one in order to unleash his new powers. (although those might not the the exacts words they use, they imply do imply this to some degree)

While we may not have the ability to get Goku’s powers, when we do learn to use our mind when working out we become a lot more powerful. It’s kinda like a hidden power that we have since training is a lot more mental than physical.

You can clearly see this when you are doing something new or pushing your limits to new heights. For example I had to tap into more than just my physical strength the first time I lifted atlas stones, not only was it a new exercise for me so my body was not used to it but I struggled to even get one rep since my height was a disadvantage. I was tired and bruised after 5 or so reps, but I was determined to get at last get one rep…and at this point it was more of a mental battle than anything else.

It is hard to describe exactly what happened but my refusal to give up along my will to make it happen, made the tiredness disappear and let me get one rep after failing several times before.

Many times when you push yourself to the point where you don’t know if you can get one more rep, or push yourself to finish a conditioning workout, you kinda enter a zone where you can clearly divide your mind from your body and are able to talk to yourself from an outside perspective…You start to have self conversations and see what you are really made off.

This is not something that you can just think and realize, but if you have pushed yourself to the limits before then you know what I am talking about…It is a zone where you not only strengthen your body by pushing it harder, but strengthen the mind by overcoming the resistance and thus making you mentally stronger.

#3 – Training will make you HUNGRY so fuel up with good nutrition to grow stronger

In the episode below Goku throws away a can of beer in exchange for a sports drink after training under 100xGravity, and then makes a funny comment about it.

Although the importance of a good nutrition is not always verbally highlighted in the show, you can clearly see that healthy food was emphasized as being good fuel for the body since is mostly shown trough the show (meat, fish, fruits, vegetables, noodles, rice, etc)

The characters never had an exact eating plan, you kinda just see them eating A LOT of healthy & delicious look food after hard training & battles. This is certainly one way of eating that you can use if you train hard & don’t wanna worry too much about specific times when you gotta eat (although if you trying to reach a specific goal such as getting down to 10% BF then being more specific with your meals might be better)

So the big take away is that if you are training hard you will need to eat a lot of strong & healthy food in order to get stronger & healthier.

And very importantly don’t deprive your body of food if you are hungry, if you are training hard you will use a lot of energy so supply your body with some good fuel.

#4 – Use your environment to train – rocks, trees, hills, water, etc

When Goku was young he didn’t train at a gym or anything like that instead he trained outdoors using his environments: Pushing & throwing rocks, swimming along sharks, climbing trees to get fruits, fighting dinosaurs, etc.

Even when Goku & Krillin started training with Master Roshi he made them, sprint, deliver milk all around the city, running up mountains, swim with sharks & work in the field in order for them to gain endurance, strength & discipline.

While the conditions they trained under were extremist, we too can use our environment to train: throwing, lifting and carrying heavy rocks or logs, swimming & sprinting at the beach, hiking mountains, farmer walking buckets of sand, sprinting at the park, pushing your car, climbing and doing pull ups on trees, etc…

We can always use our environment to train, as all we need is our bodyweight & something heavy to supply resistance. So if you think you need a gym in order to train, then think again.

#5 – There will always be someone stronger than you out there, so keep training!

This was part of the reason why Goku always wanted to get stronger, so he could fight & against stronger enemies. In your own training this might also be part of the reason why you seek more strength. And although you won’t be fighting against monsters you will face sport challenges where you gotta be stronger than your competition in order to win.

Your life is not just physical battles but emotional & spiritual ones as well, so training to be physically strong is not only helpful in athletics but also dealing with challenges in your life, whether it be: a race or competition, financial trouble, breaking a bone, bad relationship, etc.. you gotta learn to fight trough the hardship and conquer it (you don’t just train to get stronger physically but mentally as well)

#6 – Aesthetics show up when you train hard, sleep right & eat god food

Throughout the whole DB show training & fighting always occurred, so the characters always naturally developed a strong, muscular and powerful look. But while it is a fictional show this is true in real life: If you traing hard, eat right & get proper rest you will develop a strong & aesthetically pleasing body – it’s just the look you get from being an athlete

So if you wanna sport a badass look then train hard & take care of yourself, it is bound to happen overtime if you stay committed…I mean just look at the physiques of ancient warrior (Vikings, Spartans, Knights, etc) all they did was train, eat & kill & they had these rugged & strong physiques that not only looked strong but were damn strong.

So don’t just pump out a few sets of dumbbell curls at the gym, get under the bar & do heavy squats, deadlifts, overhead presses, bench, farmer walks, rows, etc. Use heavy movements that will require your whole body to work as a unit as well as lots of calisthenics in order to get stronger & build a body that doesn’t just look strong but is also strong.

#7 – Always be a student & learn from your mentors

Goku was alway eager & humble to learn from his stronger & wiser masters & mentors. Sometimes he didn’t fully understand what they were teaching him but he remained humble and open minded so he could receive their teachings.

You gotta be the same in your life & training. You gotta put your ego aside & know that there is always so much more to learn from others, always keep investing in your education & seek personal growth + it’s always good to see somebody else’s perspective on training & life.

Even if you think you know enough about strength & health, always remain student & be open to learn from others so you can become even wiser & stronger like Master Roshi

#8 – Train with weighted calisthenics

Whether it be from heavy clothes or training under 150 x gravity, training with weighted calisthenics is bound to make you stronger.


Its unlike training with dumbbells and barbels as you are moving an outside force…with BW the extra weight becomes part of you and every part of your body needs to work in order to move it, so you strengthen your whole body as a unit: static strength, endurance, tension, explosiveness, etc all is being worked in 1 motion so add some weight to your calisthenics (you will be glad with the results + makes everything a lot harder so you can’t say that training with bodyweight exercises is easy, ha!)

#9 – Do as much bodyweight as possible: handstands, pull ups, push ups, etc

This is always demonstrated throughout all the characters training besides polishing their fighting skills. But its not just because BW is effective but because practicing calisthenics will make you move better & more efficiently which transfer to everything from having better form when lifting heavy weights to having more energy in your body since you have better range of motion and less muscle imbalances.

In the end movement is life, and if you can’t move properly then this is taking away your energy & life force. So doing bodyweight training is not just to remain athletic but to increase your vitality as well. Not too mention that you can do these exercises anywhere so you have no excuses to not do them!

And lastly:

#10 – Keep a positive attitude, have fun & stay optimistic


This was always Goku’s way of looking at things: he never saw anything as impossible & neither should you.

In your training you always gotta know that you can do whatever you set yourself out to do, it might require weeks or months of practice but it will happen if you stay committed. At the same time you must keep the mindset of a child who sees everything as an adventure & no limits onto what is possible. You gotta learn to enjoy the pain you will endure and the obstacles you will face, because if you are dedicating that much time to training, then what’s the point of doing it if you won’t enjoy it?

Goku happySo try to see fun & pleasure in training

To some is just the excitement to see how much more weight they can lift this tie, or how much better they have gotten at an advanced bodyweight skill… to others it is the high and feeling of accomplishment after every workout that makes it enjoyable or maybe the fact that you are in control of what happens – sure you might have a workout plan, but in the end you are the one doing the exercises, you are in full control of the outcome… whatever it is, you gotta know this is and be able to use it during your training.

Working out can be a burden and a serious thing, but at the same time if you let it, it can be an adventure full of obstacles that you are exited to face. Heck even to some just the feeling of being sore the next day makes them feel happy and accomplished because they overcame a grueling workout.

To me training just takes me back to being a kid, it’s a big game where I gotta win, and if I don’t win this time I will for sure will the next!

Whatever your reason for training is, find the joy in it & keep a positive attitude when training – if you stay commuted to your plan you will reach your goals even if some days things don’t go so well, just keep moving forward.

So those are 10 big lessons that I learned from watching Dragon Ball, you might have not taught that watching a simple anime show had so many lessons in working out, but it does. And if you have never seen the original DB or DBZ, then you are missing out BIG TIME!

If you have any more lessons that I can add to the list, let me know in the comments below! Can’t wait to hear them!

Luis Carrillo

========================
Recommended Workout Programs
========================

Lean Hybrid MuscleBuild Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight BodybuildingGain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone

Grow Stronger MethodGet Stronger & Lift Heavier Weights Without Adding Bulk!

Warrior Upper Body – Learn how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pull Ups

How to FORCE Yourself to Workout Outside!

Working out indoors at home or at a gym is awesome

The loud music, weights clashing down & chalk clouds filling up the air is a powerful environment to get get results

But at the same time we also need to also be in the opposite scenario:

A more calm, and fresher environment like the playground, a forest or any outside place

This is not to say that one is better than the other, but this is to say that we need balance

Just as we are aggressive, we also need to calm down and relax

The yin & yang

I personally have found that working out in an inside environment vs and outside one creates this balance

  • One place is loud, the other one is quiet
  • One is full of man made products, the other one is mostly if not all nature
  • One has fresh air and the other one has doesn’t

Not one is better than the other as both are simply different environments that work

We live in a very stressful world and sometimes we don’t get to relax and calm down

We are always on a rush, thinking or are worried about something

For me when I workout I forget about the world, it’s just me and the training session, nothing else matters

But sometimes when i gotta pay some bills or got too much work, I stress out & can’t stop thinking

I have found that being outside & working out helps me to get into the state of relaxation and calmness

The fresh air, birds & insects making noises around is relaxing & makes me enjoy and remember that the only thing that matters is the present

One simple way to make yourself workout outside more is to put an evil trap so you are forced to do it

Not by telling yourself to do it or planning it, but by simply putting something outside for you to workout with – something that will make you exited to go out and do

  • Can be putting a soccer net or basketball hoop on your backyard
  • Can be putting a couple of heavy dumbbells for you to farmer walk with
  • A tire to throw around…
  • Or carrying a kettlebell on your car to use whenever your near a playground

I personally just hanged my rings outside and feels good to have the big open space to use them and practice

outside gymnastic ringsBeing outside will unconsciously make you feel liberated and creative

Sometimes you cannot do that when you are inside 4 walls

So if you need a little more balance in your training, or simply want a completely different challenge outdoors then find a way to do training outside

Plan an evil trap for yourself to actually want to get out & workout

Can be something as simple as leaving a sandbag on your backyard

Whatever it is, just be outside a little bit more

I guarantee you that you will feel more grounded, relaxed and energetic!

Attack Life & Get Stronger

Luis Carrillo

P.S. P.S. Being outside to some can mean to go out of their comfort zone (we are some damn used to being trapped and isolated) so if this is the case for you, then start off by training at your backyard, then slowly migrate to the park once you feel comfortable

=====================
Recommended Resources
=====================

Lean Hybrid Muscle  – Build Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight Bodybuilding – Gain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone

Grow Stronger Method – Get Stronger & Lift Heavier Weights Without Adding Bulk!

Warrior Upper Body – Learn how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pull Ups

Easiest Way to Drink 1 Gallon of Water a Day!

Drinking 8 glasses of water a day can be a pain in the ass if you are a person that doesn’t like counting too much like me

So to solve this, just do what I do:

==> You can buy the water bottle I showed here <==

Drinking a 1 gallon water bottle is much easier than 8 separate glasses!

It’s a simple tip but can make a big difference if your not drinking enough water throughout the day

Give it a try & let me know how it goes!

Attack Life & Get Stronger

Luis Carrillo

P.S. If your not used to drinking plenty of water, do this for a week & besides the annoying frequent peeing, you will get a massive boost of energy!

=====================
Recommended Resources
=====================

Lean Hybrid Muscle  – Build Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight Bodybuilding – Gain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone

Grow Stronger Method – Get Stronger & Lift Heavier Weights Without Adding Bulk!

Warrior Upper Body – Learn how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pull Ups