k_CAD   k_X_细水长流

— CAD implication .. I still can do up to 100 in a day, but I am not so brave, so eager to prove.

To protect my still-intact, healthy, strong heart, I may need 细水长流

• “spread-out” into sets of 10s
• longer rests in between for the heart rate to normalize. If I start too late in the day, then settle with 40. 50 can be a good daily target.
• avoid pushing close to my physical limit
• prefer slow-n-steady pull, not explosive all-out pulls with powerful kicks

— [3] initial mental hurdle .. I guess my target for chin-up is usually too high.
In the past, I would typically aim at 10 chin-up or 40 push-up in a session. I think the start-up is harder for chin-up. 5 chin-up = 20 push-up.

Now I try to adjust the target to lower the initial mental hurdle. “90 to qualify if 15×4”

— Retraining .. chin-up (and stretch) is dreadful, but not for push-up or cardio !
— realistic goal .. would be one a day, but such a goal doesn’t generate positive feedback. I remember my yoga goal was one minute a day. I managed to change my perception to feel good about it. For chin-up, I need the same change of perception.
— constant tendency to quit, after every pull…. There’s a difference between climbing Everest vs climbing an equivalent number of stairs during covid lockdown.  It’s much easier to maintain your focus on the real Everest. In contrast, with the stairs you fight a constant battle against the natural tendency to quit.

Consistent Chin-up (and yoga) practice is more like stairs, while Everest is more like jogging, swimming, basketball.

— To prolong the brief power_surge,

• Since 1st week of Mar 2022, I have devised a sugar coating “100 chin-up achieved today halves the criteria for tomorrow”.
• I am experimenting with another sugar coating “15×4 would reduce today’s target total down to 90”
• I also reduced the frequency to a few times a month, rather than strictly once a week.

— Self-talk matters .. My self-talk affects my perception of reality. This perception affects my actions.
— strategic .. I often tell my friends that chin-up is the single most strategic (more so than yoga), most revealing guage of a man’s fitness. It pits body weight against some big but less-used upper body muscles. Those muscles are my weakness. They are also the weakness of most of my cohort.

As we age, the needle (on the guage) would move against us, /slowly-but-surely/, becuase 1)muscle loss 2)BMI

Q: among the 6 IPPT tests, why is chin-up most feared?
A: sit-up and push-up do not lift entire bodyweight; 2.4k is easier for many reservists who are regular joggers; shuttle-run(non-IPPT) is short distance; sit-n-reach (non-IPPT) doesn’t decline with age before 40;

— consistency .. Consistent chin-up has always felt too demanding, too challenging if the “consistency” bar inches up. For example, “100/D, 1D/wk for 3M” has always been too demanding until early Mar 2022. If the bar becomes “15×7/D, 1.5D/wk for 3M” , then too high.

The most frequent question is “how many months can you keep up?” Sometimes I see it as a brief power_surge in terms of /absorbency/.  The current power_surge is the longest ever, starting early Mar 2022. Usually, I can reach consistency for a few weeks, and then I would find myself no longer looking forward to it, partly due to the initial hurdle[3]. Compared to jogg, this practice requires more courage to overcome the initial hurdle. It requires more self-motivation to counter the rmSelf’s resitance.

— consistent chin-up compared to other consistent efforts
This, along-with CRE, BMI(highest!)  and E-vocab, are higher strategic value than “renzi”/math coaching, coding drill(60s?), piano, exp recon

This, along with yoga, are harder to maintain (longer than a few months) than BMI and all other consistent efforts.

==== muscle-up .. not as valuable as chin-up, in the long run. For example, the ability to do one muscle-up is much less valuable than the ability to do 5 chin-up.
— benefits: this will be probably the biggest ever physical feat in my life. See other feats.
It will be a boost of self-image.
— incremental practices:

• practice climb-up beside the salad shop. This is slightly easier than single-bar push-up
• focus on explosive power. Without it, my curl-up was very hard. Without it, most people would not be able to get up
• chin-up up to 20 reps to build up strength, but stamina, slow rise don’t help.
• .. more effective is a small count of explosive pulls to hit the bar with lower chest

— forearmLevel bar

• reduce initial bounce, to rely more on the pull
• stand further back, to rely more on the pull
• add-on weight, to add resistance

— single-bar push-up, as Gavin suggested.
Never practiced in my life.
Even if I don’t improve a lot, this practice should be beneficial.
— don’t aim too high and risk the engine-loss-of-power
Even if I don’t achieve it, i will gain strength (for a few years) relative to my weight.

I believe I have a fair chance. My confidence (i.e. estimate of the chance) has grown from 1% to 5% now.
— budget for training? $2k. I think a trainer can help me make it happen
wrist wrap: can increase the amount of practice because .. My first and weakest link is the grip.
— There are many video, but I should really pace myself rather than binge-watch.
Each video I watch could provide a bit of boost to my motivation.