Hmmm... that looks just like the Iron Gym, which you can get at a fitness store for about $30...
Anyway, I find chin ups to be very easy, since I've been doing them for a while... I can usually rattle off about 30 like its nothin.. Pull ups with the extremely wide outstretched grip are a different story though... those I usually can only manage 6-8..
Well, I said I'd post my crazy workout split... I've been doing it for 2 weeks now and already seeing favorable results. My goal was not to become bulkier because my size is ideal. It was more focused on improving my skills as a poor basketball player (I'm terrible :-() and making myself more defined, as well as developing my 8 pac. On my workout days I work out twice a day, and each routine lasts roughly 90 minutes. So this is what it looks like:
Sunday: Day of rest. Eat hearty!!!
Monday: Day of rest. Eat hearty!!!
Tuesday (AM):
1 mile, as fast as possible
Leg stretches
Agility ladder drills (for more information, look them up):
Single step: run through the ladder stepping 1 foot in each.
Double step: run through the ladder stepping both feet in each
March step: run through the ladder as a skip, hitting each one
Locomotive (Right): hard to explain, look this up.
Locomotive (Left): same, but opposite direction
Barry Sanders: Juking motion. Might want to look this up too...
Soccer drills (my best sport!):
100 touches against the wall, left foot
100 touches against the wall, right foot
Cone dribbling, left foot only
Cone dribbling, right foot only
Cone dribbling, inside of foot only
Cone dribbling, outside of foot only
Basketball drills:
Sprint dribbling, right hand only
Spring dribbling, left hand only
Cone dribbling, left hand only
Cone dribbling, right hand only
Cone dribbling repeat 4 times, to practice crossovers.
Leg and arm stretching
Fitness portion:
50 push ups using perfect push up (usually its 2 sets of 25)
50 chin ups (same, 2 sets of 25)
20 butterflies laying down with 35 lb dumbells (2 sets of 10)
20 spring jumps (I call it this, but simply jump up and down with form)
10 standing bicep curls (forearms facing inward, than rotate), 35 lb
10 standing bicep curls (forearms facing each other, no rotation) 35 lb
30 jacknife leg raises
Tuesday (PM):
Basketball at the park for 30 min - 1 hour. Usually i just shoot around unless people are out there then I play a game. If its raining, I simply repeat the soccer and basketball drill portion of the AM workout, minus the 1 mile.
Repeat Fitness portion.
Substitute jacknife for:
30 floor wipers (look this one up, great for abs!), 3 sets of 10
200 crunches before bedtime (sets of 50, cause my back gives out :-P)
Wednesday (AM): nothing here. Eat hearty!!!
Wednesday (PM): Optional workout depending on how I feel and if I ate / slept right today. This is the Tuesday PM routine.
Thursday (AM): Tuesday AM routine
Thursday (PM): Tuesday PM routine
Friday: Day of rest. Eat hearty!!!
Saturday (AM):
Start with soccer / basketball drills seen on Tuesday (AM), with no mile.
Leg stretching
Saturday AM fitness- focuses on strength kind of circuit traningy...
50 perfect push ups (2 sets, 25 reps each)
15 pull ups (wide grip, 2 sets, 8 and 7 reps each)
30 Deadlifts (my bar maxes at 110 lb, so I do 2 sets of 15)
50 Shrugs (same with bar, 110 lb, 2 sets of 25)
50 Bench presses (110 lb, 2 sets of 25)
50 Box Jumps (look this up 2 sets of 25)
30 Jacknife leg raises
Saturday (PM):
Saturday PM fitness- focuses on individual toning.
50 perfect push ups (2 sets, 25 reps each)
50 chin ups (2 sets, 25 each)
20 butterflies laying down with 35 lb dumbells (2 sets of 10)
20 tricep "stuff" (lay down with dumbells over head and raise, 2 sets)
50 Shoulder press (2 sets of 25, 20 lb dumbells)
20 Concentration bicep curls, 35 lb dumbells (2 sets of 10 each arm)
60 Arm circles (15 lb dumbells, 3 sets of 20)
30 Shoulder "stuff" (15 lb dumbells at side... raise them up to wingspan)
30 Floor wipers (2 sets of 15)
200 crunches before bedtime:
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Diet:
On rest days, my diet was pretty free roaming, but on work out days... I pretty much ate the same thing because I like the food and could make it myself. For drinks, a small cup is roughly 8 oz, and a large cup is 16-20 oz.
1 small glass of water when waking up before AM workout.
Post Workout (AM): Large cup, 1% chocolate milk
Breakfast (1 hr after workout):
Large bowl of cherios in 1% milk
Large cup, 100% natural apple juice
Centrum Performance adult multivitamin
Lunch (3 hr after AM workout, 4-5 hr before PM workout):
Large cup of water
Large green apple
2 Turkey Sandwhiches on American cheese with regular mustard
Large cup of water 2 hr before PM workout:
Postworkout (PM): Large cup, 1% chocolate milk
Dinner (1 hour after PM workout): My mom usually cooks excellent dinners because she is into the whole fitness thing too. Usually consists of a good entree' and sides. So my 3 favorite dinners she usually cooks are:
Dinner #1
4 Baked Chicken Drumsticks, large bowl of rice, broccoli, cornbread,
Large cup of 100% natural grape juice
Dinner #2
Enormous bowl of spaghetti with tomato suace. Large salad.
Large cup of 1% milk
Dinner #3
12-14 oz. Steak, 2 baked potatoes, broccoli, slice of bread
Large cup of 100% natural grape juice
Bedtime snack (usually around 11 PM, 3 hours after dinner):
1 peanut butter and jelly sandwhich (Loaded with Peanut butter!)
1 Large green apple
Large cup 1% milk.
So basically, between all the milk, peanut butter, and hearty dinners.. my body actually never has trouble recoverying between workouts.. as such.. my abs have come in already and I'm well on my way. If my camera worked I'd post some pics. What you guys do when you work out?