here is the chin-up bar i got:

http://www.amazon.com/gp/product/B00091RXN2/qid=1147367745/sr=8-2/ref=pd_bbs_2/103-9397311-6772665?%5Fencoding=UTF8&v=glance&n=3375251

My friend also said there's an assisted pull-up machine at the gym - in case you have a gym membership. I don't know what it looks like though.

thanks for the posts noypi. will give those things a serious look as i really need to improve my upper body strength and do some pullups.

todays workout boxing
2 x 3 min. rounds muay thai shadow box
5 x 3 min. rounds of boxing heavy bag
2 punchouts 25 sec. 10 sec rest then 17 sec. (harder than i thought)
5 min. round of clinching heavy bag close knee/elbow strikes
10 or so med. ball slams

i was pretty well gassed. also my abs are sore today i think yesterdays routine hit them pretty good with the med. ball slams for 2 rounds and another round of standing ab work. my diet is getting much better had chicken, shrimp w/ potato for lunch 1 coke, dinner steak, asparagus and potatoes water to drink. im adding in more veg and reducing my alcohol and soda. im between 175-176 started at 178ish so that is a 2 pound reduction which i am happy with. plus feel loads better, sleeping better and not as long (about 8 hours as opposed to 10-12). thats all for now.

Today was easy day just did a little something each round 5 min. 1-2 min rest in between

1 rd. shadow boxing
1 rd. stretch,visualization, and balance
4 rds. heavy bag
1 rd. heavy bag clinching (knee/eblow strikes/ close fists)

2 x 12 pushups ..... havent done pushups in a few days just did couple sets increase the reps per set from 10 to 12.

anyways thats it. also went grocery shopping so no more fast food which will help out greatly in my quest to lose fat.

alright i havent posted in a little over a week. im still tryin to straighten some things out. i havent really worked out much this week. tuesday i did about an hour on the heavy bag. no timed rounds/rest just hit it to relieve stress. today i did about 8 x 3 min. rounds on the heavy bag. thats all for now.

oh yeah its about 100 out now. time for summer.

today i did some muay thai shadow boxing
80 regular pushups
20 knuckle pushups
med. ball slams/tosses

still not in a regular routine right now, but felt good to get going again.

Hit heavy bag in garage

1 round warm up
8 x 3 min. rounds straight punches/ some hooks

was 95 - 100 degrees outside so probably add 10 or so to that for the heat in garage. it was hot.

on a personal note im taking care of some shit. it should be all worked out in a week or so then i can concentrate more on my physical work. anyways just an update.

3-4 min. skipping
5-6 min. shadow boxing
6 x 3 min. rounds heavy bag
3 min. kicks/knees
3 min. fists/elbows
10 med. ball slams
10 med. ball tosses
50 pushups

as you can see its been a long time. too long for that matter. decided to do some aerobic work.

approx. 46 minutes on stationary bike distance was a little over 15mi.

did pushups 5,10,15,10,5
some med. ball twists and slams
light shadow boxing

legs are sore. felt good to finally workout again.

Saturday June 3-

went to parents to do heavy bag work in garage. only got 15 min. in. it was hot and felt like i was going to pass out so i stopped.

Sunday June 4-

just got off work. plan to go shoot some hoops at a school. its about 95 out w/ small breeze . hope to get in about an hour shoot around. we will see.

heavy bag work in garage
5 min. warm up
6 x 3 min. rounds

started back on my semi-diet. cutting back sodas to 1 a day, no alcohol, and no fried food. eating cereal for breakfast to get something in me that is some what nutritious. goal for this summer is to drop off about 20 pounds. i will weigh myself tomorrow but i think im at 180.