As has been pointed out, you have been coming up with routines that are of questionable quality, pursuing them for a very short time and then wondering why you are not getting results.
Building muscle/fitness takes time, lots of time, with attention to rest, diet and consistency on a well thought out program.
I would recommend you do the following things:
There are more explanations than this one, but one is what type of muscle fibre you strengthen. Muscle fibre type 1 are slow, weak but have high stamina, type 2 have low stamina but are stronger and faster.
This is why some people are born to be sprinters while some are born to run long distances.
If you do many reps, your type 2 fibres will tire and the ...
The biggest problem I see with this approach is that you spend a lot of time in opposite ends of the volume spectrum. Look at total reps over time:
That's eight workouts in a row of fairly high volume, followed by a dropoff to extremely low volume that's sustained for two workouts. Depending on the number of workouts ...
When "software engineer" and "upper trapecius contractures" are written side to side, they powerfully ring a bell.
This is quite common. Many hours seated, hunched, with no attention to your body because your mind is debugging subroutines... Cycling won't probably help (your legs may be moving, but you are seated and hunched over the bicycle...) but ...
Build up to full pullups with a slow progression, allowing not only the muscles but the supporting tissues to grow together. That probably means you don't start with full pullups right off the bat.
Here is one sample progression from Convict Conditioning, along with standards for progressing to the next level. The specific exercise are described in the book,...
If you can do 70 reps with an excellent form (every single of them!), it should not be significantly more dangerous than 7x10 or 10x7. So the question can be simplified to: is volume of 70 (perfect) reps dangerous?
It depends on a lot of things. If I imagine a human sample consisting of me and my gym friends doing this volume of training, I would expect the ...
I can't remember who it's from, but there's a quote about this. Something like:
Wrestlers and other athletes are in shape, but boxers are always the fittest athletes. Why? If a runner gets tired, he loses the race. If a wrestler gets tired he gets pinned. But if a boxer gets tired, he gets the ever-loving shit beaten out of him.
Combat sports are ...
I think this question has more to do with why a person with a lot of fast-twitch muscle types have higher stamina. Especially if you pair it with this question.
First, there are actually three types of muscle fibers. Type 1 (slow-twitch), type 2a (fast-twitch), and Type 2b (super-fast-twitch. Also called Type 2x). Type 2a is kind of an in between between ...
Not addressing the workout routine, but 3 to 4 weeks seems like a short amount of time to be looking for a real increase in reps. Your form will improve and that will take more strength and maybe cut down on additional reps.
Also, dropping 8.5 pounds is no big deal... you could have pushed yourself too much in a previous workout and not fully recovered....
I do not know the exact answer but what I understand is that our muscle fibres has a threshold for it to be activated. They are recruited according to the demands on the activity. You can take a look at this article by Chris Beardsley
FWIW: I think @JohnP's answer is likely the best advice you'll get. Start with a new and proven program and go from there. His recommendations are also spot on.
This is my specific opinion on your current regime:
Tuesday: chest & calves & lateral delts
Wednesday: Rest or abs(?)
Thursday: back & calves & back delts
I'm assuming you can perform a decent number of push-ups, so it may feel like you are using your triceps and deltoids more than your chest but it may because they are smaller muscles and fatigue quicker than the larger chest muscles. The chest is still doing the majority of the work but here are some techniques you can try.
How To Engage The Chest ...
It's an interesting question and unfortunately, I don't know of any specific studies that actually answer the question. My answer is more about logic and personal experience.
The stronger you are, the more your muscular endurance should be at lower weights.
If your max bench is 100kg, then you're logically going to be able to do more reps with 50kg than ...
Of all the destructive habits that anyone can have, smoking is considered the worst. Almost all organs of the body are affected by the action of toxic compounds from cigarette. Learn how they can seriously harm your gains in the gym and why you should use this as an incentive to quit smoking.
If you are targeting a remarkable change in the composition of ...
D-Ribose is a 5-chain carbon that has been proven to provide medicinal support to those people who suffer from chronic fatigue, fybromyaglia and lack of energy.
5-10 grams 3x weekly seems to be the most widely accepted dose for this supplement.
Food does not actually contain D-Ribose so I can understand that this would be an addition to a great diet.
Stretches - Here are two q/a about stretching your calves:
Gastroc and Soleus with links and
Gastroc Soleus with pictures.
Note that you have to put the gastrocnemius on slack to stretch the soleus. Also, make sure to keep your heal in line with your forefoot to avoid pronating or collapsing the arch instead of isolating the stretch.
Massage and Foam ...
All the available articles online aren't specific about the specific foods you can eat right before climbing; however, they all advocate a mixture of lean protein and carbohydrates and staying hydrated of course.
In addition to those, this article mentions having coffee (or caffeine-based drink) and ciwujia (a chinese herb) before the climb.
This writer ...