Tim's Training Log

rest day,

5 x 10 skinned cats - that actually works your core a fair bit!

handstands practice

2x
10 x 6 Pull-ups - 15s rest between sets
3 min rest
10 x 4 Close grip pull ups - 15s rest between sets
3 min rest

3x
4 x 25 Pressups - 15s rest between sets
3 min rest


Dead arms!

Just over 40mins 202 pulls, 300 presses

The pulls were much easier this time but i'm still dead after 40 mins!

Been off ill for the last 2 weeks, lost about half a stone through not eating and throwing up :/ but all better now spent the last few days getting back into working out (couldn't do more than 25 dips/10 pulls when i first started.

Tuesday
10 x 6 pulls, 10 x 5 close grip pulls
100 press-ups

Wednesday
5 x (10 Pulls + 5 HSPUs)


Plus my usual 50/30/60/10 morning wake up

CC Shoulder warm up, lots of stretching (fell off bike, fecked shoulder a little bit)



5 x 10 Pull-ups
5 x Max(4,4,5,4,4) HSPU
5 x 10 Close grip chin-ups
5 x 10 Dips
5 x 10 Rows
5 x 10 Pressups


Now off to track, will try and do some muscle-ups whilst i'm there

EDIT

just back from track, and i feel dead! Did lots of random bits, nothing particularly planned, just pull-ups, dip traverses on p-bars, ring work etc.

Not doing m-ups for a while has definitely taken it's toll.... they were much harder today. Must get the outside bar up soon

Usual Morning Drill,


50 Dips
30 Pull-ups/
60 Press-ups
10 Explosive close grip pull-ups
3 x 15 Hanging leg raises I to V - Added these in today as i realise that i've not done any real core work other than levers for too long!


2 hours UF training
Evening part 1

5 x Max (7/4/3/3/3) HeSPU 1 min rest/2 min rest
10 x 6 Pull-ups 15 sec rest/1 min rest
10 x 5 Close grip Pull-ups 15 sec rest/1 min rest
4 x 25 Press-ups 10 sec rest
19:15 - 160bpm

Evening part 2

10-0-10 Pull-ups + 10kg (110 total)
20-10 Dips + 10kg (165 total)
5 x 10 Wide Press-ups
2 x 25 Normal Press-ups

rest as needed


1 Hour total, just under 30 mins each for the 2 weighted exercises, time left press-ups (felt so light!)

Morning

50 Dips
30 Pull-ups
60 Press-ups -4.15 to do this!
10 Explosive close grip pull-ups
3 x 15 Hanging leg raises I to V - Added these in today as i realise that i've not done any real core work other than levers for too long!

Evening part 1

5 x Max (7.5/5/4/3/2) HeSPU
10 - 1 - 10 6 Pull-ups


Evening part 2

5W pull-up pyramid

Usual Morning

Evening Part 1

10-1-1-10 Pull-ups cycling standard pull-up, close-grip pull-up, chin-up
10 x 10 hannibal diamond press-ups

Usual Morning

Evening Part 1

10 x 6 Pull-ups, 15sec rest
1 min rest
10 x 5 Close grip pull-ups, 15sec rest
1 min rest
10 x 4 Chin-ups, 15sec rest
5 min rest
5 x 10 Diamond press-ups
1 min rest
2.5 x 10 Diamond press-ups


Evening part 2
1.5 hours track/fitness

10 x 7 Neutral Pulls 15s
1.5 mins
4 x 7 Neutral Pulls, 6 x 5 Chin-ups 15s
1.5 mins
3 x 7 Neutral Pulls, 7 x 5 Chin-ups 15s
1.5 mins
3 x 7 Narrow Pulls, 2 x 5 Chin-ups 15s

[140 Neutral Pulls, 100, Chins]

About 5 mins rest (enough to stabilise breathing)

5 x 25 Normal/Wide Presses 15s
1.5 min
2 x 25 Normal/Wide Presses 15s
1.5 min

[175 Neutal/Wide presses]

In about 30 mins

I'm now sweating like a race horse eugh

ur 1 tough dude

Morning work out
CC Warm-up
40 dips
20 pull-ups
50 press-ups

Pre tea work out
CC Warm-up
Deck of the bar
20 leg raises (my hands were killing by this point)



Deck of the bar!
full 56 playing card deck (3 jokers, 1 bridge card)
draw 1 card, number = reps (jack = 11, queen = 12, king = 13)
suit denotes exercise,
clubs = pull-ups
diamonds = dips
spades = chin-ups
hearts = press-ups
each non playing card is a rest break, other than that, try no rest! (i used 4 mins/card)


You end up doing 91 of each exercise

I really liked it as you ended up with a very random workout, got very nasty on my third section when I ended up with
10C - QC - 1H - JS - 6S - KH - 7S - 8C

29 pull-ups, 24 pull-ups with only 1&13 Press-ups to break up the pulling exercises!

(The final section was all red!!)


Also point of note, do not put your hand on a stinging nettle plant on one of your press-up sets, it does not feel good!!

Flip me... i'm sore today!!

Morning workout
CC Warm-up
37+3 dips
20 pull-ups
50 press-ups
2 M-ups (Very poor form/1 arm over)
3 straight bar dips


Evening workout


CC Warm-up x 2



+33lbs
REST : 10s in pyramids, 2min30s between sets

1-5-1 Chin-up pyramid
1-6-1 Dips pyramid
1-4-1 Pull-up pyramid
1-6-1 Press-up pyramid

1-4-1 Pull-up pyramid
1-7-1 Press-up pyramid
1-4-1 Chin-up pyramid
1-4-1 Dips pyramid

Vest off

Max reps now, 1 min Rest between sets (I feel light as a feather now ^_^ )
20 Chin-ups
20 Dips
12 Pull-ups
40 Press-ups


Goodness knows what my body was thinking when it came to the press-ups, it just kept on going!!

Cheers

Let me know how you find it!

Morning Workout - not feeling quite as sore as I was yesterday morning!


CC Shoulder warmup

40 Dips
20 pull-ups
50 press-ups ---> 3 mins to this point, 2min rest
4 Muscle-ups - still crappy 1 arm over first form, but i'm getting there
4 Straight bar dips
5m47s in total

All most up to 2009 BBR need to do lots of M-up work now! (at least lots on a thicker bar!)

Saturday
BBR-2009 - completed under 6 mins, although the form was somewhat dodgy by the end!!
Sunday - day off

Now onto training for BBR-2010/2011

Morning workout
CC Shoulder Warm-up

5 Clean Muscle-ups
32/10/3 Dips
19/3/3 Pull-ups
55 Press-ups
5 explosive pull-ups (couldn't even get 1 Muscle-up )
5 straightbar dips



Evening workout
CC Shoulder Warm-up

Max (6) Muscle-ups - 30s rest

25 Dips/15 Pulls/30 Press-ups = 1 set.... no rest within set!! drop reps according to the table below 2 mins between sets

Dips	25	20	15	10	5	5
Pull-ups	15	15	10	10	5	5
Press-ups	30	30	25	25	20	20

2-10-2 BB pyramid (Dips)
2-6-2 BB pyramid (Pull-ups)
2-10-2 BB pyramid (Press-ups)
2-6-2 BB pyramid (Pull-ups)


Evening Totals: 6 Muscle-ups, 130 Dips, 96 Pull-ups, 200 press-ups

Morning Workout
CC Shoulder warm-up
5 Muscle-ups
36/9 Dips
22/3 Pull-ups
55 Press-ups
5/5 Explosive pulls/Straightbar Dips

30s rest between each exercise, completed in just under 6 mins....

Last night's work out in the rain....
CC Shoulder warm-up

2-10-2 Wide Pull-up pyramid (2 step)
1-10-1 Dip pyramid (1 step)
1-5-1-1-5-1 Pull-up W-pyramid (1 step)
2-10-2 Straight bar dip pyramid (2 step)
10 x 5 Chin-ups
2-10-2 Dip pyramid (2 step)
1,1,1-5,5,5-1,1,1 Wide pull-up, Narrow pull-up, Chin-up toes on the ground to change grip, zero rest between grips (last 2 sets, didn't even have toes on the ground) (1 step)
1-5-1 Dip pyramid +15kg (1 step)
1-5-1 Pull-up pyramid +15kg (1 step)


Took about 1.5 hours
250 Pulls, 250 Dips
The rain was quite nice for keeping me cool, although it made gripping anything so much harder! (esp weighted work!)
Today, both my hands and my arms hate me, So flipping SORE!

Awesome stuff man, I like how your workouts are different almost all the time. Do you come up with them at random that morning when your going to workout? Or do you have a pre set schedule focusing on different feats like strength, endurance, power etc...

I'm new to this site and I joined because I'm extremely interested in doing all bodyweight workouts now. I made the mistake of lifting for mass for the past couple of years for sports, but now that I'm going to the military in about 3 months I'm putting all my focus on bodyweight movements because that's how they evaluate you. You definitely know what your doing and thats why I'm asking you. Thanks a lot and keep puttin those workouts up and different posts! I'm learning a lot from you.

Thanks mate Most of these were thought up that morning or the night before. Glad they're giving you inspiration.

If you're new to calisthenics then check out the Bar-barian Begginers thread

So it's been a while since I visited my training log!

Unfortunately I injured my shoulder last october which realy hampered much of my training, especially with regards to dips but 6 months later it's almost completely healed and I'm able to have full range of movement with it without pain

So for the rest of this year I'm really going to push for the requirements and hopefully achieve them before the end of the year!

Recently i've just been working low reps (1-5 normally, often pyramids and an absolute max of 10, bar 1 or two competitions) multiple sets plenty of rest in order to re strengthen my shoulder again.

Now i've switched over to higher reps and boy has my stamina disappeared! I know I've a long way to climb again... but here goes



02/06/12
5 x (5 Muscle-ups, 20 Dips, 15 Pull-ups, 30 Press-ups) split into sets as needed.
Only 8 reps had to be split off, though I think that might be more an indication of too much rest rather than gaining strength, think i'll be keeping a closer eye on the rest rather than upping the reps at the minute.
Finish with 5 (5x1) muscle-ups

awesome tim. im looking forward to see progress. im also aiming for BBR at the moment so lets do this together. by the way, could you please share the CC shoulder warm up? thanks in advance.

The CC warm up is this one

http://www.youtube.com/watch?v=N7187Yqpq6I&feature=relmfu

Really good :-)

100 muscle-ups for time.... just managed to squeeze it into 2 hours!