Diary 35 days

1/35
Sunday
23.01

morning gimnastic
+
3x supersets
push up (8rep)
tricep dips (8rep)
handstand wall (1min)

*************************************

warm up
The Best Shoulder warm up - LittleBeastM
head circulation
jumping rope (6min)
jumping jacks
squats
low push ups
footwork

holds
plank (30sec)
side Plank (30sec)
handstand (30sec)
headstand( 30sec)
baby freeze (30sec)
chair freeze (30sec)
pull ups holds (1min)
Push ups hold (1min)
L-sit (I need to work on this.. )

3x base
(1 min rest beetwen sets)
I tried do all reps slowly and accurately
and last rep veeery slowly

push ups /change grip every sets (8reps)
dumbbell flys (8reps)
dumbell press (8reps)
20 sec rest
pull ups /change grip every sets(8reps/2 full reps ) "if you can't do more use chair "
dumbbel rows (8reps)
20 sec rest
crunches (8reps)
sofa curls (8reps)
dumbbell french press (8reps)

ABS


*************************************

...bath
1x lower back exercises - Daniel (10reps/15sec hold)
evening gimnastic

if you have any tips PM please


..bedtime yeeah

2/35
Monday
24.01

morning gimnastic
+
3x supersets
push ups normal (8reps)
tricep dips (8reps)
push ups widely (8reps)

*************************************

rest..
rest..
rest..
rest..

*************************************

...bath
evening gimnastic
prepared to looong sleep




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3/35
Tuesday
25.01

morning gimnastic
+
V
push up (2,4,6,8,6,4,2)


*************************************

warm up
holds

3x base
(1 min rest beetwen sets)
I tried do all reps slowly and accurately
and last rep veeery slowly

push ups (8reps)
dumbbell flys (8reps)
dumbell press (8reps)
20 sec rest
pull ups (medium grip)(8reps)/(2 full reps/6chair)
http://www.youtube.com/user/CalisthenicsCamp#p/a/u/0/fAyEuZNvzm8 <- i must check it
dumbbel rows (8reps)
20 sec rest
crunches (8reps)
sofa curls (8reps)
triceps extensions (8reps)
trcep dips (8rep)s

ABS


BBoing

*************************************

...bath
1x lower back exercises (10reps/15sec hold)
evening gimnastic

4/35
Wednesday
26.01

morning gimnastic
+
V
push up (2,4,6,8,6,4,2)


*************************************

warm up

3x sets

push ups (8reps)

negatives pull ups (5reps)
bodyweight row (10reps)
beginner bodyweight row (10reps)

triceps extensions (8reps)
trcep dips (8rep)s

*************************************

...shower and evening gimnastic

add legs

I do some squats, jumping rope and lift of the calves (to do better dunks ), stretching legs etc..

check it
http://www.youtube.com/watch?v=rXssUeN6mJI

When I weighed more my legs must carry +15kg 24/7 - this was a good workout
everyone say "you have legs like a footballer"

trust me I have not forgotten trening legs

5/35
Thursday
27.01

morning gimnastic
+
3x supersets
push up (10reps)
handstand wall (1min)
trcep dips (10reps)


*************************************

warm up
holds

2x base
(1 min rest beetwen sets)

push ups (8reps)
dumbbell flys (8reps)
dumbell press (8reps)
20 sec rest
negatives pull ups (5reps)
bodyweight row (10reps)
dumbbel rows (8reps)
20 sec rest
crunches (8reps)
sofa curls (8reps)
triceps extensions (8reps)
trcep dips (8reps)

ABS


*************************************

...bath,lower back exercises,evening gimnastic

6/35
Friday
28.01

morning gimnastic
+
V
push up (2,4,6,8,6,4,2)


*************************************



warm up,wrists,low stretch etc..
2h baskteball
dunks - my calves


*************************************

...shower, evening gimnastic, 10 pushups to sleep



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7/35
Saturday
29.01

morning gimnastic
+
3x supersets
push up (10rep)
triceps dips (10rep)
handstand wall (1min)


*************************************



rest..


*************************************

...shower, evening gimnastic, 10 pushups to sleep



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8/35
Sunday
30.01

morning gimnastic
+
V
push up (2,4,6,8,6,4,2)

*************************************
warm up
holds

2x base
(1 min rest beetwen sets)

push ups (10reps)
dips (4reps)
20 sec rest
negatives pull ups (6reps)
asist pullups (10reps)
asist pullups change grip (10reps)
20 sec rest
crunches (10reps)
sofa curls (10reps)
trcep dips (10reps)
triceps extensions (10reps)

ABS


*************************************

...bath,lower back exercises,evening gimnastic

9/35
Monday
31.01

morning gimnastic
+
W
push up (5,4,3.....)

*************************************


jumping rope, rest rest


*************************************

...shower and evening gimnastic


#############################################################################################


morning gimnastic
+
3x supersets
push up (10reps)
handstand wall (1min)
triceps extensions (10reps)

*************************************

warm up
holds

2x base
(rest only stretch)

push ups (10reps)
burpees (10reps)
dips (4reps)
20 sec rest
negatives pull ups (6reps)
asist pullups (10reps)
asist pullups change grip (10reps)
20 sec rest
crunches (20reps)
chinups(4reps)
trcep dips (15reps)
triceps extensions (10reps)

ABS


*************************************

...bath,lower back exercises,holds, evening gimnastic


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11/35
Wednesday
02.02

morning gimnastic
+
V
push up (2,4,6,8,6,4,2)


*************************************


warm up
holds

looow trening

2x no rest
pushups (10reps)
hindu pushups (10reps)
asist pullups (20reps)
asist pullups change grip (20reps)
trcep dips (10reps)
triceps extensions (10reps)


*************************************


...shower holds and evening gimnastic

12/35
Thursday
03.02

morning gimnastic
+
V
push up (2,4,6,8,6,4,2)


*************************************

warm up
holds


3xbase
(rest=stretch/only beetwen sets)

pushups (10reps)
dips (5reps)
negatives pullups (5reps)
asist pullups (10reps)
asist pullups change grip (10reps)
asist chinups (10reps)
crunches (20reps)
trcep dips (10reps)
triceps extensions (10reps)

*************************************


...shower
holds
lower back exercises
evening gimnastic

13/35
14/35


baskteball
...
rest
..
dunk
..
rest
..
morning exercise
is enjoyable.. uhh







tommorrow
4x base
more reps

\

15/35
Sunday
06.02

morning gimnastic
+
V
push up (2,4,6,8,6,4,2)


*************************************


warm up
holds


4xbase
(rest=stretch/only beetwen sets)

pushups variations (12reps)
dips (6reps)
negatives pullups (6reps)
asist pullups (12reps)
asist pullups change grip (12reps)
asist chinups (12reps)
trcep dips (12reps)
triceps extensions (12reps)

ABS


*************************************


...shower
evening gimnastic

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16/35
Monday
07.02

morning gimnastic
+
W
push up (5,4...)


*************************************


rest..
rest
rest

*************************************


...shower
evening gimnastic


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17/35
Tuesday
08.02

morning gimnastic
+
3x supersets
push up (10reps)
handstand wall (1min)
trcep dips (10reps)


*************************************


warm up
holds


4xbase
(rest=stretch/only beetwen sets)

pushups variations (12reps)
dips (6reps)
negatives pullups (6reps)
asist pullups (12reps)
asist pullups change grip (12reps)
asist chinups (12reps)
trcep dips (12reps)
triceps extensions (12reps)

ABS


*************************************


...shower,holds
evening gimnastic


#############################################################################################

18/35
Wednesday
09.02

morning gimnastic
+
W
push up (5,4...)


*************************************


swimming pool


*************************************


...shower
evening gimnastic



"PVC Paralettes"
I need turn it

19/35
Thursday
10.02

morning gimnastic
+
V
push up (2,4,6,8,6,4,2)


*************************************


warm up
holds


4xbase
(rest=stretch/only beetwen sets)

pushups variations (12reps)
dips (6reps)
negatives pullups (6reps)
asist pullups (12reps)
asist pullups change grip (12reps)
asist chinups (12reps)
trcep dips (12reps)
triceps extensions (12reps)

ABS


*************************************


...shower, back ex..
evening gimnastic



meal after training
I cooked it !!




Collect $ for better equipment
but use homemade dips station




what you think of this construction ??

next question
when i dont use wood blocks (do dips with the whole hands) wrist contusios is more possible ??

20/35
21/35


baskteball
...
rest
..
dunk
..
rest
..

#############################################################################################

22/35
Sunday
13.02

morning gimnastic
+
V
push up (2,4,6,8,6,4,2)


*************************************


warm up
holds


3xbase
(rest=stretch/only beetwen sets)

pushups variations (14reps)
dips (7reps)
negatives pullups (7reps)
asist pullups (14reps)
asist pullups change grip (14reps)
asist chinups (14reps)
trcep dips (14reps)
triceps extensions (14reps)

ABS
5xbase
(rest=stretch/only beetwen sets)

crunches (8reps/12lbs)
bicycle (8reps/12lbs)
crunches (8reps/6lbs)
bicycle (8reps/6lbs)
crunches (16reps)
bicycle (16reps)
plank (30sec)
side plank(30se)
plank(30sec)


*************************************


...shower, back ex..
evening gimnastic

#############################################################################################

23/35
Monday
14.02

morning gimnastic
+
V
push up (2,4,6,8,6,4,2)

*************************************


rest..
rest
rest

*************************************


...shower
evening gimnastic

24/35
Tuesday
15.02

morning gimnastic
+
V
push up (2,4,6,8,6,4,2)


*************************************


warm up
holds


3xbase
(rest=stretch/only beetwen sets)

pushups variations (14reps)
dips (7reps)
negatives pullups (7reps)
asist pullups (14reps)
asist pullups change grip (14reps)
asist chinups (14reps)
trcep dips (14reps)
triceps extensions (14reps)

ABS
5xbase
(rest=stretch/only beetwen sets)

crunches (8reps/12lbs)
bicycle (8reps/12lbs)
crunches (8reps/6lbs)
bicycle (8reps/6lbs)
crunches (16reps)
bicycle (16reps)
plank (30sec)
side plank(30se)
plank(30sec)


*************************************


...shower, back ex..
evening gimnastic

#############################################################################################

25/35
Wednesday
16.02

morning gimnastic
+
V
push up (2,4,6,8,6,4,2)

*************************************



swim
light ABS exercise


*************************************


...shower
evening gimnastic

#############################################################################################

26/35
Thursday
17.02

morning gimnastic
+
V
push up (2,4,6,8,6,4,2)


*************************************


warm up
holds


3xbase
(rest=stretch/only beetwen sets)

pushups variations (14reps)
dips (7reps)
negatives pullups (7reps)
asist pullups (14reps)
asist pullups change grip (14reps)
asist chinups (14reps)
trcep dips (14reps)
triceps extensions (14reps)

ABS
5xbase
(rest=stretch/only beetwen sets)

crunches (8reps/12lbs)
bicycle (8reps/12lbs)
crunches (8reps/6lbs)
bicycle (8reps/6lbs)
crunches (16reps)
bicycle (16reps)
plank (30sec)
side plank(30se)
plank(30sec)


*************************************


...shower, back ex..
evening gimnastic

#############################################################################################

27/35
28/35


baskteball
...
rest
..
dunk
..
rest
..
light ABS exercise
..
morning, evening gim..

#############################################################################################

29/35
Sunday
20.02

morning gimnastic
+
V
push up (2,4,6,8,6,4,2)


*************************************


warm up
holds


3xbase
(rest=stretch/only beetwen sets)

pushups variations (14reps)
dips (7reps)
negatives pullups (7reps)
asist pullups (14reps)
asist pullups change grip (14reps)
asist chinups (14reps)
trcep dips (14reps)
triceps extensions (14reps)

ABS
5xbase
(rest=stretch/only beetwen sets)

crunches (8reps/12lbs)
bicycle (8reps/12lbs)
crunches (8reps/6lbs)
bicycle (8reps/6lbs)
crunches (16reps)
bicycle (16reps)
plank (30sec)
side plank(30se)
plank(30sec)


*************************************


...shower, back ex..
evening gimnastic


All-Star Weekend

30/35
Monday
21.02

morning/evening routine
rest

31/35
Tuesday
22.02

morning/evening routine


warm up
holds


3xbase
(rest=stretch/only beetwen sets)

pushups variations (14reps)
dips (7reps)
negatives pullups (7reps)
asist pullups (14reps)
asist pullups change grip (14reps)
asist chinups (14reps)
trcep dips (14reps)
triceps extensions (14reps)

32/35
Wednesday
23.02

morning/evening routine
rest
swim

33/35
Thursday
24.02

morning/evening routine

warm up
holds


3xbase
(rest=stretch/only beetwen sets)

pushups variations (14reps)
dips (7reps)
negatives pullups (7reps)
asist pullups (14reps)
asist pullups change grip (14reps)
asist chinups (14reps)
trcep dips (14reps)
triceps extensions (14reps)

34/35
35/35

morning/evening routine
rest
baskteball

Sunday

Big Test Today...

The first cycle ended
How I feel ? Great



When I started

pushups - 14
dips - 3
chinups - 3
pullups - 2
Handstand Pushups - it's not for me

Today

pushups - 40
dips - 12
chinups - 5
pullups - 5
Handstand Pushups - 3






One week brake (only cardio every day) and back to work
I need to work on my "pullups"
I may have a weak grip,very soft hands ?? hang on the bar...hmm my record is 50sec :/

This is probably the only solution:
"just hang whenever I can" ??

Nice work there Mudzinek good improvements!

For grip strength try the following, I used to use these when i was training my hands for rock climbing

-----------------------------------------------------------------

These are done as 10 min exercises, start your timer and then start each exercise at the start of each minute. All of this is done on a pull up bar, drop off the bar between exercises (ie, each complete line below)

Where it just says hang, do so with straight arms

They Don't look too bad... but don't be fooled by it, by the 10th minute even the easy is a bit of a challenge!!


Enjoy!!

Entry Level:

Time	Task
1st Minute	15 sec hang
2nd Minute	1 pull up
3rd Minute	10 sec hang
4th Minute	15 sec hang, followed by 3 shoulder shrugs
5th Minute	20 sec hang, followed by 2 pull ups
6th Minute	10 sec hang, followed by 5 knee raises (or leg raises)
7th Minute	4 pull ups
8th Minute	10 sec hang
9th Minute	3 pull ups
10th Minute	hang as long as you can

Pretty easy so far


Intermediate Level:

Time	Task
1st Minute	15 sec hang, followed by 3 pull ups
2nd Minute	2 pull ups, followed by 20 sec hang
3rd Minute	20 sec hang, followed by 15 sec 90* bent arm hang
4th Minute	30 sec hang
5th Minute	20 sec hang, followed by 4 pull ups
6th Minute	3 off set pull ups, each arm (use a towel or something to lower one side)
7th Minute	15 knee(leg) raises, followed by 15 sec hang
8th Minute	25 sec hang
9th Minute	15 sec hang, followed by 3 pull ups
10th Minute	Hang as long as you can

This is as far as I got, though to help train for the advanced I did a 19 min version, Mins 1-9 of intermediate followed by full easy level.

Time for the KILLER!

Advanced Level:

Time	Task
1st Minute	20 secs hang, followed by 3 pull ups
2nd Minute	20 secs slightly bent arm hang, followed by either 20 secs L-sit or 20 knee(leg) raises
3rd Minute	5 pull-ups, followed by 25 sec hang
4th Minute	Without getting off the bar, change grip/position one hand at a time x5, stay at each position for 5 secs (so a 30sec exercise), followed by 20 sec hang
5th Minute	20 sec single arm hang, followed by same with other arm
6th Minute	5 offset pull ups, both sides
7th Minute	30 sec 90* bent arm hang, followed by 15 sec straight arm hang
8th Minute	3 L-sit pull-ups, followed by either 5 sec front lever or 15 sec straight arm hang
9th Minute	20 sec hang on 2 fingers (each hand), followed by 3 weighted pull ups
10th Minute	Maximum slightly bent arm hang, at failure drop into straight arm and hold till failure - no rest between each hang!

[/quote]

"Strength training without equipment"
Olivier Lafay

Time for the next five weeks

Week 1
Day 1

MORNING EXERCISE

WARM UP
BASE:

yyy normal dips

5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps

25s rest


pump to increase

5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps

25s rest


pump to increase

5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps

3min rest


1/2 fast chinups

5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps

3min rest


a$$ pumping

5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps

3min rest


crunches

10 reps
25s rest
10 reps
25s rest
10 reps
25s rest
10 reps
25s rest
10 reps
25s rest
10 reps

1,5min rest



5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps

1min rest



15 reps
25s rest
15 reps
25s rest
15 reps

1min rest

I added negativ pullup

5 reps
25s rest
5 reps
25s rest
5 reps
25s rest

LEGS:

squat 25reps
25s rest
squat stride 25reps
25s rest
squat 25reps
25s rest
lift calf both feet 25reps
25s rest
lift calf one leg 10reps
25s rest
lift calf both feet 25reps
25s rest
lunges 15reps
25s rest
lunges 15reps

BIG STRETCHING
EVENING EXERCISE

MORNING EXERCISE
LOW ABS
REST
EVENING EXERCISE

Week 1
Day 3

MORNING EXERCISE

WARM UP
BASE:

B1
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps

25s rest

A3
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps

25s rest

A2
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps

3min rest

C1
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps

3min rest

E
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps

3min rest

G
10 reps
25s rest
10 reps
25s rest
10 reps
25s rest
10 reps
25s rest
10 reps
25s rest
10 reps

1,5min rest

H
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest
5 reps

1min rest

K2
15 reps
25s rest
15 reps
25s rest
15 reps

1min rest

negative pullup
5 reps
25s rest
5 reps
25s rest
5 reps
25s rest

EVENING EXERCISE
GRIP ENTRY LVL

Feel s**t pain right shoulder something "stings" fucking arm
Always remember a good warm-up.. whazz up !!
1-2 week break Glucosamine + C vitamin... may help
And start from the beginning of the cycle
Only crunches pff and train legs

Can low stretch arm or dont touch it ??

Better..

Today:

27 min jogging
3 min abs ex

LEGS:

squat 25reps
25s rest
squat stride 25reps
25s rest
squat 25reps
25s rest
lift calf both feet 25reps
25s rest
lift calf one leg 10reps
25s rest
lift calf both feet 25reps
25s rest
lunges 15reps
25s rest
lunges 15reps

STRETCHING

hey man how is ur shoulder? is it better? if u dont feel pain on movements i suggest to do some stuff like arm circles etc so it will go more blood to the area , if u feel pain when u do arm circles etc stop them and let it rest. Self massage and ice may help a bit. As for stretch it will help but be careful not to harm it , u dont want to make it worse.

As i see its about 15 days , if its still bad going to doctor is good idea.

Anyway good job doing leg and core workout when u cant workout upper body!!!

I wish u fast recovery!!!

yo mudzinek, whats E by the way?

E - pistols but very low (use door)

Ohh i feel much better first 3 day i can't sleep...For last week as you say:massage,stretch etc. Have a full range of motion.. that just weak,uptight muscle... i think so

SICK.. will give this routine a shot one day..

Today:

1 or 2h play ball
3 min abs ex

LEGS:

2x jump squat 15reps
2x lift calf both feet 25reps
lift calf one leg 10reps/10reps
2x jumps to box 10reps

STRETCHING