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 Help me master bar-barians

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Mikaere



Posts : 3
Join date : 2011-07-16

PostSubject: Help me master bar-barians   Sat Jul 16, 2011 6:44 am

hey guys/gals. I been weight training for about eight years now, had some highlights through it, have slackened off about over the last year because of plateaus and simply the repetitiveness of weight training. Wanted to try calisthenics and found this site. AWESOME. DAMN THIS s**t IS HARD BUT SO COOL. slowly gettin my head around the structures of this training but is tricky with so many angles so any advice on what im doin would be appreciated

still workin on the basics
was gonna stick to a push pull split

im 185cm/88 kg , 30 yrs old. typically a mesomorph, would like to be able to perform planche push ups, handstand pushups and have explosive legs. i can to train 5 times a week 1- 1.5 hrs a day including half hour cardio/ kickboxing twice a week. Hope that helps you help me.

15/07/11 (was not able to access gym or park today..long story. did this in hotel room)
5 sets of 12 push ups
5 sets of 12 decline push ups
5 sets of 10 incline push ups
5 sets of 8 feet on chair/ handstand push up
3 sets of 10 chair dips feet on floor
3 sets of 10 chair dips feet elevated
2 more sets of 10 incline push ups
10 min core workout

whole thing took me about 50 mins
would really appreciate some advice on how to manage my split, for my goals. cheers


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Mikaere



Posts : 3
Join date : 2011-07-16

PostSubject: Re: Help me master bar-barians   Thu Jul 21, 2011 7:54 pm

17th july
1-2-3-4-3-2-1-2-3-2-1-2-1 pull up
5 sets 5 reps chin ups
5x10reps bicep barbell curls 10-12.5-12.5-12.5-15kg
5x10reps hammer curls 10-15-15-15-20kg(8 reps on the 20s)
lower back exercises as in Homeworkout lower back exercises
core work
Tabata on the cross trainer
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Mikaere



Posts : 3
Join date : 2011-07-16

PostSubject: Re: Help me master bar-barians   Thu Jul 21, 2011 8:02 pm

19th july

lower body work out i found on here but cant seem to find it now, goes somethin like this
5min warm up jog
right leg
10x one leg step up dorsiflexed
15 sec rest
10x one leg step up to 45 degrees dorsiflexed
15 sec rest
10sec hold thigh parallel to ground
15 sec
10x one leg deadlift
swap to left leg
repeat 3x
3x8reps weighted deadlift 80kg
ab work
full body stretch
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