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 Try this workout

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daWALLi

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PostSubject: Try this workout   Fri Aug 21, 2009 4:57 am

Tried this workout the other day and my chest was sore the next day!

Alternate the exercises - push-ups first, then pull-ups, etc, so the first round would be 30 push-ups, 10 pull-ups, 20 dips, and 10 chin-ups. Next round 29 push-ups, 9 pull-ups, 19 dips, and 9 chin-ups, ...

Push-ups - 30/29/28/27/26/25/24/23/22/21/20
Pull-ups - 10/9/8/7/6/5/5/5/5/5/5
Dips - 20/19/18/17/16/15/14/13/12/11/10
Chin-ups - 10/9/8/7/6/5/5/5/5/5/5

Keep going until you get to 20 reps on the push-ups and 10 reps on the dips. Works out to 11 sets. Go down on the pull-ups/chin-ups to 5 reps, but don't go lower than 5.

Give yourself enough rest between each set so that all reps are done with strict form!

It took me about 45 minutes to do this and by the end you'll have done:

275 push-ups
70 pull-ups
165 dips
70 chin-ups

Of course, increase the reps if it's too easy, lower them if it's too hard.

Good luck and train hard!


Last edited by daWALLi on Fri Aug 21, 2009 5:02 am; edited 1 time in total
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LittleBeastM - SS3

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PostSubject: Re: Try this workout   Fri Aug 21, 2009 5:01 am

that sounds sick, i gonna do it @ the park today Smile i m doing my mornign routine right now Sleep

PS: Bar-barians Requirements '09
Congrats on passing your exam! and in good timing too, cause its only gonna get harder!! haha You are awesome dude. Big things to come!!! Can't wait!!! We're taking over hahaaha

bounce bounce bounce bounce bounce
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daWALLi

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PostSubject: Re: Try this workout   Fri Aug 21, 2009 5:04 am

Quote :
Congrats on passing your exam! and in good timing too, cause its only gonna get harder!! haha You are awesome dude. Big things to come!!! Can't wait!!! We're taking over hahaaha

Congrats Metin! I knew you had it!

Damn, it's getting harder? Are they dropping it to 5 minutes! I'd better hurry and do it before it gets more difficult! LOL!
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LittleBeastM - SS3

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PostSubject: Re: Try this workout   Fri Aug 21, 2009 5:13 am

daWALLi wrote:
Quote :
Congrats on passing your exam! and in good timing too, cause its only gonna get harder!! haha You are awesome dude. Big things to come!!! Can't wait!!! We're taking over hahaaha

Congrats Metin! I knew you had it!

Damn, it's getting harder? Are they dropping it to 5 minutes! I'd better hurry and do it before it gets more difficult! LOL!

just do it ! i know you can bro, i know you can do it ! warm up good and eat hardddd go do it !
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Framptonbmx

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PostSubject: Re: Try this workout   Fri Aug 21, 2009 7:12 pm

That's awesome. I'm glad to hear that LittleBeast has passed. Congrats man. it was only a matter of time. I agree with Metin, Dawalli, you are definitely the next to pass. You should just rest a couple days so you're at full strength, double fist some Peanut butter sandwiches for power and just go for it. We all know that's the secret to LittleBeast's power.
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gladiator



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PostSubject: Re: Try this workout   Fri Aug 21, 2009 7:15 pm

cool thing imma try but can i replace dips with triceps dips on bench?
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daWALLi

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PostSubject: Re: Try this workout   Fri Aug 21, 2009 8:43 pm

Quote :
I agree with Metin, Dawalli, you are definitely the next to pass.

Thanks for the vote of confidence! That workout above kicked my a$$ so I'm going to have to rest a bit! lol! I'll give the peanut butter a go as well!

Quote :
cool thing imma try but can i replace dips with triceps dips on bench?

Definitely! Or, just lower the dip reps if they're too difficult.
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LMTGJ



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PostSubject: Re: Try this workout   Fri Aug 21, 2009 9:01 pm

Congratulations metin. Damn, I know what im about to say has kinda got nothing to do with the original post but......I really need to do these requirements now, ASAP. The element of urgency is on!

Naaah if the time goes down any more I wouldn't even attempt it, I would be officially out.

Dawalli you have got it in the bag bmx is right you are the next in line, next time you should time your rest properly between sets

Quote :
cool thing imma try but can i replace dips with triceps dips on bench?

I doubt it, them bench dips are faaar too easy (Are you talking about the dips in the requirements? if not my bad lol)
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gladiator



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PostSubject: Re: Try this workout   Fri Aug 21, 2009 10:04 pm

Quote :
Quote:
I agree with Metin, Dawalli, you are definitely the next to pass.


Thanks for the vote of confidence! That workout above kicked my a$$ so I'm going to have to rest a bit! lol! I'll give the peanut butter a go as well!
I belive u can do it to Dawalli I agree with Bmx and LittleBeastM.

Quote :
Quote:
cool thing imma try but can i replace dips with triceps dips on bench?


I doubt it, them bench dips are faaar too easy (Are you talking about the dips in the requirements? if not my bad lol)


It cause im too lazy to go workout at a park lol! but i dont have dip bars at my house
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daWALLi

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PostSubject: Re: Try this workout   Sat Aug 22, 2009 3:44 am

Thanks guys, I may just give it another shot and see how it goes.

Andres26, what're you talking about lazy! No way! I don't believe it! Get your a$$ to the park and get some money! LOL!

LMTGJ give it a go - I think you have a serious shot! If you can get the OAP, the requirements should be within your reach!
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gladiator



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PostSubject: Re: Try this workout   Sat Aug 22, 2009 1:55 pm

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Andres26, what're you talking about lazy! No way! I don't believe it! Get your a$$ to the park and get some money! LOL!

Lol ok mann ill see what i can do
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Daniel

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PostSubject: Re: Try this workout   Sun Aug 23, 2009 12:18 am

I just got 50 pushups the other day, all I need is the 40 dips and I think I can do the requirements Smile
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daWALLi

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PostSubject: Re: Try this workout   Sun Aug 23, 2009 6:27 am

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I just got 50 pushups the other day, all I need is the 40 dips and I think I can do the requirements

Good luck Daniel! I did it today and could only do 3 muscle ups at the end! The good thing is I did all 40 dips without pause and I did the 3rd muscle up with 30 seconds remaining, so I think I'll get it soon! I hope!
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LMTGJ



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PostSubject: Re: Try this workout   Sun Aug 23, 2009 7:11 am

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LMTGJ give it a go - I think you have a serious shot! If you can get the OAP, the requirements should be within your reach!

Thanks im gonna try today hopefully i l get it in one shot so i dont have to do it again
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Daniel

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PostSubject: Re: Try this workout   Sun Aug 23, 2009 8:50 am

Comeon Dawalli we can do this bro Very Happy
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BleHz0r



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PostSubject: Re: Try this workout   Mon Aug 24, 2009 3:08 pm

well. never before i overestimated my own strenght this much.
i tried those numbers and couldnt do half.. and the better part of everything with sloppy form.
i was curious thou, if i could lower the numbers to something like this;

20/19/18/17/16/15/14/13/12/11/10
5/5/5/5/5/5/5/5/5/5/5
10/9/8/7/6/5/5/5/5/5/5
5/5/5/5/5/5/5/5/5/5/5

im very new to bodyweight exercises.. but im eager to improve.
i was planing to add 1 rep every week. or 2.. depends on how easy i could do the first part.. and maybe 2 rest days per week.
i was also curious about combining this kind of routine with HIIT or any other cardio.. basically if i need to watch how and when i do it or can i just do it whenever i please. cuz from what i read, bodyweight exercise isnt limited to anything lol.
any help would be much appreciated Smile
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daWALLi

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PostSubject: Re: Try this workout   Mon Aug 24, 2009 7:42 pm

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i tried those numbers and couldnt do half.. and the better part of everything with sloppy form.

No problem, that workout you did is fine. Don't worry about the numbers, just worry about your form! The numbers will come eventually if you're dedicated and keep training hard.

Feel free to add a leg set as well, such as squats or pistols to get a full body workout.

Good luck!
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BleHz0r



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PostSubject: Re: Try this workout   Mon Aug 24, 2009 9:11 pm

yeah. good point Smile
thanks. btw.. squats as in prisoner squats or weighted squats ?
and i was actually thinking of skipping my legs since for the better part of my life i was either biking or running.. so i feel like there too big as it is. im just looking to toughen them up now and then Smile

thx for the help Smile
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daWALLi

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PostSubject: Re: Try this workout   Tue Aug 25, 2009 3:53 am

Yeah, same here. I'm a mountain biker so I've got heavy quads! Makes it hard to do levers! LOL!

Just do regular squats (body weight) or explosive ones where you add a jump to them. Keep the reps high (around 50) so you get some cardio.
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BleHz0r



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PostSubject: Re: Try this workout   Tue Aug 25, 2009 1:14 pm

never thought about doing them like that..
thx for the info Smile
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daWALLi

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PostSubject: Re: Try this workout   Tue Aug 25, 2009 9:00 pm

No problem. Yeah, bodyweight squats are hard. Once you hit 50 reps you can really feel the burn!
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Nablezen



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PostSubject: Re: Try this workout   Sat Sep 05, 2009 5:37 am

did that yesterday. I'm pretty new to the calisthenics and now i'm just pretty sore Smile
gotta say though this is a fucking great work out
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LMTGJ



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PostSubject: Re: Try this workout   Wed Sep 09, 2009 6:27 pm

Dawalli im feeling this workout (yeah im slow lol), I must try it one of these days. How long do you rest between your sets?
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daWALLi

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PostSubject: Re: Try this workout   Wed Sep 09, 2009 9:01 pm

Hey LMTGJ, no worries, I knew you'd get to it!

I'm not sure about the rest exactly, but I give myself enough of a rest between each set so that I can do all the reps with strict form. You'll get an idea when you do it. Time yourself and see how long it takes you. It took me about 45 minutes, give or take a few minutes.

I'm kind of used to knowing when my body is ready for the next set, so I just rest accordingly.
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jamal888

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PostSubject: Re: Try this workout   Thu Sep 10, 2009 4:28 am

this workout looks great..today a I try it... Very Happy thx for inspiration daWaLLi
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