Elite Bodyweight Training
 
HomeHome  CalendarCalendar  FAQFAQ  SearchSearch  MemberlistMemberlist  UsergroupsUsergroups  RegisterRegister  Log inLog in  

Share | 
 

 New to the bar, gonna crawl until I can run :p

View previous topic View next topic Go down 
Go to page : Previous  1, 2
AuthorMessage
3Dip Max



Posts : 76
Join date : 2012-05-20
Age : 24
Location : Dubai

PostSubject: Re: New to the bar, gonna crawl until I can run :p   Mon May 28, 2012 1:33 pm

Max dips - 8-9
Max diamond pushups - 15-16
Chinups - 11-8-9
Close Pullups - 6-6-6
Wide Pullups - 6-6
Close Chinups - 8-8-7
Pullups - 7-7
Static holds focusing on abs and back
Pullup ladder - 1-2-3-3-2-1
Back to top Go down
View user profile
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: New to the bar, gonna crawl until I can run :p   Mon May 28, 2012 7:39 pm

3Dip Max wrote:
Max dips - 8-9
Max diamond pushups - 15-16
Chinups - 11-8-9
Close Pullups - 6-6-6
Wide Pullups - 6-6
Close Chinups - 8-8-7
Pullups - 7-7
Static holds focusing on abs and back
Pullup ladder - 1-2-3-3-2-1

good job bro, seeing gains there. sunny
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
3Dip Max



Posts : 76
Join date : 2012-05-20
Age : 24
Location : Dubai

PostSubject: Re: New to the bar, gonna crawl until I can run :p   Mon May 28, 2012 11:24 pm

K4lisPeluru wrote:

good job bro, seeing gains there. sunny

Thanks a lot man, its mainly thanks to your support and advice
Back to top Go down
View user profile
3Dip Max



Posts : 76
Join date : 2012-05-20
Age : 24
Location : Dubai

PostSubject: Re: New to the bar, gonna crawl until I can run :p   Tue May 29, 2012 11:43 am

800m jog 
Max dips : 9-10
Max Pullups : 9-9

Wide pushups : 23-20-20-20-17
Dips : 5-5-5-5-5
Planche pushups : 5-5-5-5-5
200 m jog
Diamond pushups : 8-8-8-8-8
Pushups : 15-15-15-15-15
Incline pushups : 10-10-10-10-10
Static holds focusing on abs and shoulders
Dip W's : 2-1-2-1-2
Pushup W's : 5-4-3-2-1-2-3-4-5-4-3-2-1-2-3-4-5

Ate a ton of carbs and sugars before hand... Trying not to make it a habit since I'm trying to lose that stubborn fat ... Ate like half a pack of large Cheetos, 6 cookie with milk, 2 bars of chocolate along with my sandwich for lunch ... However had a ton of energy through my workout on the plus side... Negative is that I can't do it often cuz I'm trying to lose the las bit of belly fat Sad
Back to top Go down
View user profile
Digit

avatar

Posts : 94
Join date : 2011-11-14
Age : 29
Location : Athens

PostSubject: Re: New to the bar, gonna crawl until I can run :p   Wed May 30, 2012 5:10 am

Wow man WTF ? Cheetos ???? Dude get rid of this stuff pls. I used to be 115 Kg now i am 93. I need to lose 2-3 kilos of fat but i dont care really. Things will come slow. I just changed the way i eat in a lot different way. Regarding quantity i didnt change a lot .... I still eat like a fucking pig but i avoid eating sugars and sweets and all that crap that made me chubby. Eat at least 4-5 meals a day and have a search in the web , u will find a lot of info. Eat sugars after your workout with some egg whites. THis is how i do it. Ask and fro other opinions from the pros here After some time u will do this like a daily routine u will not even understand it! Just be persistent!!! Don't w8 resaults to come after one day. ALso i see that u start with 800 m jog and then i see u do 200 m again. Dont do this instead finish your workout and if u like after the workout run for 30 min as u feel or jog the days that u dont workout. I dont advice u for HIIT because u are a beginner but after some time u might find HIIT very helpful. Regarding my Log i dont have one because at the moment i right my progress on the paper because i dont know when i will have access to the web again. Try hard and dont give up. Time fixes everything. Cya around : D !!! Question what do u mean planche push - ups ? Pseutho planche ? Cheers !
Back to top Go down
View user profile
3Dip Max



Posts : 76
Join date : 2012-05-20
Age : 24
Location : Dubai

PostSubject: Re: New to the bar, gonna crawl until I can run :p   Wed May 30, 2012 10:26 am

Yea man, pseudo planche pushups, the ones with your hands near your hips ... Regarding diet, I know man, but I have my weak days sometimes...I was 115 aswell, got down to 72, and added muscle to go to 88 with a bit of added fat. But when I was 72 I was skinny with stubborn fat and hardly even any muscle mass...1 and a half years in the gym added around 16 kg muscle very little of that fat ... But I was still horrible at bodyweight exercises ... So I moved to calisthenics to get helthier and lose the stubborn fat
Back to top Go down
View user profile
3Dip Max



Posts : 76
Join date : 2012-05-20
Age : 24
Location : Dubai

PostSubject: Re: New to the bar, gonna crawl until I can run :p   Wed May 30, 2012 12:41 pm

Max dips : 9-9
Max diamond Pushups : 13

Wide Pullups : 8-9-8-8-7
Pullups with 5s holds : 3-3-3-3-3
Chins : 9-9-9
Pullups : 5-5-5-4*
Close Chins : 5-5-5-5-5
Close Pullups : 5-5-3-4-5
Static holds focusing on abs
Pullup W's : 2-1-2-1-2


My last were completely fried after the so I had to stop shot, but I continued with the rest, and now they are fine... I'm regretting stopping the Pullups and chins sets short ... But my Lats were fried ... Should I have continued???
Back to top Go down
View user profile
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: New to the bar, gonna crawl until I can run :p   Wed May 30, 2012 10:33 pm

3Dip Max wrote:
Max dips : 9-9
Max diamond Pushups : 13

Wide Pullups : 8-9-8-8-7
Pullups with 5s holds : 3-3-3-3-3
Chins : 9-9-9
Pullups : 5-5-5-4*
Close Chins : 5-5-5-5-5
Close Pullups : 5-5-3-4-5
Static holds focusing on abs
Pullup W's : 2-1-2-1-2


My last were completely fried after the so I had to stop shot, but I continued with the rest, and now they are fine... I'm regretting stopping the Pullups and chins sets short ... But my Lats were fried ... Should I have continued???

always listen to your body. sunny
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
3Dip Max



Posts : 76
Join date : 2012-05-20
Age : 24
Location : Dubai

PostSubject: Re: New to the bar, gonna crawl until I can run :p   Wed May 30, 2012 11:25 pm

K4lisPeluru wrote:

always listen to your body. sunny

Thanks, I will ... Only thing I don't understand, my lats started to feel sore, so I stretched them and rested for like 5 mins, but after that they were still sore. I started doing chins then instead of Pullups and then went straight to close Pullups, and by the end my lats weren't as sore as before. What exactly does that mean?
Back to top Go down
View user profile
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: New to the bar, gonna crawl until I can run :p   Wed May 30, 2012 11:33 pm

when you switched to chins and close pullups, how was your ROM? if you were not doing full extension to the bottom, you might have been using your arms more and less of your lats and by the time you finished, perhaps your lats were less fried from the earlier sets.
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
3Dip Max



Posts : 76
Join date : 2012-05-20
Age : 24
Location : Dubai

PostSubject: Re: New to the bar, gonna crawl until I can run :p   Wed May 30, 2012 11:47 pm

When I was going chins, my arms extended full, but when I felt like I would have to cheat, I stopped hence the 5 reps. However what I noticed was that I felt a pump more in the middle of my back and top of my back (traps, teres major) as opposed to the side of my back (the actual lats)... Also dot close chins nd close Pullups focus more on the bicep itself? Maybe that was it
Back to top Go down
View user profile
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: New to the bar, gonna crawl until I can run :p   Thu May 31, 2012 12:31 am

3Dip Max wrote:
When I was going chins, my arms extended full, but when I felt like I would have to cheat, I stopped hence the 5 reps. However what I noticed was that I felt a pump more in the middle of my back and top of my back (traps, teres major) as opposed to the side of my back (the actual lats)... Also dot close chins nd close Pullups focus more on the bicep itself? Maybe that was it

i suppose the close grip hit more of your arms and mid back instead of the lats. anyways, very good progress with just short period of time. your dips would be double digit anytime soon and looks like you have to rename yourself. sunny
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
3Dip Max



Posts : 76
Join date : 2012-05-20
Age : 24
Location : Dubai

PostSubject: Re: New to the bar, gonna crawl until I can run :p   Sat Jun 02, 2012 3:23 pm

Went to the gym today with a couple of friends

10 mins on rowing machine at less than 20 strokes per minute (over 1 mile)

Pushup, Pullup and squat pyramid circuit (start at 1, go to 5, come back down to 1)

Deadlift (work up to 2 rep max)

Then went for a 'Zumba' dance class with a couple of people (half an hour)

A couple of rounds of heavy bag work, with box jumps and jump rope mixed in as intervals
Back to top Go down
View user profile
3Dip Max



Posts : 76
Join date : 2012-05-20
Age : 24
Location : Dubai

PostSubject: Re: New to the bar, gonna crawl until I can run :p   Sun Jun 03, 2012 12:02 pm

Dips 6-6-6-6-6
Wide pushups 20-20-20-20-20
Pseudo planche pushups 6-6-6-6-6
Diamond pushups 10-10-10-10-10
Incline pushups 12-12-12-12-12
Static holds 
-focus on abs, chest and shoulder
Pushups Vs 5-4-3-2-1-2-3-4-5
Dips Ws 2-1-2-1-2-3
Back to top Go down
View user profile
3Dip Max



Posts : 76
Join date : 2012-05-20
Age : 24
Location : Dubai

PostSubject: Re: New to the bar, gonna crawl until I can run :p   Mon Jun 04, 2012 8:05 am

Routine thanks to ironloo ... Gonna try it out for 6 weeks as per his recommendation


Day 1 (3-5m rest between sets)

4 sets x max Pullups
4 sets x max Dips
4 sets x max Row
4 sets x max Bench Dips

1min. plank + 10 lying leg raises
:50sec. plank + 10 lying leg raises
:40 sec. plank + 10 lying leg raises
:30 sec. plank + 10 lying leg raises
:20 sec. plank + 10 lying leg raises
:10 sec. plank + 10 lying leg raises

Day 2

Legs and core

Day 3 (5m rest between sets)

4sets x Static hold, chin over bar 
4sets x Max Hold top of Dip, 5 sec rest Max hold bottom of Dip

3sets x 1 rep Chin up try to go as slow as you can up and as slow as you can down 

3 sets x 1 Rep Slow Push ups, same concept as the slow Chinup

Static super set
Chinup static hold , directly to bottom of a push up. Superset these 2 holds till you cant hold 1 second.
+
5 sets x leg raises 
+
5 sets x Front + Side (30s)

Day 4 

Legs and core

Day 5 (3m rest between sets)

5sets x 20 Jump Squats
5 sets x Super-Set Max pull ups and Max dips.
5 sets x Super-Set Max Rows and Max Bench Dips.
3 sets x knee raises
3 sets x knee to elbows
1 set of Max out Front Plank only
Back to top Go down
View user profile
3Dip Max



Posts : 76
Join date : 2012-05-20
Age : 24
Location : Dubai

PostSubject: Re: New to the bar, gonna crawl until I can run :p   Tue Jul 03, 2012 3:39 pm

Ok so it's been awhile since ive posted...been down with the flu for a while and had exams and stuff going on. Anyways, with summer coming up I've decided to go all out so as to really get far.

In the morning before breakfast I'll run up the stairs (around 100 steps) 5 times...
An hour before lunch I'll work on the heavy bag for around half an hour
And in the evening I'll have my workout, 5-6 days a week

Since I prefer working out more days than less, I've decided to work one day on static holds and the other day on basic exercises, and repeat.

Here is a basic routine

STATIC HOLDS DAY

Dragonflag progression holds x5

Handstand holds x5

Planche progression holds x5 (basically hold in HIP pushups, but lean forward to try and raise legs off the floor)

Front lever holds x5 (tuck)

L-sit progression hold x5

to end the workout it's a 10 min circuit that focuses on a exercise for each minute
1- 15 sec hang
2- 1 pull up
3- 10 sec hang
4- 15 sec hang, followed by 3 shoulder shrugs
5- 20 sec hang, followed by 2 pull ups
6- 10 sec hang, followed by 5 knee raises 
7- 4 pull ups
8- 10 sec hang
9- 3 pull ups
hang as long as you can


ENDURANCE DAY

Pike Push ups x5

Dips x5

Pull-Ups x5

Dragonflag progressions x5
after each set do 
10 knee raises  
10 leg extensions

1 pull 1 diamond
2 pulls 2 diamonds ...And repeat until I can't do anymore

Pushups x5


* all exercises are done to maxes


However, I am hoping to progress a lot during the summer and so I'm looking for any tips so as to gain strength
Thanks
Back to top Go down
View user profile
3Dip Max



Posts : 76
Join date : 2012-05-20
Age : 24
Location : Dubai

PostSubject: Re: New to the bar, gonna crawl until I can run :p   Tue Jul 03, 2012 3:55 pm

I was looking in the forum and saw this workout
mon: Around the world 10 sets of 6 reps pullups,dips,pushups
tue: ATW: 10 sets of 6 reps neutral grip pullups, dips, dimond pushups
wed:ATW: 10 sets of 6 reps chinups,dips, handstand pushups
thurs: = mondays routine
fri: =weds routine

And it seems like it would improve the basics , so my uestion is should I focus on the basics only like the above until I can do good numbers In them?
And since my focus is on strength, would that aid rather than focusing on the previous workouts?
Back to top Go down
View user profile
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: New to the bar, gonna crawl until I can run :p   Tue Jul 03, 2012 7:45 pm

quality over quantity. definitely aid your strength in the long run
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
3Dip Max



Posts : 76
Join date : 2012-05-20
Age : 24
Location : Dubai

PostSubject: Re: New to the bar, gonna crawl until I can run :p   Tue Jul 03, 2012 11:25 pm

So which would you suggest I do? the one focusing on static holds one day and dips, pushups, Pullups the next, or the one focused on increasing my Pushups, Pullups and dips mainly? (though I would still do some static holds throughout the day but not as part of my workout)
Back to top Go down
View user profile
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: New to the bar, gonna crawl until I can run :p   Wed Jul 04, 2012 12:10 am

static on rest days.

quality reps/endurance on workout days.

try to alternate both on different days. and keep the intensity differently on each days. some high and some low. you dont wanna bash yourself up everytime or else you will overtrain and that will even slower your progress. most important is to be consistent throughout the months.

for example

M W F - endurance
T T S - static
sunday - full rest
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
3Dip Max



Posts : 76
Join date : 2012-05-20
Age : 24
Location : Dubai

PostSubject: Re: New to the bar, gonna crawl until I can run :p   Wed Jul 04, 2012 10:16 am

So the first workout then? Thanks bro ... Will do Very Happy
Back to top Go down
View user profile
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: New to the bar, gonna crawl until I can run :p   Wed Jul 04, 2012 10:22 am

keep posting. hope all is well with you. vid some of your training while you're at it. sunny
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
3Dip Max



Posts : 76
Join date : 2012-05-20
Age : 24
Location : Dubai

PostSubject: Re: New to the bar, gonna crawl until I can run :p   Wed Jul 04, 2012 12:19 pm

Sure bro I will.... Just wait until the end of the summer, I'm hoping to get Ali stronger and lose my last bit of Bodyfat ... I'm around 14% or a little less... Hoping on going down to under 10... In 2 months ... Imma do it Very Happy
Back to top Go down
View user profile
3Dip Max



Posts : 76
Join date : 2012-05-20
Age : 24
Location : Dubai

PostSubject: Re: New to the bar, gonna crawl until I can run :p   Sun Jul 08, 2012 9:45 am

Fasted training with coffee beforehand

Push ups 28

Dips 12

Pull ups 12

Chin Ups 10

5 sets of DIPS x w/ 25 pound vest
6-7-7-6-6

5 sets of PULL UPS  (Convict conditioning progressions)
Slow 2s up, 2s down Pullups: 
6-6-5-5-5
*work up to 2 sets of 10

5 sets of pushups (Convict conditioning progressions)
Slow 2s up, 2s down pushups: 
8-8-8-9-8
*work up to 2 sets of 20

Do 5 sets of max chin up holds at the top with arms at 90 deg
*didnt measure the time, just held on for as long as I could

PUSH UPS 5 sets x of slow push ups as many reps of 10 seconds to lower your self to the floor to 10 seconds to push yourself back 
2-3-3-2-2

One round of heavy bag boxing to cool down :p

All reps were done to almost failure, just 1 or 2 reps off 
Back to top Go down
View user profile
3Dip Max



Posts : 76
Join date : 2012-05-20
Age : 24
Location : Dubai

PostSubject: Re: New to the bar, gonna crawl until I can run :p   Tue Jul 10, 2012 10:00 am

all reps were done at a normal pace

Pullups 
1-2-3-4-5-4-3-2-1 (30s rest)
1-2-3-4-5-4-3-2-1 (30s rest)
1-2-3-4-5-4-3-2-1 (30s rest)
*tried to get all Pullups to almost upper chest level

Dips 
1-2-3-4-5-4-3-2-1 (30s rest)
1-2-3-4-5-4-3-2-1 (30s rest)
1-2-3-4-5-4-3-2-1 (30s rest)

Squats 
2-4-6-8-10-8-6-4-2 (30s rest)

Pushups 
2-4-6-8-10-8-6-4-2 (20s rest)
2-4-6-8-10-8-6-4-2 (20s rest)
2-4-6-8-10-8-6-4-2 (20s rest)

Knee raises 
2-4-6-8-6-4-2 (30s rest)
2-4-6-8-6-4-2 (30s rest)
2-4-6-8-6-4-2 (30s rest)

Pike pushups
1-2-3-4-3-2-1 (30s rest)
1-2-3-4-3-2-1 (30s rest)
1-2-3-4-3-2-1 (30s rest)
Back to top Go down
View user profile
Sponsored content




PostSubject: Re: New to the bar, gonna crawl until I can run :p   

Back to top Go down
 
New to the bar, gonna crawl until I can run :p
View previous topic View next topic Back to top 
Page 2 of 2Go to page : Previous  1, 2
 Similar topics
-
» USA Track coaches suspended over 'bear crawl'
» Gonna Be A Busy Week
» Brimstone Trail #5 Rock crawl!!!
» Evarts - Fall Crawl
» Its new! Its gonna be Fast! and its very Green!

Permissions in this forum:You cannot reply to topics in this forum
 :: Training :: Training Routines :: Training Logs-
Jump to: