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 Training log just started calisthenics!!!

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mushu505

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PostSubject: Training log just started calisthenics!!!   Mon Jun 04, 2012 5:13 am

Yesterday lifted heavy (squats deads presses) plus have a sprain in left side of neck really hurts cant turn head right no idea why stretching a lot. not sore or anything but taking today easy due to neck plus im not sure if im lifting tomm or doing calisthenics anyways today is supposed to be cardio Smile
WORKOUT:
Pyramids:
pushup-1-10-1
pullups-1-5-1

static holds:
just playing around first time ever attempting too lol Razz
l-sits-5*5sec... damn ouch
frogstand:3:10 sec
dead hang: 3*30 sec
then a few min of jump rope and going swimming soon Smile
Notes:
thought this was gonna bre a breeze but pushups felt really hard no idea why but i really feel like just going and doing calisthenics like all day so excited to this new training style but have to hold back dont wanna kill myself to quickly...Razz
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Tue Jun 05, 2012 5:01 am

warmup
jump rope
10 pushups
10 lunges
plank
dead hang

Static holds
l sit (on bars with feet tucked in to make easier) 3*10 sec
frogstand 5*10 (form not so good first time doing though)
front leaver progression (knees to chest leaning shoulders back) 3*30

workout
pullups: 1-6-1
pushups: 5-10-5
did it superset style.. 1 pullup/5 pushups.. etc

circuit:
1-5-1 chinups
5 squats
5 burpees

exp: 1 chin 5 sq 5 burpees/ 2 chins 5 sq 5 burpees

5*5 leg raises ( knees to chest)
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Wed Jun 06, 2012 5:53 am

warmup:
5 min jump rope
light stretching

workout: strength workout today +muscle up training
squat 5*5- 50kg
deadlift 1*5 (pyramid set working to work weight)- 60kg

pyramid:
dips- 10-1

Negative muscle ups 5*3

straight leg raises to bar: 3/3/2
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Fri Jun 08, 2012 2:21 am

Forgot to say any advice/criticism/help or whatever will be greatly appreciated Smile
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Fri Jun 08, 2012 4:38 am

im a little sick and got a muscle spasm in my back since 2 days ago could barely move but im much better now still hurts but had to workout... maybe im dumb sue me Wink

just some freestyle a mix of pullups pushups/progressions pistols jump rope handstands attempt at front leavers static hold pullups/explosive pullups/pushups wtv i felt like basically lasted about an hour
feel great now pumped up and ready for more but i stopped myself...
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Sat Jun 09, 2012 9:35 am

still a lil sick back so much better though just worked on some static plus jump rope..

statics:
3:30 sec dead hangs
3:10 sec one arm dead hangs
3:10 sec l-sit hang


60 sec work:
planks with feet elevated to shoulder height: 1*60
reverse planks: 1*60
hollow hold: 2 sets to get to 60
arch hold 1*60
pb support: 2 sets to 60

15 min jump rope fun and intense Smile
( im gonna do the second part about 3 times a week before my bw strength session, basically i plan on switching higher reps with strength sessions and the strength sessions are probably not gonna be added weight but harder progressions) once i find the statics very easy and feel extremely comfortable with them im gonns switch to focus on german hangs plus l sits and handstands
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Sat Jun 09, 2012 11:43 am

also had an evening workout today which i focused on skills some pullups +core work and plyometrics/legs:

12*10 sec handstand (wall assist) hold.. can hold about a 30 sec handstand with wall till my wrists give out.

5*5 pullups with 30 sec rest

leg raises

3* 5 assisted pistols (strong enough to do without but dont have enough balance lol)

plyometrics:
max vertical jump.. 4*3 jumps

3*2 broad jumps

2*10 explosive burpees


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K4lisPeluru

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PostSubject: Re: Training log just started calisthenics!!!   Sat Jun 09, 2012 7:50 pm

great stuff bro sunny
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Sun Jun 10, 2012 2:06 am

thks man Smile
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Sun Jun 10, 2012 4:31 am

pyramid
7 pullup
14 diamond pushups
continue down to 1 pullup and 2 diamonds then back up
so:
A1 pullups: 7-6-5-4-3-2-1-2-3-4-5-6-7
A2 diamonds: 14-12-10-8-6-4-2-4-6-8-10-12-14

50 pullups least amount of time (switch grips every time i get on the bar):
8/5/5/5/4/8/5/10 total:10 min

hstpu (partials)- 4/3/3/3

Core

leg raise variations 6 sets?

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Fed X

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PostSubject: Re: Training log just started calisthenics!!!   Sun Jun 10, 2012 2:49 pm

awesome bro!
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Sun Jun 10, 2012 3:02 pm

Thanks man Very Happy
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Mon Jun 11, 2012 6:09 am

Legs/core/cardio + a lil upper body work
warmup:
10 pushups
10 squats
5 pullups
10 lunges (each leg)
plank * 30 sec

repeat twice

legs:
jump squat (pause at bottom)- 5*10
bw squat: 5*20
assisted pistols- 10*3-5 BRUTAL (only need assistence at the bottom for balance)
explosive burpees- 5*10

core:
l-sit (feet straight against wall)- 3*20sec
l-sit (on bars/feet tucked in)- 3*15 sec
front leaver (feet tucked in/back arched)- 2*20 sec/ 1*10sec

pullup/pushup/dip pyramid
pullups: 1-2-4-8-6-6
pushups/dips: 10-10-10-10-10-10

*so 1 pullup then 10 pushups/ 2 pullups 10 dips/ 4 pullups 10 pushups and so on...

5 min jump rope ( too tired to do more)

30 lap swim
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Tue Jun 12, 2012 9:16 am

Strength day:

statics (60 total work time per set/rest as much as needed to complete) time 6 min total work:
plank
reverse plank
hollow
arch
pb support
dead hang


static pullups (5 sec 90 degree/5 sec head touching bar/5 sec chin over bar)- 5*3/2/2/2/2

weighted pullups + 7kg- 5*5


1 arm pushup (bad form but nose to ground)- 4*2 (each side)

decline pushup- 3*15

deep dips:5*5

Handstand against wall: 4* 15 sec

some planche work- not even close but just trying some holds in the position

leg raises
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Wed Jun 13, 2012 5:21 am

Notes: was going to do AW hitting the basics hard today but my triceps were fried so decided to go for a more cardio/leg oriented day so i can hit it hard once fully recovered.

warmup/light stretching

superset:
lunges *12 each leg
burpee with pushup *10
repeat *5

lesser to greater contest:

Normal mode:
35-10-5 (triceps fried so diamond pushups sucked Razz)

night workout (9pm):
fooling around in the park for like 30 min

late workout (9 pm):
just fooling around in the park doing some explosive pullups leg raises skin the cat negative muscle ups and dips/pushups
Hard mode:
15-7-5

60 sec plank
10 leg raises
20 sec plank

15 min jump rope

-die.....

think i might take it easy tomm ill c how i am... barely got through this workout

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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Thu Jun 14, 2012 7:47 am

first time in the park!!!!!!!! spent like 1.5 hrs there man it was hot...

AW today 10 sets of pullups/pushups/chinups/dips

about 4-7 reps for pullups/chins 4-8 for dips and 12-15 for pushups for all 10 sets. need to rest tomm not my strongest.

then freestyle!!! some core work l-sit negative MU dips pushups pullups dead after this...
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Sat Jun 16, 2012 4:44 pm

Just got back from camping for 2 days and went to te park for a late night session.

Pyramid:
Pullup: 8-1-8
Dip:15/12/9/6/3

Deep dips 5*5-7

Some negative muscle ups plus spinning around the bar and practicing some skin the cat.

L sit and leg raises some sit ups
Some pushups
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K4lisPeluru

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PostSubject: Re: Training log just started calisthenics!!!   Sat Jun 16, 2012 6:22 pm

yeah some good stuff right there
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Sun Jun 17, 2012 7:21 am

pyramids
pushups: 20/19/18/17/16/15/14/13/12/11/10
pullups: 10/9/8/7/6/5/5/5/5/5/5
dips: 10/9/8/7/6/5/5/5/5/5/5
chinups: 10/9/8/7/6/5/5/5/5/5/5

so 20 pushups 10 pullups 10 dips and 10 chinups then the next ladder...

l-sit work

a lil handstand work but i was so tired. really hard workout

additional workout today at night..

(set1): 5 pullups 5 bar dips 5 sec chin over bar 5 sec head touching bar 5 sec dead hang/ 5 pullups 15 diamonds 20 leg raises

(set2): 5 pullups 10 bar dips 10 sec chin over bar/ 10 sec head touching bar/ 10 sec dead hang/ 5 pullups 15 diamonds 20 leg raises

(set3): 5 pullups 6 bar dips 15 sec chin over bar/10 sec head touching bar/10 sec dead hang/5 pullups 20 diamonds 20 leg raises

(set 4-5) same thing as set 1-2 just with 15 decline pushups instead.

then just some more pullups and dips and pushups i was tired and didint feel like doing more so i stopped. going to the beach tomm Very Happy
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Mon Jun 18, 2012 2:36 pm

spent all day at the beach and there was a workout spot so i did some pullups and dips and stuff plus some training in the evening today
consisting of pyramids of pullups and pushups plus static hold pullups.
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Tue Jun 19, 2012 5:53 am

static/strength

warmup/light stretching:300 skips (jump rope)

statics:

60 sec work:
plank
reverse plank
hollow
arch
pb support
dead hang

3*30 handstand work
3*10 front leaver (tucked)
3*10 l-sit on bars

strength:

hindu pike pushup- 5*5
pullup statics (5 hang/5 top/5 middle)- 5*4/3/3/3/3
pistols (some assisted)- 5*4
bent leg raises to bar- 5*5

evening workout:

50 pullups for time/least amount of sets
5:30 min 10/8/10/10/6/6
15 min jump rope
handstand work
explosive pullups (around 25 total)


Last edited by mushu505 on Tue Jun 19, 2012 12:40 pm; edited 1 time in total
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PostSubject: Re: Training log just started calisthenics!!!   Tue Jun 19, 2012 6:19 am

Nice log, you're working out everyday?

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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Tue Jun 19, 2012 6:25 am

every day i can Smile i love it and sometimes even 2 times a day lol but i make sure training goes around my life and my life dosent evolve around training cus thats when the madness starts trust me ive been there
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Wed Jun 20, 2012 6:25 am

got to the gym today Smile and wow i got so much stronger this past 2 weeks and im so close to getting my first muscle up i think im gonna rest and then go for it this sunday Very Happy

kinda worked on my pullups and dips and did some weighted pullups/dips to plus some pushups(around 70).. it looked something like this

A1 pullups- 10/8/6
A2 diamond pushups- 10/10/10

explosive pullups- about 8 sets total with different grips plus some clapping pullups (first time ever i can do these!!!) plus some regular pullups

dips- 14/12/9/7/5

deep dips- 5/5/5

weighted dips:

10 kg- 1*5
14kg- 2*3
16kg-1*2
then a few sets of normal dips

back to the bar-
weighted pullups-

6kg 2*5
10kg- 1*3
12kg-1*3
some more pullups +chinups

5 sets of 10 pushups

negative muscle ups- 4/3/3/2

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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Wed Jun 20, 2012 4:21 pm

throughout the day plus at night-

pushup pyrmaid- 2-4-6-8-10-8-6-4-2

5*5 pullupd

5*10 pushups
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