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 Training log just started calisthenics!!!

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mushu505

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Join date : 2012-06-03
Age : 22
Location : israel

PostSubject: Re: Training log just started calisthenics!!!   Fri Nov 16, 2012 1:56 pm

making it official, my goal is to complete the bbr and join the team... i hope that by new years 2014m my senior year i can nail them!!!Wink the bar barians inspire me so much and im gonna get it done
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Sun Nov 18, 2012 4:05 pm

10 min jump rope warm up

2 muscle ups
15 dips
10 pullups
20 pushups
*5

3*8 hanging leg raises
some dragon flags
l-sit +leg raises on dip bar
3*10 leg raises to 90 degree with 30 sec rest

12 pullups
15 diamonds

10 close grip pullups
15 diamonds

10 chinups
15 diamonds

13 pullups
20 dips


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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Tue Nov 20, 2012 4:06 am

21 pullups (new max!!)
35 dips

4*3 muscle ups

Pullups - 5* 14 13 12 10 12
Dips 5* 20 17 17 17 17

Pistols- 3*8

28 push-ups
15 diamonds

Leg raises- 7 6 5 5 5
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Wed Nov 21, 2012 4:16 am

5MD (50 pullups/100pushups)
5:32- my best time so far

1-3-3-1 muscle up pyramid

10*5 pullups w/10 kg (1:30min rest between each set)

10*5 dips w/12kg (1:30 rest)

20 pushups
4*15 diamonds
5*20 pushups
handstand work (sets of 20 sec freestanding)

5 sec back leaver

3*5 leg raises
3* dragon flag statics on incline bench (5 sec)
3*5-7 ab rollout
2*8 sec l-sit on high pb

25 dips
15 pullups
20 pushups
5 leg raises
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Sosna

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PostSubject: Re: Training log just started calisthenics!!!   Wed Nov 21, 2012 9:07 am

Great stuff here man, Keep going!
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Wed Nov 21, 2012 4:43 pm

thks dude:) btw ur rllly inspiring to me. u almost got the bbr Wink hopefully soon
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Sosna

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PostSubject: Re: Training log just started calisthenics!!!   Wed Nov 21, 2012 4:54 pm

Yeah, training very hard for it the next few weeks. Trying to get it before the year ends Very Happy
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Thu Nov 22, 2012 5:10 am

That's awesome good luck to u. I'm also training for them but I have a lot more time lol .not even close
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Sat Nov 24, 2012 12:30 pm

Sick workout today. Mostly freestyle. I got several l-sit muscle ups too Razz
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Sat Dec 01, 2012 12:39 pm

felt dead...

6 sets of pull-ups different grips- 8-12 reps
3*20 diamonds
2*30 pushups
5*6-7 leg raises
5*15-20 dips
3*15 sec l-sit
5*5 pistols
10 pullups
20 pushups

everything with perfect form and full rom- just a simple routtine today

think im gonna try this split now- strength training which is laver planche hstdp work plus weighted basics and day two is endurance work or cardio core and legs
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Sun Dec 02, 2012 4:45 pm

endurance work/cardio/core plus handstand work

20-30 min of handstand work- i barely need to kick to get into one now

15 min jump rope- a mix of intervals and freestyle

4*8 pistols superseted with 4*3 muscle ups

sets of leg raises and dragon flag statics

2 sets of
20 pullups- set 1: 12/8 set 2: 13/7
50 pushups- set 1: 40/10 set 2:35/15

20 sec rest about in between the sets it took me to complete the 20 pullups and 50 pushups. the goall is to get it all in one set perfect form.

10 close grip pullups
10 dips
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Tue Dec 04, 2012 1:59 pm

at home-

pushup challenge- maintained plank throughout the whole set got to 12
did it again with the 30 sec break without maintaing plank in between- got to 20

pullup challenge- 1-10 w 30 sec breaks max

then went to gym-

handstand work

muscle ups
handstand pushups (3 sets of 2-3)
back leavers
dragon flags - can do about 2-3 perfect reps straight body no bend at hips.

leaver work

leg raises, then just sets of basics about a 1:30 min -2 hr workout
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Wed Dec 05, 2012 12:55 pm

10 min warmup on treadmill
50 squats
5*6-10 pistols
straight after 100 squats

3*15 pullups

3*16 dips

3*20 pushups

3*20 leg raises to 90 degrees

2-16 dip challenge pyramid w 30 sec breaks max

10 min jump rope

just a light day was so dead
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Mon Dec 10, 2012 4:10 pm

working a ton on my strength

i can get a human flag for like 2 sec!! i just tried and managed. plus im working on a straight arm press to handstand.

lots of handstand work and presses
4*2 hstdp wall assist
sets of tucked front leaver
2* 5 sec back leaver
3*10 sec tucked planche
sets of pushup variations

4*3 muscle ups
sets of explosive pulls and muscle up dips on pb bars- basically i go down into the the transition and back up
3*2-3 front leaver pulls, not perfect but first rep or two were usually good
3*3-4 dragon flags
3*6-8 hanging leg raises

then some sets of basics- for pullups i keep reps on 8-12 pushups 20-30 and dips around 15..
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Thu Dec 20, 2012 12:48 pm

focusing hard on strength huge goal of mine is front lever.
some updates- can hold a human flag for a few sec not perfect but amazed i can hold it:)) can get around a 5 sec straddle front lever.
new pullup max at 22

woking hard on these excersizes-
front lever statics (tucked-straddle)
front lever pulls
muscle ups(explosive and slow)
handstand pushups(freestanding plus w wall)
handstands in general (always practicing and r fun!)
dragon flags
back lever
tucked planche statics
leg raises/l-sit
then i do some basics but nothing major just test max sometimes or do some sets not to failure- once i get stronger the basics will become easier and increasing my endurance for the BBR will be much easier.

plus i have a new pistol squat max at 15- and i do them every other day (weighted to)
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Sun Dec 23, 2012 1:28 pm

Not logging everyday but training everyday for 1.5-3 hr

Today- 30 min handstand work
New max 6 perfect handstand push-ups with wall nose to ground elbows in
Can now get sets of 2 freestanding
20 pull-ups
40 push-ups (chest to ground)
20 dips
2* 5 leg raises to bar(abs only)
4* 12/12/12/10 pistols
Sets of muscle ups and explosive pull-ups
10 pull-ups
15 dips
15 diamonds
Light day today tomm strength day, surprisingly after yesterday's 3 hr strength workout I felt rlly strong today' but stil took it easy
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Fri Jan 04, 2013 3:01 pm

light day today-
5*8-10 pistols supersetted with 5*30 pushups
5*8-15 pullups

some progress notes- so close to a front lever!!! i can hold a straddle perfectly for like 5-10 sec.. almost there. can get into advanced tuck planche and hold it for like 2-3 sec. working a lot on my muscle ups lately and there pretty much almost perfect, but i can only do like 2 perfectly no legs no kip minimum swing, i have a video but i dont know how to upload it.
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Sun Jan 06, 2013 8:14 am

sick but i couldnt help myself-
2-20-20-2 pushup pyramid

30 min later a set of
23 pullups
50 pushups

one of my best endurance sets yet:)
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Tue Jan 08, 2013 12:57 pm

got some footage from todays workout Smile) ill post it soon plus im planning on making a video of my progression after like 7 months of calisthenics.

5*3 ring muscle ups

superset:
5*3 hstdp (wall assist)
4*6-8 pistols

front lever work and back lever plus some muscle up sets

superset:
4*6-8 pullups
4*6-8 ring dips

3*l-sit
3* hanging leg raises-from bar to l-sit and back to bar version- 4 reps
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BarWork



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Join date : 2012-07-05

PostSubject: Re: Training log just started calisthenics!!!   Sat Jan 12, 2013 8:23 am

Sweet stuff bro! Would be cool to see that progression video. Also great form on those slow ring muscle ups!
How much do you weigh btw?: )
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Sat Jan 12, 2013 5:18 pm

thks bro and 1.67 is my height and im 67 kg:)))!!! and im working on the video
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