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 Training log just started calisthenics!!!

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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Thu Jun 21, 2012 6:16 am

legs/core/cardio + some upper body

warmup:
stretching/squats+pushups

legs:

jump squats- 5*10

jumping lunges- 5*10 each leg

pistols (unasissted easier with left leg which is weird i fall with my right..)

5*4/3/2/2/2

bulgarian split squat- 3*10 each leg

200 squats 5*40

core/statics:
60s work:
plank
reverse plank
hollow
arch
pb support
dead hang

plank- 2*1:30 min

side plank- 30 sec each side non stop till 4 min so 2 min total each side

l-sit-60 sec work

handstand work

50 v-sits

100 burpees

upperbody:
5*5 pullups
5*5 chinups
5*10 pushups
5*10 diamonds

all this took about 2 hrs
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Thu Jun 21, 2012 8:51 am

also went to the gym today with some friends and did as many pullups dips l sits pushups and chinups as i could plus tried as muscle up.......so close and wow my strength has increased so much the past 2 weeks i tried doing a pullup with 18kg attatched and i did 2 reps easily...... plus at then end i knocked out 12 pullups dead hang do easy i loveee calisthenics!!!!!
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Fed X

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PostSubject: Re: Training log just started calisthenics!!!   Thu Jun 21, 2012 4:04 pm

mushu505 wrote:
also went to the gym today with some friends and did as many pullups dips l sits pushups and chinups as i could plus tried as muscle up.......so close and wow my strength has increased so much the past 2 weeks i tried doing a pullup with 18kg attatched and i did 2 reps easily...... plus at then end i knocked out 12 pullups dead hang do easy i loveee calisthenics!!!!!


bro thats awesome!!! try Pull/Chin Up pyramids @ 10-15kg & add 2.3kg increments as you get better
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Fri Jun 22, 2012 12:12 pm

light day today had a crazy night...

20 min jump rope

pyramid:

pullup: 1-6-1

pushup: 20/18/16/14/12/10

neutral pullup: 1-6-1

totals- 72 pullups 90 pushups
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Sat Jun 23, 2012 6:26 am

pyramids + skills

pushups: 1-10-1
pullups: 1-7-1
pushups on bars: 1-10-1
chinups: 1-7-7-1

totals: 200 pushups 100 pullups

l sit work.. can finally get a l sit on floor!!! only for like 2 sec but still progress

psuedo planche pushups- few sets of 3-4 reps really hard aspecially on my wrists gonna work on this

handstand work- can take my feet of wall and stay in a handstand for about 3-5 sec and my wrists feel much stronger Very Happy
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Sun Jun 24, 2012 6:05 am

skill work:
Handstand- really improving
l-sit on bars- 3*20 sec

pullups: 20*5 (20 sets of 5)

leg raises- 10*5

totals- 100 pullups 50 leg raises
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Mon Jun 25, 2012 2:56 pm

Working hard on the basics today

Lesser to greater
50-22-12=84

Pushups:
20-20-20

Diamonds:
12-12-12

Decline pushups:
15-15-15

Hindu pike pushup:
10-10-8

Pushup pyramid:
20/18/16/14/12/10/8/6/4/2

Pullups:
10/8/8/8/8/8/8/8/8/10

Dips (normal/ straight bar):
10 sets of 8-12
Then went to the park and continued

Chin ups:
10*6-10

Leg raise variations

And.. Got my first muscle up!!!! So exited it was clean as in both arms over I got 2 in a row and then only managed one arm at a time but I imprOved a lot !!!!
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.



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PostSubject: Re: Training log just started calisthenics!!!   Mon Jun 25, 2012 3:43 pm

cheers Good job on your first muscle up!

I still haven't gotten one with both arms over the bar at the same time ;(
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Mon Jun 25, 2012 3:47 pm

Thks bro keep working hard and keep me posted Smile
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askariVilla



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PostSubject: Re: Training log just started calisthenics!!!   Tue Jun 26, 2012 3:35 am

Nice work! Sounds like your improving at a rapid pace. Congratulations! Hard work pays off.
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Tue Jun 26, 2012 5:37 am

warmup circuit
10 burpees
10 squats
5 pullups
10 pushups
10 lunges
*3

pistols- 6*4 finally unasissted Smile

pullup static (5 sec top/middle/dead hang)- 5/3/3

l-sit chinup- 5/5/5/5/5

pushup static(5 sec bottom/top)- 5/5/5/5/5

psuedo planche pushups- 4*4

l sit- 30 sec/24 sec/21 sec
(on bars)

handstand work (need to let my wrists rest)

i was gonna jump rope but i was dead i think im gonna rest tomm havent taken a rest day since i started calisthenics (2 weeks?) lol.... ughh but my body needs it...

later today im gonna work on my muscle up though and maybe some pyramids.

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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Tue Jun 26, 2012 3:19 pm

Additional workout at night-
Musle up training

Zefs 5md (50 pullups 100 pushups)
8:52 min

Leg raises- need work on it can't do many
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Wed Jun 27, 2012 9:59 am

taking it easy today:

15-20 min jump rope

1 set max pullups- 16 (new max/good form)

muscle up training:

5*2-3 beginner muscle ups
3* chest to bar pullup
3* pullup
10 slow negative muscle ups
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Thu Jun 28, 2012 11:35 am

50 lap swim plus messing around on the bar a bit and got another perfect muscle up..... its weird how i sometimes get it and sometimes dont
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Fri Jun 29, 2012 8:01 am

warmup
stretching
pullup/pushup pyramid
1-5
2/4/6/8/10

workout

1 bg muscle up (beginner) 20 pushups 10 pullups 10-15 dips 5-7 chinups 3 leg raises (legs straight as possible) 1 bg muscle-up
*5

5 *10 dips

5*7-10 pullups superset with 10 pushups (diamonds too)

5*5/5/5/3/3 leg raises

3* 7 jumping muscle ups
3*4 high pullup (chest to bar)

tucked planche (on dip bar)- 10 sec
tucked front leaver-20 sec
tucked back leaver-10 sec
*3

pyramid:
1-5-1 chinup
2-4-6-8-10-8-6-4-2 pushup



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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Fri Jun 29, 2012 11:46 am

another workout today Smile

100 pullups/200 pushups all different grips
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Sat Jun 30, 2012 3:04 pm

core
5*5 leg raises (toe to bar)
3*1 min planks
3*2 skin the cat
front leaver to back leaver work (tucked plus not long hold)
l-sit on parallel bars-3*10 sec

also did some pullups/muscle-ups (beginner) and pushups not a lot though

run from the park to house took about 25 min of intense sprint/jog/walk
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Sun Jul 01, 2012 12:03 pm

Hahah got the gym instructors arguing about my new workout style (bar-barian Wink ) haha and I couldn't get them to stop talking to me so annoying!!
pullup/dip pyramid
1-10-1
1-10-1

5*high pullup
5*chinup
5*dip
50 v sits
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Mon Jul 02, 2012 1:35 pm

have a lil shoulder pain the past since like a few days ago and its rlly bugging me now so taking it easy not doing any upperbody stuff and lots of stretching/rehab work to make sure i dont injure myself.

skill work:
tucked l-sit on floor (flat palms)- 4*15sec
l-sit on bars- 3*25 sec
tucked leaver(knees as close to head as possible)-3*20sec
5 min hstd work

legs:
pistols: 5/3/3/3/3/3/3/3/3/5=34
(much harder on my right leg balance wise no idea why)
50 squats

core:
leg raises (knees bent toe to bar)- 5/5/5/4/4/5/4/4/3/4
plank:3*1:30 min

1 min jump rope
30 sec-1 min rest
for 10 rounds

15 min hstd work

did tons of stretching before during and after the workout.
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Tue Jul 03, 2012 12:49 pm

shoulder way better today still slight pain.

this months challenge: (max pushups in 5 min)
1st attempt: 30-10-15-20-10-10-10-15=105
2nd attempt: 20-20-20-10-10-10-8-5-13=126
bad scores ill try a few more times and hopfully get a video and upload it Smile

pullups (all grips)- 10/10/10/10/8/9/10/8/7/8=90

side to side pullups- 5/3

pullup/headbangers
1-1
2-2
3-3
4-4
5-5

5 min burpee challenge:
15-10-10-10-10-20=75

stretching+rehab
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Wed Jul 04, 2012 10:40 am

warmup:
jump rope for 5 min +stretching
20 pushups +10 pullups
10 pushups +6 pullups

statics/strength:
5 pullups+10 sec chin over bar+10 sec 90 degree+10 sec hanging l-sit
*6
static dips(5 sec on the top and bottom)-5/3/3/3
3*1 hstdpushup

muscle up training:
slow pullup: 5/3/3/2/3
3*5 explosive dead hang pullup (shoulder width grip)
3*5 explosive pullup with kip (like a muscle up just without the dip lol)
after each explosive pullup (both kinds) i did 5 fingertip pushups.
i was gonna do core but my shoulder hurts when doing leg raises... and also im so tired i did some l-sits maybe later ill have another workout. need to eat Very Happy
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Wed Jul 04, 2012 4:57 pm

right before bed also did some front/back leaver plus skin the cat and 50 pullups and 100 pushups
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Thu Jul 05, 2012 3:54 pm

basics today

pullups (chest to bar shoulder width grip)- 10 sets of 5-8
dips- 10 sets of 10-15
chinups/close grip pullups-5*5
pushups- 5*15-25

superset:
diamonds: 5*10-12
pullup(all grips):5*4-8
50 situps
20 leg raises

tomm strength +swimming
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Fri Jul 06, 2012 7:53 am

first time using weights for a while

squats: 5*5 with 60 kg
bench press: pyramid up to my working weight of 70kg for 3 reps
deadlift: pyramid up to my working weight of 70kg for 5 reps
l-sit work: my abs need to get a lot stronger feel like i need to improve on this a lot
leg raises toes to bar/knees to chest
some planche work

dips w/10kg: 2*5
dips BW: 2*10
pullups w/6kg:2*3
pullups bw: 2*6

then went swimming (16 laps) not a lot.

later:
10/7/7 pullups
10 pushups
10 lying leg raises
repeat *3

7 chinups
10 diamonds
repeat *3

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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Sat Jul 07, 2012 4:03 pm

Freestyle today
In the am a lot of handstand l sit and planch work plus some hstdp
In the pm freestyle on the bar at park. A lot of pullups dips pushups core work etc
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