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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!!!   Sun Jul 08, 2012 5:00 pm

warmup:
1-5 pullups
10 pushups in between so 1 pullup 10 pushups 2 pull 10 pushu...

explosive work:
chest to bar pullup: 5*2 can barely get it rlly need to work on it
beginner muscle up: 5*2
explosive chinup (chest to bar): 5*2 again need to work on it a lot
negative muscle up: 5*2

endurance:

30 dips + 20 pullups + 40 pushups for time
*3 5-7 min rest in between
7:38
7:28
6:05
weird how i got the best score on my last attempt

straight bar dips (wide grip)-3* 10-12
straight bar dips close grip (hands touching)- 3* 5-8

superset:
close grip pullup 7/6/6/5
diamonds 13/15/13/12

superset:
wide grip pullup 5/5/5
wide grip pushup 15/15/15

100 situps
intense 10 min run back home
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Mon Jul 09, 2012 3:14 pm

strength today + core/legs/cardio

statics:
l-sit work:
on fingertips (tucked)
on ground
on bars
did 3 sets of each

planche training:
frog stand- 3 sets
planche leans (some on fingertips)- 4 sets

handstand work:
5- 10 min

strength:
hstdp: 5*2-3
psuedo planche pushups: 5*3-5
pullups 5 sec over/5 sec 90 degree/5 sec hang 5*5/3/2/2/3
decline pushups with side to side at the bottom-5*5
pistols- 5*3-5

core:
leg raises (toes to bar/bent)- 7/5/6/5/5
arch: 3* 1 min
hollow hold- 3* 30-40 sec
5 min plank in 3 sets- 2 min/ 1:10/ 1:50

jump rope:
10 sets of 100 skips took about 10 min

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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Wed Jul 11, 2012 10:51 am

7/10

25 pushups
10 pullups
15 diamonds
10 chins
1 hstdp
5 leg raises

Drop the reps by 1 till 10 pushups and go now lower then 5 reps except for hstdp
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Wed Jul 11, 2012 1:08 pm

pistols: 10*5 (not all 5 reps were done in a row)- could barely get it at the end ughhh

l-sit work

core circuit:
5 leg raises
10 sec hanging l-sit
10 slow situp
10 lying leg raises
10 knee raises to the side (each side)
*3

4*2 hstdp
assisted one arm pullup/chinup- 4*3
one arm pushup-3*2/2/1

handstand work

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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Fri Jul 13, 2012 5:55 am

morning workout after breakfast

warmup
10 burpees
10 pushups
5 pullups
10 v-sit ups
*3
250 skips w jump rope

skill work:
circuit:2-3 handstand walkout
10 sec l-sit
20-30 sec frog stand
5 sec untucked front leaver
5 sec tucked back leaver
2-3 german hang
5 pullups
3-5 hstdp
*3

l-sit work
3*max l-sit + working on fingertip strength
3* l-sit to tucked planche ( not exactly tucked planche but im rlly close Smile

handstand work

pushups: 30/30/30/30/20/20/20/20/20/20
incline pushups: 20/20
diamonds: 15/15
pushups on bars: 15/15
total: 340 pushups

tonight going to work hard on pullups/dips/leg raises + some freestyle
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Fri Jul 13, 2012 1:50 pm

additonal workout tonight on the basics plus i can finally do muscle ups i got the kip down

muscle ups
10*2-4
(first 2 reps always 2 arms over then for 3 and 4 one arm at a time/i got 3 perfect muscle ups though at the end)

pullups
10*7-10

dips
10*10-15

leg raises (legs straight)
5*2

leg raises (bent)
5*5-8

wide grip pullups
5*5

chinups
5*6-8
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Fed X

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PostSubject: Re: Training log just started calisthenics!!!   Fri Jul 13, 2012 2:11 pm

awesome
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Fri Jul 13, 2012 3:13 pm

thks a lot Smile
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Sat Jul 14, 2012 1:51 pm

i now ride my bike to the park and back sometimes about 3 miles each way i think

went to the park w a friend and did some freestyle

1-10 pullup pyramid
5 min pushup challeng- 125 reps

plus more pullups/dips/muscle ups for like 30-40 min
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Sun Jul 15, 2012 11:01 am

managed 4 muscle ups in a row today 2 hands over Very Happy

burpee challenge credit to fi

40 sec on
40 sec off
for 10 rounds

l-sit work
planche work
handstand work
front/back leaver work

50 v-sits
3*1 min plank
2*10 hanging side to side knee raises

a lil jump rope
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Mon Jul 16, 2012 2:19 pm

i got my gymnastic rings today and worked out for like 2 hrs so much fun!! its so much harder then on a bar and i cant get a muscle up but ill keep practicing on the rings it looked something like this

5 sets pullups
5 sets dips
5 sets pushups (fist/fingertip/diamond/normal/normal)

l-sit to front leaver to back leaver to german hang *3

5 sets pullups
5 sets dips

some freestyle working on l-sits and leavers

arch to hollow 30 sec/30 sec
*3

then went to a bar and did some muscle ups leg raises and normal pushups/ring pushups/handstands
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Tue Jul 17, 2012 11:05 am

swimming:
20 laps in 10 min

muscle ups: like 10 sets of 1 perfect muscle up very explosive and using kip just practicing the feel of it since im very new to this.

handstand work: 10 min

pistols:5*4/3/3/3/3

1-8-1 pullup/pushup pyramid

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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Wed Jul 18, 2012 1:11 pm

ring workout today:

l-sit 5-10 sec
tucked planche
then trying to get into kinda a handstand with my hands at shoulder level
*3
then same thing again on pb *3

untucked front leaver
untucked back leaver
german hang
*3

pullups (false grip) 5*4-5
dips-3*2-3
hstdp-2*2-3
ring pushups/rows: 3*6-7

some leg raise work on rings

handstand work+muscle ups throughout the day
got a 10 sec perfect handstand today :)and muscle ups with kips getting easy but need to rest my body is dead and im feeling it...
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Thu Jul 19, 2012 3:42 pm

25 min jump rope

A1: 5 sets pullups on rings/bar 5/4/4/10/6
A2: 5 sets diamonds 10/10/10/10/10

handstand work 10-15 min
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Sat Jul 21, 2012 5:54 am

7/20

in the morning did some skill work on the rings/bars plus throughout the day like 10-15 sets of pullups and dips on rings plus some rows/ring pushups/normal pushups plus a 30 lap swim and some front leaver work/muscle up.

starting to feel it in my elbows so im gonna rest for the next 2 days from any bar/ring work plus i feel like my cns is fried from the rings their damn hard
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Sat Jul 21, 2012 5:55 am

25 min jump rope in intervals

handstand work

i got a handstand for like 8 sec im gettin so much better i think another month or so and ill get it down Smile
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Sat Jul 21, 2012 6:17 am

for the next 2 weeks im gonna work rlly hard on the basics on the rings/bars and i made my self a routine for guidlines and in 2 weeks i wanna c my improvements. my goal is to add volume to the basics and increase my endurance with pullups/dips/pushups/muscle ups plus work on my core hard and l-sits and handstand/front leaver

week 1: A/B/A/B/A/B

workout A: ring workout
10 sets of the following on rings
pullups
dips
rows
pushups

3-5 sets of l-sit on rings + v-sit work

front leaver work:
3*5-8 front leaver pulls
3* front leaver pulls but extend higher
3*tucked front leaver for time

workout B:legs/cardio/core+ handstand
5-10 sets of pistols
5 sets of muscle ups
5 sets of leg raises (slow)
5 sets of hanging l-sit for time
5 sets plank for time
5* l-sit to tucked planche on bars
5* hstdp (if not sore)
30 min swimming/jump rope
handstand work at least 10 min of wall handstand plus freestanding work
if i feel good ill also add in some freestyle on the bar + more core

week 2:

300-600 pushups all variations
10-15 sets of
pullups
dips
chinups
hstdp (every other day)

every day i switch between 30 min of jump rope or swimming
and handstand work + core/skills and muscle ups



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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Sun Jul 22, 2012 5:31 pm

in the morning i did tons of gymnastic work: handstand l-sit planche training hstpu pike presses for like an hour and a half i can finally get a handstand for like 10 sec and im getting much better Smile

at night i took my bike to the park and was there for like 2 hrs doing muscle ups leg raises pullups dips and pushups and my strength increased so much on pullups/dips

my elbow is a lil hurting now after the muscle ups guess i need to take the volume down until my body adapts Smile tomm im starting the program i laid out for myself for the next 2 weeks
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Mon Jul 23, 2012 6:58 am

warmup:
5 sets different kinda of pushups for 10 reps

ring workout:
pullups: 10 sets of 5-6
dips: 10 sets of 3-6
rows: 5 sets of 6-8
ring pushups:4 sets of 8-10
ring flyes: 2*5

l-sit (rings): 6*10 (my goal is a 1 min perfect l-sit

leaver work:
3* 5 leaver pulls(tucked)
3* max tucked leaver
2* max untucked leaver
2* one leg tucked negatives (1 negative each side for 2 sets)
3*8-10 like abb roleouts just on rings dont know what its called ( on knees cant do standing man my core is weak)

plus some handstands during my workout i can consistently get it now for like 2-3 sec most of the time and then sometimes i just fall or get it for 10 sec im gettin there Smile
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Mon Jul 23, 2012 2:18 pm

also swam some laps today in the pool plus some freestyle and handstands not too much though
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Fri Jul 27, 2012 8:00 pm

havent been posting on my log for the past few days but ive been working super hard aspecially on the rings. today i got my first ring muscke up Very Happy and i can do one leg tucked front/back leaver so im improving plus my dips/pullupd on rings have gotten alot better almost up to sets of 10 Very Happy tomm im gonna have an early ring workout then basics in the evening on the bar
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mushu505

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PostSubject: Re: Training log just started calisthenics!!!   Sat Jul 28, 2012 5:36 pm

morning did ring workout plus zefs 5md of 50 pulups/100 pushups got it in 6:30 Sad

evening did
3 muscle ups
20 dips
12 pullups
30 pushups
*3

2-4-6-8-10-8-6-4-2 pullup/straight bar dip pyramid

2-4-6-8-10-8-6-4-2 close grip pullup (hands touching)/dips pyramid

core work

pushups/pullups
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PostSubject: Re: Training log just started calisthenics!!!   Mon Aug 13, 2012 4:20 am

havent updated my log in a while but im still training rlllllly HARD like every day. i got my first perrfect muscle up today no kip nothing and then i maxed out at 5 muscle ups (legs straight slight kip). ive been working on my handstand a ton and when i kick off right i can hold it sometimes for up to 10 sec but i still have a lot of work to do just practice ill get it soon enough. for my wrists ive been doing tons of stretching and wrist pushups which i can now do like 3-4 normal ones so my wrists r getting stronger. my routine has basically been either freestyle, gymnastics work on the ground+ring strength which included muscle ups leaver practice and just basic pullups/dips and then basics (pushups/pullups/dips/leg raises /l-sit)
lately ive stated putting all my focus to the back leaver and i can almost hold one i can hold it with one leg tucked up to 10 sec plus my l-sit is now up to 15 sec on the ground and i can do 3 perfect full hanging leg raises (toes to bar)-
short term goals
increase my basics (dips r lagging can onldy do sets of 12) rlly have to increase endurance i want to get to 20 strict form pullups 50 pushups perfect form easy (i can do like 60 but i have to push myself)
and 30 dips for now.

l-sit-30 sec on ground

back leaver-hold for at least 5 sec

muscle up-keep working and perfecting it

planche- tucked planche

and get a HANDSTAND FINALLY

oh and dragon flag i cant do even 1 guess i just need to stengthen my core first

ive also been neglecting my legs a lil im doing like 40 pistols(20 each leg) ever other day about .. Razz and jump rope but i want to do more for legs and do at least a 15-30 min jump rope session every other day or some sort of cardio ill keep training and post here soon:)
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PostSubject: Re: Training log just started calisthenics!!!   Mon Aug 13, 2012 5:05 am

becareful with the dragon flag-do it right or you'll get neck injuried
and training dragon flag with straight arm-like planche,or front lever.
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PostSubject: Re: Training log just started calisthenics!!!   Mon Aug 13, 2012 5:47 pm

thks man any suggestions on how to train for it i cant even rlly do negatives ?? i can now do like sets of 3 hanging leg raises straight legs toe to bar
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