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 Chris' Training Log.

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CTurner



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Join date : 2011-11-08
Age : 25
Location : Norwich, UK.

PostSubject: Chris' Training Log.   Sun Jun 10, 2012 4:25 am

I'm really new to Calisthenics but want a way to track my progress, so I figured I should start my own log. Any comments and criticism are welcome, and encouraged. I feel the more advice I get, the better I'll be.

Ever since school I sat on my arse on the computer, then got a job doing pretty much the same thing. So to get a base level of fitness and some strength back, I'll be using Convict Conditioning to start. I'm not following the book completely, but implementing it into my routines. Be warned, the workouts will seem stupidly simple to start with, but that's just the stage I'm at.

Age: 20
Height: 5ft7
Weight: 171lbs

Goals: These are basically here to keep me on track from step one to Bar-Barian. I'm in no rush to get them, but when I do I'm hoping my form will be pretty damn good.

- One Clean Pull Up.
- Five Clean Pull Ups.
- Ten Clean Pull Ups.
- Twenty Five Clean Pull Ups.
- Twenty Clean Push Ups.
- Fifty Clean Push Ups.
- One Clean Muscle Up.
- Five Clean Muscle Ups.
- Five Clean Dips.
- Ten Clean Dips.
- Twenty Five Clean Dips.

Ultimate Goal: Become a Bar-Barian.

Workout plan for now:

Mon/Weds/Fri- Strength Work.

Tues/Thurs/Sat- Cardio (Running or Skipping/Jump Rope mainly.)

Sun- Rest.

I focus on slow, controlled form as much as possible.




Friday 8th June 2012


Skipping- 250 skips
Push Ups- 3x10
Horizontal Rows- 3x8
Sitting Hold- 30 seconds
Side to Sides- 30 seconds
Plank- 30 seconds
Left Side Plank- 30 seconds
Right Side Plank- 30 seconds
Squats- 3x8
Skipping- 250 skips


If anyone reads this and has any pushing/pulling I could add in, please let me know.


Last edited by CTurner on Sat Jun 16, 2012 9:54 am; edited 1 time in total
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PostSubject: Re: Chris' Training Log.   Sun Jun 10, 2012 6:50 am

great first post. consider doing more inverted rows as a first step on getting your pullups. negative chins would help too. i feel 3x8 would be too less for you. try doing pyramids. 2-4-6-8-10-8-6-4-2
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CTurner



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Join date : 2011-11-08
Age : 25
Location : Norwich, UK.

PostSubject: Re: Chris' Training Log.   Sun Jun 10, 2012 7:06 am

Thanks for the input. I always thought it was too little but every piece of advice I've had suggests that 3x8 would be an ideal time to move on. It's killing me cos I'm just starting so I need decent rest times, so I have the weekends off, but I just want to jump on the bar and try those pyramids now.
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Fed X

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PostSubject: Re: Chris' Training Log.   Sun Jun 10, 2012 2:48 pm

awesome!
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CTurner



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PostSubject: Re: Chris' Training Log.   Mon Jun 11, 2012 10:45 am

After a couple of attempts this morning, I managed to get my first clean full ROM pull up. First goal down, now to build on it!

Pull Ups - Throughout the day. (Greasing the groove.)
Push ups- 10 15 15
Sitting hold- 30 seconds
Side to Sides- 30 seconds
Plank- 45 seconds
Left Side Plank- 30 seconds
Right Side Plank- 30 seconds
Knee Diamond Push Ups- 10 10 10
Negative Pull Ups- 1 (Shattered by this point.)
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CTurner



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PostSubject: Re: Chris' Training Log.   Wed Jun 13, 2012 5:13 am

My pull ups still aren't that good, I can make one but I don't feel comfortable and I'm not happy with form, so I've reverted back to rows etc for now.

Horizontal Pulls- 5x12
Push Ups- 3x20
Bodyweight Curls- 3x10
Knee Diamond Push Ups- 3x20
Sitting Hold- 30 seconds
Side to Sides- 30 seconds
Plank- 45 seconds
Left Side Plank- 30 seconds
Right Side Plank- 30 seconds

Was determined to challenge myself this morning and I'm damn happy with the results, considering the difference between last week and today. Bit sore now though.

Noticed a slight pain in my left shoulder near the end, I'll keep an eye on it and may have a light day Friday, or even a day off and move the set to Saturday instead.
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CTurner



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PostSubject: Re: Chris' Training Log.   Sat Jun 16, 2012 9:49 am

*REVISED MY GOALS IN OP*

Tried to do some strength work yesterday but the pain in my shoulder came back pretty quickly with a little niggle in my left forearm too, so I took the day off and will rest until Monday.

I've changed tac a little, I originally wanted to try and up my reps as quickly as possible while keeping good form, but I've been swaying more towards reps and not form. I've revised my goals and will take as much time as I need to reach them by focusing on form 110%.
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CTurner



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PostSubject: Re: Chris' Training Log.   Mon Jun 18, 2012 12:26 pm

Static Holds- 5x5 seconds each position. (Top/Mid/Bottom)
Push Ups- 3x15 (Chest to Floor)
Negatives- 5x1 (5 second descent)
Bench Dips- 3x15
Plank- 60 seconds
Left Side Plank- 2x30 seconds
Right Side Plank- 2x30 seconds
Straight Leg Hold- 20 seconds
Flutter Kicks- 20 seconds
Flat Leg Raises- 20 seconds
Sitting Hold- 30 seconds

Starting to do Burpees on my rest days (Tues/Thurs) to get some cardio in and try to drop my BF%.over time.

Starting with 5x10 as my target to see how I get on but will adjust it as needed.
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CTurner



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PostSubject: Re: Chris' Training Log.   Tue Jun 19, 2012 5:02 am

Burpees- 5x10 (Quads gave way.)
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CTurner



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PostSubject: Re: Chris' Training Log.   Wed Jun 20, 2012 3:40 pm

Negatives- 5x2 (5 second descent)
Static holds- 5 seconds at each point.
Push Ups- 3x15
Sitting Hold- 30 seconds
Plank- 60 seconds
Left Side Plank- 2x30 seconds
Right Side Plank- 2x30 seconds
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