Elite Bodyweight Training
 
HomeHome  CalendarCalendar  FAQFAQ  SearchSearch  MemberlistMemberlist  UsergroupsUsergroups  RegisterRegister  Log inLog in  

Share | 
 

 Calisthenics - from the beginning.

View previous topic View next topic Go down 
Go to page : 1, 2, 3, 4, 5  Next
AuthorMessage
fafaedras

avatar

Posts : 156
Join date : 2012-06-16
Age : 20
Location : Lithuania/Kaunas

PostSubject: Calisthenics - from the beginning.   Sun Jun 24, 2012 3:33 pm

Hey guys! Thought I should start a workout log for my calisthenics. First I'm gonna write down my workouts on paper, then I'll type it up into the forums. Starting tomorrow, since today was my off day. Wish me luck!
Back to top Go down
View user profile
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: Calisthenics - from the beginning.   Sun Jun 24, 2012 8:16 pm

all the best bro.
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
fafaedras

avatar

Posts : 156
Join date : 2012-06-16
Age : 20
Location : Lithuania/Kaunas

PostSubject: Re: Calisthenics - from the beginning.   Mon Jun 25, 2012 2:03 am

K4lisPeluru wrote:
all the best bro.


Thanks!

2012/06/25 Full body workout

Pull-ups: 8, 6, 5, 5

Chin-ups: 6, 5, 4, 5

Push-ups(+8kgs): 20, 15, 13, 11

Diamonds: 10(+8kgs), 14, 12

Tricep extensions: 10, 9, 7

Assist. Pistols: 12, 12, 12

1-leg Calf raises: 12, 12, 12

Felt good, did +1 max pull-up than last week, so I must be doing something right. Though one bad thing: The backpack, in which I put some weights to do weighted exercises, ripped up this morning while doing my first set of diamond push-ups. So no more weighted exercises until I find a new one..




Last edited by fafaedras on Sun Jul 08, 2012 2:55 pm; edited 1 time in total
Back to top Go down
View user profile
.



Posts : 142
Join date : 2012-01-16

PostSubject: Re: Calisthenics - from the beginning.   Mon Jun 25, 2012 2:47 am

Instead of doing weighted ones, try doing harder variations?

Maybe try hip push-ups or one-armed ones.
Back to top Go down
View user profile
fafaedras

avatar

Posts : 156
Join date : 2012-06-16
Age : 20
Location : Lithuania/Kaunas

PostSubject: Re: Calisthenics - from the beginning.   Mon Jun 25, 2012 6:05 am

Cody. wrote:
Instead of doing weighted ones, try doing harder variations?

Maybe try hip push-ups or one-armed ones.

I will try something, though the problem with the hip push-ups is they don't work chest as much. And the one-armed ones? I dunno if I could do alot, I'll have to try though.
Back to top Go down
View user profile
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: Calisthenics - from the beginning.   Mon Jun 25, 2012 7:10 am

i would suggest you to attempt high reps of normal pushups for a few sets. that would be a good chest workout for you. lower yourself with hands at least parallel to the ground and then lift back up with aimed lockouts - for every rep.
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
fafaedras

avatar

Posts : 156
Join date : 2012-06-16
Age : 20
Location : Lithuania/Kaunas

PostSubject: Re: Calisthenics - from the beginning.   Mon Jun 25, 2012 10:11 am

K4lisPeluru wrote:
i would suggest you to attempt high reps of normal pushups for a few sets. that would be a good chest workout for you. lower yourself with hands at least parallel to the ground and then lift back up with aimed lockouts - for every rep.


What do you mean by hands at least parallel? If you mean going deep, then I already do so on my push-ups - a rep of a push-up to me is touching my chest and fully locking out.
Back to top Go down
View user profile
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: Calisthenics - from the beginning.   Mon Jun 25, 2012 10:31 am

fafaedras wrote:
K4lisPeluru wrote:
i would suggest you to attempt high reps of normal pushups for a few sets. that would be a good chest workout for you. lower yourself with hands at least parallel to the ground and then lift back up with aimed lockouts - for every rep.


What do you mean by hands at least parallel? If you mean going deep, then I already do so on my push-ups - a rep of a push-up to me is touching my chest and fully locking out.

fantastic. thats exactly what i meant. aim 100 a day. i know you can do it. sunny
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
fafaedras

avatar

Posts : 156
Join date : 2012-06-16
Age : 20
Location : Lithuania/Kaunas

PostSubject: Re: Calisthenics - from the beginning.   Mon Jun 25, 2012 2:52 pm

K4lisPeluru wrote:


fantastic. thats exactly what i meant. aim 100 a day. i know you can do it. sunny

Ha. Easy. Smile
Back to top Go down
View user profile
DuarteP

avatar

Posts : 48
Join date : 2012-05-25
Age : 20
Location : Portugal

PostSubject: Re: Calisthenics - from the beginning.   Mon Jun 25, 2012 5:07 pm

Do them elevated, or with more intensity and you won't need weights
Back to top Go down
View user profile
fafaedras

avatar

Posts : 156
Join date : 2012-06-16
Age : 20
Location : Lithuania/Kaunas

PostSubject: Re: Calisthenics - from the beginning.   Tue Jun 26, 2012 4:50 am

DuarteP wrote:
Do them elevated, or with more intensity and you won't need weights

elevated - more shoulders. I do some shoulder work on a separate day. I need that chest strength

Anyways, today:

2012/06/26

Wall HeSPU: 9,7,5,4 (Was intense, i can't hold my hands in front of me right now)

Hanging knee raises: 12, 11, 12, 11


Tried to do the core/shoulders workout as quick as possible, cos' it was raining outside. Might go out later in the PM to do some more core work.

I think that for tomorrow (Full Body) I'll do some clapping pushups, maybe try out some other explosive movements for my chest. But first I'll try squeezing out some one-armed push-ups.


Last edited by fafaedras on Sun Jul 08, 2012 2:55 pm; edited 2 times in total
Back to top Go down
View user profile
fafaedras

avatar

Posts : 156
Join date : 2012-06-16
Age : 20
Location : Lithuania/Kaunas

PostSubject: Re: Calisthenics - from the beginning.   Sun Jul 08, 2012 2:52 pm

Hey guys, I couldn't update my log for about 1 and a half week, nor could I work out. So i'm just gonna post my last workout before the big break and my first workout after this big break. My nutrition has been s**t during this break, and I seem to have gained a lot of bodyfat.

2012/06/27

I said I'd attempt one-armed pushups, I could do some half-ROM, but not one full-ROM, so I just went with high-rep incline pushups that put my chest into STRIATION mode afterwards. Too bad that after my one and a half week break those striations would probably be gone. I will see tomorrow, after my first full-body workout after the break.

Anyways, the June 27 workout:

Pull-ups: 9, 6, 5, 5 (+1 to max reps)

Chin-ups: 6, 5, 5, 4

Incline Push-ups: 21, 19, 15, 20 My last set was bigger because I was forced to take a 3 minute break

Diamond push-ups: 12, 12, 9

Bench dips: 8, 8

2012.07.07

My first workout after the break

wall HeSPU: 8, 8, 7, 4

Hanging leg raises: 12, 12 (stopped this set early because of rain outside) (First time I could do so many with clean form, so this is an improvement)

Floor leg raises : 15, 15 (with 4kg/8.8lbs between feet.

I experimented with some wall HS holds, and the longest I did was 25s, but I feel I could have done more.
Back to top Go down
View user profile
fafaedras

avatar

Posts : 156
Join date : 2012-06-16
Age : 20
Location : Lithuania/Kaunas

PostSubject: Re: Calisthenics - from the beginning.   Thu Jul 26, 2012 3:51 am

Been a while since I updated, but oh well, life is life.

2012.07.10

Supersets
Pull/Push/Hanging Leg raise
1. 10/25/12
2. 8/25/12
3. 9/25/12
4. 7/25/12

2012.07.18

wall HeSPU: 9, 7, 6, 5

Floor leg raises + 4kg: 15, 15, 15, 14

Crunch +8kgs: 15, 15 (legs extended, arms w/ weights stretched out back)

2012.07.19

Pull ups: 10, 7, 6, 5

Chin ups: 7, 6, 5, 4

Incline Push Ups: 25, 20, 16, 12

Diamond push Ups: 12, 10, 9, 8

Assisted Pistol Squats: 12, 12, 12, 12


2012.07.25

Decided to move leg action on Shoulder/Ab day

Wall HeSPU: 10, 9, 6, 5

Assisted pistols: 15, 15, 15, 15

Hanging Leg Raise: 13, 12, 12, 11

Crunch+8kgs: 25, 25

2012.07.26

Pull ups: 10, 6, 6, 5

Chin ups: 7, 6, 6, 5

Push ups: 27, 21, 18, pyramid to 5 and back

Diamond push ups: 10, 8, 7

Bench dips: 11, 10, 10

Back to top Go down
View user profile
fafaedras

avatar

Posts : 156
Join date : 2012-06-16
Age : 20
Location : Lithuania/Kaunas

PostSubject: Re: Calisthenics - from the beginning.   Sat Aug 04, 2012 4:42 pm

2012.07.28

Wall HeSPU: 10,8,7,6

Asissted pistol squats: 15, 15, 15

Assisted GHR: 15, 15, 15

HLR w/ holds: 12, 11, 10, 9

Side to Side Knee Raise: 10, 7 (each side, so 20, 14)
Back to top Go down
View user profile
fafaedras

avatar

Posts : 156
Join date : 2012-06-16
Age : 20
Location : Lithuania/Kaunas

PostSubject: Re: Calisthenics - from the beginning.   Sat Aug 04, 2012 4:47 pm

I am going to experiment with Supersets for a few weeks, maybe until summer ends, mainly for more fat loss. (after summer ends, i'll try building muscle, and do a different routine, but before that, i want to be shredded). Since it sends my heart racing each time, and I have to take a while to recover after these workouts. Anyways, I just do all my exercises in one superset for 5 supersets.

2012.07.30

I've been really focusing on my form for pullups, pushups and everything else, so my Pull number has decreased alot. But my lat action has increased alot. So it's all good

Wall HeSPU: 11, 8, 6, 5, 5

Wide Grip Pull-Ups: 8, 8, 7, 7, 6

Assisted pistols: 12, 12, 12, 12, 12

Push Ups: 11 (Clapping), 17, 16, 16, 15

HLR: 12, 11, 10, 9, 7


Back to top Go down
View user profile
fafaedras

avatar

Posts : 156
Join date : 2012-06-16
Age : 20
Location : Lithuania/Kaunas

PostSubject: Re: Calisthenics - from the beginning.   Sat Aug 04, 2012 4:49 pm

Again, Supersetted workout, but less exercises, because I had less time.

2012.08.02

Slow Chin-Ups: 8, 7, 6, 6, 5

Diamond Push Ups: 20, 20, 18, 16, 14

HLR: 15, 13, 12, 12, 12
Back to top Go down
View user profile
fafaedras

avatar

Posts : 156
Join date : 2012-06-16
Age : 20
Location : Lithuania/Kaunas

PostSubject: Re: Calisthenics - from the beginning.   Sat Aug 04, 2012 4:51 pm

2012.08.04 (SUPERSET)

Wall HeSPU: 10, 7, 6, 5, 4

WG pullups: 9, 7, 6, 6, 6

Assisted Pistols: 12, 12, 12, 12, 12

Push Ups: 23, 21, 18, 16, 16

HLR: 16, 14, 13, 13, 12
Back to top Go down
View user profile
Fed X

avatar

Posts : 2096
Join date : 2011-07-14

PostSubject: Re: Calisthenics - from the beginning.   Mon Aug 06, 2012 3:34 pm

Cool
Back to top Go down
View user profile
fafaedras

avatar

Posts : 156
Join date : 2012-06-16
Age : 20
Location : Lithuania/Kaunas

PostSubject: Re: Calisthenics - from the beginning.   Wed Aug 08, 2012 2:53 pm

beasty boy wrote:
Cool

What's so cool? Very Happy
Back to top Go down
View user profile
fafaedras

avatar

Posts : 156
Join date : 2012-06-16
Age : 20
Location : Lithuania/Kaunas

PostSubject: Re: Calisthenics - from the beginning.   Fri Aug 10, 2012 4:16 am

2012.08.05 Superset

Chin Ups: 12, 10, 7, 6, 6

Jump squats: 15, 20, 18, 20, 12

HLR: x, 17, 12, 15, 12

Diamond push ups: 18, 16, 15, 20, 18
Back to top Go down
View user profile
fafaedras

avatar

Posts : 156
Join date : 2012-06-16
Age : 20
Location : Lithuania/Kaunas

PostSubject: Re: Calisthenics - from the beginning.   Fri Aug 10, 2012 4:17 am

2012.08.06 Superset

This workout was a 10 sets shorter than most of my workouts, because I had limited time.

Wide Grip pull ups: 9, 7, 6, 6, 6

Push ups: 31, 28, 24, 25, 22

HLR: 14, 14, 12, 12, 11
Back to top Go down
View user profile
fafaedras

avatar

Posts : 156
Join date : 2012-06-16
Age : 20
Location : Lithuania/Kaunas

PostSubject: Re: Calisthenics - from the beginning.   Fri Aug 10, 2012 4:19 am

2012.08.08 Superset

Wall HeSPU: 11, 9, 7, 6, x

WG pull ups: 9, 8, 7, 7, 6

Jump squats: 20, 20, 20, 20, 15

Push ups: 26, 21, 20, 19, 18

HLR: 15, 14, 12, 11, 9


Damn these supersets make me off-line mode for a long time afterwards. Feels actually good. It really feels it burns more fat than working out regular sets. Though it probably isn't as good for muscle-building, because your muscles aren't using their full strength potential.


Back to top Go down
View user profile
fafaedras

avatar

Posts : 156
Join date : 2012-06-16
Age : 20
Location : Lithuania/Kaunas

PostSubject: Re: Calisthenics - from the beginning.   Sat Aug 11, 2012 3:08 am

2012.08.11 Superset

Chin ups : 12, 9, 8, 7, 7

Close Grip Bar Dips : 10, 9, 8, 7, 8

Jump squats : 20, 20, 20, 20, 20

HLR (AHAP) : 9, 9, 9, 10, 8

I'm getting pretty shredded, little by little, I estimate my bodyfat at about 11% now. Started Calisthenics at 13%, got up to maybe 15% (went off track), and am now returning back. Can't wait to start gaining weight (and strength) in Fall and all through spring. I'm only 72kgs at 181.5 now, so that sucks.
Back to top Go down
View user profile
fafaedras

avatar

Posts : 156
Join date : 2012-06-16
Age : 20
Location : Lithuania/Kaunas

PostSubject: Re: Calisthenics - from the beginning.   Mon Aug 13, 2012 2:27 am

2012.08.13 - Big 3 + Abs

Didn't do supersets this time, decided to do the big 3 (pullups, pushups, squats). Later on in the workout decided to do some abs, but didn't do much really.

Wide Grip PERFECT Pull ups: 8, 7, 6, 5
(Not fully deadhang, no kipping, straight legs all of the time)

PERFECT push ups: 25, 22, 20, 18
(Arrow shape, wider than shoulder grip, chest touch floor)

Assisted Pistols: 12, 12, 12, 12
(Lowered my assistance by half, made them a lot harder)

Knee sit holds: 1min; 41s; 34s;

Had an epic pump: Chest - striations, Back looked wide as never before, Quads - pumped with a lot of veins. Carb up the day before did the trick, as I had been looking small lately because of my cut.

Been working on my leg flexibility alot, stretching for 10 mins everyday 3 times a day. (mainly calves) My flexibility goal is to be able to squat without my heels lifting from the ground. (So I could do full unassisted pistol squats)
Back to top Go down
View user profile
fafaedras

avatar

Posts : 156
Join date : 2012-06-16
Age : 20
Location : Lithuania/Kaunas

PostSubject: Re: Calisthenics - from the beginning.   Thu Aug 16, 2012 4:19 am

2012.08.15 - Birthday!

Didn't do a superset today, thought i'd focus on giving each body part its own time. Didn't workout fasted today, worked out AFTER eating everything for my day, then didn't eat anything afterwards.

Here's what I did:

Chin ups : 12, 9, 7, 7

CG Bar Dips: 9, 10, 8, 8 (tried to go low as possible on these)

Assisted pistol squats: 12, 12, 12, 12 (I'm able to do them deeper without assistance, seems like the stretching is paying off.)

side to side Knee Raise: 12, 10 (each side)

HLR: 11, 10 (was pretty hard to do these after frying my legs from the pistols)
ss(superset)
HKR: 12, 10
Back to top Go down
View user profile
Sponsored content




PostSubject: Re: Calisthenics - from the beginning.   

Back to top Go down
 
Calisthenics - from the beginning.
View previous topic View next topic Back to top 
Page 1 of 5Go to page : 1, 2, 3, 4, 5  Next
 Similar topics
-
» Silverwing for beginning rider?
» Wrestlers With Names Beginning With Q
» I am beginning to like C.Kim......more
» Top 5 Vegetables Starting With the Letter "C"
» Snake's Fakes

Permissions in this forum:You cannot reply to topics in this forum
 :: Training :: Training Routines :: Training Logs-
Jump to: