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 : Previous  1, 2, 3, 4, 5  Next
AuthorMessage
fafaedras

avatar

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

PostSubject: Re: Calisthenics - from the beginning.   Thu Aug 16, 2012 4:25 am

2012.08.16 - Something different..

I did this workout a little bit differently than regular. Didn't do legs, since I knew I had to use them later on in the day. Did a lot of sets compared to my old set habits (12 - 16total). And did quite a lot of different exercises.

Here's what I did :

Wall HeSPU: 6, 6, 4 (really focused on straight form, and keeping hands as close to the wall as possible)

WG Behind-the-neck pullups: 7(Deadhang), 7

WG pullups: 7, 6

Chinups (concentrating on lats): 7, 7

Chinups (concentrating on bis): 6, 5

Hip Pushups: 15, 15, 15 (New favorite (and only) shoulder exercise!)

WG Bar Dips: 8 (Didn't do a lot of these since my shoulders didn't like it
after the Hip Pushups)

Pushups w/ feet raised: 15, 14

Diamonds: 13, 12

HLR: 15, 13, 15
-10s rest-
HKR: 12, 13, 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.   Tue Aug 28, 2012 1:35 pm

God, I haven't updated in a while.
Here's what I've been up to:


2012.08.18 (DEM LEGS)

Assisted Pistols: 12, 12, 12, 12, 12, 12 (each leg)

Assisted GHR: 12, 12, 12, 12, 12

1-legged calf raises: 12, 12, 12, 15 (each leg)

2012.08.19 (PUSH)

Wall HeSPU: 9, 7, 7, 5

Incline Pushup: 22, 18, 15

Regular Pushup: 15, 14, 12

Hip Pushup: 10, 9, 6, 6

Bench Dips: 15, 13, 12

BW Tris XTE: 10, 8, 7

By the way, I try to workout fasted everyday, and I workout to FAILURE with EVERY set.
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 Aug 28, 2012 1:36 pm

2012.08.20 (PULL)

Wide Grip Behind the Neck Pull ups: 9, 6, 6

Wide Grip Pullups: 8, 6, 5

Chinups (conc. on lats): 7, 6, 7

Chinups (conc. on bis): 6, 5, 5

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 Aug 28, 2012 1:38 pm

2012.08.22 SUPERSET

WG Pullup/Pushup/HLR

1. 10/ 22/ 15

2. 8/ 25/ 14

3. 7/ 19/ 12

4. 6/ 20/ 11

5. 6/ 7/ 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.   Tue Aug 28, 2012 1:40 pm

2012.08.23 SUPERSET

Slow Chins/ CG Bar Dips/ HKR

1. 10/ 15/ 15

2. 8/ 11/ 15

3. 6/ 12/ 12

4. 8/ 11/ 13

5. 8/ 11/ 15

Wall HeSPU: 6, 5

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 Aug 28, 2012 1:43 pm

2012.08.24

Tested out my pullups max deadhang ( 8 ) and my Dips max (20) first, then did:

WG Pulls: 9, 8, 7

Chins: 7, 7

Dips: 16, 13, 12

Pushups: 18, 15

HLR: 18, 14, 14

HKR: 20, 17, 15

Started tracking my rest periods and I'm now staying in 1:00 - 2:00 mins. My workouts are now a lot shorter. Very Happy


Last edited by fafaedras on Tue Sep 04, 2012 2:17 pm; edited 1 time 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.   Tue Aug 28, 2012 1:46 pm

2012.08.26

1:00PM (SUPERSET)


WG Pulls/ BarDips/ Jump squats/ HLR

1. 11/ 13/ 20/ 15

2. 9/ 11/ 20/ 12

3. 7/ 9/ 20/ 10 (after this superset, I had to rest 7 mins because of short heavy rain, was close to calling my WO off)

4. 7/ 9/ 20/ 10


7:00PM

was bored, so experimented with wall handstands:

Wall HeSPU: 8, 6

Wall HSPU holds: x (didn't track down) and then 53s
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 Aug 28, 2012 1:48 pm

2012.08.27 (SUPERSET)

Chins/ Dips/ assist. pistols/ FLR+4kgs

1. 11/ 17/ 12/ 12

2. 10/ 15/ 12/ 12

3. 8/ 13/ 12/ 12

4. 8/ 12/ 12/ 12

5. 9/ 11/ 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.   Tue Aug 28, 2012 1:50 pm

2012.08.28 (SUPERSET)

Pull/ Push/ assist. Pistol/ HKR

1. 11/ 25/ 12/ 20

2. 9/ 21/ 10/ 20

3. 9/ 18/ 8/ 15

4. 7/ 17/ 8/ 15

5. 7/ 16/ 8/ 15
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 Sep 04, 2012 2:08 pm

2012.08.29

AM

Did some 5MD style sets, did as much pullups/pushups as I could for 5 mins. Usually did 5/10, then went 4/8 and 3/8. Did 2 sets and they were both:

Pullups/Pushups: 36/72, 28/50

Then did:

Pullups/Chinups: P7, C10, P6, C8

Dips/Pushups: D12, P20, D10, P15

PM

Wall HeSPU: 7, 6, 5, 4.

Then did some frogstand holds for about 5 mins.

Hip Pushup: 7, 7

Lsit holds : 10s, 7s (they were crappy form, not fully straightened legs etc, etc.)

Ksit holds: 56, 36s, 46s.

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 Sep 04, 2012 2:09 pm

2012.08.30

Pullups : 10, 10, 8, 7, 7

Dips: 16, 13, 12, 10, 8

HLR: 15, 15, 15, 15
-ss- (10s rest)
HKR: 15, 15, 15, 15

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 Sep 04, 2012 2:12 pm

2012.08.31

WG Pullups: 9, 8, 6

Chinups: 8, 7, 5

Bar Dips: 12, 10, 9

Diamond Pushups: 15, 14, 13

HLR: 15, 12

HKR: 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.   Tue Sep 04, 2012 2:15 pm

2012.09.03

Started my Bulk. Gonna be doing a slight caloric deficit on leg days, and caloric surplus on upper body days. (it fit my schedule the best, will have to change up, so legs get the surplus also.)

Starting weight: 70kg

SUPERSET

Wall HeSPU/ WG Pullup/ Assist. Pistol/ Dips/ HLR

1. 9/ 8/ 8/ 15/ 12

2. 8/ 7/ 8/ 12/ 12

3. 7/ 7/ 10/ 11/ 12

4. 7/ 7/ 10/ 11/ 12

5. 5/ 6/ 10/ 10/ 12


Last edited by fafaedras on Sat Sep 08, 2012 5:02 am; edited 1 time 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.   Tue Sep 04, 2012 2:16 pm

2012.09.04 LEGS & ABS

Assisted Pistols: 10, 10, 10, 10 (each leg)

assisted GHR: 10, 10, 10, 10

1-leg calf raise: 12, 12, 12, 12 (each leg)

FLR: 12, 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.   Wed Sep 05, 2012 3:07 pm

2012.09.05 UPPER BODY

Wall HeSPU: 10, 7, 6

Dips: 15, 12, 11, 10

Diamond pushups: 15, 13, 11

Chinups: 11, 8, 7, 6

WG Pullups: 7, 6, 5

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 Sep 06, 2012 12:45 am

2012.09.06 LEGS & ABS

Assisted GHR: 12, 10, 10, 10

Assisted pistols: 10, 10, 10, 10 (each leg)

1-leg calf raises: 12, 12, 12, 12 (each leg)

HLR: 15, 15, 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 Sep 08, 2012 5:04 am

2012.09.08 UPPER BODY

WG Pullups: 11, 9, 8, 7

Chinups: 8, 6, 4

Wall HeSPU: 7, 5, 5, 4 (I strictened my form ALOT on these, that's why they got significantly lower)

Incline Pushups (Feet raised): 19, 16, 13

Diamond pushups: 15, 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.   Mon Sep 10, 2012 2:37 pm

2012.09.09 REST

Weight: 70,3kg (+0,3)


2012.09.10 LEGS & ABS

Assisted pistols: 12, 12, 10, 10

Assisted GHR: 12, 10, 10, 10

1-leg calf raises: 12, 12, 12, 12

HKR: 20, 18, 15, 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.   Wed Sep 12, 2012 12:25 am

2012.09.11 UPPER BODY

Dips: 20, 17, 15, 12.

Thought I was gonna do some wall HeSPUs, but I was FRIED. So I did:

Diamond pushups: 15, 13, 11, 10

WG Pullups:12, 10, 8, 7

Chinups: 8, 7, 6, 5
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 Sep 12, 2012 2:35 pm

2012.09.12 LEGS


Assisted GHR: 12, 10, 10, 10

Assisted Pistol: 12, 12, 12, 12 (each leg)

1-leg calf raise: 12, 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.   Mon Sep 17, 2012 12:38 am

2012.09.17 UPPER BODY

Dips: 21, 18, 16, 12

Diamond pushups: 15, 12, 10
-ss- no rest
Bench Dips: 12, 10, 10

Wide Grip Pullups: 12, 10, 9, 7

Chinups: 7, 7, 5

It's nice to see my pullups and dips steadily increasing (my weight also)

I have to ask a question though: is my split better (upper/lower/upper/lower/upper/lower/rest) or should I do (push/pull/legs/push/pull/legs/rest)?

I don't have a lot of time to workout. Only at 5:00am to 6:00am , so I get up at 4:45. I just feel that I'll hit each body part better with the push/pull/legs split. What do you guys think?
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 Sep 18, 2012 1:54 pm

2012.09.18 LEGS & CORE

Assist. Pistols: 12, 12, 12, 10 (each leg)

Assist. GHR: 12, 12, 12, 10

1-leg calf raise: 12 ,1 2, 12, 12 (each leg)

HKR: 20, 19, 16, 15
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 Sep 20, 2012 12:15 am

2012.09.19 UPPER BODY

WG Pullups: 13, 11, 8, 7

Chinups: 8, 7, 7

wall HeSPU: 9, 6, 5

Pushups: 21, 17, 14, 12 + 12 with hands raised

Diamonds: 13, 13, 10



2012.09.20 REST DAY

Decided to have some rest today, because yesterday evening I had an allergy attack and want to recover quick.
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 Sep 24, 2012 12:26 am

2012.09.21 UPPER BODY

Dips: 22, 20, 15, 12

Diamond Pushups: 12, 11, 10 + 11 bench dips

WG Pullups: 12, 9, 8, 7

Chinups: 9, 7, 6

2012.09.22 REST

2012.09.23 Shoulders

Wall HeSPU: 5, 5, 5, 5, 4.

The closer I get to the wall with my hands, the harder it becomes.
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 Sep 24, 2012 12:27 am

2012.09.24 UPPER BODY

Wide Grip Pullups: 11, 10, 9, 8

Chinups: 8, 7, 6, 5

Single Bar Dips: 12, 11, 8, 7

Dips: 12, 9, 9, 8
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 2 of 5Go to page : Previous  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: