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 Calisthenics - from the beginning.

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fafaedras

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PostSubject: Re: Calisthenics - from the beginning.   Thu Sep 27, 2012 1:28 pm

2012.09.25 LEGS + CORE

assist. pistols: 10, 8, 10, 10

Assist. GHR: 10, 10, 10, 10

1-leg calf raises: 12, 12, 12

Sofa Leg Raises: 12, 10, 10, 10
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PostSubject: Re: Calisthenics - from the beginning.   Thu Sep 27, 2012 1:30 pm

2012.09.26 UPPER BODY

AM


Dips: 16, 12, 10, 9 (dunno what I did there , perhaps I went deeper than regular)

Pushups: 12, 15, 12

Wide Grip Pullups: 11, 8, 8, 7

Chins: 7, 8, 6

PM

wall HeSPU: 5, 5, 5, 4, 4
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PostSubject: Re: Calisthenics - from the beginning.   Thu Sep 27, 2012 1:32 pm

2012.08.27 LEGS & CORE

assist. Glute Ham Raise: 12, 10, 10, 10

Assisted Pistols: 10, 10, 8, 8 (I keep lowering the assistance) (each Leg)

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

DragonFlag negatives: 5, 5, 5, 5, 5 (I try to do the negatives as long as possible.)
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PostSubject: Re: Calisthenics - from the beginning.   Fri Oct 05, 2012 5:08 pm

2012.09.28 UPPER BODY

WG Pullups: 13, 10, 9, 6

Chinups: 9, 6, 5, 6

Bar Dips: 12, 10, 8, 8

Dips: 12, 11, 11, 9
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PostSubject: Re: Calisthenics - from the beginning.   Fri Oct 05, 2012 5:10 pm

2012.10.01 UPPER BODY


Bar Dips: 12, 11, 10, 9

Diamond Push Ups: 12, 11, 10, 10

Wide Grip Pullups: 11, 9, 7, 7

Chinups: 7, 8, 7, 5
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PostSubject: Re: Calisthenics - from the beginning.   Fri Oct 05, 2012 5:12 pm

2012.10.02 LEGS

Assisted Pistol Squats: 7, 8, 8, 8 (each leg)

Assisted Glute Ham Raise: 10, 10, 10

1-leg Calf Raise: 12, 12, 12 (each leg)
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PostSubject: Re: Calisthenics - from the beginning.   Fri Oct 05, 2012 5:13 pm

2012.10.03 UPPER BODY

Wide Grip Pullups: 12, 10, 9, 7

Chinup: 8, 7, 7, 7

Bar Dips: 13, 11, 9, 9

Dips: 12, 10, 9, 8



2,5 HRS LATER:


Wall HeSPU: 7, 8, 8, 7, 6
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PostSubject: Re: Calisthenics - from the beginning.   Fri Oct 05, 2012 5:16 pm

2012.10.04 LEGS & CORE

Well, apparently, I can do Dragonflags. Very Happy


Assist. GHR: 10, 10, 8, 7

Assist. Pistol: 10, 9, 8 (each leg)

1-legged calf raise: 12, 12 (each leg) (gonna start doing only 2 sets for calves, they cramp easily after working them out)

Dragonflags: 6, 6, 5

Sofa Leg Raise: 15, 14, 11
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PostSubject: Re: Calisthenics - from the beginning.   Fri Oct 05, 2012 5:19 pm

2012.10.05 UPPER BODY

Had a really shitty workout today. Didn't warm up properly so I had to protect my shoulder and be careful during the workout.

Dips: 18, 14, 10, 10

2-1-2 Pushups: 16, 15, 10, 10 (2 secs going down, 1 sec hold at bottom position, 2 secs going up)

Wide Grip Pullup: 10, 10, 8, 7

Chinups: 8, 6, 7, 5

Really dissapointed with this workout. Nevermind, gonna rest my upper body through the weekend and I'll come back better than ever. I hope I can do legs tomorrow.
I really have to start doing strength (Lever, Planche, Handstand) training, but I do not have enough time..
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PostSubject: Re: Calisthenics - from the beginning.   Tue Oct 09, 2012 2:17 pm

2012.10.06 LEGS & CORE

Assisted Pistols: 12, 10, 8, 6

Assisted GHR: 12, 12, 12

1-leg calf raise: 12, 12

Dragonflag negatives: 6, 6, 5, 6, 6.
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PostSubject: Re: Calisthenics - from the beginning.   Tue Oct 09, 2012 2:19 pm

2012.10.08 UPPER BODY

WG Pullups: 12, 9, 8, 8

Chinups: 9, 8, 7, 7

Dips: 16, 14, 12, 11

Diamond pushups: 12, 12, 10, 11
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PostSubject: Re: Calisthenics - from the beginning.   Tue Oct 09, 2012 2:21 pm

2012.10.09 LEGS & CORE

Assist. pistols: 12, 10, 8, 8

1-legged hamstring raises: 12, 12, 12

1-leg calf raises: 12, 12

Dragonflag partials: 5, 5, 4, 5

Dragonflag with 1 leg bent: 6, 6
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PostSubject: Re: Calisthenics - from the beginning.   Sun Oct 14, 2012 1:10 pm

2012.10.10 UPPER BODY

Wide grip pullups: 11(Deadhang), 10, 9, 8

Chinups: 9, 8, 7, 6

Bar Dips: 12, 10, 9, 8

Bench Dips: 20, 20

Bench Dips w/ feet raised: 20, 18

2012.10.11-14 REEEEEST

I rethought my routine, and implemented some strength maneuver (front lever, planche, handstand etc...) training in my routine.

So: I'll wake up 15 mins earlier, (4:30AM) and do 6 sets of strength maneuver progressions before my workouts.

Perhaps I'll do planche or handstand training before upper body workouts and front lever training before lower body workouts.

After the 6 sets of strength progressions, I'll do 4 sets of each exercise I usually did (except varying it 4-3-2on leg day), but NOT TRAIN TILL FAILURE. I always trained to failure, I think I should change it, not burnout as much, gonna see what happens.

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PostSubject: Re: Calisthenics - from the beginning.   Mon Oct 15, 2012 12:22 am

So today was the first day of my new routine, felt weird not repping everything to failure, but it all added up to a good workout

2012.10.15 UPPER BODY

I kept 60seconds of rest between each set.


Tuck Planche on Chairs: 15s, 15s, 15s, 15s, 10s, 15s

Pullups: 8, 8, 8, 8

Chinups: 8, 6, 6, 6

Dips: 15, 12, 10, 8

Hannibal diamond pushups: 10, 10, 10, 8
(Diamonds with 1 leg raised)

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PostSubject: Re: Calisthenics - from the beginning.   Wed Oct 17, 2012 12:19 am

2012.10.16 LEGS & CORE

Tuck lever raises: 6, 5, 4

Tuck lever raises w/holds: 5, 5, 5

Assisted pistol squats: 8, 10, 10, 10

Extended dip to Lsit: 12, 12, 12, 10

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PostSubject: Re: Calisthenics - from the beginning.   Wed Oct 17, 2012 2:03 pm

2012.10.17 UPPER BODY

5:00 AM


Tuck Planche Raise: 10, 10, 10

Tuck planche holds: 15s, 13s, 12s

Pushups w/feet raised: 20

Pushups: 20, 20, 10(2s-1s-2s)

Pushups w/arm raised and extended: 10, 10, 10 (on each arm)

Figured I have to start one arm work consistently, from now on, I'm gonna start doing strength movements -> one arm work -> repping out on one exercise.

8:00AM

Had to split the workout, since it was raining and I couldn't go on the pullup bar.

One handed chinup: 3, 3, 3, 2, 2 (each)

Pullups: 7, 6, 6, 5, 5
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PostSubject: Re: Calisthenics - from the beginning.   Wed Oct 17, 2012 4:18 pm

bro u can do one handed chins??!! or r u holding ur wrist with ur other hand
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PostSubject: Re: Calisthenics - from the beginning.   Thu Oct 18, 2012 12:34 am

mushu505 wrote:
bro u can do one handed chins??!! or r u holding ur wrist with ur other hand

Ha. I wish. Very Happy it's one HANDED not one ARMED chins. One armed is without any support.
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PostSubject: Re: Calisthenics - from the beginning.   Fri Oct 19, 2012 2:27 pm

2012.10.18 LEGS & CORE


Toes to bar x8

Tuck lever holds: 5x5s

Tuck lever raises x5

(front lever work is shitty, have to start from earlier)
(Also created some pain where my forearm meets my bicep and it hurts till now.)

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

1-leg Dragonflag: 8

Had to stop the workout there, was in a hurry.
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PostSubject: Re: Calisthenics - from the beginning.   Fri Oct 19, 2012 2:30 pm

2012.10.19 INJURY?

Tuck planche holds: 10s, 15s, 9s, 5+5s, 5s, 9s

One hand chinup (holding wrist with other arm) x1

That's when s**t hit the fan, my left arm started going numb and I stopped the workout. for 30 mins after I couldn't hold anything higher than stomach level with my left arm, it had a dull pain where the forearm meets the bicep on the outer side.
Gonna rest for the weekend, see what happens on monday.

EDIT: apparently I have a pain where the deltoid meets the arm also. A little bit fucked up.


Last edited by fafaedras on Mon Oct 22, 2012 12:41 am; edited 1 time in total
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PostSubject: Re: Calisthenics - from the beginning.   Mon Oct 22, 2012 12:39 am

2012.10.20-22 REST

Need to let my shoulder recover. Gonna rest my upper body for 1-2 weeks and eat at maintenance/slight surplus. Only gonna train legs and abs, where my arms aren't involved.
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PostSubject: Re: Calisthenics - from the beginning.   Thu Oct 25, 2012 12:37 am

2012.10.22-24 REST

Still resting, but my shoulder doesn't seem to be getting any better, will probably have to give one more week for upper body rest..
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PostSubject: Re: Calisthenics - from the beginning.   Thu Oct 25, 2012 1:30 am

fafaedras wrote:
2012.10.22-24 REST

Still resting, but my shoulder doesn't seem to be getting any better, will probably have to give one more week for upper body rest..

Just pointing out first that I haven't had the chance to read into what sort of exercises you're doing in your regime but I saw your most recent post and It reminded me of something similar so I thought I would share, hopefully it helps in some way Smile


The pain you describe is one that I have experience at the gym before, It sometimes can reflect a subtle error in form. For me it arose when performing either tricep pull-downs or skull crushers. Due to my problem arm coming in at an angle from the elbow to the bar as opposed to hitting it perpendicular(at 90 degrees).

I found that it felt better quicker when I fixed the form problem but also I did some light weight shoulder rotations.

In one exercise I would have my elbow tucked against my hip region then rotate my hand/forearm from my stomach out to directly in front of my arm.

The other exercise was similar but with my elbow extended roughly parallel to my shoulder then rotating my hand/forearm up to about 45 degrees from the start position.

So I would look at any exercises like push-ups or diamond push ups as maybe being the culprit.

I realise your problem might not be the same but I thought you might appreciate the feedback Smile, hopefully it gets better soon.
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PostSubject: Re: Calisthenics - from the beginning.   Thu Oct 25, 2012 2:10 pm

Josiyah wrote:
fafaedras wrote:
2012.10.22-24 REST

Still resting, but my shoulder doesn't seem to be getting any better, will probably have to give one more week for upper body rest..

Just pointing out first that I haven't had the chance to read into what sort of exercises you're doing in your regime but I saw your most recent post and It reminded me of something similar so I thought I would share, hopefully it helps in some way Smile


The pain you describe is one that I have experience at the gym before, It sometimes can reflect a subtle error in form. For me it arose when performing either tricep pull-downs or skull crushers. Due to my problem arm coming in at an angle from the elbow to the bar as opposed to hitting it perpendicular(at 90 degrees).

I found that it felt better quicker when I fixed the form problem but also I did some light weight shoulder rotations.

In one exercise I would have my elbow tucked against my hip region then rotate my hand/forearm from my stomach out to directly in front of my arm.

The other exercise was similar but with my elbow extended roughly parallel to my shoulder then rotating my hand/forearm up to about 45 degrees from the start position.

So I would look at any exercises like push-ups or diamond push ups as maybe being the culprit.

I realise your problem might not be the same but I thought you might appreciate the feedback Smile, hopefully it gets better soon.

Thanks for the input! It started after doing some tuck lever exercises, when I created a pain in my elbow/betweenbicep and elbow. The next day, after doing some tuck planche exercises, I did some hand-assisted oachinups and after them the pain quickly spread throughout the whole area between the previous pain and the medial deltoid, where it meets the arm. After sitting in pain for 30 mins, it reduced to only hurting the shoulder and the elbow. Right now the elbow seems to be healed, but the shoulder is not and I get occasional random pains..
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PostSubject: Re: Calisthenics - from the beginning.   Tue Oct 30, 2012 5:31 am

2012.10.30 PUSH

First workout after injury today, realised I need more rest for my shoulder, so not gonna work out my torso for at least one more week.

Tuck planche holds: 8s, 13s, 11s, 10s, 12s

Wall HeSPU: 5, 5, 4

Dips: 12, 11, 10, 9

None of these were to failure.
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