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 Calisthenics - from the beginning.

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fafaedras

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PostSubject: Re: Calisthenics - from the beginning.   Fri Nov 16, 2012 1:24 am

2012.11.05 LEGS & CORE

was really tired and exhausted these past few weeks, that's why I have been rarely working out

Assisted pistols: 12, 12, 12, 12 (each)

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

Vacuum: 10x10s
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fafaedras

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PostSubject: Re: Calisthenics - from the beginning.   Fri Nov 16, 2012 1:26 am

2012.11.12 LEGS & CORE

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

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

Dragonflag: 2

Dragonflag negatives: 5, 6, 6

Dragonflag static holds: 5s, 6s

Leg Raise: 15, 15, 12, 12

Vacuum: 10x8s
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PostSubject: Re: Calisthenics - from the beginning.   Fri Nov 16, 2012 1:28 am

2012.11.16 LEGS & CORE

Assisted pistol: 4x12 each

(I did these back-to-back and with NO rest. One leg rests when the other works, turned out as a great cardio exercise)

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

Dragonflag: 1

DF negatives: 6, 6, 6, 6, 6
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PostSubject: Re: Calisthenics - from the beginning.   Wed Dec 05, 2012 4:42 pm

2012.11.26 LEGS & CORE

Not only am I seldom working out, not only do I not work out my upper body, but I also rarely update this log. For shame..

Assisted pistols: 5x10 (each leg) no rest between alternating legs. So it comes out as a giant cardio session. And I'm gonna do it like this always.

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

Dragonflag x 1

Dragonflag negatives: 5, 5, 5, 5
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PostSubject: Re: Calisthenics - from the beginning.   Wed Dec 05, 2012 4:46 pm

2012.12.05

Assisted pistol: 3x8 (each)

1-leg calf raise: 12, 12, 12

Dragonflag x 1

Dragonflag negatives: 5, 5, 5, 5, 5
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PostSubject: Re: Calisthenics - from the beginning.   Wed Dec 05, 2012 4:52 pm

Damn, almost all day long I'm thinking about starting working out again.
Apparently, my shoulder has healed but I have epicondilitis (tennis elbow) in my left arm. The doctor said I should give it 2-3 more weeks, but I thought I will rest until New Year, then start working back up.

Anybody have any suggestions for recovering from an injury? I was thinking of doing only pullups and pushups (focusing heavily on form) the first week then adding 1 more exercise every week until I get to a full 45 min workout.

I thought that I should reorient my workouts to do more strength based movements and less repping out. I really have to start working on my handstand and oac and one arm pushups. But all this after 3,5 more weeks. :s can't wait..
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PostSubject: Re: Calisthenics - from the beginning.   Thu Dec 13, 2012 3:44 pm

Started working out earlier than expected and I'm feeling really good...

BUT. I have lost a lot of strength : 12 -> 7 pullups, 20 -> 10dips.

I also have one question for you guys: Will doing strength movements first then doing maxout basics stopping short of failure increase the basics?

2012.12.11 Recovery

Pull/Chin/P/C/P
7, 9, 5, 5, 4

Dips: 10, 10, 8, 8

Pushups x 14

Lsit practice:

2x12 0,25s holds (yea)

Tucked Sit holds: 30s, 20s, 26s.


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PostSubject: Re: Calisthenics - from the beginning.   Thu Dec 13, 2012 3:46 pm

2012.12.13

Shoulder width pull/ wide pull/ SW/ W/ SW

7, 4, 5, 4, 4

Assisted pistols: 8, 8, 8, 6 (each)

DF neg: 6, 6, 6, 6, 6.
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PostSubject: Re: Calisthenics - from the beginning.   Fri Dec 14, 2012 1:28 am

2012.12.14. PUSH

Tuck planche holds: 10s, 11s, 10s, 8s, 11s, 9s

LSit(bent at knees 120degrees): 10s, 10s

Leg raises with holds: 10, 10

LSit tuck holds: 35s, 37s

Dips: 10, 9, 7, 6 (I'm really disappointed with myself. Sad )

Pike 90degree pushups: 10, 8
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PostSubject: Re: Calisthenics - from the beginning.   Mon Dec 17, 2012 1:43 am

2012.12.17 PUSH

Had a short workout today, because I had to get in some exercises AND shovel a shitload of snow, all before school.

Tuck planche holds: x, 13s, 12s, 14s, 11s, 8s (the x is I didn't record the time)

Dips: 12, 10, 9, 8.

+shoveling for cardio. Very Happy
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PostSubject: Re: Calisthenics - from the beginning.   Tue Dec 18, 2012 1:26 am

2012.12.18 PULL & LEGS

P/C/P/C/P
6, 6, 6, 4, 2 <- Wow. just. wow. I really need to work on my pullups.

Assisted pistols: 8, 8, 8, 6 (each)

DF neg: 6, 5, 5, 5, 4 (really cleaned up the form, that's why the reps are lower.)


I've also set some goals I want to achieve by the end of winter:

Winter goals 2013

Pullups - 12-15
Dragonflag - 3 full ROM
Pushups - 40
Dips - 25-30
Pistol squat - 1
LSit - 10s
Tuck planche - 45s
wall HeSPU - 10

I will check for them in the start of spring. The bolded ones are the ones I really want to emphasize.
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PostSubject: Re: Calisthenics - from the beginning.   Mon Dec 24, 2012 8:30 am

2012.12.21 Full body rep-outs

Pull: 7, 5, 5, 5, 4

Dips: 15, 12, 11, 9

Assist. pistol: 10, 8, 6 (each)

DF neg: 6, 6, 6
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PostSubject: Re: Calisthenics - from the beginning.   Mon Dec 24, 2012 8:30 am

2012.12.24 PUSH

Tuck planche: 10s, 11s, 12s, 10s, 11s, 12s

Dips: 13, 12, 8, 7

LSit raises: 8, 10, 10
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PostSubject: Re: Calisthenics - from the beginning.   Wed Dec 26, 2012 3:57 am

2012.12.26 PUSH & LEGS

Tuck planche: 11s, 14s, 7s, 10s, 11s, 12s (on chairs)

Dips: 15, 12, 7, 6

assisted pistols: 4x10 (each, no rest, did 10 one leg, 10 other, 10 first leg, 10 other)

Lsit raises: 10, 10, 10

tuck Lsit: 35s, 24s, 22s
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PostSubject: Re: Calisthenics - from the beginning.   Thu Dec 27, 2012 5:00 am

2012.12.27 PULL

Pull: 7, 5, 5, 5

Chin: 6,5

1-leg calfraise: 3x12

DF neg: 7, 6, 5, 5, 5

I'll try doing at least 2 full DFs next pull workout.
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PostSubject: Re: Calisthenics - from the beginning.   Fri Dec 28, 2012 1:18 am

2012.12.28 PUSH

Tuck planche: 13s, 12s, 13s, 13s, 13s, 14s

Dips: 12, 11, 11, 9

Pushups: 15, 14

Lsit raises: 10, 10, 12

Tucked Lsit: 39s, 36s, 35s
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PostSubject: Re: Calisthenics - from the beginning.   Thu Jan 03, 2013 4:01 am

2013.01.03 UPPER BODY


Pull: 9, 6, 6, 5, 5

Tuck planche:10s, 14s, 12s, 11s, 9s, 8s

Dips: 12, 11, 11, 9

Diamonds: 12, 10

DF neg: 6,6 ,6

1-leg DF: 8, 8
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PostSubject: Re: Calisthenics - from the beginning.   Mon Jan 07, 2013 1:31 am

2013.01.07 PULL

Tuck FL: 3s, 1s, 2s, 2s, 2s, 0s(only got up into the position, but couldn't hold it)

Pull: 8, 7, 6, 5, 4

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

1-leg DF: 12, 1straddle DF+8, 8, 7

DF neg: 5, 5
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PostSubject: Re: Calisthenics - from the beginning.   Tue Jan 08, 2013 1:25 am

2013.01.08 PUSH

Tuck planche: 17s, 15s, 15s, 12s, 13s, 12s (i dunno what caused this jump, but I like it)

Dips: 10, 10, 10, 10, 10

Assist. pistol: 3x10 (no rest) (each leg)

Lsit raises: 12, 12, 10

tuck Lsit holds: 24s, 26s, 32s
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PostSubject: Re: Calisthenics - from the beginning.   Wed Jan 09, 2013 2:20 am

2013.01.09 PULL

Tuck FL: 4s, 2s, 3s, 1s, 1s, 1s

Pull: 8, 6, 6, 6, 5

Chin: 7, 5

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

DF neg: 7, 6, 5, 6

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PostSubject: Re: Calisthenics - from the beginning.   Sat Jan 12, 2013 6:14 am

2013.01.10 REST

Felt sore all over, didn't work out at all. Then regretted it, because -

2013.01.11 PUKE

Might've caught a virus or something, but on Thursday-Friday night I didn't sleep at all with my stomach and bowels turning and churning, then puked at about 4am and decided to rest the whole day. Felt weak as hell doing anything, no appetite, was pale, etc..

I'm taking some rest until Monday then I'll continue my workouts..
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PostSubject: Re: Calisthenics - from the beginning.   Tue Jan 15, 2013 1:09 am

2013.01.13 PULL

Chin: 11, 10, 7, 6, 6

Pistol sq: 8, 7, 6, 5

1-leg Lsit: 6s, 6s, 10s, 6s, 7s, 6s

Pushup pyramid 1-8-6
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PostSubject: Re: Calisthenics - from the beginning.   Tue Jan 15, 2013 1:10 am

2013.01.15 PUSH

Tuck Planche: 14s, 14s, 17s, 9s, 14s, 9s

Dips: 8, 9, 10, 11, 12

Calf raises: 12, 12, 12, 12 (each leg)

1-leg DF: 8, 8, 8, 8
(+neg DF at the end)
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PostSubject: Re: Calisthenics - from the beginning.   Thu Jan 17, 2013 3:42 pm

2013.01.16 SHORT AND SWEET PULLUP SESSION

Pull/chin/pull/chin.....

7 / 7 / 6 / 6 / 5 / 6 / 4 / 5 / 4 / 4 (30s rest between sets)
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PostSubject: Re: Calisthenics - from the beginning.   Thu Jan 17, 2013 3:45 pm

2013.01.17 PUSH

Incorporated OAPushup progressions, and switched from tuck planche to adv. tuck planche.

Adv. Tuck planche: 7s, 6s, 6s, 5s, 7s, 5s

One arm pushup w/ arm extended 120 degrees: 8, 10, 6, 6 (each)

Pushups: 15, 15, 13, 10

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

1-leg Lsit: 4s, 8s, 6s, 7s, 8s, 10s
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