| Training log just started calisthenics!!! | |
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mushu505

Posts : 156 Join date : 2012-06-03 Age : 24 Location : israel
 | Subject: Training log just started calisthenics!!! Mon Jun 04, 2012 5:13 am | |
| Yesterday lifted heavy (squats deads presses) plus have a sprain in left side of neck really hurts cant turn head right no idea why stretching a lot. not sore or anything but taking today easy due to neck plus im not sure if im lifting tomm or doing calisthenics anyways today is supposed to be cardio  WORKOUT: Pyramids: pushup-1-10-1 pullups-1-5-1 static holds: just playing around first time ever attempting too lol  l-sits-5*5sec... damn ouch frogstand:3:10 sec dead hang: 3*30 sec then a few min of jump rope and going swimming soon  Notes: thought this was gonna bre a breeze but pushups felt really hard no idea why but i really feel like just going and doing calisthenics like all day so excited to this new training style but have to hold back dont wanna kill myself to quickly...  |
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mushu505

Posts : 156 Join date : 2012-06-03 Age : 24 Location : israel
 | Subject: Re: Training log just started calisthenics!!! Tue Jun 05, 2012 5:01 am | |
| warmup jump rope 10 pushups 10 lunges plank dead hang
Static holds l sit (on bars with feet tucked in to make easier) 3*10 sec frogstand 5*10 (form not so good first time doing though) front leaver progression (knees to chest leaning shoulders back) 3*30
workout pullups: 1-6-1 pushups: 5-10-5 did it superset style.. 1 pullup/5 pushups.. etc
circuit: 1-5-1 chinups 5 squats 5 burpees
exp: 1 chin 5 sq 5 burpees/ 2 chins 5 sq 5 burpees
5*5 leg raises ( knees to chest) |
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mushu505

Posts : 156 Join date : 2012-06-03 Age : 24 Location : israel
 | Subject: Re: Training log just started calisthenics!!! Wed Jun 06, 2012 5:53 am | |
| warmup: 5 min jump rope light stretching
workout: strength workout today +muscle up training squat 5*5- 50kg deadlift 1*5 (pyramid set working to work weight)- 60kg
pyramid: dips- 10-1
Negative muscle ups 5*3
straight leg raises to bar: 3/3/2 |
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mushu505

Posts : 156 Join date : 2012-06-03 Age : 24 Location : israel
 | Subject: Re: Training log just started calisthenics!!! Fri Jun 08, 2012 2:21 am | |
| Forgot to say any advice/criticism/help or whatever will be greatly appreciated  |
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mushu505

Posts : 156 Join date : 2012-06-03 Age : 24 Location : israel
 | Subject: Re: Training log just started calisthenics!!! Fri Jun 08, 2012 4:38 am | |
| im a little sick and got a muscle spasm in my back since 2 days ago could barely move but im much better now still hurts but had to workout... maybe im dumb sue me just some freestyle a mix of pullups pushups/progressions pistols jump rope handstands attempt at front leavers static hold pullups/explosive pullups/pushups wtv i felt like basically lasted about an hour feel great now pumped up and ready for more but i stopped myself... |
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mushu505

Posts : 156 Join date : 2012-06-03 Age : 24 Location : israel
 | Subject: Re: Training log just started calisthenics!!! Sat Jun 09, 2012 9:35 am | |
| still a lil sick back so much better though just worked on some static plus jump rope.. statics: 3:30 sec dead hangs 3:10 sec one arm dead hangs 3:10 sec l-sit hang 60 sec work: planks with feet elevated to shoulder height: 1*60 reverse planks: 1*60 hollow hold: 2 sets to get to 60 arch hold 1*60 pb support: 2 sets to 60 15 min jump rope fun and intense  ( im gonna do the second part about 3 times a week before my bw strength session, basically i plan on switching higher reps with strength sessions and the strength sessions are probably not gonna be added weight but harder progressions) once i find the statics very easy and feel extremely comfortable with them im gonns switch to focus on german hangs plus l sits and handstands |
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mushu505

Posts : 156 Join date : 2012-06-03 Age : 24 Location : israel
 | Subject: Re: Training log just started calisthenics!!! Sat Jun 09, 2012 11:43 am | |
| also had an evening workout today which i focused on skills some pullups +core work and plyometrics/legs:
12*10 sec handstand (wall assist) hold.. can hold about a 30 sec handstand with wall till my wrists give out.
5*5 pullups with 30 sec rest
leg raises
3* 5 assisted pistols (strong enough to do without but dont have enough balance lol)
plyometrics: max vertical jump.. 4*3 jumps
3*2 broad jumps
2*10 explosive burpees
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K4lisPeluru

Posts : 678 Join date : 2011-03-23 Age : 30 Location : MALAYSIA
 | Subject: Re: Training log just started calisthenics!!! Sat Jun 09, 2012 7:50 pm | |
| great stuff bro |
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mushu505

Posts : 156 Join date : 2012-06-03 Age : 24 Location : israel
 | Subject: Re: Training log just started calisthenics!!! Sun Jun 10, 2012 2:06 am | |
| thks man |
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mushu505

Posts : 156 Join date : 2012-06-03 Age : 24 Location : israel
 | Subject: Re: Training log just started calisthenics!!! Sun Jun 10, 2012 4:31 am | |
| pyramid 7 pullup 14 diamond pushups continue down to 1 pullup and 2 diamonds then back up so: A1 pullups: 7-6-5-4-3-2-1-2-3-4-5-6-7 A2 diamonds: 14-12-10-8-6-4-2-4-6-8-10-12-14
50 pullups least amount of time (switch grips every time i get on the bar): 8/5/5/5/4/8/5/10 total:10 min
hstpu (partials)- 4/3/3/3
Core
leg raise variations 6 sets?
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Fed X

Posts : 2693 Join date : 2011-07-14
 | Subject: Re: Training log just started calisthenics!!! Sun Jun 10, 2012 2:49 pm | |
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mushu505

Posts : 156 Join date : 2012-06-03 Age : 24 Location : israel
 | Subject: Re: Training log just started calisthenics!!! Sun Jun 10, 2012 3:02 pm | |
| Thanks man |
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mushu505

Posts : 156 Join date : 2012-06-03 Age : 24 Location : israel
 | Subject: Re: Training log just started calisthenics!!! Mon Jun 11, 2012 6:09 am | |
| Legs/core/cardio + a lil upper body work warmup: 10 pushups 10 squats 5 pullups 10 lunges (each leg) plank * 30 sec
repeat twice
legs: jump squat (pause at bottom)- 5*10 bw squat: 5*20 assisted pistols- 10*3-5 BRUTAL (only need assistence at the bottom for balance) explosive burpees- 5*10
core: l-sit (feet straight against wall)- 3*20sec l-sit (on bars/feet tucked in)- 3*15 sec front leaver (feet tucked in/back arched)- 2*20 sec/ 1*10sec
pullup/pushup/dip pyramid pullups: 1-2-4-8-6-6 pushups/dips: 10-10-10-10-10-10
*so 1 pullup then 10 pushups/ 2 pullups 10 dips/ 4 pullups 10 pushups and so on...
5 min jump rope ( too tired to do more)
30 lap swim |
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mushu505

Posts : 156 Join date : 2012-06-03 Age : 24 Location : israel
 | Subject: Re: Training log just started calisthenics!!! Tue Jun 12, 2012 9:16 am | |
| Strength day:
statics (60 total work time per set/rest as much as needed to complete) time 6 min total work: plank reverse plank hollow arch pb support dead hang
static pullups (5 sec 90 degree/5 sec head touching bar/5 sec chin over bar)- 5*3/2/2/2/2
weighted pullups + 7kg- 5*5
1 arm pushup (bad form but nose to ground)- 4*2 (each side)
decline pushup- 3*15
deep dips:5*5
Handstand against wall: 4* 15 sec
some planche work- not even close but just trying some holds in the position
leg raises |
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mushu505

Posts : 156 Join date : 2012-06-03 Age : 24 Location : israel
 | Subject: Re: Training log just started calisthenics!!! Wed Jun 13, 2012 5:21 am | |
| Notes: was going to do AW hitting the basics hard today but my triceps were fried so decided to go for a more cardio/leg oriented day so i can hit it hard once fully recovered. warmup/light stretching superset: lunges *12 each leg burpee with pushup *10 repeat *5 lesser to greater contest:Normal mode:35-10-5 (triceps fried so diamond pushups sucked  ) night workout (9pm): fooling around in the park for like 30 min late workout (9 pm): just fooling around in the park doing some explosive pullups leg raises skin the cat negative muscle ups and dips/pushups Hard mode:15-7-5 60 sec plank 10 leg raises 20 sec plank 15 min jump rope -die..... think i might take it easy tomm ill c how i am... barely got through this workout |
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mushu505

Posts : 156 Join date : 2012-06-03 Age : 24 Location : israel
 | Subject: Re: Training log just started calisthenics!!! Thu Jun 14, 2012 7:47 am | |
| first time in the park!!!!!!!! spent like 1.5 hrs there man it was hot...
AW today 10 sets of pullups/pushups/chinups/dips
about 4-7 reps for pullups/chins 4-8 for dips and 12-15 for pushups for all 10 sets. need to rest tomm not my strongest.
then freestyle!!! some core work l-sit negative MU dips pushups pullups dead after this... |
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mushu505

Posts : 156 Join date : 2012-06-03 Age : 24 Location : israel
 | Subject: Re: Training log just started calisthenics!!! Sat Jun 16, 2012 4:44 pm | |
| Just got back from camping for 2 days and went to te park for a late night session.
Pyramid: Pullup: 8-1-8 Dip:15/12/9/6/3
Deep dips 5*5-7
Some negative muscle ups plus spinning around the bar and practicing some skin the cat.
L sit and leg raises some sit ups Some pushups |
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K4lisPeluru

Posts : 678 Join date : 2011-03-23 Age : 30 Location : MALAYSIA
 | Subject: Re: Training log just started calisthenics!!! Sat Jun 16, 2012 6:22 pm | |
| yeah some good stuff right there |
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mushu505

Posts : 156 Join date : 2012-06-03 Age : 24 Location : israel
 | Subject: Re: Training log just started calisthenics!!! Sun Jun 17, 2012 7:21 am | |
| pyramidspushups: 20/19/18/17/16/15/14/13/12/11/10 pullups: 10/9/8/7/6/5/5/5/5/5/5 dips: 10/9/8/7/6/5/5/5/5/5/5 chinups: 10/9/8/7/6/5/5/5/5/5/5 so 20 pushups 10 pullups 10 dips and 10 chinups then the next ladder... l-sit work a lil handstand work but i was so tired. really hard workout additional workout today at night.. (set1): 5 pullups 5 bar dips 5 sec chin over bar 5 sec head touching bar 5 sec dead hang/ 5 pullups 15 diamonds 20 leg raises (set2): 5 pullups 10 bar dips 10 sec chin over bar/ 10 sec head touching bar/ 10 sec dead hang/ 5 pullups 15 diamonds 20 leg raises (set3): 5 pullups 6 bar dips 15 sec chin over bar/10 sec head touching bar/10 sec dead hang/5 pullups 20 diamonds 20 leg raises (set 4-5) same thing as set 1-2 just with 15 decline pushups instead. then just some more pullups and dips and pushups i was tired and didint feel like doing more so i stopped. going to the beach tomm  |
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mushu505

Posts : 156 Join date : 2012-06-03 Age : 24 Location : israel
 | Subject: Re: Training log just started calisthenics!!! Mon Jun 18, 2012 2:36 pm | |
| spent all day at the beach and there was a workout spot so i did some pullups and dips and stuff plus some training in the evening today consisting of pyramids of pullups and pushups plus static hold pullups. |
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mushu505

Posts : 156 Join date : 2012-06-03 Age : 24 Location : israel
 | Subject: Re: Training log just started calisthenics!!! Tue Jun 19, 2012 5:53 am | |
| static/strength
warmup/light stretching:300 skips (jump rope)
statics:
60 sec work: plank reverse plank hollow arch pb support dead hang
3*30 handstand work 3*10 front leaver (tucked) 3*10 l-sit on bars
strength:
hindu pike pushup- 5*5 pullup statics (5 hang/5 top/5 middle)- 5*4/3/3/3/3 pistols (some assisted)- 5*4 bent leg raises to bar- 5*5
evening workout:
50 pullups for time/least amount of sets 5:30 min 10/8/10/10/6/6 15 min jump rope handstand work explosive pullups (around 25 total)
Last edited by mushu505 on Tue Jun 19, 2012 12:40 pm; edited 1 time in total |
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Haze

Posts : 45 Join date : 2012-05-21 Age : 27 Location : The end is nigh!
 | Subject: Re: Training log just started calisthenics!!! Tue Jun 19, 2012 6:19 am | |
| Nice log, you're working out everyday?
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mushu505

Posts : 156 Join date : 2012-06-03 Age : 24 Location : israel
 | Subject: Re: Training log just started calisthenics!!! Tue Jun 19, 2012 6:25 am | |
| every day i can  i love it and sometimes even 2 times a day lol but i make sure training goes around my life and my life dosent evolve around training cus thats when the madness starts trust me ive been there |
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mushu505

Posts : 156 Join date : 2012-06-03 Age : 24 Location : israel
 | Subject: Re: Training log just started calisthenics!!! Wed Jun 20, 2012 6:25 am | |
| got to the gym today  and wow i got so much stronger this past 2 weeks and im so close to getting my first muscle up i think im gonna rest and then go for it this sunday  kinda worked on my pullups and dips and did some weighted pullups/dips to plus some pushups(around 70).. it looked something like this A1 pullups- 10/8/6 A2 diamond pushups- 10/10/10 explosive pullups- about 8 sets total with different grips plus some clapping pullups (first time ever i can do these!!!) plus some regular pullups dips- 14/12/9/7/5 deep dips- 5/5/5 weighted dips: 10 kg- 1*5 14kg- 2*3 16kg-1*2 then a few sets of normal dips back to the bar- weighted pullups- 6kg 2*5 10kg- 1*3 12kg-1*3 some more pullups +chinups 5 sets of 10 pushups negative muscle ups- 4/3/3/2 |
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mushu505

Posts : 156 Join date : 2012-06-03 Age : 24 Location : israel
 | Subject: Re: Training log just started calisthenics!!! Wed Jun 20, 2012 4:21 pm | |
| throughout the day plus at night-
pushup pyrmaid- 2-4-6-8-10-8-6-4-2
5*5 pullupd
5*10 pushups |
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