Starting my Calisthenic journey

Tuesday 06/09/2016

So like I've said I signed up for a 10km, dunno why, I have grown to hate running.
But hey ho, today was meant to be a leg heavy day, so running can help.

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Exercise:
20 min run with colleague.

In the gym:

Squats: 16 reps
Lunges (Each Leg): 10 reps
Squats: 16 reps
Wall Sit: 45 secs

90s rest

Squats: 16 reps
Lunges (Each Leg): 10 reps
Squats: 16 reps
Wall Sit: 45 secs

90s rest

Squats: 20 reps
Lunges (Each Leg): 20 reps
Squats: 20 reps
Wall Sit: 60 secs

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Food Diary

Breakfast:
Porridge with a banana and a teaspoon of honey: 327 cals

Lunch:
100g portion of huel: 400 cals

Snack to nibble through the day:
8 Brazil nuts: 210 cals
28g of Almonds: 160 cals

Dinner:
Quorn chilli wraps(Dunno cals)

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Weight: 10st 8.4lbs
(I'm gonna add my weight, maybe graph it)

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Felt alright to have a run again,
Should be good to try the new 'heavy set start' tomorrow.
 
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Wednesday 07/09/2016

Ok, so day 2 of the 'upped reps' routine, also first day trying out the suggestion by mrthingyx

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Warm up:
Skipping: 5 Mins
Followed by wrist stretches

Exercise:

Dumb bell Press (30kg): 3 x 3 reps

Chin ups: 6 reps
Wall sit: 45 seconds
Tricep Dips: 20 reps
Squats: 16 reps
Push ups: 16 reps
Pull ups: 4 reps
Hanging leg raises: 6 reps
Decline Push ups: 14 reps

1 min 30 break

Chin ups: 6 reps
Wall sit: 45 seconds
Tricep Dips: 20 reps
Squats: 16 reps
Push ups: 16 reps
Pull ups: 4 reps
Hanging leg raises: 6 reps
Decline Push ups: 10 reps

1 min 30 break
Now for the 'Push as hard as you can'

Chin ups: 9 reps
Wall sit: 90 seconds
Tricep Dips: 35 reps
Squats: 30 reps
Push ups: 14 reps
Pull ups: 5 reps
Hanging leg raises: 7 reps
Decline Push ups: 6 reps

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Food Diary

Breakfast:
Porridge with a banana: 307 cals

Lunch:
100g portion of huel (With Milk): 640 cals

Snack to nibble through the day:
2 x Breakaway bar (there was a meeting, snacks provided): 198 cals
I also ate some nuts ~200 cals

Dinner:
vegetable noodles(Dunno cals)
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Weight: 10st 8.6lbs
(I need to get a set for home, these are 'just walked in the gym' weight measurements)

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Well damn that was hard going today!
Don't know if it was the change in reps, the third day in a row, or the 'heavy set' at the start!
Too early to tell though, I'll stick with the reps etc for now, especially as I started flagging in the second round today! Keep going till it's feeling easy, then adjust :)
 
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Thursday 08/09/2016

Back to runs, leg days will start with runs
Until 10km over, then only one run a week.

Not doing the 'heavy set' I'll do them Mon, Wed and Fri.

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Exercise:
20 min 5km, I've still got it ;) .

In the gym:

Squats: 16 reps
Lunges (Each Leg): 10 reps
Squats: 16 reps
Wall Sit: 45 secs

90s rest

Squats: 20 reps
Lunges (Each Leg): 20 reps
Squats: 20 reps
Wall Sit: 45 secs

90s rest

Squats: 32 reps
Lunges (Each Leg): 30 reps
Squats: 32 reps
Wall Sit: 60 secs

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Food Diary

Breakfast:
Porridge with a banana: 327 cals

Lunch:
100g portion of huel (With Milk): 640 cals

Snack to nibble through the day:
8 Brazil nuts: 210 cals
28g of Almonds: 160 cals

Dinner:
Curry Takeaway :D (Dunno cals, or care ;) )

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Weight: 10st 8.6lbs
(148.6lb, dam app doesn't do .6 so best round up eh?)

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That run was tiring, feeling good though.
I'm tempted to adjust the 'freebody exercises' but probably best to stick with it a bit longer, it's still a challenge
 
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Friday 09/09/2016

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Warm up:
Skipping: 5 Mins
Followed by wrist stretches

Exercise:
Now I was a bit wary of my form here, so started light
Dumb bell Romanian Deadlift (15kg): 3 reps
(20kg): 3 reps
(25kg): 3 reps

Chin ups: 6 reps
Wall sit: 45 seconds
Tricep Dips: 20 reps
Squats: 16 reps
Push ups: 16 reps
Pull ups: 4 reps
Hanging leg raises: 6 reps
Decline Push ups: 14 reps

1 min 30 break

Chin ups: 6 reps
Wall sit: 45 seconds
Tricep Dips: 20 reps
Squats: 16 reps
Push ups: 16 reps
Pull ups: 4 reps
Hanging leg raises: 6 reps
Decline Push ups: 10 reps

1 min 30 break
Now for the 'Push as hard as you can'

Chin ups: 9 reps
Wall sit: 107 seconds
Tricep Dips: 30 reps
Squats: 40 reps
Push ups: 17 reps
Pull ups: 5 reps
Hanging leg raises: 10 reps
Decline Push ups: 10 reps

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Food Diary

Breakfast:
Porridge with 2 bananas: 396 cals

Lunch:
100g portion of huel (With Milk): 640 cals

Snack to nibble through the day:
6 Brazil nuts: 155 cals
28g of Almonds: 160 cals

Dinner:
TBD(Dunno cals)
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Weight: 10st 11lbs
(too much takeaway :p )

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Need to get more comfortable with these opening exercises.
Overall today I dropped off some Tricep Dips, but that might have been lack of motivation rather than pushing as hard as I can.
I improved in some other areas, so onward and upwards
 
Monday 12/09/2016

Hey hey,

Well weekend of birthdays so cakes and takeaways galore.
Probably ate ALL the calories.
Also, seem to have hurt my back/shoulder. Bottom of my scapula, not a great deal of pain, but annoying when I breath/lean certain ways :(

As a result, no handstand/acrobatics. Also will probably skip the exercise in the evening.

Because it's legs tomorrow, that's almost more rest and I'll be ok for wed (I hope)
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Food Diary:

Breakfast:
Porridge (I ran out of bananas): 207 cals

Lunch:
Leftover chinese food: all the calories

Snack to nibble through the day:
4 Brazil nuts: 105 cals
14g of Almonds: 80 cals

Dinner:
TBD, I'll try and sway to something light.
It was patatas bravas

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Bit of a disappointing Monday, but really, all Mondays are disappointing
 
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Tuesday 13/09/2016

Shoulder still a bit sore this morning, hopefully I'll be fine by tomorrow

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Exercise:
Run: 9.7km (I screwed up the route) 43mins.

In the gym:
No time for extra legs due to the long run, I might keep one long run a week in the routine.
It's good cardio, and gets you outside :)

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Food Diary

Breakfast:
Porridge with a banana: 307 cals

Lunch:
100g portion of huel (With Milk): 640 cals

Snack to nibble through the day:
8 Brazil nuts: 210 cals
28g of Almonds: 160 cals

Dinner:
Homemade curry(Dunno cals)

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Runs are boring, but I've a 10km on the 25th, so I'll be off that training soon.
Hopefully shoulders fine for tomorrow :D
 
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Wednesday 14/09/2016

My back/shoulder was still niggling me this morning, but I decided to push ahead

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Warm up:
Skipping: 5 Mins
Followed by wrist stretches

Exercise:

Dumb bell Press (30kg): 3 x 3 reps
I tried the 35kgs, but couldn't push it, damn this ill equipped gym! :p

I'm going to change my notation, I'll list the 'core cycle' then my total reps and how they compare to last time:

Core Cycle: 3 x:
-----Chin ups: 6 reps
-----Wall sit: 45 seconds
-----Tricep Dips: 20 reps
-----Squats: 16 reps
-----Push ups: 16 reps
-----Pull ups: 4 reps
-----Hanging leg raises: 6 reps
-----Decline Push ups: 14 reps
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-----1 min 30 break


Totals:
Chin ups: 17 reps ▼ 4
Wall sit: 195 seconds ▼ 2
Tricep Dips: 75 reps ▲ 5
Squats: 76 reps ▲ 4
Push ups: 47 reps ▼ 2
Pull ups: 14 reps ▲ 1
Hanging leg raises: 23 reps ▲ 1
Decline Push ups: 31 reps ▼ 7

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Food Diary

Breakfast:
Porridge with a banana: 307 cals

Lunch:
100g portion of huel (With Milk): 640 cals

Snack to nibble through the day:
Protien Brownie: 287 cals

Dinner:
Chicken and quinoa (Dunno cals)
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Weight: 10st 9.8lbs

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Meh, disappointed that I've declined reps today.
But was a quite hard run yesterday, so I'm blaming that :D

I'm going to stick with the current 'core cycle' reps, until I find it easy haha
 
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Thursday 15/09/2016

Another run
Feeling a bit meh this morning :/


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Exercise:

Run: 5km with 2 hills, 23mins

Mixed Ab stuff (legs were having none of leg stuff)

Core Cycle: 3 times:
-----Plank: 28 sec
-----Side Plank (both sides): 30 seconds
-----Lying Leg Raises: 8 reps
-----Half Burpees: 15 reps

Totals:
Plank: 125 sec
Side Plank (both sides): 106 seconds
Lying Leg Raises: 33 reps
Half Burpees: 50 reps

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Food Diary

Breakfast:
Porridge with a banana: 307 cals

Lunch:
100g portion of huel (With Milk): 640 cals

Snack to nibble through the day:
Protien Brownie: 287 cals

Dinner:
tbd(Dunno cals)
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Weight: 10st 9lbs

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Legs are still getting used to this I recon, 10km is soon though :p
 
Friday 16/09/2016

Right, back at it!

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Warm up:
Skipping: 5 Mins
(I forgot to stretch :/ )

Exercise:

Dumb bell Romanian Deadlift (25kg): 3 x 3 reps

Core Cycle: 3 x:
-----Chin ups: 6 reps
-----Wall sit: 45 seconds
-----Tricep Dips: 20 reps
-----Squats: 16 reps
-----Push ups: 16 reps
-----Pull ups: 4 reps
-----Hanging leg raises: 6 reps
-----Decline Push ups: 14 reps
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-----1 min 30 break


Totals:
Chin ups: 22 reps ▲ 5
Wall sit: 225 seconds ▲ 30
Tricep Dips: 80 reps ▲ 5
Squats: 76 reps ==
Push ups: 54 reps ▲ 7
Pull ups: 16 reps ▲ 2
Hanging leg raises: 24 reps ▲ 1
Decline Push ups: 36 reps ▲ 5

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Food Diary

Breakfast:
Porridge with a banana: 307 cals

Lunch:
100g portion of huel (With Milk): 640 cals

Snack to nibble through the day:
Protien Brownie: 287 cals

Dinner:
Chilian corn pie(Dunno cals but I ate half the pie, so not great :p )
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Weight: 10st 9.8lbs

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That went better, up in all areas :D
It'll be the heavy set of dumb bells tiring my chest on wed that causes the decline.
 
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Monday 19/09/2016

On Mondays I spend and hour practicing handstands/cartwheels and doing flexibility stretches, I plan to do my Monday workout in the evening, so will update it then.

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-1 hour mixed floor things.

Core Cycle: 3 x:
-----Chin ups: 6 reps
-----Wall sit: 45 seconds
-----Tricep Dips: 20 reps
-----Squats: 16 reps
-----Push ups: 16 reps
-----Pull ups: 4 reps
-----Hanging leg raises: 6 reps
-----Decline Push ups: 14 reps
--------
-----1 min 30 break


Totals:
Chin ups: 23 reps ▲ 1
Wall sit: 179 seconds ▼ 46
Tricep Dips: 75 reps ▼ 5
Squats: 72 reps ▼ 4
Push ups: 52 reps ▼ 2
Pull ups: 14 reps ▼ 2
Hanging leg raises: 24 reps ==
Decline Push ups: 44 reps ▲ 8

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Food Diary

Breakfast:
Porridge: 230 cals (I ran out of bananas

Lunch:
50g portion of huel(with milk): 340 cals

Snack to nibble through the day:
8 Brazil nuts: 210 cals
28g of Almonds: 160 cals

Dinner:
pizza and salad(Dunno cals)

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Meh, exercise didn't go so well, but it was end of the day, I was tired, that's the excuse haha

Ate a fair amount at the weekend, too much sugar, felt my mood swing and tiredness come in bursts :/
Cakes are bad,
Cakes are good
mmmm.... cake....
 
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Tuesday 20/09/2016

I'm into the 'taper' of the training for the 10km on Saturday, so going easy on the legs.
After that I'm planning on keeping one run a week, easy pace.

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6.2 km run, 30 mins

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Food Diary

Breakfast:
Porridge with a banana: 307 cals

Lunch:
100g portion of huel (With Milk): 640 cals

Snack to nibble through the day:
8 Brazil nuts: 210 cals
28g of Almonds: 160 cals

Dinner:
Halloumi and quinoa salad (Dunno cals)

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Runs are runs, good cardio, good for healthyness.
Boring as ****

Also I might change the routine on Mon/Wed/Fri, mainly because the one I use is deprecated by the tracking app and it's a faff to follow haha Might look for a different 'full body'
Or I'll move on to 'month 2' and play with those exercises.
 
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Wednesday 21/09/2016

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Warm up:
Skipping: 5 Mins
Followed by wrist stretches

Exercise:

Dumb bell Press (30kg): 3 x 3 reps
I tried the 35kgs again, it ain't moving :/


Core Cycle: 3 x:
-----Chin ups: 6 reps
-----Wall sit: 45 seconds
-----Tricep Dips: 20 reps
-----Squats: 16 reps
-----Push ups: 16 reps
-----Pull ups: 4 reps
-----Hanging leg raises: 6 reps
-----Decline Push ups: 14 reps
--------
-----1 min 30 break


Totals:
Chin ups: 22 reps ▼ 1
Wall sit: 204 seconds ▲ 25
Tricep Dips: 90 reps ▲ 15
Squats: 76 reps ▲ 4
Push ups: 50 reps ▼ 2
Pull ups: 15 reps ▲ 1
Hanging leg raises: 25 reps ▲ 1
Decline Push ups: 37 reps ▼ 7

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Food Diary

Breakfast:
Porridge with a banana: 307 cals

Lunch:
100g portion of huel (With Milk): 640 cals

Snack to nibble through the day:
8 Brazil nuts: 210 cals
28g of Almonds: 160 cals
Protien Brownie: 287 cals

Dinner:
Quorn Stovies(Dunno cals)

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Bit of a mixed bag today,
I feel like I'm pushing myself, not really declining, but not making great progress.
Just grind it out I suppose
 
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Thursday 22/09/2016

Another run day, so boring.....

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5.2 km run, 25 mins

Followed this with ab exercises:
3 x 10 captains chair.
4 x 5m Suitcase walk with 35kg

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Food Diary

Breakfast:
Porridge with a banana: 307 cals

Lunch:
100g portion of huel (With Milk): 640 cals

Snack to nibble through the day:
8 Brazil nuts: 210 cals
28g of Almonds: 160 cals

Dinner:
Cheese and leek pasta(Dunno cals)

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That was my last taper run.
After this, I'll run once a week. which is boring :p but a good exercise.
 
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Friday 23/09/2016

Hey, so today the plan I'm following has me move to an 'upper body building' routine, first time at it, so let's see how it goes!

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Warm up:
Skipping: 5 mins

Exercise:
Dumb bell Romanian Deadlift (25kg): 3 x 3 reps

Core Cycle:4 x:
-----Push ups: 10 reps
-----Shoulder Width Chin Ups: 6 reps
-----Single Bar Dips: 3 reps
-----Pull ups: 6 reps
-----Dips: 6 reps

-----3 min break

Totals:
Push ups: 53 reps
Shoulder Width Chin Ups: 26 reps
Single Bar Dips: 14 reps
Pull ups: 22 reps
Dips: 28 reps

Followed this with ab exercises:
3 x 10 captains chair.

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Food Diary

Breakfast:
Porridge with a banana: 307 cals

Lunch:
100g portion of huel (With Milk): 640 cals

Snack to nibble through the day:
8 Brazil nuts: 210 cals
28g of Almonds: 160 cals

Dinner:
Quorn chilli wraps(Dunno cals)

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Well, I found the 4th round of that a bit challenging, didn't do the full 'pull ups' second from last, but, means I've got something to build too :D
 
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Monday 26/09/2016

10km was yesterday, not greatly happy, but 41:53 aint bad.
pretty tired today, also went out for birthday meal and ate a ton of everything
put on 4 pounds, of NOM!!

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Warm up:
Skipping: 5 mins

Exercise:
Goblet Squats (25kg): 3 x 3 reps
25Kg isn't a great weight, but it's the biggest I'm comfortable holding in a goblet squat....
Could use the leg press? dunno.

Core Cycle:4 x:
-----Push ups: 10 reps
-----Shoulder Width Chin Ups: 6 reps
-----Single Bar Dips: 3 reps
-----Pull ups: 6 reps
-----Dips: 6 reps

-----3 min break

Totals:
Push ups: 57 reps ▲ 4
Shoulder Width Chin Ups: 27 reps ▲ 1
Single Bar Dips: 13 reps ▼ 1
Pull ups: 21 reps ▼ 1
Dips: 27 reps ▼ 1

Followed this with ab exercises:
3 x 10 captains chair.

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Food Diary

Breakfast:
Porridge with a banana: 307 cals

Lunch:
Beef mince bolognese sauce....just in a bowl :P

Snack to nibble through the day:
8 Brazil nuts: 210 cals
28g of Almonds: 160 cals
Protien Brownie: 287 cals

Dinner:
TBD(Dunno cals)

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Bit tired from the run, we'll see how a week of this exercise goes.
 
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Does it really seem that way?
I suppose I've never really looked into diets, but I feel like i'm eating a lot.
Possibly I'm a bit obsessed with how my body looks, and it's effecting how hungry I feel, but I'd like to not get some kind of eating disorder!

well for the last month I've been weighing myself weekdays, and I'm always 150lb +- 2lb
so I thought I was eating alright :p

But then again, might mean I'm not gaining muscle I should be..... I'm not sure what I should be seeing weight wise I suppose
 
Well it's calories in vs calories out, if you're eating less than you are using then you should be dropping weight and vice versa although body composition can come into it somewhat.

Are you feeling tired at all? I'm same height as you and I'm eating maybe closer to double what you're saying you're eating although admittedly I've got 17kg over you.

Also what is Chinese pole? Just noticed that bit
 
I wouldn't say I'm tired a lot, though once or twice I've had waves of tiredness come over me, but I put that down to the office being warm that day or something.

I could increase what I'm eating, and just keep an eye on my weight and see where it goes.
When I was marathon training I used to have 2 extra meals, of brown rice and grilled chicken, could add them back in?

Chinese pole is a sort of mix of aerial acrobatics and pole dancing.



Unfortunately the class is on a break right now, dying to get back to it
 
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