Starting my Calisthenic journey

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
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-----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
 
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
 
MoNkeE said:
Absolutely nothing we can learn from your diet when so much of it is unknown macros or calories.
Click to expand...

I suppose I could break it down more,
but when it comes to Dinner, I'm not there when it's made, and my partner very much eyeballs everything when she cooks, so I dunno if I could get amounts of things.
I could see.

So, like, Macros?
That the carb/protien/fat breakdown of the food?
Is that more important when people are working out stuff?
 
Tuesday 27/09/2016

It's my birthday today "yay....." well doesn't mean much to me.
So gym anyway :D

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Spent 20 mins doing handstands as I missed them yesterday.
So lets call that a warm-up

Exercise:

Core Cycle: 3 x :
-----Squats: 20 reps
-----Lunges (each leg): 20 reps
-----Squats: 20 reps
-----Wall sit: 45 seconds

------90s rest

Totals:
Squats: 80 reps ▲ 12
Lunges (each leg): 80 reps ▲ 20
Squats: 90 reps ▲ 22
Wall sit: 152 secs ▲ 2

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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:
CAKE!(Dunno cals)

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I'm going to increase my food intake, Might try and List the Macros as per MoNkeE's feedback
But tonight I'm gonna eat cake, lots of it probably :p
 
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Wednesday 28/09/2016
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Exercise:
Wrist stretches

Dumb bell Press (35kg): 3 reps (Woo)
Dumb bell Press (30kg): 2 x 3 reps (second round didn't go anywhere :p )

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: 21 reps ▼ 1
Wall sit: 170 seconds ▼ 34
Tricep Dips: 71 reps ▼ 19
Squats: 72 reps ▼ 4
Push ups: 49 reps ▼ 1
Pull ups: 13 reps ▼ 2
Hanging leg raises: 20 reps ▼ 5
Decline Push ups: 38 reps ▲ 1

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Food Diary

Breakfast:
Porridge with a banana: 307 cals

Elevenses:
Portion of mince and veg, no portion knowledge, I'll measure when I make next.

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

Afternoon Snack:
Portion of mince and veg.

Dinner:
TBD(Dunno cals)

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Bit of a decline today, but pushed a heavier weight than ever :D
Not particularly disappointing, bit of a heavy night last night, booze and food.
 
Thursday 29/09/2016

I was meant to go for a run today, forgot my shoes.....
So an ab day :)

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Exercise:

Core Cycle: 4 x :
-----Half Burpees: 15 reps
-----Flutter Crunches: 20s
-----Toe Touch Crunches: 5 reps
-----Crunches: 25 reps
-----Side Plank (Left): 31 s
-----Crunches: 25 reps
-----Side Plank (Right): 31 s
-----Lying leg raises: 9 reps
-----V hold: 10 s

-----90s Rest between cycles


Totals:
Half Burpees: 60 reps
Flutter Crunches: 179s
Toe Touch Crunches: 20 reps
Crunches: 100 reps
Side Plank (Left): 124 s
Crunches: 100 reps
Side Plank (Right): 124 s
Lying leg raises: 36 reps
V hold: 41 s

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Food Diary

Breakfast:
Porridge with 2 bananas: Dunno, there was little porridge as well haha.

Elevenses:
Half a chicken breast and 60g of couscous.

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

Afternoon Snack:
Half a chicken breast and 60g of couscous.

Dinner:
TBD(Dunno cals)

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Abs was hard, nice change.
Camping this weekend, starting tomorrow, so an interesting camp workout ahead ;)
 
Friday 30/09/2016

So I did exercise with a set of rings on friday, man some of those exercises are far harder on rings!
Trying to hold yourself in for Tricep dips is a chest killer!

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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: 55 reps ▼ 2
Shoulder Width Chin Ups: 25 reps ▼ 1
Single Bar Dips: 17 reps ▲ 1
Pull ups: 17 reps ▼ 4
Dips: 12 reps ▼ 15

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Hard exercise!!
won't be dissing rings ever!

Monday 03/10/2016
Right, so weekend was a camping trip.
I drank and ate the everything, and have a cold today, so not a good start really :p I'm also weighing in at 160lb now! heavy weekend indeed.

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Warm up:
Skipping: 5 mins

Exercise:
Goblet Squats (25kg): 3 x 3 reps
25Kg Is still the biggest I can comfortably hold.

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: 47 reps
Shoulder Width Chin Ups: 25 reps
Single Bar Dips: 13 reps
Pull ups: 20 reps
Dips: 27 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:
8 Brazil nuts: 210 cals
28g of Almonds: 160 cals
Protien Brownie: 287 cals

Dinner:
TBD(Dunno cals)

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Tuesday 04/10/2016

Still got a rubbish cold, but it's a semi-rest day today.


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45 mins of handstand practice.
10 mins of flexability stretching.

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Food Diary

Breakfast:
Banana and a cinnamon swirl

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:
TBD(Dunno cals)

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I feel like balls :(
but tomorrow should feel better!!(He tells himself)
gonna get 2 sets of the 35's done!!!!
I'll just keep telling myself that!!!
 
Wednesday 05/10/2016

I still feel ill, Forgot to prep my meals, and haven't been tracking macros.
Top job eh?

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Exercise:
Wrist stretches

Dumb bell Press (35kg): 3 x 3 reps (Woo, Did it! I highly doubt I'll make the jump to the 40's haha)

Core Cycle: 3 x:
-----Chin ups: 6 reps
-----Wall sit: 46 seconds
-----Tricep Dips: 21 reps
-----Squats: 17 reps
-----Push ups: 17 reps
-----Pull ups: 4 reps
-----Hanging leg raises: 7 reps
-----Decline Push ups: 15 reps
--------
-----1 min 30 break


Totals:
Chin ups: 22 reps ▲ 1
Wall sit: 196 seconds ▲ 26
Tricep Dips: 91 reps ▲ 20
Squats: 87 reps ▲ 15
Push ups: 57 reps ▲ 8
Pull ups: 16 reps ▲ 3
Hanging leg raises: 26 reps ▲ 6
Decline Push ups: 43 reps ▲ 5

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Food Diary

Breakfast:
Porridge with a banana: 307 cals

Elevenses:
50g portion of huel (With Milk): 320 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

Afternoon Snack:
50g portion of huel (With Milk): 320 cals

Dinner:
TBD(Dunno cals)

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Well happy with pushing the 35's for 3 sets.
Might increase the reps for a couple of weeks before I try pushing the 40's haha.
Also might stop listing my food here, and instead keep track of the macro's etc.
Maybe 'myfitnesspal' could help? not looked into it.
 
Thursday 06/10/2016

So it's Thursday,
I will run on Thursdays, to get a run in every week.
I do not know how far, or for how long I ran. I forgot my garmin.
So let's just say I ran today :p

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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:
TBD(Dunno cals)

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I need to track the 'Macros' better, I'll try myfitnesspal.
For now, I'll give the estimates:

Breakfast:
-------Fat: 5.135g
----Carbs: 63.31g
--Protein: 9.911g

Lunch:
-------Fat: 25.1g
----Carbs: 67.1g
--Protein: 53.6g

Dinner: TBD

Snacks:
-------Fat: 28.24g
----Carbs: 8.8g
--Protein: 8.96g


Well, right there we can see I need to even out my protein here!!
Can't quit out on prepping in the evening! might add something proteinous to breakfast....
 
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