Starting my Calisthenic journey

GiraffePencils · 7 Oct 2016 at 14:01

Friday 07/10/2016

Dying doesn't cut it....
6hrs sleep (if I was lucky) and drinking last night.
Blegh
But, can't skimp out, and I got my prep done

so white fish and cous cous for in-between meals

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Exercise:
Dumb bell Romanian Deadlift (30kg): 3 x 3 reps

Core Cycle:4 x:
-----Push ups: 12 reps
-----Shoulder Width Chin Ups: 7 reps
-----Single Bar Dips: 4 reps
-----Pull ups: 6 reps
-----Dips: 7 reps

-----3 min break

Totals:
Push ups: 58 reps ▲ 11
Shoulder Width Chin Ups: 29 reps ▲ 4
Single Bar Dips: 16 reps ▲ 3
Pull ups: 20 reps ==
Dips: 33 reps ▲ 6

Followed this with ab exercises:
2 x 10 captains chair.
2 x 45 sec Side Plank (both sides)

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Food Diary (I'm going to round to the g )

Breakfast:
-------Fat: 5g
----Carbs: 63g
--Protein: 10g

Elevenses:
-------Fat: 9g
----Carbs: 86g
--Protein: 31g

Lunch:
-------Fat: 25g
----Carbs: 67g
--Protein: 54g

Snack to nibble through the day:
-------Fat: 38.24g
----Carbs: 36g
--Protein: 32g

Afternoon Snack:
-------Fat: 9g
----Carbs: 86g
--Protein: 31g

Dinner:
TBD(Dunno cals)

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Right, well, not including dinner I think I've got a fair whack of protein today, I could even reign in the snacks a bit

but better to get more than less eh

GiraffePencils · 7 Oct 2016 at 14:53

sry

Had cous cous in the cupboard, no rice cakes

GiraffePencils · 10 Oct 2016 at 14:05

Monday 10/10/2016

not much to update I think....
In terms of chat, bought something to go with my fish.......rice cakes

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Warm up:
Skipping: 5 mins

Exercise:
Goblet Squats (30kg): 1 x 3 reps
Goblet Squats (35kg): 2 x 3 reps

Core Cycle:4 x:
-----Push ups: 13 reps
-----Shoulder Width Chin Ups: 8 reps
-----Single Bar Dips: 5 reps
-----Pull ups: 6 reps
-----Dips: 8 reps

-----3 min break

Totals:
Push ups: 59 reps ▲ 1
Shoulder Width Chin Ups: 32 reps ▲ 3
Single Bar Dips: 20 reps ▲ 4
Pull ups: 17 reps ▼ 3
Dips: 32 reps ▼ 1

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Food Diary

Breakfast:
-------Fat: 3g
----Carbs: 26g
--Protein: 15g

Elevenses:
-------Fat: 5g
----Carbs: 5g
--Protein: 16g

Lunch:
-------Fat: 25g
----Carbs: 67g
--Protein: 54g

Snack to nibble through the day:
-------Fat: 28.24g
----Carbs: 8.8g
--Protein: 8.96g

Afternoon Snack:
-------Fat: 5g
----Carbs: 5g
--Protein: 16g

Dinner:
TBD(Dunno cals)

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Hmmm, could do with doubling the fish for the 2 meals, get that to ~30g protien, but there's so much going on in the huel with milk.
might swap out the milk for water, that'd bright that massive protein burst down, even out the intake over the day...

GiraffePencils · 11 Oct 2016 at 14:25

Tuesday 11/10/2016

Tuesday's more Handstands, working on some tips from an instructor I saw at the weekend.
I think I need to work on my core, my back arches a bit much :/

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

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Food Diary

Breakfast:
-------Fat: 3g
----Carbs: 26g
--Protein: 15g

Lunch(water instead of milk with the huel):
-------Fat: 13g
----Carbs: 37g
--Protein: 30g

Snack to nibble through the day:
-------Fat: 28g
----Carbs: 9g
--Protein: 9g

Dinner(TBD)

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I decided not to eat as many times, it's my least active day.
I know you need food for repair, but I'll probably get enough.

GiraffePencils · 12 Oct 2016 at 14:53

Wednesday 12/10/2016

Didn't have time to get the fish fillets, so it's tinned tuna today.
Which has more protein though, so can't complain.

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Exercise:
Wrist stretches

Dumb bell Press (35kg): 1 x 3 reps
Dumb bell Press (35kg): 2 x 4 reps

5 mins skipping.

Core Cycle: 3 x:
-----Chin ups: 7 reps
-----Wall sit: 47 seconds
-----Chair Dips: 22 reps
-----Squats: 18 reps
-----Push ups: 18 reps
-----Pull ups: 5 reps
-----Hanging leg raises: 8 reps
-----Decline Push ups: 15 reps
--------
-----1 min 30 break

Totals:
Chin ups: 24 reps ▲ 2
Wall sit: 214 seconds ▲ 18
Chair Dips: 84 reps ▼ 7
Squats: 78 reps ▼ 9
Push ups: 59 reps ▲ 2
Pull ups: 17 reps ▲ 1
Hanging leg raises: 28 reps ▲ 2
Decline Push ups: 45 reps ▲ 2

----------------------------------------

Food Diary

Breakfast:
-------Fat: 3g
----Carbs: 57g
--Protein: 16g

Elevenses:
-------Fat: 11g
----Carbs: 5g
--Protein: 33g

Lunch(water instead of milk with the huel):
-------Fat: 13g
----Carbs: 37g
--Protein: 30g

Afternoon Snack:
-------Fat: 11g
----Carbs: 5g
--Protein: 33g

Dinner:
TBD

Snack to nibble through the day:
-------Fat: 28g
----Carbs: 9g
--Protein: 9g

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Could've done a bit better on the dips and squats, thought I'd hit the goal and bottled out of 'pushing to failure'
Oh well, live and learn.
I'm liking the protein boost from the tuna, defiantly considering upping the fillet intake!

GiraffePencils · 13 Oct 2016 at 15:57

Thursday 13/10/2016

Totally forgot to do this

Run days are boring, not really worth noting.

I did a 5km, then mixed ab stuff.
'nuff said.

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Food Diary

Breakfast:
-------Fat: 3g
----Carbs: 26g
--Protein: 15g

Lunch(water instead of milk with the huel):
-------Fat: 13g
----Carbs: 37g
--Protein: 30g

Snack to nibble through the day:
-------Fat: 28g
----Carbs: 9g
--Protein: 9g

Dinner(TBD)

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More proper workout tomorrow

Then a special wee treat on Sat

GiraffePencils · 14 Oct 2016 at 14:12

Friday 14/10/2016

I felt determined today, Dunno why, probably because I've got to take a bit of time off exercise next week.
So wanted to make the most of it.

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Exercise:
Dumb bell Romanian Deadlift (35kg): 3 x 3 reps (hmm, wrist isn't liking the 35...)

Core Cycle:4 x:
-----Push ups: 13 reps
-----Shoulder Width Chin Ups: 8 reps
-----Single Bar Dips: 5 reps
-----Pull ups: 6 reps
-----Dips: 8 reps

-----3 min break

Totals:
Push ups: 64 reps ▲ 5
Shoulder Width Chin Ups: 32 reps ==
Single Bar Dips: 21 reps ▲ 1
Pull ups: 20 reps ▲ 3
Dips: 35 reps ▲ 3

Followed this with ab exercises:
2 x 10 captains chair.
1 x 45 sec Side Plank (both sides)

----------------------------------------

Food Diary (I'm going to round to the g )

Breakfast:
-------Fat: 5g
----Carbs: 63g
--Protein: 10g

Elevenses:
-------Fat: 11g
----Carbs: 5g
--Protein: 33g

Lunch:
-------Fat: 13g
----Carbs: 37g
--Protein: 30g

Snack to nibble through the day:
-------Fat: 28g
----Carbs: 9g
--Protein: 9g

Afternoon Snack:
-------Fat: 11g
----Carbs: 5g
--Protein: 33g

Dinner:
TBD(Dunno cals)

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I'm fairly happy with that, can't complain about progress

Might get some bars for snacks, the nuts were nice, and protein brownies.
But both gone now.

GiraffePencils · 17 Oct 2016 at 14:14

Monday 17/10/2016

So, I did something new on Sat, punchbag

daaaaaaaaaammn! Punching for half an hour ****ing kills! head to toe in sweat.
good times had

Anyhoo, back to monday, and unfortunately (For exercise) I'm getting a tattoo tomorrow, so I'll not be able to exercise this week really :/ combination of time to make up, and to not stress the skin out stretching.

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Goblet Squats (35kg): 3 x 3 reps

Warm up:
Skipping: 5 mins

Exercise:

Core Cycle:4 x:
-----Push ups: 14 reps
-----Shoulder Width Chin Ups: 8 reps
-----Single Bar Dips: 6 reps
-----Pull ups: 6 reps
-----Dips: 9 reps

-----3 min break

Totals:
Push ups: 68 reps ▲ 4
Shoulder Width Chin Ups: 33 reps ▲ 1
Single Bar Dips: 24 reps ▲ 3
Pull ups: 21 reps ▲ 1
Dips: 37 reps ▲ 2

Followed this with ab exercises:
2 x 45 sec Side Plank (both sides)

----------------------------------------

Food Diary

Breakfast:
-------Fat: 5g
----Carbs: 63g
--Protein: 10g

Elevenses:
-------Fat: 10g
----Carbs: 10g
--Protein: 32g

Lunch:
-------Fat: 13g
----Carbs: 37g
--Protein: 30g

Snack to nibble through the day:
-------Fat: 28g
----Carbs: 9g
--Protein: 9g

Afternoon Snack:
-------Fat: 10g
----Carbs: 10g
--Protein: 32g

Dinner:
TBD(Dunno cals)

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Well, that was potentially my only exercise of the week, might do some leg heavy stuff..... we'll see how time goes

GiraffePencils · 18 Oct 2016 at 14:42

Tuesday 18/10/2016

So, Got a tattoo this morning.
Down my ribs/chest
So no exercise, possibly for the rest of the week.

GiraffePencils · 20 Oct 2016 at 13:27

Thursday 20/10/2016

I kept up with Thursday's run day.
Need to make up time so can't do anything tomorrow :/
Wee bit of a week off I suppose.

GiraffePencils · 21 Oct 2016 at 13:45

Friday 21/10/2016

So Tattoo is probably fine for me to work out

Artist said it should be fine, as long as it stays moisturized

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Exercise:
Dumb bell Romanian Deadlift (35kg): 3 x 3 reps

Core Cycle:4 x:
-----Push ups: 15 reps
-----Shoulder Width Chin Ups: 9 reps
-----Single Bar Dips: 7 reps
-----Pull ups: 6 reps
-----Dips: 10 reps

-----3 min break

Totals:
Push ups: 65 reps ▼ 3
Shoulder Width Chin Ups: 36 reps ▲ 3
Single Bar Dips: 25 reps ▲ 1
Pull ups: 19 reps ▼ 2
Dips: 40 reps ▲ 3

----------------------------------------

Food Diary

Breakfast:
-------Fat: 5g
----Carbs: 63g
--Protein: 10g

Elevenses:
-------Fat: 11g
----Carbs: 5g
--Protein: 33g

Lunch:
-------Fat: 13g
----Carbs: 37g
--Protein: 30g

Afternoon Snack:
-------Fat: 11g
----Carbs: 5g
--Protein: 33g

Snacks to Nibble

out of nuts, got some 'Grenade Carb Killa' bars)
-------Fat: 8g
----Carbs: 14g
--Protein: 23g

Dinner:
TBD

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Overall more progress than loss, would have liked to get the pull ups better.
I'm meant to switch up the routine next week, but due to this week's break I dunno... might give it another week of this.

GiraffePencils · 24 Oct 2016 at 13:48

Monday 24/10/2016

So I decided I'd switch up the routine, why not, I'm meant to

So now basically I'm meant to drop reps back to the start, and do both the Monday and Wednesday routines one after another.
Then I'll build reps again.
Here we go...

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Exercise:

Goblet Squats (35kg): 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

Core Cycle: 3 x:
-----Chin ups: 3 reps
-----Wall sit: 30 seconds
-----Chair Dips: 12 reps
-----Squats: 8 reps
-----Push ups: 8 reps
-----Pull ups: 2 reps
-----Hanging leg raises: 3 reps
-----Decline Push ups: 7 reps
--------
-----1 min 30 break

Totals:
Push ups: 40 reps
Shoulder Width Chin Ups: 24 reps
Single Bar Dips: 12 reps
Pull ups: 24 reps
Dips: 24 reps

Chin ups: 18 reps
Wall sit: 120 seconds
Chair Dips: 64 reps
Squats: 46 reps
Push ups: 36 reps
Pull ups: 13 reps
Hanging leg raises: 14 reps
Decline Push ups: 33 reps

----------------------------------------

Food Diary

Breakfast:
-------Fat: 5g
----Carbs: 63g
--Protein: 10g

Elevenses:
-------Fat: 5g
----Carbs: 0g
--Protein: 44g

Lunch:
-------Fat: 13g
----Carbs: 37g
--Protein: 30g

Afternoon Snack:
-------Fat: 5g
----Carbs: 0g
--Protein: 44g

Snacks to Nibble('Grenade Carb Killa' bars)
-------Fat: 8g
----Carbs: 14g
--Protein: 23g

Dinner:
TBD

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Well, I did it.
It wasn't as intense as I thought it'd be, but that's probably down to the drop in reps.
Reps will creep back up.
Also, I did the exercises in the wrong order

Should have done wed routine first, so I could 'max out' on the monday routine.
Good to know.

GiraffePencils · 25 Oct 2016 at 13:44

Tuesday 25/20/2016

So New Tat is still healing, so I'd rather not do the usual handstand stuff.
So I did a leg dominant routine, as I feel the legs don't get as much work as they should have.
I really should have brought more food...... oh well, it'll be good for my weight....right?

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Warm up
Skipping 5mins

Exercise:

Core Cycle: 4x
-----Squats: 20 reps
-----Side Lunges(each leg): 10 reps
-----Calf Raises(each leg): 12 reps
-----Lunges(each leg): 20 reps
-----Squat Jumps: 12 reps
-----Duck Walk: 20 secs

I did the above, no time to push further really, so totals are the above x 4

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Food Diary

Breakfast:
-------Fat: 5g
----Carbs: 63g
--Protein: 10g

Lunch:
-------Fat: 13g
----Carbs: 37g
--Protein: 30g

Snacks to Nibble('Grenade Carb Killa' bars)
-------Fat: 8g
----Carbs: 14g
--Protein: 23g

Dinner:
TBD

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Needed more food :/
Probably going to feel this tomorrow, but hey ho

GiraffePencils · 26 Oct 2016 at 13:57

Wednesday 26/10/2016

So second day of the new routine, defiantly struggling for time here, so might need to shift things.

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Exercise:
Wrist stretches

Dumb bell Press (35kg): 1 x 5 reps

Core Cycle: 3 x:
-----Chin ups: 4 reps
-----Wall sit: 35 seconds
-----Chair Dips: 13 reps
-----Squats: 9 reps
-----Push ups: 9 reps
-----Pull ups: 3 reps
-----Hanging leg raises: 4 reps
-----Decline Push ups: 8 reps
--------
-----1 min 30 break

Core Cycle:4 x:
-----Push ups: 11 reps
-----Shoulder Width Chin Ups: 7 reps
-----Single Bar Dips: 4 reps
-----Pull ups: 7 reps
-----Dips: 7 reps

-----3 min break

Totals:
Chin ups: 12 reps
Wall sit: 105 seconds
Chair Dips: 39 reps
Squats: 27 reps
Push ups: 27 reps
Pull ups: 9 reps
Hanging leg raises: 12 reps
Decline Push ups: 24 reps

Totals:
Push ups: 53 reps
Shoulder Width Chin Ups: 28 reps
Single Bar Dips: 16 reps
Pull ups: 25 reps
Dips: 30 reps

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Food Diary

Breakfast:
-------Fat: 5g
----Carbs: 63g
--Protein: 10g

Elevenses:
-------Fat: 11g
----Carbs: 5g
--Protein: 33g

Lunch:
-------Fat: 13g
----Carbs: 37g
--Protein: 30g

Afternoon Snack:
-------Fat: 11g
----Carbs: 5g
--Protein: 33g

Snacks to Nibble('Grenade Carb Killa' bars)
-------Fat: 8g
----Carbs: 14g
--Protein: 23g

Dinner:
TBD

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Feeling the time burn.
Quite happy with my progress with the Dumbbell press though.
Might reduce the rest time? A bit risky but I'll see how it goes.

GiraffePencils · 28 Oct 2016 at 13:44

Friday 28/10/2016
Yesterday I had to go offsite, so no run...... no great loss really.
Third Day of new routine, I knocked time off the rests, to try and help fit it in.
Also done no skipping.... which I should really keep as good cardio.

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Exercise:

Dumb bell Romanian Deadlift (35kg): 3 x 3 reps

Core Cycle: 3 x:
-----Chin ups: 5 reps
-----Wall sit: 40 seconds
-----Chair Dips: 14 reps
-----Squats: 10 reps
-----Push ups: 10 reps
-----Pull ups: 4 reps
-----Hanging leg raises: 5 reps
-----Decline Push ups: 9 reps
--------
-----1 min 30 break

Core Cycle:4 x:
-----Push ups: 11 reps
-----Shoulder Width Chin Ups: 7 reps
-----Single Bar Dips: 4 reps
-----Pull ups: 7 reps
-----Dips: 8 reps

-----3 min break

Totals:
Chin ups: 15 reps ▲ 3
Wall sit: 120 seconds ▲ 15
Chair Dips: 43 reps ▲ 4
Squats: 30 reps ▲ 3
Push ups: 30 reps ▲3
Pull ups: 12 reps ▲ 3
Hanging leg raises: 15 reps ▲ 3
Decline Push ups: 27 reps ▲ 3

Push ups: 55 reps ▲ 2
Shoulder Width Chin Ups: 29 reps ▲ 1
Single Bar Dips: 17 reps ▲ 1
Pull ups: 26 reps ▲ 1
Dips: 34 reps ▲ 4

----------------------------------------

Food Diary

Breakfast:
-------Fat: 5g
----Carbs: 63g
--Protein: 10g

Elevenses:
-------Fat: 2g
----Carbs: 1g
--Protein: 30g

Lunch:
-------Fat: 13g
----Carbs: 37g
--Protein: 30g

Afternoon Snack:
-------Fat: 3g
----Carbs: 2g
--Protein: 45g

Snacks to Nibble('Grenade Carb Killa' bars)
-------Fat: 8g
----Carbs: 14g
--Protein: 23g

Dinner:
TBD

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Gentle Progress, still going in the right direction

Going to do a half hour on the punch bag tomorrow, get the heart going good

GiraffePencils · 31 Oct 2016 at 14:20

Monday 31/10/2016

Bit of a boozy weekend, feel tired today, was probably reflected in my workout.

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Exercise:

Goblet Squats (35kg): 3 x 3 reps

Core Cycle: 3 x:
-----Chin ups: 6 reps
-----Wall sit: 45 seconds
-----Chair Dips: 15 reps
-----Squats: 11 reps
-----Push ups: 11 reps
-----Pull ups: 5 reps
-----Hanging leg raises: 6 reps
-----Decline Push ups: 10 reps
--------
-----1 min 30 break

Core Cycle:4 x:
-----Push ups: 12 reps
-----Shoulder Width Chin Ups: 8 reps
-----Single Bar Dips: 5 reps
-----Pull ups: 7 reps
-----Dips: 9 reps

-----3 min break

Totals:
Chin ups: 18 reps ▲ 3
Wall sit: 135 seconds ▲ 15
Chair Dips: 45 reps ▲ 2
Squats: 33 reps ▲ 3
Push ups: 33 reps ▲3
Pull ups: 15 reps ▲ 3
Hanging leg raises: 18 reps ▲ 3
Decline Push ups: 31 reps ▲ 4

Push ups: 54 reps ▼ 1
Shoulder Width Chin Ups: 32 reps ▲ 3
Single Bar Dips: 20 reps ▲ 3
Pull ups: 22 reps ▼ 4
Dips: 37 reps ▲ 3

----------------------------------------

Food Diary

Breakfast:
-------Fat: 5g
----Carbs: 63g
--Protein: 10g

Elevenses:
-------Fat: 11g
----Carbs: 5g
--Protein: 33g

Lunch:
-------Fat: 13g
----Carbs: 37g
--Protein: 30g

Afternoon Snack:
-------Fat: 11g
----Carbs: 5g
--Protein: 33g

Snacks to Nibble('Grenade Carb Killa' bars)
-------Fat: 8g
----Carbs: 14g
--Protein: 23g

Dinner:
TBD

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Not over the moon with my performance, but it was still an improvement really.

GiraffePencils · 1 Nov 2016 at 13:32

Tuesday 01/11/2016

Moving my run day, leg day killed me last week.
So today I ran.

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Food Diary

Breakfast:
-------Fat: 5g
----Carbs: 63g
--Protein: 10g

Lunch:
-------Fat: 13g
----Carbs: 37g
--Protein: 30g

Snacks to Nibble('Grenade Carb Killa' bars)
-------Fat: 8g
----Carbs: 14g
--Protein: 23g

Dinner:
TBD

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Tomorrow, lets get some Dumbbells pressed!!

GiraffePencils · 1 Nov 2016 at 14:32

haha, well no, they're not

On the recommendation of 'mrthingyx' I also do a small amount of lifting.
I have to admit it's fun when you push out a new pb.

There's something more satisfying than saying you did 'An extra 10 pushups today'

GiraffePencils · 1 Nov 2016 at 15:53

I'm going to attempt to push the 40kg's tomorrow.
And with me weighing in at 69, it's a bit daunting :eek:

GiraffePencils · 1 Nov 2016 at 16:45

well, I've never lifted them before

Plus, they're the second heaviest of what I have to work with haha.
The gym tops out at 45, and we've no bar, just dumbbells :/