Starting my Calisthenic journey

Thursday 03/11/2016

I suffered greatly from the 'leg day' last week, so I moved it to today rather than Tuesday.

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

-----2 mins break

Totals
-----Squats: 90 reps
-----Side Lunges(each leg): 45 reps
-----Calf Raises(each leg): 55 reps
-----Lunges(each leg): 90 reps
-----Squat Jumps: 56 reps
-----Duck Walk: 90 secs

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

Food Diary

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

Elevenses:
-------Fat: 13g
----Carbs: 41g
--Protein: 31g

Lunch:
-------Fat: 13g
----Carbs: 41g
--Protein: 31g

Afternoon Snack:
-------Fat: 13g
----Carbs: 41g
--Protein: 31g

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

Dinner:
TBD

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

Leg day's always no fun, but can't be top heavy now.
 
Friday 04/11/2016

Most of me hurts, either from legs yesterday, or still sore from Wed, but I was determined to Give today my all :D

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

Exercise:
Wrist stretches

Dumb bell Romanian Deadlift (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: 10 reps

-----2 min break

Totals:
Chin ups: 18 reps ==
Wall sit: 135 seconds ==
Chair Dips: 45 reps ==
Squats: 33 reps ==
Push ups: 15 reps ==
Pull ups: 21 reps ==
Hanging leg raises: 18 reps ==
Decline Push ups: 30 reps ==

Push ups: 55 reps ▲ 1
Shoulder Width Chin Ups: 34 reps ▲ 2
Single Bar Dips: 20 reps ==
Pull ups: 28 reps ▲ 6
Dips: 41 reps ▲ 4

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

Food Diary

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

Elevenses:
-------Fat: 8g
----Carbs: 14g
--Protein: 23g

Lunch:
-------Fat: 13g
----Carbs: 41g
--Protein: 31g

Afternoon Snack:
-------Fat: 13g
----Carbs: 41g
--Protein: 31g

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

Dinner:
TBD

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

Felt great today, Felt I pushed it well and made some progress, gotta love progress :D
 
GSVBagpuss said:
Lots of pull ups - good work!
Click to expand...
Thanks :)
I really hate pull ups, of the exercises I do, they always have the ability to make me feel weak.

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

Exercise:

Goblet Squats (35kg): 3 x 3 reps (I would up this, but I don't trust myself holding the heavier dumbell to goblet squat it

Core Cycle: 3 x:
-----Chin ups: 7 reps
-----Wall sit: 50 seconds
-----Chair Dips: 16 reps
-----Squats: 12 reps
-----Push ups: 12 reps
-----Pull ups: 6 reps
-----Hanging leg raises: 7 reps
-----Decline Push ups: 11 reps
--------
-----1 min 30 break

Core Cycle:4 x:
-----Push ups: 13 reps
-----Shoulder Width Chin Ups: 9 reps
-----Single Bar Dips: 5 reps
-----Pull ups: 7 reps
-----Dips: 11 reps

-----2 min break

Totals:
Chin ups: 21 reps ▲ 3
Wall sit: 155 seconds ▲ 15
Chair Dips: 48 reps ▲ 2
Squats: 36 reps ▲ 3
Push ups: 36 reps ▲3
Pull ups: 18 reps ▼ 3 (I might have got the maths wrong last time..... hmm ...)
Hanging leg raises: 21 reps ▲ 3
Decline Push ups: 33 reps ▲ 3

Push ups: 58 reps ▲ 3
Shoulder Width Chin Ups: 36 reps ▲ 2
Single Bar Dips: 21 reps ▲ 1
Pull ups: 28 reps ==
Dips: 44 reps ▲ 3

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

Food Diary

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

Elevenses:
-------Fat: 8g
----Carbs: 0g
--Protein: 30g

Lunch:
-------Fat: 13g
----Carbs: 41g
--Protein: 31g

Afternoon Snack:
-------Fat: 8g
----Carbs: 0g
--Protein: 30g

Snacks to Nibble
-------Fat: 4g
----Carbs: 12g
--Protein: 20g

Dinner:
TBD

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

Felt the last couple of reps of that last set.
not the most fun.
I'm feeling my progress slowing down, but really I'm still starting a new plan, so It's bound to plateau once I find more of a level.
 
Last edited:
Wednesday 09/11/2016

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

Exercise:

Dumb bell Press (35kg): 3 x 5 reps

Core Cycle: 3 x:
-----Chin ups: 7 reps
-----Wall sit: 50 seconds
-----Chair Dips: 16 reps
-----Squats: 12 reps
-----Push ups: 12 reps
-----Pull ups: 6 reps
-----Hanging leg raises: 7 reps
-----Decline Push ups: 11 reps
--------
-----1 min 30 break

Core Cycle:4 x:
-----Push ups: 13 reps
-----Shoulder Width Chin Ups: 9 reps
-----Single Bar Dips: 5 reps
-----Pull ups: 7 reps
-----Dips: 11 reps

-----2 min break

Totals:
Chin ups: 21 reps ==
Wall sit: 150 seconds ▼ 5
Chair Dips: 48 reps ==
Squats: 36 reps ==
Push ups: 36 reps ==
Pull ups: 18 reps ==
Hanging leg raises: 21 reps ==
Decline Push ups: 33 reps ==

Push ups: 52 reps ▼ 6
Shoulder Width Chin Ups: 37 reps ▲ 1
Single Bar Dips: 20 reps ▼ 1
Pull ups: 28 reps ==
Dips: 44 reps ==

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

Food Diary

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

Elevenses:
-------Fat: 6g
----Carbs: 0g
--Protein: 26g

Lunch:
-------Fat: 13g
----Carbs: 41g
--Protein: 31g

Afternoon Snack:
-------Fat: 6g
----Carbs: 0g
--Protein: 26g

Snacks to Nibble
-------Fat: 4g
----Carbs: 12g
--Protein: 20g

Dinner:
TBD

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

Meh,
Didn't go too well, felt tight and tired......meh...
oh well, see how friday goes
 
Thursday 10/11/2016

Back to some good ol' leg day

----------------------------------------
Warm up
Skipping 5mins

Exercise:

Core Cycle: 4x
-----Squats: 25 reps
-----Side Lunges(each leg): 15 reps
-----Calf Raises(each leg): 15 reps
-----Lunges(each leg): 25 reps
-----Squat Jumps: 15 reps
-----Duck Walk: 25 secs

-----2 mins break

Totals
-----Squats: 100 reps ▲ 10
-----Side Lunges(each leg): 60 reps ▲ 15
-----Calf Raises(each leg): 60 reps ▲ 5
-----Lunges(each leg): 100 reps ▲ 10
-----Squat Jumps: 60 reps ▲ 4
-----Duck Walk: 100 secs ▲ 10

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

Food Diary

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

Elevenses:
Leftover quorn stew, no idea macros :/

Lunch:
-------Fat: 13g
----Carbs: 41g
--Protein: 31g

Afternoon Snack:
Leftover quorn stew, no idea macros :/

Snacks to Nibble:
-------Fat: 4g
----Carbs: 12g
--Protein: 20g

Dinner:
TBD

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

Leg day..... that is all
 
Friday 11/11/2016

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

Exercise:

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

Core Cycle: 3 x:
-----Chin ups: 7 reps
-----Wall sit: 50 seconds
-----Chair Dips: 16 reps
-----Squats: 12 reps
-----Push ups: 12 reps
-----Pull ups: 6 reps
-----Hanging leg raises: 7 reps
-----Decline Push ups: 11 reps
--------
-----1 min 30 break

Core Cycle:4 x:
-----Push ups: 13 reps
-----Shoulder Width Chin Ups: 9 reps
-----Single Bar Dips: 5 reps
-----Pull ups: 7 reps
-----Dips: 11 reps

-----2 min break

Totals:
Chin ups: 21 reps ==
Wall sit: 150 seconds ==
Chair Dips: 48 reps ==
Squats: 36 reps ==
Push ups: 36 reps ==
Pull ups: 18 reps ==
Hanging leg raises: 21 reps ==
Decline Push ups: 33 reps ==

Push ups: 59 reps ▲ 7
Shoulder Width Chin Ups: 37 reps ==
Single Bar Dips: 21 reps ▲ 1
Pull ups: 29 reps ▲ 1
Dips: 45 reps ▲ 1

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

Food Diary

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

Elevenses:
-------Fat: 3g
----Carbs: 0g
--Protein: 22g

Lunch:
-------Fat: 13g
----Carbs: 41g
--Protein: 31g

Afternoon Snack:
-------Fat: 3g
----Carbs: 0g
--Protein: 22g

Snacks to Nibble
-------Fat: 4g
----Carbs: 12g
--Protein: 20g

Dinner:
TBD

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

Felt like I put good work in,
Nice way to welcome the weekend :)
 
Monday 14/11/2016

So technically the plan I follow has this week as a 'deload' week.
But I wasn't entirely happy with last week, so I've decided to leave the deload till next week, then step up the week after.

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

Exercise:

Goblet Squats (35kg): 3 x 3 reps

Core Cycle: 3 x:
-----Chin ups: 7 reps
-----Wall sit: 50 seconds
-----Chair Dips: 16 reps
-----Squats: 12 reps
-----Push ups: 12 reps
-----Pull ups: 6 reps
-----Hanging leg raises: 7 reps
-----Decline Push ups: 11 reps
--------
-----1 min 10 break

Core Cycle:4 x:
-----Push ups: 14 reps
-----Shoulder Width Chin Ups: 9 reps
-----Single Bar Dips: 6 reps
-----Pull ups: 8 reps
-----Dips: 12 reps

-----2 min break

Totals:
Chin ups: 21 reps ==
Wall sit: 150 seconds ==
Chair Dips: 48 reps ==
Squats: 36 reps ==
Push ups: 36 reps ==
Pull ups: 18 reps ==
Hanging leg raises: 21 reps ==
Decline Push ups: 33 reps ==

Push ups: 64 reps ▲ 5
Shoulder Width Chin Ups: 37 reps ==
Single Bar Dips: 25 reps ▲ 4
Pull ups: 32 reps ▲ 3
Dips: 48 reps ▲ 3

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

Food Diary

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

Elevenses:
-------Fat: 11g
----Carbs: 8g
--Protein: 32g

Lunch:
-------Fat: 13g
----Carbs: 41g
--Protein: 31g

Afternoon Snack:
-------Fat: 11g
----Carbs: 8g
--Protein: 32g

Snacks to Nibble
-------Fat: 4g
----Carbs: 12g
--Protein: 20g

Dinner:
TBD

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

Felt good, better than a deload :p
 
Wednesday 16/11/2016

So, there's no weight between the 35kg dumbbells and the 40's
I've found that the machine in the gym has a 75kg setting, so that's what I'll work with for now. I've found it's range of motion hard to deal with, but it's really just a stepping stone so I'll persevere.

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

Exercise:

Dumb bell Press (35kg): 1 x 5 reps
Lying Press Machine (75kg): 1 x 3 reps
Dumb bell Press (35kg): 1 x 5 reps

Core Cycle: 3 x:
-----Chin ups: 7 reps
-----Wall sit: 50 seconds
-----Chair Dips: 16 reps
-----Squats: 12 reps
-----Push ups: 12 reps
-----Pull ups: 6 reps
-----Hanging leg raises: 7 reps
-----Decline Push ups: 11 reps
--------
-----1 min 10 break

Core Cycle:4 x:
-----Push ups: 14 reps
-----Shoulder Width Chin Ups: 9 reps
-----Single Bar Dips: 6 reps
-----Pull ups: 8 reps
-----Dips: 12 reps

-----2 min break

Totals:
Chin ups: 21 reps ==
Wall sit: 150 seconds ==
Chair Dips: 48 reps ==
Squats: 36 reps ==
Push ups: 36 reps ==
Pull ups: 18 reps ==
Hanging leg raises: 21 reps ==
Decline Push ups: 33 reps ==

Push ups: 56 reps ▼ 8
Shoulder Width Chin Ups: 37 reps ==
Single Bar Dips: 25 reps ==
Pull ups: 33 reps ▲ 1
Dips: 48 reps ==

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

Food Diary

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

Elevenses:
-------Fat: 6g
----Carbs: 0g
--Protein: 31g

Lunch:
-------Fat: 13g
----Carbs: 41g
--Protein: 31g

Afternoon Snack:
-------Fat: 6g
----Carbs: 0g
--Protein: 31g

Snacks to Nibble
-------Fat: 4g
----Carbs: 12g
--Protein: 20g

Dinner:
TBD

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

Well bit of a disappointing performance on the push ups today, but I think it's fair to blame the upping of the weights from the bench.
I'm going to keep the reps as they are, and run a 'deload' next week before I change up the exercises.
 
Thursday 17/11/2016

Time for Leg day, coz that's fun....

----------------------------------------
Warm up
Skipping 5mins

Exercise:

Core Cycle: 4x
-----Squats: 25 reps
-----Side Lunges(each leg): 15 reps
-----Calf Raises(each leg): 15 reps
-----Lunges(each leg): 25 reps
-----Squat Jumps: 15 reps
-----Duck Walk: 25 secs

-----2 mins break

Totals
-----Squats: 100 reps ==
-----Side Lunges(each leg): 60 reps ==
-----Calf Raises(each leg): 60 reps ==
-----Lunges(each leg): 100 reps ==
-----Squat Jumps: 60 reps ==
-----Duck Walk: 100 secs ==

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

Food Diary

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

Elevenses:
-------Fat: 5g
----Carbs: 0g
--Protein: 24g

Lunch:
-------Fat: 13g
----Carbs: 41g
--Protein: 31g

Afternoon Snack:
-------Fat: 4g
----Carbs: 12g
--Protein: 20g

Snacks to Nibble:
-------Fat: 4g
----Carbs: 12g
--Protein: 20g

Dinner:
TBD

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

Leg day was ok.... people kept trying to talk to me... typical "I tried an exercise.....it's hard....you said you could do it.....stop your routine and show me.."
"you basically want me to prove it....and i'll do it in my break, currently doing something"
.....
....
nonsense
 
Friday 18/11/2016

Got wrapped up in a meeting, couldn't eat my chicken :(
Didn't have a lot of time for workout.
Disaster


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

Exercise:

Core Cycle: 3 x:
-----Chin ups: 7 reps
-----Wall sit: 50 seconds
-----Chair Dips: 16 reps
-----Squats: 12 reps
-----Push ups: 12 reps
-----Pull ups: 6 reps
-----Hanging leg raises: 7 reps
-----Decline Push ups: 11 reps
--------
-----1 min 10 break

Core Cycle:4 x:
-----Push ups: 14 reps
-----Shoulder Width Chin Ups: 9 reps
-----Single Bar Dips: 6 reps
-----Pull ups: 8 reps
-----Dips: 12 reps

-----2 min break

Totals:
Chin ups: 21 reps ==
Wall sit: 150 seconds ==
Chair Dips: 48 reps ==
Squats: 36 reps ==
Push ups: 36 reps ==
Pull ups: 18 reps ==
Hanging leg raises: 21 reps ==
Decline Push ups: 33 reps ==

Push ups: 68 reps ▲ 12
Shoulder Width Chin Ups: 36 reps ▼ 1
Single Bar Dips: 25 reps ==
Pull ups: 32 reps ▼ 1
Dips: 50 reps ▲ 2

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

Food Diary

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

Elevenses:
-------Fat: 4g
----Carbs: 12g
--Protein: 20g

Lunch:
-------Fat: 13g
----Carbs: 41g
--Protein: 31g

Afternoon Snack:
-------Fat: 4g
----Carbs: 0g
--Protein: 29g

Snacks to Nibble
-------Fat: 4g
----Carbs: 0g
--Protein: 29g

Dinner:
TBD

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

Meh, not the best start to the weekend, but not terrible.
I'm going to run the 'deload' week next week, in prep for the exercises ramping up
 
Monday 21/11/2016

So, first day of this 'deload' week. The plan is I've ~halved the reps, and the exercises should be performed over 4 seconds (2 seconds down, 2 seconds up)

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

Exercise:

Goblet Squats (35kg): 3 x 3 reps (I kept the weight here, I recon I won't do that with the other days)

Core Cycle: 3 x:
-----Chin ups: 4 reps
-----Wall sit: 25 seconds
-----Chair Dips: 8 reps
-----Squats: 6 reps
-----Push ups: 6 reps
-----Pull ups: 3 reps
-----Hanging leg raises: 4 reps
-----Decline Push ups: 6 reps
--------
-----1 min 10 break

Core Cycle:4 x:
-----Push ups: 7 reps
-----Shoulder Width Chin Ups: 5 reps
-----Single Bar Dips: 3 reps
-----Pull ups: 4 reps
-----Dips: 6 reps

-----2 min break

Totals:
Chin ups: 12 reps
Wall sit: 75 seconds
Chair Dips: 24 reps
Squats: 18 reps
Push ups: 18 reps
Pull ups: 9 reps
Hanging leg raises: 12 reps
Decline Push ups: 18 reps

Push ups: 28 reps
Shoulder Width Chin Ups: 20 reps
Single Bar Dips: 12 reps
Pull ups: 16 reps
Dips: 24 reps

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

Food Diary

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

Elevenses:
-------Fat: 11g
----Carbs: 8g
--Protein: 32g

Lunch:
-------Fat: 13g
----Carbs: 41g
--Protein: 31g

Afternoon Snack:
-------Fat: 11g
----Carbs: 8g
--Protein: 32g

Snacks to Nibble
-------Fat: 4g
----Carbs: 12g
--Protein: 20g

Dinner:
TBD

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

So I was worried this 'deload' was going to be too easy and ruin my workout hahah
But going slow had it's own problems and it wasn't quite a walk in the park. Grip strength took a right hit on the pull ups :p
 
Wednesday 23/11/2016

Still continuing with this 'deload' Really hoping next week's new routines will be worth this drop.

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

Exercise:
(Working really slow)
Dumb bell Press (20kg): 1 x 5 reps
Dumb bell Press (30kg): 1 x 5 reps
Dumb bell Press (20kg): 1 x 5 reps

Core Cycle: 3 x:
-----Chin ups: 4 reps
-----Wall sit: 25 seconds
-----Chair Dips: 8 reps
-----Squats: 6 reps
-----Push ups: 6 reps
-----Pull ups: 3 reps
-----Hanging leg raises: 4 reps
-----Decline Push ups: 6 reps
--------
-----1 min 10 break

Core Cycle:4 x:
-----Push ups: 7 reps
-----Shoulder Width Chin Ups: 5 reps
-----Single Bar Dips: 3 reps
-----Pull ups: 4 reps
-----Dips: 6 reps

-----2 min break

Totals:
Chin ups: 12 reps
Wall sit: 75 seconds
Chair Dips: 24 reps
Squats: 18 reps
Push ups: 18 reps
Pull ups: 9 reps
Hanging leg raises: 12 reps
Decline Push ups: 18 reps

Push ups: 28 reps
Shoulder Width Chin Ups: 20 reps
Single Bar Dips: 12 reps
Pull ups: 16 reps
Dips: 24 reps

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

Food Diary

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

Elevenses:
-------Fat: 4g
----Carbs: 0g
--Protein: 29g

Lunch:
-------Fat: 13g
----Carbs: 41g
--Protein: 31g

Afternoon Snack:
-------Fat: 4g
----Carbs: 0g
--Protein: 29g

Snacks to Nibble
-------Fat: 7g
----Carbs: 39g
--Protein: 18g

Dinner:
TBD

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

Legs tomorrow,
then one more round before we see what the next weeks got in store
 
Last edited:
Thursday 24/11/2016

Leg day....
To go with the 'deload' I dropped a repeat of the circuit out.

----------------------------------------
Warm up
Skipping 5mins

Exercise:

Core Cycle: 3x
-----Squats: 25 reps
-----Side Lunges(each leg): 15 reps
-----Calf Raises(each leg): 15 reps
-----Lunges(each leg): 25 reps
-----Squat Jumps: 15 reps
-----Duck Walk: 25 secs

-----2 mins break

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

Food Diary

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

Elevenses:
-------Fat: 4g
----Carbs: 0g
--Protein: 29g

Lunch:
-------Fat: 13g
----Carbs: 41g
--Protein: 31g

Afternoon Snack:
-------Fat: 8g
----Carbs: 13g
--Protein: 23g

Snacks to Nibble:
-------Fat: 7g
----Carbs: 39g
--Protein: 18g

Dinner:
TBD

----------------------------------------
 
Friday 25/11/2016

So last day of this 'half reps twice as long'
I'm getting sick of it and glad it's over.

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

Exercise:
Core Cycle: 3 x:
-----Chin ups: 4 reps
-----Wall sit: 25 seconds
-----Chair Dips: 8 reps
-----Squats: 6 reps
-----Push ups: 6 reps
-----Pull ups: 3 reps
-----Hanging leg raises: 4 reps
-----Decline Push ups: 6 reps
--------
-----1 min 10 break

Core Cycle:4 x:
-----Push ups: 7 reps
-----Shoulder Width Chin Ups: 5 reps
-----Single Bar Dips: 3 reps
-----Pull ups: 4 reps
-----Dips: 6 reps

-----2 min break

Totals:
Chin ups: 12 reps
Wall sit: 75 seconds
Chair Dips: 24 reps
Squats: 18 reps
Push ups: 18 reps
Pull ups: 9 reps
Hanging leg raises: 12 reps
Decline Push ups: 18 reps

Push ups: 28 reps
Shoulder Width Chin Ups: 20 reps
Single Bar Dips: 12 reps
Pull ups: 16 reps
Dips: 24 reps

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

Food Diary

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

Elevenses:
-------Fat: 11g
----Carbs: 8g
--Protein: 32g

Lunch:
-------Fat: 13g
----Carbs: 41g
--Protein: 31g

Afternoon Snack:
-------Fat: 8g
----Carbs: 13g
--Protein: 23g

Snacks to Nibble
-------Fat: 7g
----Carbs: 39g
--Protein: 18g

Dinner:
TBD

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

Another week down.
Next week has some new exercises, really not sure if I have the space for them all, but hey ho
 
Monday 28/11/2016

So, new week new exercises.
There's some weird ones here, and one I couldn't do as the pull up bar is too close to the ceiling to do a muscle up.
I swapped it for a dip on a straight bar.


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

Exercise:

Goblet Squats (35kg): 3 x 3 reps

Core Cycle: 3 x:
-----Chest high Pull ups: 5 reps
-----Single Bar Dips: 5 reps
-----Clapping Push ups: 5 reps
-----Headbangers, Pull up grip: 5 reps
-----Typewriter Pull Ups: 5 reps
-----Single Bar Dips: 5 reps (meant to be 'jumping muscle up')
-----Clap Pull ups: 5 reps (I swear whoever thought them up is insane)

-----Rest 2 mins

Core Cycle: 3 x:
-----Chin ups: 7 reps
-----Wall sit: 50 seconds
-----Chair Dips: 16 reps
-----Squats: 12 reps
-----Push ups: 12 reps
-----Pull ups: 6 reps
-----Hanging leg raises: 7 reps
-----Decline Push ups: 11 reps
--------
-----1 min 10 break

Totals
First time with this setup, so nothing beyond the above.

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

Food Diary

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

Elevenses:
-------Fat: 11g
----Carbs: 8g
--Protein: 32g

Lunch:
-------Fat: 13g
----Carbs: 41g
--Protein: 31g

Afternoon Snack:
-------Fat: 11g
----Carbs: 8g
--Protein: 32g

Snacks to Nibble
-------Fat: 7g
----Carbs: 39g
--Protein: 18g

Dinner:
TBD

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

Good first try I feel, Typewriters could do with some better form. but hey ho.
On Wed, I'll be seeing if I can push it a bit :p
 
Wednesday 30/11/2016

So, today's was meant to be a shoulder routine, followed by the usual second circuit.
I completely failed to get the routine planned, so ended up doing a mix of 2 different ones that left me tired and confused :p

Also, from the deload week, I was concerned over my form with benching db.
So I've dropped the weight a bit to help focus.

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

Exercise:
Dumb bell Press (30kg): 1 x 5 reps
Dumb bell Press (35kg): 1 x 3 reps
Dumb bell Press (30kg): 1 x 5 reps

Mixed crazy shoulder stuff....No record, we'll fix this for next week

Core Cycle: 3 x:
-----Chin ups: 7 reps
-----Wall sit: 50 seconds
-----Chair Dips: 16 reps
-----Squats: 12 reps
-----Push ups: 12 reps
-----Pull ups: 6 reps
-----Hanging leg raises: 7 reps
-----Decline Push ups: 11 reps
--------
-----1 min 10 break

Totals:
Chin ups: 24 reps
Wall sit: 133 seconds
Chair Dips: 68 reps
Squats: 58 reps
Push ups: 42 reps
Pull ups: 20 reps
Hanging leg raises: 23 reps
Decline Push ups: 35 reps

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

Food Diary

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

Elevenses:
-------Fat: 11g
----Carbs: 8g
--Protein: 32g

Lunch:
-------Fat: 13g
----Carbs: 41g
--Protein: 31g

Afternoon Snack:
-------Fat: 11g
----Carbs: 8g
--Protein: 32g

Snacks to Nibble
-------Fat: 7g
----Carbs: 39g
--Protein: 18g

Dinner:
TBD

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

New routine, still needs work.
 
Thursday 01/12/2016

Leg day, because we all love leg day....right?

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


Exercise:

Core Cycle: 5 x:
-----Lunges (each leg): 15 reps
-----Squats: 25 reps
-----Bulgarian Split Squats(each leg): 15 reps
-----Squat Jumps: 15 reps
-----Wall sit: 50 seconds

-----1:30 rest between

Totals:
Lunges (each leg): 75 reps
Squats: 125 reps
Bulgarian Split Squats(each leg): 75 reps
Squat Jumps: 75 reps
Wall sit: 250 seconds

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

Food Diary



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

Elevenses:
-------Fat: 4g
----Carbs: 0g
--Protein: 29g

Lunch:
-------Fat: 13g
----Carbs: 41g
--Protein: 31g

Afternoon Snack:
-------Fat: 4g
----Carbs: 0g
--Protein: 29g

Snacks to Nibble
-------Fat: 7g
----Carbs: 39g
--Protein: 18g

Dinner:
TBD

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Felt like a good leg day, don't like that it didn't have any calf raises, might just add some next time.
 
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