Starting my Calisthenic journey

GiraffePencils · 2 Dec 2016 at 14:19

Friday 02/12/2016

Still feeling the Shoulders and legs from previous days, but those clap pull ups aren't going to do themselves!

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

Exercise:

Dumb bell Romanian Deadlift (35kg): 3 x 5 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
-----Clap Pull ups: 5 reps

-----Rest 2 mins

Core Cycle: 3 x:
-----Chin ups: 8 reps
-----Wall sit: 55 seconds
-----Chair Dips: 17 reps
-----Squats: 13 reps
-----Push ups: 13 reps
-----Pull ups: 7 reps
-----Hanging leg raises: 8 reps
-----Decline Push ups: 12 reps
--------
-----1 min 10 break

Totals

Still working on the form for the first round. so no need for totals.

Chin ups: 26 reps ▲ 2
Wall sit: 181 seconds ▲ 48
Chair Dips: 70 reps ▲ 2
Squats: 56 reps ▼ 2
Push ups: 46 reps ▲ 4
Pull ups: 22 reps ▲ 2
Hanging leg raises: 24 reps ▲ 1
Decline Push ups: 39 reps ▲ 4

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

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

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

Felt good, hopefully I'll get the reps to a good consistent form to the point I feel comfortable increasing reps

GiraffePencils · 5 Dec 2016 at 14:30

Monday 05/12/2016

Not feeling great, I might be ill. Just powering through

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

Exercise:

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
-----Clap Pull ups: 5 reps

-----Rest 2 mins

Core Cycle: 3 x:
-----Chin ups: 8 reps
-----Wall sit: 55 seconds
-----Chair Dips: 17 reps
-----Squats: 13 reps
-----Push ups: 13 reps
-----Pull ups: 7 reps
-----Hanging leg raises: 8 reps
-----Decline Push ups: 12 reps
--------
-----1 min 10 break

Totals

Chest high Pull ups: 16 reps ▲ 1
Single Bar Dips: 16 reps ▲ 1
Clapping Push ups: 16 reps ▲ 1
Headbangers, Pull up grip: 16 reps▲ 1
Typewriter Pull Ups: 16 reps▲ 1
Single Bar Dips: 16 reps ▲ 1
Clap Pull ups: 16 reps ▲ 1

Chin ups: 26 reps ==
Wall sit: 199 seconds ▲ 18
Chair Dips: 64 reps ▼ 6
Squats: 61 reps ▲ 5
Push ups: 46 reps ==
Pull ups: 24 reps ▲ 2
Hanging leg raises: 25 reps ▲ 1
Decline Push ups: 40 reps ▲ 1

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

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: 27g
----Carbs: 44g
--Protein: 26g

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

Dinner:
TBD

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

GiraffePencils · 7 Dec 2016 at 14:03

Wednesday 07/12/2016

I didn't log yesterday because I went for a run and runs are boring.

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

Exercise:
Dumb bell Press (35kg): 1 x 5 reps
Press Machine (75kg): 1 x 3 reps
Dumb bell Press (35kg): 1 x 4 reps

Core Cycle: 5 x:
-----Pull ups: 6 reps
-----Hindu Push Ups: 8 reps
-----Contralateral Limb Raises: 13 reps
-----Decline Push ups: 6 reps
-----Wall assisted Handstand Push ups: 5 reps
-----Pike Push Ups: 5 reps

-----Rest 2 mins

Core Cycle: 3 x:
-----Chin ups: 9 reps
-----Wall sit: 60 seconds
-----Chair Dips: 18 reps
-----Squats: 14 reps
-----Push ups: 14 reps
-----Pull ups: 8 reps
-----Hanging leg raises: 9 reps
-----Decline Push ups: 13 reps
--------
-----1 min 10 break

Totals

Pull ups: 30 reps
Hindu Push Ups: 40 reps
Contralateral Limb Raises: 65 reps
Decline Push ups: 30 reps
Wall assisted Handstand Push ups: 3 reps (I really struggled with these, so did negatives for the rest of the reps)
Pike Push Ups: 25 reps

Chin ups: 28 reps ▲ 2
Wall sit: 205 seconds ▲ 6
Chair Dips: 76 reps ▲ 12
Squats: 68 reps ▲ 7
Push ups: 49 reps ▲ 3
Pull ups: 26 reps ▲ 2
Hanging leg raises: 28 reps ▲ 3
Decline Push ups: 39 reps ▼ 1

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

Food Diary

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

Elevenses:
-------Fat: 1g
----Carbs: 7g
--Protein: 20g

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

Afternoon Snack:
-------Fat: 1g
----Carbs: 7g
--Protein: 20g

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

Dinner:
TBD

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

That took far too long, not realistically going to be able to do that every week :/

GiraffePencils · 8 Dec 2016 at 13:42

Thursday 08/12/2016

LEEEEEEGGGGG DAAAAY

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

Exercise:

Dumbell Squats (40kg): 3 x 3 reps

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): 80 reps
Squats: 130 reps
Bulgarian Split Squats(each leg): 80 reps
Squat Jumps: 80 reps
Wall sit: 260 seconds

Calf Raises: 3 x 10 (each leg)

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

Food Diary

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

Elevenses:
-------Fat: 1g
----Carbs: 7g
--Protein: 20g

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

Afternoon Snack:
-------Fat: 1g
----Carbs: 7g
--Protein: 20g

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

Dinner:
TBD

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

GiraffePencils · 9 Dec 2016 at 14:24

Friday 09/12/2016

Last one of the week, tbh still not as happy as I could be with the 'clapping pull ups' but hey ho.

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

Exercise:

Dumb bell Romanian Deadlift (35kg): 3 x 3 reps (I forgot I'd upped it to 5 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
-----Clap Pull ups: 5 reps

-----Rest 2 mins

Core Cycle: 3 x:
-----Chin ups: 9 reps
-----Wall sit: 65 seconds
-----Chair Dips: 19 reps
-----Squats: 13 reps
-----Push ups: 13 reps
-----Pull ups: 7 reps
-----Hanging leg raises: 8 reps
-----Decline Push ups: 12 reps
--------
-----1 min 10 break

Totals

Chest high Pull ups: 16 reps ==
Single Bar Dips: 16 reps ==
Clapping Push ups: 16 reps ==
Headbangers, Pull up grip: 16 reps==
Typewriter Pull Ups: 16 reps ==
Single Bar Dips: 16 reps ==
Clap Pull ups: 16 reps ==

Chin ups: 29 reps ▲ 1
Wall sit: 221 seconds ▲ 16
Chair Dips: 80 reps ▲ 4
Squats: 60 reps ▼ 8
Push ups: 50 reps ▲ 1
Pull ups: 28 reps ▲ 2
Hanging leg raises: 30 reps ▲ 2
Decline Push ups: 44 reps ▲ 5

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

Food Diary

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

Elevenses:
-------Fat: 5g
----Carbs: 0g
--Protein: 20g

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

Afternoon Snack:
-------Fat: 5g
----Carbs: 0g
--Protein: 20g

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

Dinner:
TBD

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

Leg day yesterday made my squats suffer today, no big problem in my mind.

GiraffePencils · 12 Dec 2016 at 15:12

Monday 12/12/2016

So, I've strained my Pec.
It's damn painful, so I'm dropping all chest exercises for a bit.
I'm replacing them with ab exercises, because why not

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

Exercise:

Core Cycle: 3 x:
-----Chest high Pull ups: 5 reps
-----Single Bar Dips: 0 reps (Replace: Captains Chair: 10 reps )
-----Clapping Push ups: 0 reps (Replace: Sit ups: 20 reps )
-----Headbangers, Pull up grip: 5 reps
-----Typewriter Pull Ups: 5 reps
-----Single Bar Dips: 0 reps (Replace: Captains Chair: 10 reps )
-----Clap Pull ups: 5 reps

-----Rest 2 mins

Core Cycle: 3 x:
-----Chin ups: 9 reps
-----Wall sit: 65 seconds
-----Chair Dips: 19 reps
-----Squats: 13 reps
-----Push ups: 0 reps (Replace: Captains Chair: 10 reps )
-----Pull ups: 7 reps
-----Hanging leg raises: 0 reps (Replace: Sit ups: 20 reps )
-----Decline Push ups: 0 reps (Replace: Medicine Ball Situps: 10 reps )
--------
-----1 min 10 break

Totals

Didn't push to the max at the end, so just what the totals above equal.

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

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

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

Well can't be overly pleased, but glad I got same stuff done.

PermaChanged · 12 Dec 2016 at 16:00

Can you still curl brah?

GiraffePencils · 12 Dec 2016 at 16:04

PermaChanged said:
Can you still curl brah?

Umm, probably?
I'm trying out a plan that's almost entirely bodyweight exercises atm, so haven't curled anything it a good while.
But closest thing would be chin ups, and I did them fine.

Or the Headbangers:

PermaChanged · 12 Dec 2016 at 16:28

Phew, that's a relief, didn't want a peck injury to prevent the curlz.

GiraffePencils · 14 Dec 2016 at 13:54

Wednesday 14/12/2016

Still keeping the chest stuff to a minimum.
So the shoulder routine I was meant to do was replaced with mixed freeweight shoulder stuff.

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

Exercise:

Mixed Freeweight shoulder stuff

Core Cycle: 3 x:
-----Chin ups: 9 reps
-----Wall sit: 65 seconds
-----Chair Dips: 19 reps
-----Squats: 13 reps
-----Push ups: 0 reps (Replace: Captains Chair: 10 reps )
-----Pull ups: 7 reps
-----Hanging leg raises: 0 reps (Replace: Sit ups: 20 reps )
-----Decline Push ups: 0 reps (Replace: Medicine Ball Situps: 10 reps )
--------
-----1 min 10 break

Totals

Didn't push to the max at the end, so just what the totals above equal.

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

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

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

Pec not exactly healed, I'm aware of it, but not getting any pain.
I'm hoping It'll be ok by next week, but a bit miffed that I'll miss a week of progression.

GiraffePencils · 16 Dec 2016 at 14:45

Friday 16/12/2016

So yesterday was the day after the work night out,
It was a miracle I got to work, so no way there was a leg day happening.
Also I'm defiantly coming down with something. sad times

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

Exercise:

Core Cycle: 3 x:
-----Chest high Pull ups: 5 reps
-----Single Bar Dips: 0 reps (Replace: Captains Chair: 10 reps )
-----Clapping Push ups: 0 reps (Replace: Sit ups: 20 reps )
-----Headbangers, Pull up grip: 5 reps
-----Typewriter Pull Ups: 5 reps
-----Single Bar Dips: 0 reps (Replace: Captains Chair: 10 reps )
-----Clap Pull ups: 5 reps

-----Rest 2 mins

Core Cycle: 3 x:
-----Chin ups: 11 reps
-----Wall sit: 70 seconds
-----Chair Dips: 21 reps
-----Squats: 16 reps
-----Push ups: 0 reps (Replace: Captains Chair: 10 reps )
-----Pull ups: 11 reps
-----Hanging leg raises: 0 reps (Replace: Sit ups: 20 reps )
-----Decline Push ups: 0 reps (Replace: Medicine Ball Situps: 10 reps )
--------
-----1 min 10 break

Totals

Chest high Pull ups: 17 reps
Headbangers, Pull up grip: 17 reps
Typewriter Pull Ups: 17 reps
Clap Pull ups: 17 reps

Chin ups: 34 reps ▲ 5
Wall sit: 230 seconds ==
Chair Dips: 87 reps ▲ 5
Squats: 68 reps ▲ 7
Pull ups: 34 reps ▲ 5

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

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

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

Hopfully I don't get really ill, I wanna get that last good week in before Christmas!!

GiraffePencils · 19 Dec 2016 at 15:52

Monday 19/12/2016

So, been ill all weekend, and not feeling great today.
But to hell with illness, I'm trying anyway

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

Exercise:

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
-----Clap Pull ups: 5 reps

-----Rest 2 mins

Core Cycle: 3 x:
-----Chin ups: 11 reps
-----Wall sit: 70 seconds
-----Chair Dips: 21 reps
-----Squats: 16 reps
-----Push ups: 15 reps
-----Pull ups: 11 reps
-----Hanging leg raises: 10 reps
-----Decline Push ups: 13 reps
--------
-----1 min 10 break

Totals

Chest high Pull ups: 17 reps
Single Bar Dips: 15 reps
Clapping Push ups: 15 reps
Headbangers, Pull up grip: 17 reps
Typewriter Pull Ups: 17 reps
Single Bar Dips: 15 reps
Clap Pull ups: 17 reps

Chin ups: 35 reps ▲ 1
Wall sit: 235 seconds ▲ 5
Chair Dips: 86 reps ▼ 1
Squats: 57 reps ▼ 11
Push ups: 46 reps
Pull ups: 24 reps ▼ 10
Hanging leg raises: 20 reps
Decline Push ups: 26 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

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

I'm blaming illness here, I got really tired in the last set of squats, and after pushups I couldn't finish

I was just drained

GiraffePencils · 21 Dec 2016 at 14:00

Wednesday 21/12/2016

Last Gym session of the year!
As Gym is at work, and I will not be

I'm going to try and keep up at home, but some exercises will just be impossible due to equipment.

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

Exercise:
Tried the Gym Rats competition for bench.
24 X 20kg.

Core Cycle: 5 x:
-----Pull ups: 6 reps
-----Decline Push ups: 6 reps
-----Wall assisted Handstand Push ups: 5 reps
-----Pike Push Ups: 5 reps

-----Rest 2 mins

Core Cycle: 3 x:
-----Chin ups: 12 reps
-----Wall sit: 75 seconds
-----Chair Dips: 21 reps
-----Squats: 18 reps
-----Push ups: 16 reps
-----Pull ups: 12 reps
-----Hanging leg raises: 11 reps
-----Decline Push ups: 14 reps
--------
-----1 min 10 break

Totals

Pull ups: 30 reps
Decline Push ups: 30 reps
Wall assisted Handstand Push ups:30 reps
Pike Push Ups: 25 reps

Chin ups: 36 reps ▲ 1
Wall sit: 240 seconds ▲ 5
Chair Dips: 74 reps ▼ 12
Squats: 86 reps ▲ 29
Push ups: 52 reps ▲ 6
Pull ups: 36 reps ▲ 12
Hanging leg raises: 33 reps ▲ 13
Decline Push ups: 42 reps ▲ 16

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

Food Diary

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

Elevenses:
-------Fat: 1g
----Carbs: 7g
--Protein: 20g

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

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

I don't know what happened with the chair dips.... but oh well, I tried...
Nice last time In the gym I reckon.

GiraffePencils · 9 Jan 2017 at 14:54

Monday 09/01/2017

Hello all

First day back!
Now I did exercise at home over my break, but at home the intensity is not as much as at the gym.

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

Exercise:

Core Cycle: 5 x:
-----Pull ups: 5 reps
-----Decline Push ups: 5 reps
-----Wall assisted Handstand Push ups: 5 reps
-----Pike Push Ups: 5 reps

-----Rest 2 mins

Core Cycle: 3 x:
-----Chin ups: 12 reps
-----Wall sit: 75 seconds
-----Chair Dips: 22 reps
-----Squats: 18 reps
-----Push ups: 16 reps
-----Pull ups: 12 reps
-----Hanging leg raises: 11 reps
-----Decline Push ups: 14 reps
--------
-----1 min 10 break

Totals

As above, no going all out, starting back was hard!

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

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

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

Offft that was hard!
Grip strength has taken a kick in the teeth I can tell you!!
Managed to tough it out, but struggled!

GiraffePencils · 11 Jan 2017 at 15:24

Wednesday 11/01/2017

So I didn't run yesterday, mainly because I'm just getting back into the full swing and want to let my body recover

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

Exercise:

Core Cycle: 5 x:
-----Dips: 6 reps
-----Decline Push ups: 4 reps
-----Push ups: 6 reps
-----Australian Pull ups: 10 reps
-----Hindu Push Ups: 8 reps
-----Pike Push Ups: 8 reps
-----Side Plank: 15 secs (each side)

-----Rest 2 mins

Core Cycle: 3 x:
-----Chin ups: 12 reps
-----Wall sit: 75 seconds
-----Chair Dips: 22 reps
-----Squats: 18 reps
-----Push ups: 16 reps
-----Pull ups: 12 reps
-----Hanging leg raises: 11 reps
-----Decline Push ups: 14 reps
--------
-----1 min 10 break

Totals

Dips: 30 reps
Decline Push ups: 20 reps
Push ups: 30 reps
Australian Pull ups: 50 reps
Hindu Push Ups: 40 reps
Pike Push Ups: 40 reps
Side Plank: 75 secs (each side)

Time Crept up on me and I had to drop a cycle

Chin ups: 24 reps
Wall sit: 150 seconds
Chair Dips: 44 reps
Squats: 36 reps
Push ups: 32 reps
Pull ups: 24 reps
Hanging leg raises: 22 reps
Decline Push ups: 22 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: 11g
----Carbs: 8g
--Protein: 32g

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

Dinner:
TBD

----------------------------------------
This wednesday routine has always taken really too long for my time I have, might need to find something new :/

GiraffePencils · 12 Jan 2017 at 15:45

Thursday 12/01/2017

First leg day back

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

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: 75 seconds

-----1:30 rest between

Totals:
Lunges (each leg): 60 reps
Squats: 100 reps
Bulgarian Split Squats(each leg): 60 reps
Squat Jumps: 45 reps
Wall sit: 186 seconds

Calf Raises: 3 x 10 (each leg)

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

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

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

I started getting some pain in the front of my knee on the 4th circuit So I stopped
Might just be too much too soon, I'm not worried

GiraffePencils · 13 Jan 2017 at 14:16

Friday 13/01/2017

Last day of the first week, damn it was hard. But I've got high hopes for next week

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

Exercise:

Core Cycle: 5 x:
-----Pull ups: 5 reps
-----Decline Push ups: 5 reps
-----Wall assisted Handstand Push ups: 5 reps
-----Pike Push Ups: 5 reps

-----Rest 2 mins

Core Cycle: 3 x:
-----Chin ups: 12 reps
-----Wall sit: 75 seconds
-----Chair Dips: 22 reps
-----Squats: 18 reps
-----Push ups: 16 reps
-----Pull ups: 12 reps
-----Hanging leg raises: 11 reps
-----Decline Push ups: 14 reps
--------
-----1 min 10 break

Totals

As above, no going all out.

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

Food Diary

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

Elevenses:
-------Fat: 11g
----Carbs: 18g
--Protein: 32g

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

Afternoon Snack:
-------Fat: 7g
----Carbs: 39g
--Protein: 18g

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

Dinner:
TBD

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

GiraffePencils · 16 Jan 2017 at 15:10

Monday 16/01/2017

Monday!!
Time for workout, time to start progress again!!

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

Exercise:

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
-----Clap Pull ups: 5 reps

-----Rest 2 mins

Core Cycle: 3 x:
-----Chin ups: 13 reps
-----Wall sit: 80 seconds
-----Chair Dips: 23 reps
-----Squats: 19 reps
-----Push ups: 17 reps
-----Pull ups: 13 reps
-----Hanging leg raises: 12 reps
-----Decline Push ups: 15 reps
--------
-----1 min 10 break

Totals

Chest high Pull ups: 15 reps
Single Bar Dips: 15 reps
Clapping Push ups: 15 reps
Headbangers, Pull up grip: 15 reps
Typewriter Pull Ups: 15 reps
Single Bar Dips: 15 reps
Clap Pull ups: 15 reps

Chin ups: 39 reps ▲ 3
Wall sit: 240 seconds ▲ 15
Chair Dips: 69 reps ▲ 3
Squats: 58 reps ▲ 4
Push ups: 51 reps ▲ 3
Pull ups: 39 reps ▲ 3
Hanging leg raises: 36 reps ▲ 3
Decline Push ups: 45 reps ▲ 3

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

Food Diary

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

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

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

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

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

Dinner:
TBD

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

Felt tiring, but good.
Bring on run day

GiraffePencils · 17 Jan 2017 at 14:19

Tuesday 17/01/2017

Run day
I ran
10km

I usually miss out the tues, as there's nothing to report, but unfortunately I've woken up to elbow pain.

Now I like to think I've got good technique, and I'll get someone to look over it when I'm next doing pull ups, but I'm thinking this sounds like stress.
Due to the sudden increase in pull up type work since I'm back from the holidays.

I might try and rest it, I don't want to stop completely, so I'll just shake things up, until it's back to top form.

GiraffePencils · 18 Jan 2017 at 16:56

Wednesday 18/01/2017

So was feeling the elbow, so I brought my rings in to do the pull ups etc.
I'd read the 'neutral position' can help with elbow pain.

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

Exercise:

Core Cycle: 5 x:
-----Dips: 6 reps
-----Decline Push ups: 4 reps
-----Push ups: 6 reps
-----Australian Pull ups: 10 reps
-----Hindu Push Ups: 8 reps
-----Pike Push Ups: 8 reps
-----Side Plank: 15 secs (each side)

-----Rest 2 mins

Core Cycle: 3 x:
-----Ring pull ups: 13 reps
-----Wall sit: 80 seconds
-----Chair Dips: 23 reps
-----Squats: 19 reps
-----Push ups: 17 reps
-----Ring pull ups: 13 reps
-----Hanging leg raises: 12 reps
-----Decline Push ups: 15 reps
--------
-----1 min 10 break

Totals

Dips: 30 reps
Decline Push ups: 20 reps
Push ups: 30 reps
Australian Pull ups: 50 reps
Hindu Push Ups: 40 reps
Pike Push Ups: 40 reps
Side Plank: 75 secs (each side)

Time Crept up on me and I had to drop a cycle (AGAIN)
Ring pull ups: 24 reps
Wall sit: 150 seconds
Chair Dips: 44 reps
Squats: 36 reps
Push ups: 32 reps
Ring pull ups: 24 reps
Hanging leg raises: 22 reps
Decline Push ups: 22 reps

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

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

Dinner:
TBD

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Elbow was mostly fine, dunno how much I can say was the rings.
Legs tomorrow!