Starting my Calisthenic journey

Wednesday 25/01/2017
Yesterday was run,
I ran,
Today is today :D

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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:
-----80% BW Pull Down: 13 reps
-----Wall sit: 80 seconds
-----Chair Dips: 23 reps
-----Squats: 19 reps
-----Push ups: 17 reps
-----80% BW Pull Down: 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)

80% BW Pull Down: 39 reps
Wall sit: 240 seconds
Chair Dips: 69 reps
Squats: 57 reps
Push ups: 51 reps
80% BW Pull Down: 42 reps
Hanging leg raises: 36 reps
Decline Push ups: 45 reps

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Still resting my elbows with these BW pull downs, hopefully back too it next week.
 
Thursday 26/01/2016

LEG DAY

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Exercise:

Core Cycle: 5 x:
-----Lunges (each leg): 16 reps
-----Squats: 26 reps
-----Bulgarian Split Squats(each leg): 16 reps
-----Squat Jumps: 16 reps
-----Wall sit: 76 seconds

-----1:30 rest between

Totals:
Lunges (each leg): 90 reps
Squats: 136 reps
Bulgarian Split Squats(each leg): 91 reps
Squat Jumps: 90 reps
Wall sit: 277 seconds

Calf Raises: 3 x 10 (each leg)

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sry the logs have been brief, and late.
Busy time at work atm.
 
Friday 27/01/2017

Last day with this reduced weight thing to help my elbow ease in.
Back to proper pull ups on Monday :D

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Exercise:

Core Cycle: 3 x:
-----80% BW Pull Down: 5 reps
-----Single Bar Dips: 5 reps
-----Clapping Push ups: 5 reps
-----Headbangers, Pull up grip: 5 reps
-----80% BW Pull Down: 5 reps
-----Single Bar Dips: 5 reps
-----80% BW Pull Down: 5 reps

-----Rest 2 mins

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

Totals


80% BW Pull Down: 16 reps
Single Bar Dips: 16 reps
Clapping Push ups: 16 reps
Headbangers, Pull up grip: 16 reps
80% BW Pull Down: 16 reps
Single Bar Dips: 16 reps
80% BW Pull Down: 16 reps

80% BW Pull Down: 39 reps
Wall sit: 240 seconds
Chair Dips: 69 reps
Squats: 57 reps
Push ups: 51 reps
80% BW Pull Down: 42 reps
Hanging leg raises: 36 reps
Decline Push ups: 45 reps

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Monday 30/01/2017

So Monday again, going back to full pull ups, hoping my elbows won't complain.

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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: 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: 38 reps
Wall sit: 240 seconds
Chair Dips: 69 reps
Squats: 57 reps
Push ups: 51 reps
Pull ups: 29 reps
Hanging leg raises: 24 reps
Decline Push ups: 30 reps

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Disappointing time tbh, I'll chalk this up to going back to full pull ups and it being a change of intensity.
Still, not as happy as I could be.
 
Wednesday 01/02/2017

Yesterday run day, ran, as per.
today, Still getting back into the swing of things it seems.

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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: 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

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)

Chin ups: 39 reps
Wall sit: 240 seconds
Chair Dips: 69 reps
Squats: 57 reps
Push ups: 51 reps
Pull ups: 32 reps
Hanging leg raises: 36 reps
Decline Push ups: 45 reps

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Thursday 02/02/2017
Leg Day :D

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Exercise:

Core Cycle: 5 x:
-----Lunges (each leg): 17 reps
-----Squats: 27 reps
-----Bulgarian Split Squats(each leg): 17 reps
-----Squat Jumps: 17 reps
-----Wall sit: 50 seconds

-----1:30 rest between

Totals:
Lunges (each leg): 95 reps
Squats: 145 reps
Bulgarian Split Squats(each leg): 95 reps
Squat Jumps: 95 reps
Wall sit: 301 seconds

Calf Raises: 3 x 10 (each leg)

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aaaaggghh leg day
 
Friday 03/02/2017

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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: 17 reps
Single Bar Dips: 17 reps
Clapping Push ups: 16 reps
Headbangers, Pull up grip: 16 reps
Typewriter Pull Ups: 15 reps
Single Bar Dips: 17 reps
Clap Pull ups: 15 reps

Chin ups: 39 reps
Wall sit: 240 seconds
Chair Dips: 69 reps
Squats: 57 reps
Push ups: 51 reps
Pull ups: 39 reps
Hanging leg raises: 36 reps
Decline Push ups: 45 reps

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Monday 06/02/2017

Well, I started today with high hopes, but my elbow has decided to hurt again.

So this week I'm going to properly stop the exercises and do band work, to let it rehabilitate.
I'll probably do some rotator cuff exercises too, because it's always a good Idea.

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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:
-----80% BW Pull Down: 13 reps
-----Wall sit: 80 seconds
-----Chair Dips: 23 reps
-----Squats: 19 reps
-----Push ups: 17 reps
-----80% BW Pull Down: 13 reps
-----Hanging leg raises: 12 reps
-----Decline Push ups: 15 reps
--------
-----1 min 10 break

Totals


Chest high Pull ups: 17 reps
Single Bar Dips: 17 reps
Clapping Push ups: 17 reps
Headbangers, Pull up grip: 15 reps
Typewriter Pull Ups: 16 reps
Single Bar Dips: 17 reps
Clap Pull ups: 15 reps

Chin ups: 39 reps
Wall sit: 160 seconds
Chair Dips: 46 reps
Squats: 38 reps
Push ups: 34 reps
Pull ups: 26 reps
Hanging leg raises: 24 reps
Decline Push ups: 30 reps

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Hey Parabellum,
my bmi is 23.

I know I've stopped writing my macros (they were always similar and boring to type out) but adding up today's totals (unless I'm getting wrong) adds to 1777.
So you're pretty close with your ballpark figures (though I've not had dinner)

I'm at 134g protein and I've not eaten dinner yet, so I would feel my protein's fine, but I have thought I should increase my carb intake.

I'll look at using my fitness pal, I probably wouldn't buy any tech.
 
Parabellum said:
I think your Calisthenic training is pretty hardcore as far as workouts go... I'm looking into it myself as I think I would really enjoy this type of total body :)

I never thought I'd have enjoyed the plyo training as much as I have, but now its the one class I would never miss out.
Click to expand...

Well it is enjoyable, it has it's ups and downs.
I've injured myself a few times, hard to say if I'm just pushing too hard, or not warming up enough.
I could definitely do with spending longer with mobility work

MoNkeE said:
It's really relative. At circa 95kg I certainly couldn't get a high volume workout out of it.
Click to expand...

Well, with Calisthenics all you've got to work with is leverage and reps.
Once you're doing a full wide armed pull up, all you can do is add reps.

Then you have the problem of just taking forever to get the muscles worked.
It's a problem I'm having more and more, getting the increased rep ranges into my workout time, without becoming exhausted due to lack of rests.

Tbh I'm looking at moving away from Calisthenics as my main workout, I plan to continue them as a kind of maintenance to the physique I like while building muscle.
 
Parabellum said:
GiraffePencils give plyo a try its 30min of high intensity exercise with a 10 second break between each exercise... it really hits you hard I love it.

I did look in to crossfit but its not for me all those weights, lifts & jolts... I'd be in a cycle of continuous injury it must be hard on the shoulders and spine... not to mention box jump burpees :eek:

I must admit I'm a big fan of just using my body weight with a few Dumbbells, kettlebells and barbells mixed in - Free weight exercises ;)
Click to expand...

I've done a number of 'Insanity' etc classes, they're not really for me. I found they don't have the right level of progression for me.


MoNkeE said:
Totally giraffe, at that point weighted pull Ups would serve you perfectly. With everything to me, if you're doing 15 reps in a set, it's just too light.
Click to expand...

Yeah, weighing myself down can be a good shout, guy at the gyms got a weight vest he leaves there. Adjustable pockets for weights etc.

But I've a friend who was looking for a gym buddy to do stronglifts, so I might move to that and keep Calisthenics for once/twice a week.
 
Thursday 09/02/2017

I didn't log yesterday, but I did stuff :)

So as I'm sick of hurting myself, mainly my elbow, I dropped the usual Wed stuff and did band work for the rotator cuff, and a few exercises for the elbow and wrist.
Also a fair amount of stretching.
I plan to do that for the next few exercise days instead of any pull ups etc.

But not today, Today was LEG DAY!
I've broken the rule of the thread, I added weight.
I was really pressing for time, so might have to abandon thread and start again, As it won't be Calisthenic.

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Exercise:

Cycle:
-----Lunges (each leg): 10 reps (Holding 10kg dumbells in each hand)
-----Squats: 10 reps (Holding 20kg dumbell)
-----Bulgarian Split Squats(each leg): 10 reps (Holding 10kg dumbells in each hand)
-----Squat Jumps: 18 reps
-----Wall sit: 45 seconds (Holding 10kg dumbells in each hand)

-----1:30 rest between

-----Lunges (each leg): 10 reps (Holding 12.5kg dumbells in each hand)
-----Squats: 10 reps (Holding 20kg dumbell)
-----Bulgarian Split Squats(each leg): 10 reps (Holding 12.5kg dumbells in each hand)
-----Squat Jumps: 18 reps
-----Wall sit: 45 seconds (Holding 12.5kg dumbells in each hand)

-----1:30 rest between

-----Lunges (each leg): 10 reps (Holding 15kg dumbells in each hand)
-----Squats: 10 reps (Holding 25kg dumbell)
-----Bulgarian Split Squats(each leg): 10 reps (Holding 15kg dumbells in each hand)
-----Squat Jumps: 18 reps
-----Wall sit: 45 seconds (Holding 15kg dumbells in each hand)

-----1:30 rest between

-----Lunges (each leg): 10 reps (Holding 12.5kg dumbells in each hand)
-----Squats: 10 reps (Holding 20kg dumbell)
-----Bulgarian Split Squats(each leg): 10 reps (Holding 12.5kg dumbells in each hand)
-----Squat Jumps: 18 reps
-----Wall sit: 45 seconds (Holding 12.5kg dumbells in each hand)

-----1:30 rest between

-----Lunges (each leg): 10 reps (Holding 10kg dumbells in each hand)
-----Squats: 10 reps (Holding 20kg dumbell)
-----Bulgarian Split Squats(each leg): 10 reps (Holding 10kg dumbells in each hand)
-----Squat Jumps: 18 reps
-----Wall sit: 45 seconds (Holding 10kg dumbells in each hand)




Calf Raises: 3 x 10 (Holding 10kg dumbells in each hand) (each leg)

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Well, that certainly made that a horrible leg day :D
 
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