Starting my Calisthenic journey

GiraffePencils · 19 Jan 2017 at 14:53

Thursday 19/01/2017

So Leg day again!!
I woke up with a bit of pain in my elbow

Seems this 'neutral grip' pull up didn't alleviate it enough.

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

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): 84 reps
Squats: 134 reps
Bulgarian Split Squats(each leg): 84 reps
Squat Jumps: 84 reps
Wall sit: 249 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

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

GiraffePencils · 23 Jan 2017 at 15:51

Monday 23/01/2017

So, I forgot to log Friday.
Damn job.
Luckly, I did the same as today, so you can just read it twice

I'm still trying to keep exercising while resting my elbow, So all pull ups were replaced with an 80% BW pull down.

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

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

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

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

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

GiraffePencils · 25 Jan 2017 at 14:36

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

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

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

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

Still resting my elbows with these BW pull downs, hopefully back too it next week.

GiraffePencils · 26 Jan 2017 at 18:24

Thursday 26/01/2016

LEG DAY

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

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)

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

sry the logs have been brief, and late.
Busy time at work atm.

GiraffePencils · 27 Jan 2017 at 15:45

Friday 27/01/2017

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

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

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

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

GiraffePencils · 30 Jan 2017 at 15:37

Monday 30/01/2017

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

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

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

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

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.

GiraffePencils · 1 Feb 2017 at 13:56

Wednesday 01/02/2017

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

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

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

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

GiraffePencils · 2 Feb 2017 at 15:49

Thursday 02/02/2017
Leg Day

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

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)

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

aaaaggghh leg day

GiraffePencils · 3 Feb 2017 at 14:49

Friday 03/02/2017

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

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

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

GiraffePencils · 6 Feb 2017 at 14:55

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.

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

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

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

Parabellum · 6 Feb 2017 at 16:00

Giraffe your calorie intake is way too low per day. What's your BMI if its less than 18.5 are underweight.

With all that exercise (remember your body still burning fat "the fat burn zone" after you finish working out) + the cycling to & from work + 8 - 10 thousand steps per day my estimation would be 1000 - 1200 cals burned per day.

Male calorie intake 2000 per day

calorie intake:
327 b/fast
400 lunch
185/200 snacks
800 - average dinner / depending on sauces or condiments ect.
total = 1727cal total. 273cal remaining

Now subtract your calorie burn from that "say 1000" and your running a deficit of a whopping 1273cal

I was having the same trouble with my 5 days a week double sessions at the gym
I was doing Grit strength, Grit plyometrics, circuit training classes + x2 PT sessions per week all followed up with spin classes. I needed an extra 1000+ cals per day on my workout days.

Have you got a myzone mz3 it really helped me or even a fitbit as a rough guide. ++ Download my fitness pal free on the app store that will help you keep track of things.

Stay fit and healthy brother and keep the protein levels up

GiraffePencils · 6 Feb 2017 at 16:36

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 · 7 Feb 2017 at 08:35

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.

MoNkeE · 7 Feb 2017 at 09:28

It's really relative. At circa 95kg I certainly couldn't get a high volume workout out of it.

GiraffePencils · 7 Feb 2017 at 10:56

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.

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.

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 · 7 Feb 2017 at 14:00

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

MoNkeE · 7 Feb 2017 at 14:19

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.

GiraffePencils · 7 Feb 2017 at 14:45

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

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

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.

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.

GiraffePencils · 9 Feb 2017 at 16:27

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.

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

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)

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

Well, that certainly made that a horrible leg day

GiraffePencils · 10 Feb 2017 at 14:04

Friday 10/02/2017

So more work for the rotator cuff, and a few exercises for the elbow and wrist.
Also a fair amount of stretching.

then some abs, because why not. I felt like I was being lazy