calisthenicsjournal-blog

[calisthenicsjournal-blog]

Small steps

Well day 2 switched out pressups for pull-ups. These reps are pretty low compared to where I was at before - and way off from this time last year when I was hitting about 50 reps over a session (which still isn’t a huge deal)

But I think the main thing is… if you feel it, it’s working and you’re doing it right. Moving forward.

Tomorrow I plan to switch out to a push-up centred session to start getting those numbers up.

But for today it was:

* stretches * Pull-ups x4 * 60s squats (25) * 30s hollow hold

* pull-ups x4 * 60s squats (28) * 30s heel touches (18)

* pull-ups x3 * 60s squats (27) * 30s flutter kicks (24)

* pull-ups x3 * 60s squats (27) * 30s heel touches (30)

* Pull-ups x3 * 60s squats (28) * 1min plank * Warm down stretches

[calisthenicsjournal-blog]

Small Mercies

Endless hiccups, shortcomings and unending excuses... So work vowed to keep on keeping on with 2am finishes and the constant promise of getting back to normal "next week... next week". The workout I planned for November last year I managed to stick to... for a few weeks. Then followed the odd day skipped until finally things fell apart with a mad work rush to finish our current project by Christmas. Which failed. The new year is well underway now and it finally looks like work will end in the next week (today is 29th Jan 2017). So it's the Chinese New Year!! I've been prepping to et back on track. I've been looking at GMB fitness Elements course to get things underway again. As well as BarStarrz have kicked off the year releasing their BTXWorkshop. And Hit Richards of CalisthenicsKingz has released his Chiselled in 30 program for a reduced rate as well. So there's a heap of options available right now. But first things first. Today I made it back in to the gym (to have access to a pull up bar) but decided to spend a first week checking on my general mobility, flexibility and strength (of which I know all have hit rock bottom). When you lose consistency, all you need do is pick yourself up and get back at it. Ironically i ended up working only the floor and didn't use the pull up bar. So could have basically done this anytime at home... but hey ho! Onwards and upwards. So I decided to make use of timeouts (which I've seen in both the Barstarzz program as well as CalisthenicsKingz) and just note down how many reps. Instead of pushing and struggling to hit a number of reps. Here's day one (felt like starting from scratch): * Warmup Stretches * 60s squats (30) * 60s pressups (20) * 30s flutter kicks (20) * 60s squats (24) * 30s pressups (13) * 30s hollow hold * 60s squats (25) * 30s pressups (14) * 30s heel touches (34) * 60s squats(25) * 30s pressups (10) * 30s flutter kicks (16) * 60s squats (25) * 30s pressups (10) * 45s heel touches (20) * Cool down stretches

[calisthenicsjournal-blog]

November Update

So it’s been a hell of a long time since an update. The main reason being that after some transatlantic travelling back & forth in the spring, followed by jetlag, crazy bouts of insomnia and an insane work schedule for most of the summer, I’ve finally found myself looking back on a year that (aside from the odd day here and there) I haven’t been to the gym or worked out regularly since probably August!!!! (At least that’s how it feels)

I’m back down to the least I’ve weighed in a few years - less than 64kg/140lbs.

But with the end of year approaching I’m making plans to get back on the rota.

There’s always time to start over. There’s no such thing as failure, it’s simply time to start anew.

I’m planning on trying for a new workout schedule as well. Again based around body weight, in this time going to try and train a muscle group a day. Beginning with the largest muscles at the start of the week heading down towards the smallest.

So day #1 will be leg day (focussed on glutes and hamstring - with some calf exercises to finish off - squats and lunges variations)

Day #2 back. Supermans and TRX rows

Day #3 chest (push up variations)

Day #4 abs/core (floor core variations)

Day #5 shoulders, biceps, triceps (pike push-ups, wall assisted handstand holds, underhand pull-ups, dips)

[calisthenicsjournal-blog]

Blue Monday

Dammit! Really just couldn’t get out of bed this morning - well that’s a lie. I probably could have forced myself quite easily but I was talking myself out of it at the same time.

Had a fairly busy weekend and looking at a heavy week at work so just decided to skip it.

That said I’m half thinking of extending the first four weeks of this GMB program to add on an extra 1-2 on the end just to make sure there first foundation building weeks have been a s solid as possible, so I won’t kick myself to hard for skipping today.

[calisthenicsjournal-blog]

Num Nums

So this is an odd one. I noticed Tuesday whilst doing my jumps that a small patch at the very top of my right thigh had gone very slightly numb. I put it down to circulation issues now I was stretching and opening up my hip joints so much. It certainly doesn't give me any pain or grief. Slowly during Wednesday and Thursday it spread a bit until it was about palm sized. And since hitting the jumps again Friday its probably about the size of my whole hand. If I rest my right hand at the top of my thigh muscle that hits pretty much the whole numb area. It feels like, and this might sound a bit odd. Imagine you've got a pair of jeans on and the inside pocket of your jeans has got wet with luke warm water. So when you rub your hand over that area there's an odd sensation in your leg. Kind of feels like that. I'm definitely noticing new movement and sensation in my hip joint and hip flexors and to add to this (despite a turn of cold and damp weather) I haven't been having any troubles with my right knee which I injured a few years ago. In fact it hasn't given me any bother for over a week now which is since starting this new program. I'm assuming this numb sensation will pass. But I'll keep you posted. Anyone else ever had anything similar when working on opening up mobility in a joint?

[calisthenicsjournal-blog]

GMB Floor One Journey

So I’m a week through the 14 week programme. Just had my first repeat of a Monday and Tuesday session.

The first week was interesting in the sense that, going back to simple standing/balancing and jumping it’s clear that these are more tricky than you first think. They might not look like much, might not look like you’re screaming away smashing out 100 pushups, or weighted dips. but standing on one leg with control for a period of time, or just jumping up and down with full body control is actually quite testing.

With that in mind, although the first week I could feel a lack of strength endurance and more getting the body used to these new ways of moving (or old ways, just with corrected form and with control) I’ve seen a distinct increase in ability coming in to this second week.

All exercises have either gone up in duration of holds or number of repetitions as well as number of sets, and at a good steady pace.

Week 1 was a considerable amount of new mobility training. Having a10-12hr a day sedantry desk job I already knew my hip flexors needed a dam good outing, but within the first couple of days, what I thought would be terrific pain and soreness actually felt like an amazing release and freedom - like popping bubble wrap. I’ve even found things like walking just feel a bit more normal (if that makes sense), standing on one leg to put a sock on isn’t a bit wobbly. 

There’s a long long way to go before any of my stretches have the mobility and range of the tutorial videos but I definitely feel like I’m heading in the right direction.

As for muscle soreness in general. The first week felt like a step back in any resistance training, but now my balance is much better, and length of holds and number of reps is increasing, I’m now getting into feeling like muscle soreness is creeping back in post workout. It’s not like getting a pump on from weights, but not walking out the gym like I’ve messed my pants or have left a coat hanger in my shirt feels pretty good.

Feels more like taking back control over your body, and having left over energy by the time I get to work instead of still exhausted form a workout is a new experience.

Looking forward to the next couple of weeks to finish off this first block of four.

[calisthenicsjournal-blog]

One of the reasons I’m interested in bodyweight training is the ability to train anywhere, anytime, all you need is yourself, some floor space and motivation.

I started this journal wanting to conquer frog/crow sit, L-Sit, V-Sit, planche and handstands. Although it was clear form the outset how difficult some of these are ( I thought I’d have them sussed within my 8week stay in a hotel room), I have been able to work up to 6-8 sec L-sits off dipping bars, as well as 15-20s handstands against a wall. But the goal of freestanding handstands, and L-sits off the floor still stands.

With that in mind I’ve decided to take the plunge into the GMB Fitness Floor One program - I’m hoping taking this step back to the beginning foundations to establish firm balance/control will make for stronger and faster future growth.

I feel a little trepidatious in the sense that, since my pull-up/pushup/dip challenge last month, I really feel that I’ve started to make some great gains and steps forward with bodyweight training - after my split from regular weight focussed strength training.

BUT to look at it differently, I’ve proven to myself that using my bodyweight and self motivation I can make headway myself, and this is always something I can go back to. I can always simply go back to that same program outline later in the year, and with that in mind I’m looking forward to this new challenge - and to see what areas I have strengths in and which areas weaknesses.

I’ve downloaded the program tutorials, been through their manual and videos and it looks like a well set out program with plenty of time for growth at a steady strong pace.

First up is building on the crow hold and handstands - as well as improving movement, balance and mobility.

[calisthenicsjournal-blog]

Results Day

My stab at pushing my Pullups|Pushups|Dips for most of February is up and pleased to say I did manage to increase stats.

My pull-ups went form between Av. 55 reps over a total of 12 sets up to Av. 56 reps over 9 sets. Pushups from av. 113 reps over 12 sets to 107 reps over 10 sets. And dips from 98 reps in 12 sets up to 82 reps in 8 sets.

Doing 12 sets of an exercise in a session was pretty time consuming (when including rests in between). Hence the idea of getting the reps up whilst decreasing the amount of sets.

I’ve been feeling stronger and feeling like I’ve been getting bigger, even in just these short few weeks and look forward to repeating this challenge again in the future to kickstart some quick gains again and get over any training plateau. Here’s a break down of past three weeks for anyone interested (daily sessions also contained additional exercises to compliment chest/shoulder/bi-cep/tri-cep/back work as well as core exercises - further details are in earlier posts)

week 1:

wide grip:      50 for 12sets Neutral grip: 57 for 12sets Underhand:  58 for 12sets

Standard Pushups: 129 for 12sets Diamond pushups:  97  for 12sets

Dips: 98 for 12sets

week 2:

Wide grip:     50 for 10sets Neutral grip: 60 for 10sets Underhand:  63 for 10sets

Standard pushups: 106 for 10sets Diamond pushups: 100 for 10sets

Dips: 101 for 10sets

week 3:

Wide grip:     53 for 10sets Neutral grip: 63 for 10sets Underhand:  52 for 8sets

Standard pushups: 109 for 10sets Diamond pushups: 105 for 10sets

Dips: 82 for 8sets

[calisthenicsjournal-blog]

2 out of 3 ain’t bad

Well! Had a bit of a wobble Wednesday when I went for one beer after work with a friend. We promised ourselves it would just be one after work beer, but when we walked into the pub and it was quite busy and he said “Ok get two and I’ll get two after then we’ll call it quits” - I should have known… cut to two hours later and we’re stood in a cocktail bar offering the staff shots.

ANYWAY - suffice to say I missed my final session of the week on Friday… But I just squeezed it in today instead. Today is Sunday. The gym is much more quiet Sunday I found out. There was a guy using the rings and another on the floor. With the amount of space there was I might start Sunday floor practice, for headstands, handstands, anything else.

I’m already thinking on into March sessions and am thinking of changing to a floor only program. I’ve been working on the Pistol Squats from the GMB Fitness Tutorial Video (see post below) and making good progress and I’m thinking of taking on their ‘Floor One’ program - we’ll see.

Meanwhile - Stats are in for my Pullup/Pushup/Dips progress

PullUps have gone from 55 for 12 sets to 57 for 10 sets, PressUps gone from 113 for 12 sets to 103 for 10 sets, and dips are up 98 for 12 sets to 101 for 10 sets. So pretty pleased with that so far. Let’s see how week 3 goes

[calisthenicsjournal-blog]

Stupidly had my phone turned on at the gym this morning and started getting work messages midway through my pull-ups, got sidetracked trying to deal with that and ended up breaking my session off at 10 sets. I did that as I could see I was hitting 50 reps for 10 sets and getting the number of sets down and keeping the rep range high is the end goal. It did mean my press-up total was down though which is a shame but let's see how the pull-up ranges hit for the rest of the week.

[calisthenicsjournal-blog]

That was unexpected! So my plan of working my way through max out pull ups (superset with push-ups) until I could only complete one rep kind of hit a plateau at 4 reps. I thought I'd be there all day doing sets of 4. So once I was hitting my tenth set I decided to wind down 3-2-1 to finish at total of 12 sets. I was also aware my press ups were still hitting near the 10 mark and so I was getting above a total of 100. Total add up for the day Wide grip pull-ups = 50 Standard push-ups = 129 Really pleased with that. And the session continued with 40 dips and some shoulder presses. Wednesday will be the same but with neutral grip pills and Friday for underhand/reverse grip pulls

[calisthenicsjournal-blog]

February Workout plan

Building on from January. I’m going to use the short month to try and jump start some gains and use the same workout plan but break it down like this:

Monday • Wide grip pull-ups | Standard press-ups to failure

Tuesday • Lower body

Wednesday • Neutral grip pull-ups | close pull-ups to failure

Thursday • Lower body

Friday • Underhand pull-ups | Diamond press-ups to failure

Mon-Wed-Fri will all also have Dips | Standard press-ups to failure as well as some pressing exercises

All days will have core work

Note: by ‘to failure’ means the pull-up exercise will be performed until a set is reduced to only one rep (always followed by a set of press-ups which don’t have to get down to failure)

I’m hoping by this I can record a jump in a few weeks of the number of reps. I guess we’ll see

[calisthenicsjournal-blog]

January Progress

 Heres the record of the sessions for anyone interested.

After setting the workout plan I kind of freestyles it a bit each day depending upon how busy the gym was a spaces I could get.

NOTE: Week 4 I added in a 2nd evening workout on Tues & Thurs - I had the energy for it and seeing as I’d missed week 3 due to being flat out at work - so those days had upper/body splits morning/evening

[calisthenicsjournal-blog]

Recently came across this website - has some great tutorials and workouts

[calisthenicsjournal-blog]

2 days in

So ok. I may have tried to hit the ground running a little hard. I decided last minute to switch my Mon/Tues sessions round so I started on standard pull-ups/push-ups instead of wide and diamond. Which was a good idea in hindsight. By the end of the session I was pretty ready to vomit. Also the 1/3 bodyweight target on the DBs was perhaps a little foolhardy ad I had to switch down to 8kg but here you go. Here's the first two sessions logged (I put the whole week into one spreadsheet to make my own life easier so I hope it's straight forward enough to follow.

also I did an extra 3rd set of leg raise exercises to finish - no reason other than I just felt like it and had time

[calisthenicsjournal-blog]

January Workout Plan

For all these exercises I’ll plan to go to a couple of reps before failure (go to failure on final set). I’ll either be doing the Leg raises OR the Planks each day and for the Plank I’m aiming for 1min hold for front and 30secs for each side

MONDAY:

Note: for Quads I’ll plan to do 2 out of the 3 exercises adding 1/3 bodyweight DBs (currently I weigh 65kg so I’ll add 2 x 12kg DBs).

TUESDAY:

Note: I’ll only be doing one of the shoulder exercises again using 1/3 bodyweight initially. For BB Squat 2/3 bodyweight and for Leg press 2x bodyweight initially.

THURSDAY:

Note: I’ll either be doing the Dips OR the TRX-Tricep exercise initially and again using 1/3 bodyweight for the DB Quads

FRIDAY:

Note: See Tuesday notes *whichever shoulder exercise i didn’t do Tuesday I will do today

This is the basis for January. The plan is to keep track of the number of reps with the intention of increasing by the end of the month. Also plan to increase any added DB/BB weight and/or increase reps during the month. As well as increase the time for holding the plank.