And here we go....

ferike1

Last night:
HSPUs
8,6,5

Wall-Psuedo Planche Pushups
2 x 5

One arm pushups
1 x 5

L-Sit + Parallette work

Sissy squats
1 x 15

Shrimp squats
3 x 12

This morning

Single-Leg DL
2 x 8 x 24kg KB
1 x 8 x 16kg KB

Muscle ups
5,4,3

Ring Pullups
3 x 10

Box jumps
3 x 8

Gironda Pullups
2 x 10

Close grip L-sit
3 x 8

Jackhammer pullups
3 x 10

Leg raises
2 x 10

ferike1

Last Night

HSPUS
5, 5, 5

Diamond Pushups
3 x 20

Reverse Pushups
3 x 15

Pseudo Planche
2 x 10 (Really trying to improve my lean on this)

Parallette work

Wall bridges
2 x 5

This morning
Bulgarian lunges
3 x 12 x 16kg KBS

Skin the cats
3x5

GHR
12,10,8

Dragon flags
3 x 6

Calf programme

Tuck pullups
3 x 6

Back lever practice

20 pullups

Done!

ferike1

I was trying out some of the moves from the 44 best bodyweight exercises! Great fun!

blah88

Did you manage the 360° press up? I'm gonna give it a go later. Potential party piece.

ferike1

Harder than it looks!

ferike1

Last night

Plyo pushups 3 x 10
L-sit work
HSPUS
8,6,4

Shrimp squats
3 x 10

Sissy squats
2 x 10

Floor bridges
2 x 10

This morning
Single leg DL
16kg KBs x 2 x 10
16kg KB x 1 x 5

Single leg box jumps
2 x 5
Box jumps
8, 5

Ring Pullups
3 x 10

Muscle ups
5,4,3

Typewriter pullups
4,3,2

Close grip Fat grip pulls
12,10,8

Knee twists/circle raises
4,3

Front lever raises

Jackhammer pullups
3 x 10

Calf programme

Some handstand practice and fat grip tendon work.

I could have done more stuff but my hands are killing me. Need to do something about the callouses.

Ant11

Check beast skills website for removing the callouses. Bucket of warm water then scrape them off with knife then sand them with stone. I've been meaning to try it myself.

ferike1

Just started semi cutting a week ago so still some ways to go!

ferike1

Had the weekend Paddy's bars session. Great craic!

Did pullups/pushups/HSPUS saturday


Sunday rested

This morning
Weighted Vest - 25kgs

Pullups
6,5,4,3

Dips
2 x 10

Chins
5 x 2

Shrimp squats
1 x 5 (first time ever weighted, felt weird!)

Vest off!

Pistols
12kg KBS x 2 x 5
1 x 5 alternating legs. Hard as hell.

Head knocker pulls
2 x 8

Ring pulls
3 x 10

Calf stuff

Jumps + Box Jumps

ferike1

Finally able to do front tuck pushups on the parallettes!

ferike1

Single leg DL
20kg KBs x 2 x 10
16 kg KBs x 10

Ring pulls
12,11,10,9,8

L-Sit Pullup + Pull up Superset
8,4
7,5
6,2

Box Jumps
4 x 8

Pike ups
2 x 8

Leg raises into front lever
2 x 8

Front tuck holds
2 x 20s

Lateral raises + curls with fat gripz.

ferike1

Took it easy today

Bulgarian lunges
20kg KBs x 3 x 10

Bulgarian Dips
3 x 8

GHR
3 x 10

Skin the cats
3 x 3

Front tuck pullups
2 x 8

Dragon flags
3 x 6

Pullups
16

Calf programme

ferike1

Cut going well, losing about half a kilo per week.

Today had a great park session with Ant11

Muscle ups
8,5,5

Pullups Close grip L-sit, pullup superset
8 , 4
6 , 4
4 , 4

Leg raises to front levers
3 x 8

Skin the cats
3 x 3

Chest touching pushups
3 x 10

Close grip chins with leg twist
3 x 10

A few sissy squats

Front tuck dips

Dips on parallel bar

Austrilian pullups

ferike1

Weighted Pistols

12kg KBs x 2
6
5
4

Ring pullups
12,11,10,9,8

Fat grip pullups
10,8,8

Pullup ab levers
3 x 8

Box jumps
3 x 8

brownej

Are you just doing Body weight stuff only now? I mean from your log it looks like you are.
Would you recommend it in general over barbell type work?

ferike1

Pretty much full bodyweight stuff, some weighted work (weighted pull ups, kettlebell pistols etc).

Depends on your goals really. I really enjoying trying the different bodyweight moves and trying to get them.

I think incorporating BW movements into a traditional barbell routine has loads of benefits.

brownej

I was watching the video of the top body weight exercises and some of them look quite fun. Although I thought it odd that standard pullups and pushups were not part of it.

I have been injured for the last few weeks (after being off training for 6 weeks) and I've been doing bodyweight stuff at home (various plyo pushups, pull ups chins etc) and I quite like it.

I was thinking that trx type stuff might be something I would drop in once a week. As a bodyweight expert what do you think of TRX style training?

I see you are still running your Saturday body weight get together in Cabinteely. I'll be in Dublin in a couple of weeks and I was wondering if I could pop along to check it out?

ferike1

Yeah of course. Feel free to come by!

TBH I've never tried TRX, it looks similar to standard ring training that I do in which case it isn't bad!

ferike1

Single Leg DL

20kg KBS x 3 x 8

Muscle Ups
5,4,4

Typewriter pullups
3 x 4

Front leaning dips
4 x 8

Ring Pullups
10,8,8

Windshield wipers into Leg raises supersets
x 2 (not sure how many I did)

leg extension pullups
1 x 8

Jackhammer pullups
3 x 10

Close grip L-sit Pullups
3 x 8


Getting a real good lean on the dips, really took it out of me.

Ant11

Was able to do muscle ups in gym this morning using the small handles I was telling you about. It's slightly harder as there's not much room to move but at least I can do them and practice my form.

ferike1

Last night -

Handstand pushups
6,5,5

Semi - planche pushups
3 x 5

Diamond pushups
20

Reverse pushups
20

Sissy Squats
2 x 10

Shrimp squats
3 x 10

A bit of tuck and paralette work

This morning
Muscle ups
3 x 5

GHR
3 x 12

Bulgarian lunges
20kg kbs
3x 12

Front tuck raises to back tucks
3 x 6

Dragon flags
3 x 6

some general lever work.

Pike ups
3 x 8

Skipping

ferike1

Quick session today

Forward leaning dips
4 x 8

Pistols
16kg KBS x 2 x 3

Single 16kg KB 1 x 5

Close grip L-sit pullups - Chest over bar
10,8,6,5,4

Box Jumps
3 x 8

Fat Grip pull ups
5 x 10

ferike1

Been doing my standard training but my wrist has started to hurt more (injured some time back)

Going to be taking off a week or so!

ferike1

I'm back!

https://www.youtube.com/watch?v=6U5njOr2Dc8

the drifter

jaysus....you would never know its in dublin! :P

johnfaul

you still cutting for mens health? if so how are you getting on?

ferike1

I am cutting, I will post some pics up soon!

Back training today for the first time in a week and half so took it relatively easy

Muscle ups 10, 6

Dragon flags 3 x 6

Bulgarian lunges
16kg kbs x 3 x 12

Front lever raises
2 x 5
Front lever single leg extensions
2 x 5
Back lever practice

Handstand practice

Front leaning dips
2 x 8

Pike ups
2 x 8

Calf programme

ferike1

Just been getting back into training this week.

Hanley

Your shoulders are hilariously dominant.

ferike1

Hanley wrote: »

Your shoulders are hilariously dominant.

Is that bad?? For gymnastics/bw training strong shoulders is a must? I've been focusing more on shoulders as I always thought they were lagging.