And here we go....

ferike1

Did a quick session (had to cut it short to help around the house) will do another later.

Joy!

https://www.youtube.com/watch?v=lwESraWEpSU

My Fatgripz arrived!

20 Burpees

3 sets of swinging sixties - using my new toys
For those who are new
SS = 10 x Pulll ups, Push ups, Hanging leg raises, Dips, Sissy Squats, Back Bridges. No rest between exercises

+1 for Hanley's recommendation

ferike1

Did some more pullup and pushup work.
Alternating close underhand and overhand grip with the Fatgripzzzz (TM)
8,8,8,8,8,5,5 = 50 reps if my maths is correct

Pushups 25 semi planche with feet on bench
15 diamond with feet on bench
15 pike pushups same story

Did some eccentric curlz with the gripz attached.

Handstand work

Overall very satisfied with the Gripz and they get my seal of approval. Go and buy them. Now.

ferike1

So the Bar-Barians requirements of membership

5 Muscle ups
45 Dips
25 Pullups
55 pushups
5 Muscle ups

Within 6 minutes

5 Muscle ups - Check
45 Dips - Check
25 Pullups - Check
55 Pushups - Checkerino :cool:
5 Muscle ups - Not so much check

My arms gave up after the pushups, done and drained. I need to build endurance and possibly rest a few days before giving this a go again . I had to pause occasionally during the sets and maybe should have rested slightly more between exercises rather than jumping into them.

Almost there though so happy out

ferike1

Easy day today. L-Sits and parallette work + handstands.

I know I sound like an endorser for fat gripz but genuinely surprised at how much harder pull ups are with them !

ferike1

20 Burpees this morning
3 sets of 25 pushups (diamond, semi planche)
3 sets of 15 pike pushups

22 pullups, lost 3 reps from lack of regular pullup work, this will need to be rectified.
12 overhand close grip pulls
15 close grip chins
15 pullups

Training short as I am going to Budapest!

ferike1

Fun in the sun!

Budapest is like 30+ degrees

Out in the park

5 x 20 diamond pushups

Loads of pullups. Close grip, wide grip, behind the neck, fat gripz, you name it. Wasn't counting just whatever I could manage + Muscle ups.

Will get into a set routine!:D

ferike1

Morning pushups

5 x 25 diamond 1 - 2 min rest between sets

So turns out I wasn't doing the pseudo planche properly, checked some youtube vids and learned I needed more forward lean

6 x 8 Pseudo Planche

4 x 8 Pike pushups with legs on chair.

Handstand holds against the wall.

ferike1

Joined a gym here in Budapest

5 x 20 - 25 Diamond Pushups

Deadlift
120 x 5
138 x 5
158 x 6

Bulgarian Lunges
1 x BW x 20
1 x 24 kg x 15
1 x 40 kg x 10

Gironda Dips- 15,15,12,10

Dragon flag 3x3

Wall walking bridges 3 x 10
Some pullups with the Fat gripz
Curls and Lateral raises 8kgs with Fat Gripz

100 seated calf raises with 30 kgs

Probably hit the park later for pullup training

ferike1

Ironically was raining all day today so the bar was wet at the park = no Muscle ups!

So did pullups/chins

15,14,13,12,11,10

80 secs rest. Alternated grip.

Played 1 on 1 footy with the bro. A lot of sprints!

Good day overall.
Time to go gorge myself on cherries.

ferike1

Pseudo Planche pushups

8 x 5

Seated Calf raises 4 x 25 x 60kgs

Inbetween each set 150 skipping rope jumps

Standing calf raises 3 x 15 x 135kg

Same thing with jump rope

Shoulder Dislocates

Stair master thingy 10 minutes

Elliptical Trainer 10 minutes

20 Burpees

1 Set donkey calf raises x 20

More of a cardio session as you can see!:D

ferike1

Muscle ups in the parrrrrk

5 x 5
1 x 3

Some fat gripz pullups, wide grip, behind the neck

Front tuck holds and raises, also did some single leg front lever work.
Back lever tucks
Skin the cats 1 x 5

ferike1

Man, I am loving the farmer's markets here. So much fresh fruit,veg, meat and dairy for cheap!

Diamond Pushups 5 x 20

Squats (low bar, getttttting there)
98 x 5
108 x 5
122 x 5

Pistols 3x8
Sissy squats 1 x 20; 1 x 15

Eccentric Curlz & Lateral raizzzes with the gripz (Superset)

Plyometric/explosive pushups
5 x 10

L-Sit into ass ups 3 x 8
Semi front lever raises
Hanging leg raises

Seated/Standing calf raises

The thing I find about bw training is that it is very draining, you aren't very sore afterwards, you just can't do anymore. Your body says no and thats it.

ferike1

Great post I found on elbow care

http://www.gymnasticbodies.com/forum/viewtopic.php?f=17&t=6714

Morning Park workout.

Human flag practice. Starting to get the hang of the arm positions, now to keep at it.

Pull/chin ups

10x10 using different grips

Handstand pushups 3x3
Pike Pushups 4 x 10
Psuedo Planche Pushups 4 x 10
Leaning dips to l-sits 5 x 10
Calf raises single/double around 150

Might have to back off the HSPUs as I get a shooting pain on the outside of the elbow, same with muscle ups.:mad::mad::mad::mad:

Weird thing is, pullups and chins are fine!

ferike1

Man, working out in the heat is really really hard.

Sitting pretty at 85.5kgs

So today

Kickbacks, Curlz and lateral raises. Nice and slow only with 8kgs.

Diamond pushups 5 x 20

Side planks 60s

Front Squats 3 x 8 x 85kgs

Gironda Dips 2 x 10

Some calf raises.

Park later!

ferike1

Booya.

Small victory but I'll take it.

Held a semi flag for about 2 seconds a few times. No momentum just pure hold. Feet were tilted downwards but it was something!

Did some pullups and muscle ups and some lever work too. Most of the focus was on the flag though.

ferike1

5 x 10 Ring pullups

Skin the cats into back tucks

Front tuck holds

15 chinups

15 pullups

Calf raises between sets

Hands are calloused pretty bad and the pullup work was sore on them. Need to sort that out. :cool:

ferike1

Afternoon in the park.

40 degrees in the sun.

Not exactly a very intense workout!

Did some more flag practice. (Wasn't a fluke )

Some pullups

Dips into L-sits

Some muscle ups

Handstand work

And a lot of sweating.

ferike1

Training in this heat is very draining. Lose battery power faster than my smartphone.

Deadlift
130 x 3
152 x 3
172 x 3

Hamstring curls 1 x 12, 1 x 10, 1 x 8
Back Hyperextensions 2 x 15
Diamond pushups 5 x 20
L-Sit in ass ups 3 x 8
Gironda Dips 3 x 12
Curl & lateral raise supersets with the gripz. Eccentrics.
Bulgarian lunges 1 x 20 BW, 2 x 8 (2 20 kg plates).

I have yet to see anyone squat or deadlift here. Not that my numbers are impressive by any means but everyone just seems to bench. I guess what I am trying to say is that I miss Raw....sigh....

ferike1

Today

Morning:
L sits on the floor
Front tuck holds. BOOYA
Handstand pushups 4 x 3
Pseudo planche pushups 4 x 8
Pike pushups 4 x 10

Afternoon park
10 x 10 pullups varying grips
Flag practice

ferike1

Yesterday:

Same as the day before.

Except mix of muscle ups and pullups in the park

Today:

3 x 8 x 90kg Front squats

6 Sets of varying dips x 12 (front lean, gironda, tuck)

3 x 20 diamond pushups

3 x 5 Dragon flags with the last rep being held as long as possible

A few curls

I found a new calf routine.
Two sets in:


First set: Standing calf raises: 12 reps (reps until not perfect form)
30 seconds of Partial reps (my god the burn)
Second set: Reps to failure
30 seconds calf stretch at the bottom
3rd set same as the second:
4th set Drop the weight: Same as the 2nd
5th & 6th set: Repeat set 1 & 2
7th & 8th Set: Drop weight again set 1 & 2

x 3 sets of reverse calf raises x 10 and 30 seconds partial reps

I felt like I was kicked in the legs after that.

ferike1

Loads of pullups and muscle ups

Skipping in the park

Oh yeah and:

HALF FLAG :D:D

ferike1

I am surprised (in a good way at how many people read my log). Thanks guys. Here is an update pic

ferike1

Lower back and calf doms ouch...

A lot of foam rolling was done this morning!

ferike1

Didn't really do much yday. Mocks took it out of me.

Today however was good!

Squat

102.5 x 3
117.5 x 3
132.5 x 4

Calf routine
Seated Calf raises
10 strict reps
30s partials
Reduce Weight no rest
Perfect reps to failure
30s partial
Reduce Weight no rest
Perfect reps to Failure
30s partials

x 2

My god the burn
Reverse Calf raises x 10
30s partials
x 2

Kill me.

1 Set of dragon flags x 5 (back was still sore)
3 sets of Dips x 15
Hanging leg raises all the way up 2 x 10
Front lever raises 2 x 5

3 x 20 Diamond Pushups

And to finish

Did some wall walking and floor bridges too.

20 x 100kg squats!

I think my back will have a serious discussion with me tomorrow

ferike1

11 x 12 Pullups

2 minutes rest between sets.

Some muscle ups

Flag practice. One side is stronger than the other but going well!

blah88

Hey there, thought you'd be the best person to ask. I'm going on holidays soon for two weeks and won't have access to a gym. Just wondering what kind of bodyweight exercies I should do to try and maintain my strength. I'm sure I'll be able to find something I can do chin ups on. Currently the only bodyweight exercises I do are weighted dips and chins. Any advice would be great.

ferike1

Pretty much the stuff I do in my log, without sounding smart

Nice slow sets of diamond and pseudo planche pushups (check youtube for these)

Sissy squats and burpees.

Pike pushups for the shoulders

Back Bridges for the lower back

Yeah loads of pullups, hanging leg raises are also great

As for sets and reps, its hard to say really because with BW stuff your body just sort of tells you when enough is enough.

ferike1

https://www.youtube.com/watch?v=zGE3WSevogw

I did 8 but my brother decided he would film 7

Also

BL1993

I only saw 7.

ferike1

You don't know what you saw because you fell.