And here we go....

gymtime

super stuff man, made look very easy indeed.

ferike1

Cheers man. Tbh with the BW I still feel very much like a beginner. Guys like Drumjosh1987 on youtube are where I aspire to be.

ferike1

oooh, gonna regret this in the morning.

100 pullup challenge.

Did them on the ledge here. Time 9:57

ferike1

Yeap

Regret is a blister where you bend your finger. Lol

In other news

Calf anniliation/destroyer programme working well! Noticeable increase in size/definition. Shall keep at it. My calves are being punished immensely for being stubborn for so damn long.

Highlight of today's training
Did some pistols
10 x BW
10 x 10kg plate held
10 x 20kg plate held

Went for a PB of 2 x 20kg dumbells x 1
Booya!
No kettlebells here but got the 40kg pistol with the Dbells.
Also did 2 x 15 shrimp squats.

Rest of workout was leg raises, pushups, curls. Nothing out of the ordinary.

Ant11

ferike1 wrote: »

Calf anniliation/destroyer programme working well! Noticeable increase in size/definition.

Ferike1 what sort of calf exercises do ya do?

ferike1

So I do 2-3 days of calves 2 weighted, one unweighted.

A)
First Day
8-10 perfect reps
30 seconds of partials

Rest 30-60s

Reps to Failure (good form)
30s stretch with weight.

Rest 60s

Drop weight every two sets, do for a total of 8.


Other exercise session
8-10 reps strict
30s partials
Drop weight roughly 25%
No rest straight away reps to failure good form
30s partials
drop by 40%
Reps to failure
30s Partials.

Rest for 1-2 minutes and repeat

At the end of the session I do 2 (might increase to 3) sets of 10-20 reps of reverse calf raises (unweighted) followed by 30s of partials.

I alternate the two exercise routines between standing and seated raises. So one week I did A) on the standing on the seated machine and then vice versa.

One day I do an unweighted session where I do 20 - 30 good reps and 30s of partials, I have only started doing this, I do this between sets of pushups or whenever I remember.

It hurts sooooo bad. Today I did A) on the standing machine, started at 150kg and went down to 50 by the time I was on the last two sets. Also the reverse calf raises hurt like someone is smacking you in the shins with a golf club.

This really really hits my calves hard and like I said, I have definitely noticed at a minimum an increase in definition of the muscles!. Its the partial reps that get you! :cool:

Ant11

Cheers, i'll have to give that a go. My calves could do with a smack of a golf club:D

ferike1

Hey guys.

Started a blog too

whitecollarwarrior.wordpress.com

Gonna post my food log there!

ferike1

So a while ago like I said had a mini discussion with a certain personal trainer in Ireland who said it was impossible to burn fat while eating fruit.
I'll let you guys be the judge. I am going through a quarter watermelon every second day as well as eating nectarines everyday. Slightly less on non-training days and slightly more on training days. I have stopped eating cherries everyday but only because they are now out of season. Thanks Intermittant fasting!


Comparison pic

ferike1

Started practicing tiger bends today!

Essentially handstand pushup where you go onto your forearm.
Practice consisted of doing headstand pushups with my legs against the door and going down on one forearm at a time.

I did a set of headstand pushups against the door x 8
I did 4 tiger bends each side next set
I did another set of headstand pushups x 5

Pike pushups 3 x 10 with a few tiger bends thrown in.
Reverse Pushups 3 x 15
Plyometric pushups x ?? Did two sets of explosive pushups but wasn't counting, just to almost failure
Knee tucks 3 x 15
Sissy Squats 3 x 20
Superman pushups 3 x 20
Pullups on the ledge 25,20,20 Mixed the grip (close, wide, did some L-sit ones).

ferike1

Tried the Bar-Barian requirements today!

5 Muscle ups
45 Dips
25 Pull-ups
55 Push-ups
5 Muscle-ups

In 6 minutes.

Again got to the 5 muscle ups and died.

Was reading on the forum that drop sets are the way to train for this

50 dips, 1 minute rest
45 dips 1 minute rest

etc.
Will try it out!

ferike1

So did some drop sets this evening

Diamond pushups nice and slow 30,25,20---->0
Pike Pushups 15 --->0

Reverse Pushups 2 x 30
Pistols 1 x 10
Alternating Pistols 1 x 20
Sissy Squats 1 x 25

gymtime

just saw the comparisons man, ye much more definition now, clear 6 pack, more defined chest/arms, can you sustain it now though?

ferike1

Well, we shall see if I can. So far so good with IF

Today

25 ---> 0 Drop set pullups
Handstand practice
3 x 8 Hanging front tuck raises.

Might take a few days off to fully re-charge...

ferike1

Rested today.

Blogging going well!
Surprising amount of people reading

After chatting to Hanley decided to do some extra lower back exercises!

ferike1

Just some foam rolling and back bridges.

ferike1

So, not quite sure what I did to myself!

Maybe the L-sit pullups put extra strain on the spine or something but when I bend forwards I get a lower back pain. Sort of spine/sort of muscle, hard to pinpoint really.

Ironically it wasn't from deadlifting or squatting as this pain came recently and I was on the deload week of my wendler programme.

Here's the funny thing, I can train just fine. It doesn't impinge me in any way whatsoever but when I bend forward. Some pain.

(NOT LOOKING FOR MEDICAL ADVICE, DON'T WANT THIS THREAD CLOSED!!)
Just letting the peeps know what is going on!
Have booked a physio session for when I am back in Ireland. Til then taking it easy.

ferike1

So had a bit of fun in the park today doing WCW promo vid!

Lol

Need to edit the sound still. Many thanks to my mom for filming.

Back is not worse. Which is always good. Physio for tuesday.

And look. I am wearing a shirt!!!

https://www.youtube.com/watch?v=B3ew7k6ftvs

gymtime

unbelievable man, like something you would see in the gymnastics!!

are u injured right now?

ferike1

gymtime wrote: »

unbelievable man, like something you would see in the gymnastics!!

are u injured right now?

Slight pain in back not sure if overuse or what.

ferike1

Okay so

I was getting back into things today,

Squats 97kg x 5
110kg x 5
126kg x 7

Drop set dips
20, 15, 10 , 5

Hanging leg raises
3 x 10

Knee tucks
3 x 10

Ab rollers
3 x 10

Reverse pushups
1 x 20

Semi - planche pushups
3 x 8

Sissy squats
2 x 20

My back felt weird doing the hanging leg raises but fine during the squats which is good.

ferike1

Have been practicing stand to stand ab rollers.

https://www.youtube.com/watch?v=2pJFmnajnvA

Just put together all the vids I made in Hungary for fun!

ferike1

DL
122.5 x 5
142.5 x 5
162.5 x 6

Glute ham raises
3 x 8

Bulgarian Lunges
2 16kg Kettlebells x 12
2 sets
1 set of unweighted x 20

1 set of pistols x 3 each leg with 2 x 16kg kettlebells

Assisted stand to stand bridges
3 x 5 (on the 5th rep of each I did 10 floor bridges)

Did some muscle ups

1 set of Plyo pushups

Calf destroyer programme A

KABLOOEY

Hey man, first off congrats on your results thus far. I've just a QQ for you if you don't mind - have you any tips for getting the technique for the muscle up? I've read that if you can do ~15 pull ups & ~20 dips it should be pretty easy to do but for me it's not. I have a lot of trouble doing a pull up with the false grip and the transition is impossible for me for some reason. Maybe it is just a case of practising false grip pull ups more? If you have any ideas you think would help I'd be very appreciative.

Also I may as well ask while I'm here... would you attribute your shape to be a result of the weightlifting or BW exercises or a mix of the two? You have what I would consider my goal shape/size and I'm currently doing SS with 1 session of BW workout & 1 cardio weekly. I'm 22 and would love to be in your position in 2-3 years time so would you recommend sticking with this type of training or focusing more on BW? Also, if you were only able to have one BW session every week what 5-6 exercises would you do, considering pull ups/chin ups are done 3x a week already?

A lot of questions there but if you have any free time in the coming days I would be very grateful!

ferike1

Hey thanks for the nice comment!

Okay to answer your questions
1) Muscle up technique. When you do it on the bar, try to get your wrists over as you are going up before your body is above the bar. If your wrists aren't over its impossible to do. Also two things to practice are the explosive style plyo pullups (pull yourself up as high as possible without actually going over) and jumping muscle ups. So get a platform and jump into the muscle up to get used to the motion (that is just a case of practice). Once you are actually over, its easy. Also the thicker the bar (up to a point) the easier it is, due to more area for your palm to push on.
2) Okay so I would definitely attribute my current shape to BW training.
Here is me two years ago before BW training intensively (which I started about 1.5 years ago)

I do the squats and deadlifts to strengthen my everything, core, legs, back etc. which in turn helps me when it comes to doing BW stuff, pullups etc. I don't really bench just do dips and pushups and same with pressing, just do pike and handstand pushups. I usually do some sort of BW stuff everyday because recovery wise its not as taxing I find. The main weights I'd do would be some arm stuff mostly focusing on the eccentric part for tendon strengthening required for the BW training. I mix in some kettlebells for legs (weighted pistols, bulgarian lunges) and calf machines.

Hope that helps!

KABLOOEY

Thanks very much Ferike! Will give the muscle up another go later.

ferike1

Oh something else to remember, I find anyway with BW training is that each 'level' requires quite a big jump in terms of strength. Whereas with weights you can progressively increase the difficultly, its harder with BW training. I still feel very much like a beginner in terms of what I can do, so don't get disheartened if it takes a way to get the movements.

ferike1

3 x 8 Front tuck lever pullups on the rings
3 x 8 Front tuck raises on the rings

Curls and lateral raises with the fat gripz on the dumbbells

2 x 8 really slow ring pullups
2 x 5 Dragon flags
2 x 15 knee tucks

Was a relatively quick session, might do some stuff at home later.

ferike1

Front Squats

100 x 6
105 x 5
110 x 4
60 x 16

Russian Twist with heavy ball
2 x 20

Some muscle ups

Front tuck raise to back tuck
2 x 8

Front lever raises
1 x 5

Hanging leg raises
(can't remember exactly)

Plyo pushups
3 sets to failure

2 x 5 semi 1 arm pushups

ferike1

Wow, 5000 views.

Thanks guys! Appreciate it.

Today was a quick session

Squat
105 x 3
120 x 3
135 x 4

Calf Destroyer Programme B

Some pushups

L-sit into semi planche on paralettes