Keto Calisthenics

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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Skeering
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Re: Keto Calisthenics

#16 Postby Skeering » Wed Oct 21, 2015 3:56 pm

Eiji wrote:Your volume looks too low to realize any progress

Yeah I know it looks that way, but I've been doing this approach for a year now and made progress nearly every single week.

Also, don't forget that I exclude warm ups. The whole workout takes an hour usually.

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Re: Keto Calisthenics

#17 Postby Eiji » Wed Oct 21, 2015 7:36 pm

youve been at this for a year and putting those numbers up proves my point. You do realize you're putting up numbers that most trainees can get to in a month or two. Unless you started seriously overweight and super weak.
Make no excuses to skip a training session. Feel stressed, sad, sick or tired? Go train. Your friends, your heart, mind and body will lie to you. Telling you that you need that recovery day. Go ahead, stay home. I'll be training that day and getting better no matter what.

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Re: Keto Calisthenics

#18 Postby Skeering » Thu Oct 22, 2015 3:05 am

Eiji wrote:youve been at this for a year and putting those numbers up proves my point. You do realize you're putting up numbers that most trainees can get to in a month or two. Unless you started seriously overweight and super weak.


Most people build up to 28 strict uneven pull ups in 4 weeks? (chin above bar with a one second pause) - Unless the universe has flipped on it's head, most people take at least one month to get one normal pull up, sometimes 2 or 3. Please note I define strict form as 2-1-2 second timing (I use a metronome to ensure I don't cheat and measure progress properly).

Er, I don't think so mate. Thanks all the same.

Rest Day
Cardio & Trifecta workout.

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Re: Keto Calisthenics

#19 Postby Skeering » Fri Oct 23, 2015 8:31 am

Resistance Day
Clapping Push ups: 3, 3
Headstand: 30sec (beginner standard reached)
Block Jumps: 1×6
Straight Bridges: 10 (beginner standard reached)
Bent dips: 40, 40, 40
Diagonal split clutch: 3sec a side

I just eased into headstands today, in two weeks I should be working on crow stands fairly easily. However, after a year break from inverted work I forgot the feeling of blood rushing to the head, I’m glad I’m easing into it slowly.
Block jumps feel better, the shorter run ups seem to work well for me I’ve noticed.
It’s kinda hard to keep my shoulders open in straight bridges, but I’ve a while to work away on this one anyway, I should get it.
Bent dips were pretty straight forward, but exhausting, I’ll do straight legs next week.
I was really careful about the clutch holds since I got wrist inflammation the past month from doing it previously. However I warmed up and cooled down thoroughly and only held it for 3sec as opposed to 10. I’ll up the time next week.

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Re: Keto Calisthenics

#20 Postby Skeering » Sat Oct 24, 2015 5:46 am

Resistance/Rest Day
Sprints: 15mins
Horizontal Rows: 8, 4
Trifecta

It feels good to be running again after getting a clean bill of health from my doctor. My foot definitely felt a bit strained during the run, but I stretched out and it was fine. Again, I was told to exercise so I'm just going to keep it up.

My first time doing rows in nearly a year, not surprisingly my strength dropped quite a bit. It's really funny because I can do more uneven pull ups then these now lol! But they are essential for me to start doing again because...
My new (advanced) routine only does pull ups once a week.
This way I work pushing and pulling in both horizontal and vertical planes each week.

The trifecta went really well today! I advanced to "N Holds" and "Half Twists" which I'll picture below. This is such an awesome addition to any routine that I believe EVERYONE needs to do, regardless of what program you have. Half twists are on the bottom left.

Image

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Re: Keto Calisthenics

#21 Postby Skeering » Sun Oct 25, 2015 6:10 am

This is my fat loss from the last few months. I am just going to maintain now for a while and see what happens. It'll be nice to eat more and concentrate on progress in strength and technique for a while.

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Re: Keto Calisthenics

#22 Postby jmf » Sun Oct 25, 2015 8:22 am

good job on the fat loss. However, if your numbers are accurate, you're losing too much lean body mass too quickly. You've lost almost 5 pounds of lean body mass and about 15 pounds of fat. I think that's an unacceptable ratio, and you can do better. (evaluate your diet and make a correction)

FWIW, I think your actual BF percentages are higher than what you've indicated...I'm thinking you're more like 12% in your latest pic.

Nonetheless, good job on the fat loss...but definitely make a correction to prevent further muscle loss.

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Re: Keto Calisthenics

#23 Postby Skeering » Sun Oct 25, 2015 9:44 am

jmf wrote:good job on the fat loss. However, if your numbers are accurate, you're losing too much lean body mass too quickly. You've lost almost 5 pounds of lean body mass and about 15 pounds of fat. I think that's an unacceptable ratio, and you can do better. (evaluate your diet and make a correction)

FWIW, I think your actual BF percentages are higher than what you've indicated...I'm thinking you're more like 12% in your latest pic.

Nonetheless, good job on the fat loss...but definitely make a correction to prevent further muscle loss.


Yeah you're probably right about the body fat % being incorrect. Although I am very careful using my calipers. My carbs and salt intake are really high, so I reckon I could easily lose another 3-4 pounds of water if I cut them out, it might make the second photo appear closer to sub 10% fat.

Initially I lost an extra pound of lean mass the first week which was water. So that counted towards the "muscle" loss.

I'm not totally sure my measurements are accurate! :D The thing about bodyweight is you always improve whether you are loosing weight or gaining it (at TDEE or clean bulk). Since I'm not a bodybuilder, I don't care about loosing muscle as much as I care about improving my strength/weight ratio. I'm just enjoying the journey! Anyway, I'm going to eat at TDEE for a while and just concentrate on improving now :)

Anyway, it's a big improvement over before. Thanks for the advice! I reckon I lost around 2 pounds of muscle honestly, the thing is, it all happened in the last few weeks, the body doesn't really like getting cut does it? Lol it sucks being natural...

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Re: Keto Calisthenics

#24 Postby jmf » Sun Oct 25, 2015 10:21 am

Absolutely a big improvement. However, I'd say you're eating well under your TDEE since you have combined fat and muscle loss. If you want to clean bulk / lean gain, your calories definitely need to come up, and probably need to adjust your macro ratios. It's a slow process...but if done properly, your weight will typically stay unchanged while BF goes down and lean body mass (and absolute strength) goes up.

Since you're doing a lot of (if not mostly) BW exercises, you're gauging your strength relative to a lower bodyweight...which is not necessarily an absolute strength improvement...but improved endurance/stamina can often be mistaken for absolute strength gains...unlike weight training where you'll notice the lifted weight falling.

As for the BF measurement, the accuracy of the actual percentage is somewhat irrelevant...I pay more attention to my skinfold measurements to gauge progress.

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Re: Keto Calisthenics

#25 Postby Skeering » Mon Oct 26, 2015 6:32 am

jmf wrote:Absolutely a big improvement. However, I'd say you're eating well under your TDEE since you have combined fat and muscle loss. If you want to clean bulk / lean gain, your calories definitely need to come up, and probably need to adjust your macro ratios. It's a slow process...but if done properly, your weight will typically stay unchanged while BF goes down and lean body mass (and absolute strength) goes up.

As for the BF measurement, the accuracy of the actual percentage is somewhat irrelevant...I pay more attention to my skinfold measurements to gauge progress.


100% Agree, my goal now is to just eat at TDEE and stay lean whilst improving. Funny actually, I know you think this is a bad thing, but it's something I love about calisthenics, you improve constantly while you bulk and cut, as your strength/bodyweight ratio keeps improving. It makes cutting hard to gauge, but I hope to avoid the bulk/cut cycle now. I only gained that weight because of depression in my old job honestly.

Resistance Day
Clapping Push Ups: 3, 3
Uneven Push Ups: 10, 5 (both sides)
Jumps: Skipped
Hanging Frog Raises: 10, 10 (Intermediate Standard Reached yeah!!!)
Close Grip Fingertip Push Ups: 5, 5
One Arm Hangs: 45 sec each side.

The uneven push ups are surprisingly brilliant. They put huge work onto your wrist, rotator cuff and chest. My triceps are actually the strong link in the pushing chain for a change, probably because I just finished working on close grip push ups (which took 5 months!)
I made progress in one arm hangs also, the goal here is three sets of one minute.

The big news though… I’ve been eating vegan for over a week now and hanging frog raises have improved significantly! :D Since I started eating vegan this is the only exercise I’ve had a chance to push myself hard in and go for maximum reps, and I got WAY stronger! The next test will be pull ups on Wednesday. The increased calories (by 250) are also helping, but at least I know now that I can progress on the diet if I keep it up.

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Re: Keto Calisthenics

#26 Postby jmf » Mon Oct 26, 2015 6:51 am

Skeering wrote:...Funny actually, I know you think this is a bad thing, but it's something I love about calisthenics, you improve constantly while you bulk and cut, as your strength/bodyweight ratio keeps improving. It makes cutting hard to gauge, but I hope to avoid the bulk/cut cycle now. I only gained that weight because of depression in my old job honestly.

Resistance Day
Clapping Push Ups: 3, 3
Uneven Push Ups: 10, 5 (both sides)
Jumps: Skipped
Hanging Frog Raises: 10, 10 (Intermediate Standard Reached yeah!!!)
Close Grip Fingertip Push Ups: 5, 5
One Arm Hangs: 45 sec each side.


No, not against calisthenics at all...but I think your volume needs to come WAY up ;) Cutting/bulking/lean gaining is not hard to gauge...but you do have to track bodyweight, bodyfat, and body measurements. Leave a diet strategy plugged in for one month MINIMUM (2-3 months is probably more like it), then adjust based on your metrics.

Skeering wrote:The big news though… I’ve been eating vegan for over a week now and hanging frog raises have improved significantly! :D Since I started eating vegan this is the only exercise I’ve had a chance to push myself hard in and go for maximum reps, and I got WAY stronger!....


that has absolutely nothing to do with being vegan for a week...keep the vegan diet plugged in for at least 10-12 months before you make that judgement

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Re: Keto Calisthenics

#27 Postby Skeering » Mon Oct 26, 2015 11:12 am

jmf wrote:...I think your volume needs to come WAY up ;) ...


Why would I increase my volume when I'm making progress every week?

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Re: Keto Calisthenics

#28 Postby jmf » Mon Oct 26, 2015 4:15 pm

Skeering wrote:Why would I increase my volume when I'm making progress every week?


because you've been losing muscle mass and just added calories...

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Re: Keto Calisthenics

#29 Postby kathymtns » Tue Oct 27, 2015 2:10 pm

wow, awesome job on the weight loss! I like those stretches you posted. I am going to have to try those.

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Re: Keto Calisthenics

#30 Postby Skeering » Tue Oct 27, 2015 5:05 pm

jmf wrote:
Skeering wrote:Why would I increase my volume when I'm making progress every week?


because you've been losing muscle mass and just added calories...

Hey thanks for the advice, what you've said makes sense in one way, but in another it doesn't in my brain. I'm just going to keep the exercise program the same and enjoy the extra food as it helps me recover and have more energy.


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