Keto Calisthenics

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Skeering
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Re: Keto Calisthenics

#31 Postby Skeering » Tue Oct 27, 2015 5:06 pm

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

They really are awesome! This is what I did today.

Rest Day
Trifecta aka...
Straight bridges (two 10 second holds)
N-Holds (four 5 second holds)
Half Twists (two 20 second holds)

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Eiji
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Re: Keto Calisthenics

#32 Postby Eiji » Tue Oct 27, 2015 5:37 pm

Adding volume is very important for progress, hypertrophy, and increasing your work capacity. Increasing your work capacity may not be important to a bodybuilder because they don't really care about how much they can do but about how they look. But increasing your work capacity gives you more time under tension and increases your intramuscular glycogen stores. I believe up to 3-4x the amount stored by your muscles now. That by itself will add a couple of lbs to your frame.

I look at the amount of work done during your workouts and really cannot grasp how they could produce anything more than a minimal stimulus for change. Which could be why in the year of working out you really haven't added much muscle. I'm all about calisthenics but your approach is very unorthodox. Look to sample routines like HannibalforKing's beginners routine, sample routines from Calisthenicmovement, FitnessFAQs. Even Pavel's routines are not shy on the volume. All of those guys have done this before worked out the kinks and have charted paths to progress. All those are on YouTube.

Just because you're making progress doesn't mean you're making the progress you could make. The first year of working out should pack in 10-20lbs of muscle.

Good luck
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

#33 Postby Skeering » Wed Oct 28, 2015 7:36 am

Eiji wrote:Adding volume is very important for progress, hypertrophy, and increasing your work capacity.

I look at the amount of work done during your workouts and really cannot grasp how they could produce anything more than a minimal stimulus for change. Which could be why in the year of working out you really haven't added much muscle.

I do add volume. Last week I did 10 assisted pistols, today it was 30, next week it'll be 40, then I'll go for 80 before trying a harder exercise, however many weeks that takes. Have you ever read convict conditioning? It's the approach I use. I have read Pavel's also, but I don't like it as much. Hannibal for King seems a little unfounded to me personally.

I actually have my one year transformation pics here if you'd like to see? I think I gained at least 10lbs of muscle, but it's hard to say :) The biggest difference was my back, but that's not surprising for a calisthenics dude.

Image



Resistance Day
Clapping Push Ups: 3, 3
Uneven Pull ups: 8,8 7,6(+1)
Block Jumps: 1x6
Assisted pistols (with two chairs): 10,10 5,5
Straight Half Calf Raises: 55, 55, 55, 55

Got one extra rep on pull ups this week! Although I'm a bit worried about becoming a "rep chaser" to be honest. Progression is two sets of 9, so I'm not too far off. I really need to make sure form is perfect, but it's so hard on these unilateral pull ups. I'll be working on these for many a month I think, especially considering the next step only uses one arm :p

I can feel my legs responding to this exercise, and so far my knees and feet are healthy and strong. Since I've had issues with my legs this year I am going slow here. I'll go for 10, 10 next week and then 20, 20 before I try a harder exercise.

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Re: Keto Calisthenics

#34 Postby Skeering » Fri Oct 30, 2015 7:17 am

Resistance Day
Pop Ups, Clapping Push Ups: 3, 3
Headstand: 60 seconds
Block Jumps: 1×6
Straight Bridges: 20, 10
Straight Dips: 15, 15
Diagonal Spilt Clutch Flag: 10 second static hold either side

I met intermediate standard in headstands today. I also met progression standard in clutch flag step 2. That means I’ll try step 3 next week (the diagonal tuck clutch).
I used more depth in my power push ups in order to build more strength in the long term (in the bottom position especially). I think this will ultimately help my ability in this area, rather than using 1/3 depth like I have been doing.
Straight dips went well, so I’ll elevate my feet next week and then keep on keeping on until I master straight bar dips (a prerequisite for muscle ups). Hopefully my chest will blow up in the path to getting there :)
I’m going to progress the block jumps, I can’t see myself getting much more from working on them. From here on out I’ll be working on tucking for my jumps.
I forgot the feeling of blood rushing to your head in inverted work, phew, it feels fantastic!

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jmf
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Re: Keto Calisthenics

#35 Postby jmf » Fri Oct 30, 2015 3:20 pm

I think what Eiji is saying is that you're leaving a lot opportunity on the table by not pushing as hard...and that you could be putting in a lot more volume, which is a key component of delivering results. For instance, in your quote
Skeering wrote:I do add volume. Last week I did 10 assisted pistols, today it was 30, next week it'll be 40,...

When you go from 10 to 30, then expecting 40 within a two week window, the term "sandbagging" comes to mind...lol. I think you could have done at least 35 on the day you did 10 reps. :)

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Re: Keto Calisthenics

#36 Postby Skeering » Fri Oct 30, 2015 3:51 pm

jmf wrote:When you go from 10 to 30, then expecting 40 within a two week window, the term "sandbagging" comes to mind...lol. I think you could have done at least 35 on the day you did 10 reps. :)

The idea with Convict Conditioning is that you condition your tendons, joints and ligaments alongside your muscles. In other words, just because you CAN do more reps, doesn't mean you should. It's explained at such depth in the book that I can't summerise it here. But basically they adapt slower than your muscles, and need time to catch up in order to avoid pain, the training style supposedly allows that.

I know it sounds crazy, and it could be Bul**hit, but hey, it does encourage patience at least, which is something I think most fitness enthusiasts lack.

If it ever stops working I'll change the routine though, but so far it's worked really well.

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Re: Keto Calisthenics

#37 Postby Skeering » Sat Oct 31, 2015 4:59 am

Resistance/Cardio Day
Skipping rope: 15mins
Horizontal Rows: 10, 7

Man I need to work on skipping backwards, it's so much harder than skipping forward for me. I'm getting my crossovers pretty good now though :)

I got 8, 4 in rows last week. So this is a huge strength increase in just one week. However its been many months since I've done them (concentrated on pull ups) so I'm sure this is neurological strength kicking in mostly. I'll try aim for 2 sets of 12-15 reps before I make the exercise harder by using a close grip to toughen up my arms more.

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Re: Keto Calisthenics

#38 Postby Skeering » Sun Nov 01, 2015 10:15 am

Rest Day
Walking: 40mins
Half Twists: 3 sets 20 seconds

So my twists are nearly perfect now, I have a flexible left side, but my right needs work. If anyone's interested I summarised my training the last month here. I even tried to put in some explanation for anyone who doesn't understand Convict Conditioning.

[youtube]https://www.youtube.com/watch?v=0T3RUMbqYVs&feature=youtu.be[/youtube]

WHY DOESN'T THAT LINK SHOW UP AS A VIDEO????

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Re: Keto Calisthenics

#39 Postby Skeering » Mon Nov 02, 2015 11:33 am

Resistance Day
Clapping Push Ups: 3, 3
Uneven Push Ups: 10, 10 (intermediate standard Reached)
Butt Jumps: 3, 3
Hanging Frog Raises: 11, 7 (I need to rest more between sets and add in drop knee sets)
One Arm Hangs: 30sec (worse than last week, I think my wrists need some rest, and my bar a new grip)

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Re: Keto Calisthenics

#40 Postby Skeering » Wed Nov 04, 2015 8:34 am

Resistance Day
Block Jumps: 1x6
Butt Kick Tuck Jumps: 2, 2, 2
Assisted Pistol Squats (with two chairs): 2 sets of 10 either side – Intermediate Standard Reached
Calf Raises (straight with half ROM): 60x4 sets

Flexibility Training
Twists – Today I warmed up for ages and progressed further than ever before. I actually held a full twist on both sides! However, I wasn't happy with the form, so I'm going to go back a bit and regroup with better form.

The reason I skipped pull ups today is because I'm not happy with my wrists. They need a few days to heal and uneven pull ups would be asking for trouble. I'm not even going to do push ups, headstands, straight bridges, hanging leg raises, or horizontal rows, they ALL use the wrists. So I'm going to focus on only lower body for the next week. Loads of squats, calf raises and jumps. I'm also going to use the time to work on my flexibility, hence why I spent so long on twists today. I'm seeing it as a blessing in disguise. When I'm better next week, I am going to skip all extra forearm work such as my fingertip push ups, hangs and flags. When I'm 100% I'll build up slowly again. For now, it's SQUATTIN' TIME :D

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Re: Keto Calisthenics

#41 Postby Skeering » Fri Nov 06, 2015 8:07 am

Resistance Day
Butt Kick Jumps: 2, 2, 2, 2
Assisted Pistol Squats (2 Chairs): 20, 20 (both sides)
Trifecta and wrist conditioning exercises.

I'll make squats harder next week and get rid of one chair.
If my wrist feels good by Monday I'll resume normal training, otherwise I'll work around it with mostly lower body.

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Re: Keto Calisthenics

#42 Postby Skeering » Wed Nov 11, 2015 8:37 am

Resistance Day
Slap Tuck Jumps: 2, 2, 2
Assisted Pistol Squats: 4 on Right, 5 on left
Straight half Calf Raises: 65, 65, 65, 65
Horizontal Rows: 10, 6
Trifecta: 20 second hold on half twists (both sides)

Really made great progress on squats. My squats look like this now… BTW I now know my left leg is stronger (vastly so) which is weird since I’m right footed.

Image

I actually got stronger in horizontal rows despite taking 1-2 weeks off from upper body training. It makes me think you’re 500% more likely to overtrain than undertrain.

I finally got really good at half twists, my spine/shoulders are really thanking me :)

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Re: Keto Calisthenics

#43 Postby HIT Rob » Wed Nov 11, 2015 2:42 pm

100% mate, overtraining isn't something kinda sorta negative, its the biggest mistake most make. Mike Mentzer defined overtraining as being anything more than what was precisely required.

Looking good boss...

Best
Rob

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Eiji
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Re: Keto Calisthenics

#44 Postby Eiji » Wed Nov 11, 2015 7:14 pm

You guys are so scared of overtraining. Lol. Like its the boogie man. Overtraining is the worst mistake someone can make? Overtraining is anything more than what is precisely needed? What exactly is that?

Keep your blinders on boys. I did Matt Perryman's squat everyday routine for 6 weeks after getting stuck on 275 on the starting strength 3x5 squatting twice per week. After squatting 5 days per week for six weeks I was squatting triples of 355 and hit a single of 375. No belt, no suit, no drugs. Just a little overtraining. Was I sore? Hell yes. The foam roller and lacrosse ball was my friend. Overtraining is a mistake? I think not!!!
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

#45 Postby Skeering » Thu Nov 12, 2015 4:59 am

Eiji wrote:Keep your blinders on boys....Overtraining is a mistake? I think not!!!

Why so hostile? I've never insulted you or tried to convince you that you need to change. If we all have something which works for us then what's the problem exactly?


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