humancertainty Posted February 8, 2013 Share Posted February 8, 2013 I suppose I really should have done this when I joined. I have been keeping a journal but for less than a month.As I mentioned in my intro post, I didn't get a start with fitness until six or seven months ago. I joined a gym and hired a personal trainer, gave up on the gym, slacked a bit, went back to the gym and have gotten back on track with a primarily calisthenics routine with a little bit of resistance band work. I am thinking about adding dumbbells in but I'm still making pretty good gains with the current routine. Anyhow, here was today.Pullups-10*7*6*7Pushups-40*30*30*30Inverted Rows-13*11*10Dips-10*11*12Squat-to-Shrug with 5 resistance bands(3, 5, 8, 13 and 19 lbs.)-15*15*15 Link to comment Share on other sites More sharing options...
humancertainty Posted February 11, 2013 Author Share Posted February 11, 2013 Needed a change. Gonna do ladders for a week or two.Pushups up to 12=144Close grip pullups to 4=16Dips to 9=81Inverted rows to 6=36Lunges with a three count pause at the bottom to 6=36Calf raises 2x50=100My pullups were much less than I anticipated. I haven;t done close grip before, though, so that could be part of it.The lunges with the pause at the bottom were much harder than I figured.Gotta say, the ladders are a nice change of pace from the circuit routine I had been on for a while. Link to comment Share on other sites More sharing options...
humancertainty Posted February 13, 2013 Author Share Posted February 13, 2013 LaddersPushups to 13=169Close grip pullups to 5=25Inverted rows to 6=36Dips to 10=100Lunges with three count pause at the bottom to 6=36Calf raises 2x50=100 Link to comment Share on other sites More sharing options...
humancertainty Posted February 15, 2013 Author Share Posted February 15, 2013 LaddersPushups to 14=196 and I did an extra 4 to make it 200Close grip pullups to 5=25Inverted rows to 6=36Dips to 10=100Lunges with three count pause at the bottom to 7=49Calf raises 2x50=100 Link to comment Share on other sites More sharing options...
humancertainty Posted February 18, 2013 Author Share Posted February 18, 2013 LaddersPushups to 15=225Neutral grip pullups to 5=25Inverted rows to 6=36Dips to 10=100Squats to 15=225Hanging leg raises to 7=49Calf raises 2x50=100 Link to comment Share on other sites More sharing options...
humancertainty Posted February 20, 2013 Author Share Posted February 20, 2013 Overslept. Had to do abbreviated training todayLaddersPushups to 15=225Neutral grip pullups to 6=36Squats to 15=225 Link to comment Share on other sites More sharing options...
humancertainty Posted February 23, 2013 Author Share Posted February 23, 2013 LaddersPushups to 15=225Neutral grip pullups to 6=36Dips to 10=100Inverted rows to 6=36Hanging leg raises to 7=49Squats to 15=225Calf raises 2x50=100 Link to comment Share on other sites More sharing options...
PoPe Posted February 25, 2013 Share Posted February 25, 2013 nice training homie. with all the pushups/pulllups/dips, id think you would have the strength for muscle ups back/front levers, german hangs, nice few additions for some xxxplosive power i like this style Link to comment Share on other sites More sharing options...
humancertainty Posted February 25, 2013 Author Share Posted February 25, 2013 Thanks!I'm planning on trying to introduce those movements but I can't begin to do them yet.Of course, I've got to move to a better pullup bar than my current door mounted one... Link to comment Share on other sites More sharing options...
humancertainty Posted February 25, 2013 Author Share Posted February 25, 2013 CircuitsPullups=10*10*10*8Pushups with feet elevated three feet(.9 m)=10*17*16*16Rows=12*11*10Dips=15*15*15One leg squats=10*10*10Hanging leg raises=10*9*9Calf raises=50*50*50Regular pushups=30First off, three sets of 10 proper pullups has been my goal since I started training and I'm elated to have finally hit it.I can't quite get my thigh parallel to the ground on one leg squats. Probably 10-15 degrees above parallel. But hey, it's the first time I tried them. I did them in a doorway as my balance still leaves a bit to be desired, but I didn't use anything to help myself back up.I did the leg raises with my legs straight and got them to about 10-15 degrees above parallel. I'm pretty tall so I can't raise them from a neutral position. I did however hold them in a static position at my lowest possible point for a few seconds first.My band is recording all week so I don't know that I'll be able to get my regular training in this week. Guess it's a good thing I had such a good one today. Link to comment Share on other sites More sharing options...
PoPe Posted February 26, 2013 Share Posted February 26, 2013 with any of the movements that you will soon be able to do, have a few negativ phase sets, really helps e.g. for muscle ups, get in the top position and reverse the motion really slowly. also, assisted styleee, low bar, or stand ona chair and go thru the motion using your feet to edit resistance. im faaakin sayin though, im sure you got the strength, maybe your tekkerz needs a lil work, its mostly grip homie, you need to be hanging from the bar with your palm facing the floor(false grip) so when you pull up, ur hand is already in the position to push down. and with things like levers, bring your legs closer to your torso to edit resistance. hanging leg raises + around the worlds + hanging wipers... get involved xD peace/1love Link to comment Share on other sites More sharing options...
humancertainty Posted March 6, 2013 Author Share Posted March 6, 2013 with any of the movements that you will soon be able to do, have a few negativ phase sets, really helps e.g. for muscle ups, get in the top position and reverse the motion really slowly. also, assisted styleee, low bar, or stand ona chair and go thru the motion using your feet to edit resistance. im faaakin sayin though, im sure you got the strength, maybe your tekkerz needs a lil work, its mostly grip homie, you need to be hanging from the bar with your palm facing the floor(false grip) so when you pull up, ur hand is already in the position to push down. and with things like levers, bring your legs closer to your torso to edit resistance. hanging leg raises + around the worlds + hanging wipers... get involved xD peace/1love I'm trying the levers like you said and working on getting my pullups to chest height every time.Thanks for the encouragement! Link to comment Share on other sites More sharing options...
humancertainty Posted March 6, 2013 Author Share Posted March 6, 2013 CircuitsPullups=10*10*7*6Pushups with feet elevated three feet(.9 m)=20*20*20*15Rows=11*10*9Dips=16*15*15One leg squats(each leg)=10*10*10Hanging leg raises=9*8*8Single legged calf raises(each leg)=20*20*20Regular pushups=25I've got my leg raises up to eye level. Pullups dropped a bit but today was my first proper training in over a week. Recording with a metal band for seven straight days makes it very hard to keep a routine or live healthy. One legged squats worked out a little better, though. I can almost get my thigh parallel to the ground. The one legged calf raises were harder than I thought they would be, too. Especially on the balance. Link to comment Share on other sites More sharing options...
humancertainty Posted March 8, 2013 Author Share Posted March 8, 2013 Weight-140.8 lbs.CircuitsPullups=10*10*8*7Pushups with feet elevated three feet(.9 m)=20*20*20*20Rows=11*11*9Dips=17*16*16One leg squats(each leg)=10*11*12Hanging leg raises=10*10*8Single legged calf raises(each leg)=25*25*25I'm starting to do light, infrequent one arm pushup training. Five per side with my hands on my kitchen counter(3'/.9m). And occasionally on my knees. No plan, really. Just try to do it here and there throughout the day. And levers with my legs tucked. Slow and steady, I suppose. I purchased a scale today and hope to start putting on more weight. I've put on a bit since I've started training but I can stand to add more. I'm rather tall(6'2"/1.9m) and incredibly skinny, which has been the case my whole life. Eating alot and regularly is a hard habit to get into. My schedule isn't terribly conducive to it, either.Keeping track will hopefully help me map out my progress a bit better. Link to comment Share on other sites More sharing options...
C.O. Posted March 13, 2013 Share Posted March 13, 2013 Sounds like you are making some real progress, nice work! Are you feeling stronger over-all? -Dylan Link to comment Share on other sites More sharing options...
humancertainty Posted March 19, 2013 Author Share Posted March 19, 2013 Thanks, Dylan!I am feeling stronger and it's showing in my physique, too. I'm able to lift up full kegs at work now, which I could not do a few months ago. Not quite high enough to stack them without leaning back, but I'm getting there. CircuitsSoundtrack:Swans-Filth and Rollins Band-Turned OnPullups=11*10Pushups with feet elevated three feet(.9 m)=20*20Rows=13*12Dips=16*15One leg squats(each leg)=10*10Hanging leg raises=10*10Single legged calf raises(each leg)=35*35I've been feeling unmotivated lately, hence the lack of entries here but I'm getting back to it. I have been fooling around a bit doing sets of 10 pullups or 40 burpees or squats or one arm pushups with my hands elevated so I suppose I have been doing some stuff but it has been a bit directionless. Better than nothing, right? And no weight for the time being as the scale I bought is a piece of shit and is currently in my garbage can.11 proper pullups is a new record for me. I'm starting to get better range of motion on my one legged squats, too. Hanging leg raises were tough today. Kinda sucks that I only did two circuits but I got my juicer in the mail today and made a pear/apple/broccoli/kale juice with it right away. Ended up making me nauseous at the end of my second circuit. Link to comment Share on other sites More sharing options...
humancertainty Posted March 22, 2013 Author Share Posted March 22, 2013 CircuitsSoundtrack:Brighter Death Now-Innerwar and Neurosis-Enemy of the SunPullups-12*10Weighted pullups-4*4Pushups-20Pushups with feet elevated 3'(.9m)-20Weighted pushups-15*15Rows-12Weighted rows-5*5Dips-15Weighted dips-10*10One legged squats(each leg)-10Weighted squats-15*15One legged calf riases-30Weighted one legged calf raises-20*20Core rotisserie(plank, side plank on each side, crunchesx25)-three timesHanging knee raises-12*10*12Adding weight was just what I needed to reinvigorate my motivation. It's a backpack full of books that I'm guessing is around 25-30 lbs. Starting next week, I'm going to do all of my sets with it minus a light warmup circuit.I went back to hanging knee raises since I can do a full range of motion that way.The core rotisserie felt good, too. It really makes my training feel more balanced. Link to comment Share on other sites More sharing options...
C.O. Posted March 23, 2013 Share Posted March 23, 2013 Dang son, kegs are hefty! I remember renting a keg from a party many years ago and 2 of us didn't exactly enjoy carrying it together... Link to comment Share on other sites More sharing options...
humancertainty Posted March 25, 2013 Author Share Posted March 25, 2013 Well, I'm lifting them kind of deadlift style and I'm getting the bottom off the ground about 16" or so. Then just lean back to stack them. Like I said, it's a relatively new ability for me.CircuitsSoundtrack:Black Flag-Who's got the 10 1/2? and Citizens Arrest-ColossusWeighted pullups-4*3*3Weighted pushups-20*20*20Weighted rows-6*6*6Weighted dips-10*10*10Weighted squats-20*20*20Weighted one legged calf raises-20*20*20Hanging knee raises-12*12*12Core rotisserie(plank, side plank on each side, crunchesx25)-three timesThe weight is the same backpack as my previous entry. I have a new scale coming in the mail tomorrow so I'll be able to find out how much it weighs and start keeping track of how much I weigh.Man, those weighted pullups are tough. Link to comment Share on other sites More sharing options...
C.O. Posted March 27, 2013 Share Posted March 27, 2013 Still sounds like progress! Also I like that you include your music in your training journal, great idea. Link to comment Share on other sites More sharing options...
humancertainty Posted April 1, 2013 Author Share Posted April 1, 2013 CircuitsSoundtrack:Godflesh-S/Tweight-144.2Weighted neutral grip pullups-5*5*4Weighted pushups with feet elevated 18"-10*10*10Hanging knee raises-12*10*10One legged squats each leg-10*10*10My ROM is increasing on one legged squats. The balance part is still difficult, though.My backpack with book I'm using for weight weighs 26 lbs.My tendonitis and carpal tunnel syndrome have been acting up a lot lately, so I'm gonna do less reps for a bit and cut my training down to one push, one pull, one core and one lower for a little bit. I may try training daily for a bit, as well, as today's training felt a bit short. With that being said, it's better than no training. As my journal reflects, it's been too easy to blow off my training cause something hurts and I don't want to be doing that. Link to comment Share on other sites More sharing options...
humancertainty Posted April 3, 2013 Author Share Posted April 3, 2013 CircuitsSoundtrack:Rorschach-ProtestantWeight-144.4Weighted(with 26 lbs.) neutral grip pullups-5*5*4Weighted(with 40 lbs.) dips-7*6*6Weighted(with 40 lbs.) situps-15*20*20One legged squats(each leg)-10*10My knee started having shooting pains after the second set of squats so I omitted a third set.I like weighted situps and the weighted movements in general.It's about time to invest in a weighted vest, I believe, although two backpacks full of books are certainly cheaper.I finished off with 10 burpees. Can't believe how hard 10 of them are. Gotta start stepping up my conditioning. Link to comment Share on other sites More sharing options...
humancertainty Posted April 5, 2013 Author Share Posted April 5, 2013 CircuitsSoundtrack:Corrupted/Noothgrush-Question the Purpose of Human Existence and Einstürzende Neubauten-Strategien Gegen ArchitekturenWeight-143.8Weighted(With 26 lbs.) neutral grip pullups-4*4*4Weighted(with 40 lbs.) dips-7*7*8Weighted(with 14 lbs.) pronated grip pullups-4*4*4Weighted(with 40 lbs.) pushups with feet elevated 18"-7*7*7Weighted(with 40 lbs.) situps-25*25*25One legged squats(each leg)-10*10*10Hanging (almost) straight leg raises-7*6*6Weighted(with 40 lbs.) lunges-10*10*10Neck bridges- 2 with my belly up for 15 counts and two with my back up for 15 countsI was feeling very motivated today and I'm pretty happy with today's workout.Switching back to the almost straight leg raises. It's kind of fitting with making the rest of my movements harder and for lower reps. The one legged squats are still very hard. My balance is slowly getting better but the ROM still leaves a lot to be desired. I'm generally getting my thigh parallel to the ground. Pistols are still a ways off. Link to comment Share on other sites More sharing options...
humancertainty Posted April 8, 2013 Author Share Posted April 8, 2013 CircuitsSoundtrack:Carcass-Symphonies of SicknessWeighted(With 26 lbs.) neutral grip pullups-5*5*4*4Weighted(With 40 lbs.) dips-10*8*7*8Hanging leg raises-8*8*8*7Weighted(with 40 lbs.) split squats on each leg-6*6*6*6The one legged squats have been keeping me sore for a few days so I figured I would change it up today. Stoked about the dip progress. I wish my pulling exercises improved that fast. Ha ha. Leg raises are getting better, too. Link to comment Share on other sites More sharing options...
humancertainty Posted April 11, 2013 Author Share Posted April 11, 2013 Crazy busy day yesterday. Just cranked out three sets of ten pullups. Link to comment Share on other sites More sharing options...
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