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10-27-2012, 11:36 AM #1681
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10-28-2012, 02:06 AM #1682
Added a new exercise to my core day.. Not sure what you call it, but it is giving me the best core workout I've ever felt.
Start in L/V sit position and then slowly move your body into a hand stand position with no swing all controlled strength.. Do 10 reps.
It's a very well known move, but also a great workout.
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10-28-2012, 08:48 AM #1683
I followed Stew Smith's Navy Seal Guide for about 1.5-2 months which is pure calisthenics and cardio. It involved pyramid pushups, situp, and pullups along with a few variations of the few. My pushups got up to about 80 and pullups to 15 but I did not see much size. Although I was doing a lot of cardio. If anything, I lost mass. Maybe its because I was doing such high reps of regular pushups and not more challenging movements. But I am pretty excited about trying out pure calisthenics again but moving on to more advanced movements and seeing where that takes me.
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10-28-2012, 06:07 PM #1684
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10-28-2012, 06:18 PM #1685
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10-28-2012, 11:31 PM #1686
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10-29-2012, 08:36 AM #1687
Anyone do regular pushups a bit more challenging - or even squats or pullups - by taking longer on the descent than the ascent, including a brief pause during the exercise? I like to hold the contraction for a second at the bottom before swiftly going back up and immediately going back down in a controlled manner.
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10-29-2012, 09:16 AM #1688
It was pretty relaxed. It was basically IF. I'd have a decent sized meal in the afternoon and then a big dinner.
True. Since my pullups were on the lower rep side, my back grew slightly but my chest went down because of all the pushups.
I did dips today and am a little confused with these. I have never seen anyone do 55 reps on dips before. My all time best is 37 and I was the king of dips at my gym. So how in the world are we supposed to do a pyramid set of 55 dips and then back down? I only got up to 6 and had to take longer breaks in order to come back down the pyramid.
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10-29-2012, 12:55 PM #1689
- Join Date: Oct 2009
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 1,619
- Rep Power: 809
Pretty good session today.
Pull ups
7, 6, 7, 6, 6, 5
A bit disappointed about that last set, but I'm more than satisfied with those 2 sets of 7
Also did some HSPUs against a wall. The sets with a * next to them were partial reps, I had my hoodie under my head so I wansn't going all the way down.
5*
6*
4
5
3
I'm seeing progress from session to session, so I'm pretty motivated right now, looking forward to my next session.
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10-29-2012, 01:02 PM #1690
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10-31-2012, 11:17 AM #1691
- Join Date: Oct 2009
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 1,619
- Rep Power: 809
Progress, progress everywhere!
I couldn't resist doing the same workout again today. I'm doing a legs/core session tomorrow so I'm not neglecting body parts, but I am going to do certain things multiple times a week to get better as fast as possible.
Pull ups
7, 7, 7, 7, 7ish, 6
Very happy with this, aiming for 6 sets of 7 next time I do pull ups and from there, up to 8.
HSPU
4, 5, 4, 4, 2
No partial reps this time, that last set just didn't go well, but I'm still satisfied, I think once I get to 5 reps on this I'll become much more comfortable, similar to pull ups.
One last thing, during pull ups I get a crazy forearm pump. In the past the only forearm training I got was from compound movements, mostly deadlifts, I've never isolated them or done any grip training. Is this pump just my body adjusting and to the new stress on my forearms, or am I doing pull ups wrong? I don't get much of a lat pump, but then again I never have doing any back exercises ever.
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11-01-2012, 06:26 AM #1692
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11-01-2012, 07:46 AM #1693
The day before yesterday I attempted my upper body superset pyramid of 9 after a five day "rest" (family matters) and I missed so many reps on the pullups that I lost count. Before the rest, I was so close to completion and only missed it by 10 reps; 2 on the peak, then 3 on the next going back down, 4, and finally 1. I didn't realize I'd lose so much strength in five days. I'm going to do this workout again in a few minutes. Time to engage beast mode...
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11-01-2012, 09:22 AM #1694
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11-01-2012, 12:41 PM #1695
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11-01-2012, 01:39 PM #1696
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11-02-2012, 11:51 PM #1697
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11-02-2012, 11:54 PM #1698
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11-03-2012, 04:41 AM #1699
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11-03-2012, 05:03 AM #1700
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11-03-2012, 05:50 AM #1701
- Join Date: Oct 2009
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 1,619
- Rep Power: 809
I am still doing them against a wall, but I can give you some advice on the beginning stage.
If you can't complete a full rep, then start with partials. Put something under your head, books, a jumper, whatever, and just press down to that. Even if the range of motion is only and inch, you will improve in time.
Don't neglect core exercises either, your whole body must be strong for a HSPU. Like I mentioned in my last post, I'm going to start working my grip strength more, as it really aids with balance. You can 'grip' the ground better with your fingers.Last edited by Mr.Serpent; 11-03-2012 at 05:59 AM.
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11-03-2012, 06:17 AM #1702
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11-03-2012, 12:01 PM #1703
He basically said to start with the most basic form of the exercise; ie, a regular pushup. Once you can achieve a pyramid of 10 you can then move on to a more difficult progression like close pushups. After that you can do something like: decline > hindu > dive bomber > clapping > side to side > one leg > one arm > one leg/one arm > planche... You can arrange the exercises however you like, that's just how I plan on advancing.
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11-04-2012, 01:42 PM #1704
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11-04-2012, 01:45 PM #1705
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11-04-2012, 01:51 PM #1706
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11-07-2012, 02:18 PM #1707
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11-09-2012, 02:12 PM #1708
Would like to add to your point.
Here is a quote from an article on T Nation with a gymnast coach about Gymnasts, their amazing physique using no external resistance.
Sommer: Gymnastics training does indeed build incredible strength. For example, I was not a particularly strong gymnast, yet I was able to do a double bodyweight deadlift and weighted chins with almost 50% extra bodyweight on my very first weight training attempts.
One of my student’s, JJ Gregory, far exceeded my own modest accomplishments. On his first day of high school weight lifting, JJ pulled a nearly triple bodyweight deadlift with 400 pounds at a bodyweight of 135 and about 5’3" in height. On another day, he also did an easy weighted chin with 75 pounds, and certainly looked as though he could've done quite a bit more. We’ll never know for sure because the cheap belt I was using at the time snapped.
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11-10-2012, 10:25 AM #1709
Thinking about doing bodyweight exercises for a month or so if for nothing else but a change in tempo if you will.
So, the pyramid thing...Do 1 set of 1 pullup, then 1 set of 2, then 3, 4, 5, etc up to 10, and count backwards, then call it a day?
Needless to say I'm a bit confused on the whole "pyramid" thing.
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11-10-2012, 10:27 AM #1710
yeah, and you can also make it a little bit more challenging by doing 10-30 push-ups after each set
can somebody critique my form on the pull-ups? did those yesterday
https://www.dropbox.com/s/oug5bjzk9a...2016.44.16.mp4SOHP : 265
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