Boneless' Bodyweight Training

[Ivarboneless]

Messed up my elbow again, I feel really stupid. (might not be as bad as I think)

Hand: (by reps on earlier post I meant total reps & on my 40lb gripper)

1007 total reps on 3.5" 40lb gripper (Left Hand)

Bent 3 16D nails (they were way easier than normal 16D)

2 Armwrestles right and left hand all were draws. (stupid idea with left hand now my tendonitis hurts)

Abs:

1X130 slow legs raised head to knees situps

1X210 legs raised elbows across knees situps

1X170 legs raised elbows across knees situps

1X160 V-ups

1X2minute hollow hold

1X30second L-sit

1X1minute side plank both sides

Leg:

2mile run

The 500 closes I did a couple days ago were really easy so I am stepping it up. The crappy grippers handle coverings tore off...I guess they weren't built for lots of reps. I am trying to get my left hand back to even strength with my right hand which is why I didn't do any closes right handed.

Edited June 21, 2006 by Ivarboneless

[Ivarboneless]

Hand hurts but I don't think it is tendonitis like it was last time I think it's just soreness. Elbow is better but I still need to watch it.

I had three hours of gymnastics today.

Hand:

Did quite a bit of axe levering.

Gripped a bit.

I have been reading about levering and Slim and it really inspired me. I can't say if I'll really take up levering, but I was really motivated to keep driving towards my goals.

[ArchRaid]

Yeah...that man is pretty insane (slim). Good work with all of the bodyweight training...very impressive. Keep it up! .

[Ivarboneless]

Thanks for the kind words bro. Good luck on your gripper goals.

Wow I am sore today from gymnastics.

My workout today was pretty much doing lots of yard work. I felt like I just needed a good long rest day.

Hand:

2X1 finger (middle each hand) chins (wow I got bad at these in a hurry)

2X5second one arm hangs wearing a thick oven mit, These are sweet. (not a max effort just testing)

Sparse levering

Foot:

2X5second hangs upside down by flexing my feet (on a bar. Not a max but they hurt.)

1X30second toe stand

[Ivarboneless]

Still sore from gymnastics. Hand is sore but I still don't think it is trendinitis.

Hand:

2X1 #1 close

Trainer closed over and over in many different ways (invert, 2 fingers, 3 fingers, normal, probably others)

2X50 thumb and index lateral squeezes on a ball (starting to train for the rafter chin)

3X1 rafter chins

1X2 rafter chins

1X10second rafter hag in middle

Lots of axe levering

1X5second one arm hangs with oven mit

1X1 middle finger (both hands) chin

Abs:

1X130 slow legs raised dhead to knees situps

1X210 legs raised elbows across knees situps

1X170 legs raised elbows across knees situps

1X160 V-ups

1X2minute 10second hollow hold

Chins:

1X1 one arm chin (each arm)

Handstand:

1X2 L-sit press to tuck planche press to handstand return to planche return to L-sit

Toe:

1X30second toe walk

My friend brought over his grippers today and I closed the #1 and the trainer but I am afraid the #2 proved too much. I was really impressed with this as I don't really grip all that much just my 40lb and 30lb grippers, and other than that all I do is bodyweight stuff. I was also impressed to find out that my own mother can close the trainer rather easily.

[Ivarboneless]

Hand is sore. Elbow is great.

Hand:

2X50 thumb/index lateral squeezes (left hand on a ball)

1X5second one arm oven mit hang (each hand)

1X15 frog presses

Bent 1 16D

Abs:

1X130 slow legs raised head to knees situps

1X20 knee to chest raises (bar)

1X20 knee to chest raises (in support on rings with rings turned 45 degrees)

1X5 ab circles each direction in all three positions

1X5 dragon flags

Pull/chinups:

1X30 chins (finally got it back)

1X25 pullups

2X1 one arm chin (each arm. almost got two reps each arm...chin just wouldn't clear the bar.)

Muscle-up:

2X1 (monkeybar railing)

Really weird workout today. I just did whatever I felt like doing. The ab work felt like a joke, but I was just unmotivated today I guess. Happy with the chinups, but the muscle-ups were horrible. Hopefully I can pick it back up tomorrow.

Edited June 25, 2006 by Ivarboneless

[Ivarboneless]

Hand is sore, but I hold on to the hope that it is just muscle soreness. Elbow is feeling weird.

Hand:

1Xslow monkey bar traverse, mid/ring only (slow meaning 2sec pause in one arm lock off, 2 finger!!)

1X2 1 finger (mid each hand) pullups

1000 total squeezes on a ball each hand (thumb/index lateral squeeze)

2X10second three finger hang in a half crimp on a 1/2" ledge

2X5second hang 2 finger (mid/ring) in half crimp from 1/2" ledge

2X5second hang 2 finger (mid/index) in half crimp on 1/2" ledge

5X30 second pronated gooseneck

5X30 second supinated gooseneck

(see abs)

Abs:

1X130 slow legs raised head to knees situps

1X210 legs raised elbows across knees situps

1X170 legs raised elbows across knees situps

1X170 V-ups

1X2minute hollow hold

5X15 hanging knee to chest raises 1" ledge (3 finger, 2X4 finger and last 3 finger 1/2 crimp, 3 finger open)

Pushups:

1X105

1X20 1:1

Handstand:

1X1 handstand pushups

2X2 handstand pushups

2X3 handstand pushups

1X4 handstand pushups

Planche:

3X4sec straddle planche attempts

5X10sec advanced tuck planche

1X10 second advanced tuck planche on rings

3X10 ball planche pushups

1X3 ball planche pushups on rings (1 feels harder than 10 on the floor!)

2X35sec ball planche hold

Iron Cross:

1X20 second touch to pullout

1X10 touch pullouts (touch held 2 seconds)

3X5 touch pullouts (touch held 2 seconds)

Toe:

2X30 second toe stand

1X45 secod toe stand

1X1 minute toe stand (one toe stand maybe coming shortly)

[Davesbeard]

How far are you from a plance pushup? I saw a video of a breakdancer doing some crazy moves then doing some easy looking planche pushups reps at then end. Crazy stuff! It'll be an awesome feat of strength when you get it.

[Ivarboneless]

Beard,

I am maybe a year and a half away from planche pushups like bboy junior does, but I can do some mean ball planche pushups.

Hand felt good, but I ripped my skin doing all the reps. Being in gymnastics I am used to rips so I don't think it will slow me down much. I will wait until thursday to resume gripper work.

Hand:

250 total reps IM Trainer (left hand only)

1X10 inverted closes Trainer (after the 250, left hand)

25 Trainer closes (right hand)

1000 squeezes on a ball (left hand)

Lots of #1 attempts (Right hand, I closed this the other day I guess yesterday tired me out)

Loads of thumb crimping training (I am trying to hang by my thumbs from a 1" ledge)

4X250 finger flicks

Abs:

5X30second L-sit

2X10 Tuck L (hold for 2) extend to L (hold for 2) and repeat

1X10 hanging leg lifts

Back:

1X2minute arch hold

1X50 leg raises

1X50 torso raises

Neck:

5X30second neck plank

5X30second neck bridge

1X30second (each side) neck armwrestles

Flag Lever:

3X2second advanced tuck flag lever(each direction)

1X2second FLAG LEVER...GOAL ACHEIVED!! (each direction) I used to think this was impossible

After seeing a bunch of team members busting the flag levers I decided to progress towards it, and victory at last. Thanks to the man behind beastskills.com I picked up the tuck flag lever wich allowed me to progress. I have been steadily gaining weight, but apparently it is not affecting my strength.

[Davesbeard]

Beard,

I am maybe a year and a half away from planche pushups like bboy junior does, but I can do some mean ball planche pushups.

Hand felt good, but I ripped my skin doing all the reps. Being in gymnastics I am used to rips so I don't think it will slow me down much. I will wait until thursday to resume gripper work.

Hand:

250 total reps IM Trainer (left hand only)

1X10 inverted closes Trainer (after the 250, left hand)

25 Trainer closes (right hand)

1000 squeezes on a ball (left hand)

Lots of #1 attempts (Right hand, I closed this the other day I guess yesterday tired me out)

Loads of thumb crimping training (I am trying to hang by my thumbs from a 1" ledge)

4X250 finger flicks

Abs:

5X30second L-sit

2X10 Tuck L (hold for 2) extend to L (hold for 2) and repeat

1X10 hanging leg lifts

Back:

1X2minute arch hold

1X50 leg raises

1X50 torso raises

Neck:

5X30second neck plank

5X30second neck bridge

1X30second (each side) neck armwrestles

Flag Lever:

3X2second advanced tuck flag lever(each direction)

1X2second FLAG LEVER...GOAL ACHEIVED!! (each direction) I used to think this was impossible

After seeing a bunch of team members busting the flag levers I decided to progress towards it, and victory at last. Thanks to the man behind beastskills.com I picked up the tuck flag lever wich allowed me to progress. I have been steadily gaining weight, but apparently it is not affecting my strength.

Ah ok, still. It'll happen before you know it

bboy Junior also has one incredibly light leg which is why he limps so that gives him an advantage (you probably already knew that)

Whats a flag lever? Google came up with nothing. Must be pretty impressive if you think its hard

[Ivarboneless]

The flag.

Pretty tough skill, but the hardest part is finding somewhere to practice. Looks pretty sweet when you're having fun at the rock gym, I don't bust them on real rock though it's to hard to fing a decent spot. I train both sides of the flag so I don't get lopsided, but I don't know if that's important.

Fun skill to have since once you have it down you can do it on just about any vertical pole.

[smp76]

The flag.

Pretty tough skill, but the hardest part is finding somewhere to practice. Looks pretty sweet when you're having fun at the rock gym, I don't bust them on real rock though it's to hard to fing a decent spot. I train both sides of the flag so I don't get lopsided, but I don't know if that's important.

Fun skill to have since once you have it down you can do it on just about any vertical pole.

Have you ever seen the old picture of Dan Osman doing a flag on a flake route solo about 150ft off the deck? Not the safest of moves but man is it a great picture. As far as places to do flags have you tried looking at elementary school playgrounds? Lots of thin bar jungle gym stuff ther man.

-Sean

[Ivarboneless]

I have seen that picture, crazy stuff .

I do flags on my jungle gym in my backyard. I'm lucky that I have an easily accessible place to train.

[Ivarboneless]

Hand feels good. I have no pain except for the rip. My back on the other hand feels a little tweaked from the flag levers, I may have to watch this one.

Hand:

3X1 #1 closes RH (I couldn't put gripping off I just had to try)

5,000 total thumb/index lateral squeezes on a ball (each hand)

5X150 extensors in sand bucket

1X16D (fake one, it was way too easy for 16D)

2X60D (suprised at how easy these were)

1X 1/4" X 6" long bolt

Abs:

1X130 slow legs raised head to knees situps

1X220 legs raised elbows across knees situps

1X170 legs raised elbows across knees situps

1X2minute side plank (each side, V-ups hurt my back)

1X2minute hollow hold

Leg:

walked 4miles round trip to home depot to get some stuff to bend. I was rather impressed with my bending, and I plan on going back thursday to pick up a load of 60D's.

I started bending real stuff today. I felt that bending 16D's was harder than the 60D's that they had at the home depot. I tested my friends #1 to find out it's rating, and the thing came out at 1.49. I really like bending and I think I'll give it a go. Rest day today gymnastics tomorrow.

[don chi]

Once you start bending my man, that's all she wrote. Prepare for a lot of fun and a lot of hurt.

1/4" stock starting out huh? I still can't get that stuff.

[Ivarboneless]

Hand feels pretty good. Elbow is a little messed up from half cross pullouts.

Three hours of gymnastics today.

Hand:

1X60D

1X 1/4" X 6" long bolt

Handstand:

multiple straight arm straddle presses

I am going to walk back to home depot tomorrow to get more stuff to bend. I didn't know what kind of stuff I would be able to bend so I just got a small amount.

[Ivarboneless]

Hands are sore so I decided to put off gripping until tomorrow. The rip on my finger doesn't feel too good either, but I hope I can tough it out.

Hand:

10 Trainer closes left hand (all trainer stuff is no set)

10 inverted Trainer closes left hand

3X1 #1 closes right hand

6X1/4" X 6" carriage bolt

3X60D galvanized (harder than last set)

1X 1/4" X 5" carriage bolt

Handstand:

1X5 handstand pushups

1X6 handstand pushups (couldn't press out the 7th)

1X8second wide arm handstand

Walked two miles to the home depot then bought 30lbs of 60D galvanized nails and walked the two miles back home...which was a workout in itself. I also bought some other bolts and nails of different sizes. I really like bending, but boy does it take a toll on your wrists! I think I better rest up for a while. I might hit the rafters tomorrow or do some crimp training, but I am going to the rock gym saturday so I don't know maybe I'll just do grippers.

[Ivarboneless]

Hand hurts pretty bad, so I skipped gripping today.

Hand:

1X 1/4" X 6" carriage bolt

Attempted a heart but my hands are too beat from whatever else I have been doing to make them tired.

Axe levered a bit

Hung in an inverted hang on rings by my 2 middle fingers (going to try a back lever that way)

1X20 frog presses

1X15 frog presses

1X10 frog presses

1X5 frog presses

5X150 extensors in sand bucket

Pushups:

2X20 fingertip pushups 1:1

2X1 one arm pushups (each side)

1X5 one arm pushups (each side)

Handstand:

1X1minute hold

1X10 shoulder touches each side

Abs:

1X130 slow legs raised head to knees situps

1X220 legs raised elbows across knees situps

1X170 legs raised elbows across knees situps

1X2minute side plank (each side)

1X2minute 10 second hollow hold

Leg:

ran for 2 miles

I feel like a beat dog right now, so I took a rest day today. Hand hurt really bad today so I decided I will have to make extensors a regular thing. My back hurts a good deal so I couldn't do my V-ups. Maybe I should take a break for a couple days.

[Ivarboneless]

I went to the rock gym for 5 hours today.

Hand: (besides rock gym)

1X1/4" X 6" carriage bolt

1X60D

My wrist hurts pretty bad at the base of my thumb in the tendon area and on up my forearm for about two inches, any ideas as to what it is? I think it's probably from bending (DO stomach level for me), but it was fine until the end of my rock climbing session....so maybe it's just sore?

Again any ideas as to what is wrong with my wrist? It has only been hurting today. Tendon injury or muscle pain?

[unseenbeat]

I went to the rock gym for 5 hours today.

Hand: (besides rock gym)

1X1/4" X 6" carriage bolt

1X60D

My wrist hurts pretty bad at the base of my thumb in the tendon area and on up my forearm for about two inches, any ideas as to what it is? I think it's probably from bending (DO stomach level for me), but it was fine until the end of my rock climbing session....so maybe it's just sore?

Again any ideas as to what is wrong with my wrist? It has only been hurting today. Tendon injury or muscle pain?

You do use your wrists when climbing, I would assume right now you're just sore. However, I'm not you, and therefore can't feel where the pain is, so I don't know.

[Ivarboneless]

Wrist feels better, but I am still going to have to be careful. I think it was just muscle soreness. Hand is sore. Back hurts too bad for V-ups, I think I am going to have to cut ab stuff which frustrates me because my abs are feeling strong right now and my numbers are climbing.

Hand:

5X150 extensors in sand bucket

2X 1/4" X 6" carriage bolt

Abs:

1X130 slow legs raised head to knees situps

1X230 legs raised elbows across knees situps

1X180 legs raised elbows across knees situps

1X2minute side plank (each side)

1X2minute 10 second hollow hold

Leg:

Ran two miles

Toe:

Did some toe walking

Planche:

2X2sec straddle planche attempt (did these at the end of my workouts because I forgot)

6X10second advanced tuck planche

2X35 second ball planche

1X10second ball planche on rings

5X10 ball planche pushups

Planche leans on floor

Pushups:

1X40 1:1

1X20 1:1

1X10 2:2 elbows in

1X5 tiger bends

Iron Cross:

1X20 second touch (Easy. I think I am going to do 30 seconds from now on)

I have been trying to put on weight for my backpacking trip. As far as I can tell my extra weight has not affected my strength at all, and in fact my numbers are still climbing just like I had hoped they would. My cardio has greatly improved and I think I am in good shape (2 weeks until the trip). My ball planche is now finally past the 30 second barrier and at a solid 35 seconds even after a lot of other ab and arm work (probably at least 45 fresh). I think my planche should be coming around before meet season, provided that I keep working it.

[Ivarboneless]

Three hours of gymnastics practice today. Hand is still sore. The wrist pain I was feeling was mostly muscle soreness since it is all gone now, but my wrist is still tired and I need to rest it.

Hand:

3X1/4" X 6" carriage bolts

1X60D

Maltese:

extra maltese work on my rings with a spot

I got my friend to join gymnastics, and I think he has a new respect for gymnasts. Good gymnastics practice today, but it was kind of light so I added extra maltese work. I just can't seem to stop bending! I need to give my wrists a rest but I just can't seem to put the bolts down! If I escape to the backpacking trip without injuring myself I will have a good long rest to recuperate (but I will bend a few up in the mountains).

[Ivarboneless]

I finally took a complete break from bending today, but I had to go and put the bolts out of reach so I wouldn't be able to just grab one. I took a rest day for pretty much every bodypart except some choice hand exercises and a light run.

Hand:

5X200 extensors in sandbucket

5,000 total thumb/index lateral squeezes on ball

Leg:

1mile run

My hand is still sore from gripping type stuff so I need to do some contrast baths. My back feels a bit better, but I can't really judge since I didn't do any exercises. Gymnastics tomorrow.

[yingcpa]

I really feel you should do workouts that do not stress your hands and wrists until they are completely healed. You have been complaining about hand/wrist pain for a long time.

I finally took a complete break from bending today, but I had to go and put the bolts out of reach so I wouldn't be able to just grab one. I took a rest day for pretty much every bodypart except some choice hand exercises and a light run.

Hand:

5X200 extensors in sandbucket

5,000 total thumb/index lateral squeezes on ball

Leg:

1mile run

My hand is still sore from gripping type stuff so I need to do some contrast baths. My back feels a bit better, but I can't really judge since I didn't do any exercises. Gymnastics tomorrow.

[Ivarboneless]

Yeah I probably shouldn't be doing grip work, but since I added extensors it has gotten better. I don't think that I am injured like I was when I first started gripping, I think it is just soreness.

Back is really sore, I think it's messed up again . Hand felt good today. Again no bending, but it still took all I had not to pick up those bolts or grippers.

Three hours of gymnastics today. Planche and maltese training is rough.

Hand:

4X1 #1 closes right hand

2X#1 attempt left hand (no pain, so I didn't push it)

Handstand:

2X1 straight arm straddle press (first one followed by 20sec hold)

1X8sec wide arm handstand

Leg:

1mile walk while juggling three oranges

I have been icing my hand and doing extensor work and my hand is already starting to feel better. I am pretty sure I can close the #1 left hand in a MM set, because a couple days ago I gave it a half hearted attempt after my workout and got it to a hair width.

Edited July 6, 2006 by Ivarboneless