Bevacl46 Posted January 10, 2014 Share Posted January 10, 2014 To sum up my fitness related history in a few words, I would simply state that I have never had a gym membership and honestly have no plans for obtaining one. My routines are built to fit a "home gym" style, and as I have just finished a rather grueling eight week diet, I am turning the page for a fresh start. Calisthenics is the name of the game at this point, and with only a few years of overall fitness experience, comments and suggestions would be greatly appreciated. Quote Link to comment Share on other sites More sharing options...
Bevacl46 Posted January 10, 2014 Author Share Posted January 10, 2014 I am currently on a 3 heavy/3 light day routine. Light Day 1 (3 Sets) DB Fly DB Press 30lbs / 12 reps (3 Sets) Decline DB Bench Decline DB Press 30lbs / 12 reps / 3 sets (3 Sets Standing DB Press 30lbs / 12 reps Incline Push Ups 25 reps (3 Sets) DB Overhead Tricep Ext. 30lbs / 8 reps 20lbs / 8 reps (3 Sets) Band Tricep Pull 20 reps Incline Close Grip Push Ups 20 reps Quote Link to comment Share on other sites More sharing options...
FJM Posted January 10, 2014 Share Posted January 10, 2014 Personally, i liked when i was doing convict conditioning program which is a program taken from book with that title. Program is based to six "goal movements", one arm push-up, one arm handstand push-up, one arm pull-up, one leg squat, stand to stand bridge and hanging leg raise. Book gives ten progressively difficult variations of each basic movement. I don't know if you can find that book from library, book can be quite expensive to buy if you don't have kindle or similar. Someone has also uploaded videos about techniques to youtube. http://www.youtube.com/user/ConvictConditioning Quote Link to comment Share on other sites More sharing options...
JoshW Posted January 10, 2014 Share Posted January 10, 2014 Pull ups will do the trick if you like bodyweight stuff! also buy fatgripz aswell, does wonders for your body just using your own weight Quote Link to comment Share on other sites More sharing options...
MattM Posted January 10, 2014 Share Posted January 10, 2014 I love BW work! Looking forward to following the log Quote Link to comment Share on other sites More sharing options...
Bevacl46 Posted January 10, 2014 Author Share Posted January 10, 2014 Personally, i liked when i was doing convict conditioning program which is a program taken from book with that title. Program is based to six "goal movements", one arm push-up, one arm handstand push-up, one arm pull-up, one leg squat, stand to stand bridge and hanging leg raise. Book gives ten progressively difficult variations of each basic movement. I don't know if you can find that book from library, book can be quite expensive to buy if you don't have kindle or similar. Someone has also uploaded videos about techniques to youtube. http://www.youtube.com/user/ConvictConditioning Took a quick look at the link you provided, awesome! Looks exactly like the stuff I've been working on, and the one arm pull-up is definitely a future goal of mine. I will have to check out that conditioning program you mentioned, thanks. Quote Link to comment Share on other sites More sharing options...
Bevacl46 Posted January 10, 2014 Author Share Posted January 10, 2014 Pull ups will do the trick if you like bodyweight stuff! also buy fatgripz aswell, does wonders for your body just using your own weight Fatgripz is an interesting idea, I had honestly never heard of the product. I will definitely consider it. Thanks! 1 Quote Link to comment Share on other sites More sharing options...
Bevacl46 Posted January 11, 2014 Author Share Posted January 11, 2014 Definitely one of my favorite routines during the week. Light Day 2 (3 Sets) Squats Lunges 20 reps (3 Sets) Boat Kicks 50 reps Boat Ext 20 reps One Arm Row 40lbs / 15 reps (3 Sets) Seated Rear Deltoid Fly 20lbs / 12 reps Front Deltoid Raise Bands / 12 reps (3 Sets) Overhead Shoulder Press 30lbs / 12 reps Monkey Curl 30lbs / 12 reps (3 Sets) One Arm DB Preacher Curl 30lbs / 10 reps Hammerhead DB Curl 30lbs / 10 reps (3 Sets) Reverse DB Curl 20lbs / 10 reps DB Cross Curl 20lbs / 10 reps Quote Link to comment Share on other sites More sharing options...
Bevacl46 Posted January 11, 2014 Author Share Posted January 11, 2014 A quick note about my daily exercise routine. I usually lift in the wee hours of the morning, then during the mid-afternoon I will push through a semi-rigorous core building and "calisthenic training" routine and if I am lucky, I will get in a 5k+ walk at night. As much as I would love to include my core building and Calisthenic training routine, I am frankly unable to due to the fact that many of the "moves" and "poses" I run through, I have not the faintest idea of what they are called. Any suggestions? Quote Link to comment Share on other sites More sharing options...
MattM Posted January 11, 2014 Share Posted January 11, 2014 You could always put a name to the pose, and add a description of what exactly it is... would that work? Nice work on the 'ceps Quote Link to comment Share on other sites More sharing options...
Bevacl46 Posted January 13, 2014 Author Share Posted January 13, 2014 Finally got in a nice heavy workout today! Heavy Day 1 (3 Sets) One Arm Push Ups 8 reps Archer Push Ups 8 reps (3 Sets) DB Fly DB Press 50lbs / 6 reps (3 Sets) Decline DB Bench Decline DB Press 50lbs / 6 reps (3 Sets) Standing Press (Burnout) 30lbs / 15 reps (3 Sets) Bodyweight Tricep Extension 15 reps (3 Sets) Overhead Tricep Extension 30lbs / 8 reps 20lbs / 8 reps Tricep Band Pull (Burnout) Quote Link to comment Share on other sites More sharing options...
Bevacl46 Posted January 14, 2014 Author Share Posted January 14, 2014 Heavy Day 2 (5 Sets) Sissy Squats 50lbs / 5 reps *Immediately followed by 10 reps, no weight (5 Sets) DB Deadlift 50lbs / 5 reps Lunges 20lbs / 12 reps (5 Sets) L-Sit (20 sec hold) Crunch/Leg Ext 12 reps (6 count) (5 Sets) Lying Leg Raises 12 reps (6 count) Quote Link to comment Share on other sites More sharing options...
Bevacl46 Posted January 15, 2014 Author Share Posted January 15, 2014 Heavy Day 3 (5 Sets) One Arm Row 50lb / 10 reps (5 Sets) Rear Deltoid Fly 20lb / 5 reps Band Rear Deltoid Fly 12 reps (5 Sets) Overhead DB Press DB Monkey Curl 50lb / 5 reps (5 Sets) Front Deltoid Raise Side Deltoid Raise 30lb / 5 reps (5 Sets) One Arm DB Preacher Curl 40lb / 5 reps (5 Sets) Reverse Grip DB Curl Standing Cross Curl 30lb / 5 reps Quote Link to comment Share on other sites More sharing options...
Bevacl46 Posted January 22, 2014 Author Share Posted January 22, 2014 (3 Sets) 1 Leg Squat 6 reps (5 Sets) DB Sissy Squats 50lb / 5 reps Sissy Squats 10 reps (5 Sets) DB Deadlift 50lb / 8 reps (5 Sets) DB Overhead Press Monkey Curl 50lb / 5 reps Quote Link to comment Share on other sites More sharing options...
MattM Posted January 22, 2014 Share Posted January 22, 2014 Nice work on the one leg squats! Those are a B****! Quote Link to comment Share on other sites More sharing options...
Bevacl46 Posted January 22, 2014 Author Share Posted January 22, 2014 (3 Sets) 1 Arm Push Ups 5 reps (3 Sets) Archer Push Ups 10 reps (3 Sets) DB Bench Press DB Close Grip Press 50lb / 5 reps (3 Sets) Standing DB Press 40lb / 5 reps Incline Push Ups 30 reps (3 Sets) DB Overhead Tricep Extension 30lb / 5 reps 20lb / 8 reps Band Tricep Pulldown (Burnout) 12 reps (holds the last rep 12 sec, the release on a count of 4 sec) Quote Link to comment Share on other sites More sharing options...
Bevacl46 Posted January 23, 2014 Author Share Posted January 23, 2014 A short workout today, (5 Sets) One Arm Row 50lb / 8 reps 40lb / 8 reps (5 Sets) DB Preacher Curl 40lb / 5 reps DB Hammerhead Curl 40lb / 5 reps (5 sets) DB Reverse Curl 30lb / 5 reps DB Cross Curl 30lb / 5 reps Quote Link to comment Share on other sites More sharing options...
Bevacl46 Posted January 27, 2014 Author Share Posted January 27, 2014 I had Gumby legs ... Yesssssss! Note: (100lbs = 2 50lb DBs ... *Sissy Squat, Squat, Deadlift) Sissy Squat 100lbs / 6 reps / 5 sets (10 "no weight" reps after each set) Squat 100lbs / 5 reps / 5 sets (10 "no weight" reps after each set) Boat Kick 25 reps / 5 sets Bicycle Kick 25 reps / 5 sets ... Complete quad burnout Deadlift 100lbs / 10 reps / 3 sets ... Tried for 5 sets but legs were shaking too much... wimpy. One Arm Row 50lb / 10 reps / 4 sets 30lb / 15 reps (immediately after each set) DB Preacher Curl 30lb / 5 reps / 3 sets Hammerhead Curl 30lb / 5 reps / 3 sets Planche *hold (Elbows bent at 90 degrees, legs off the ground. Have yet to accomplish this straight armed) 45 seconds Quote Link to comment Share on other sites More sharing options...
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