Eternity (07-16-2015)
If you're one of those people totally against calisthenics, and think the gym is the only way, I don't have any access to one so don't bother posting.
I found Calisthenics 7 months ago and it's honestly awesome, I didn't think it was possible to get into shape without a gym but I've proven myself wrong.
For those who aren't familiar, check out Frank Medrano:
He's a calisthenics athlete and the stuff he does is awesome imo.
Anyone else who does calisthenics?
Eternity (07-16-2015)
Definitely very very interesting. I will try this out.
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Although i need a bar :|
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Holy fuck oli... thanks for finding this, I will start doing this + running and till will get me toned out. I wish we could do this together and help each other out.
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"Endless Void."
As a boxer, I also do purely calisthenics
Can post my workout scheme here if you'd like x)
Can you show me a basic workout to start? Here is a basic build for me
I weight 190 and I am 5,11
I cannot do more then 15-20 push ups
I cannot do more then 2 pull ups
I can run on a tread mill for 15 min tops at a 5.0 speed. I am increasing the time by 30 seconds every week and when I reach half hour with 5.0 speed i will increase the speed. So yeah can you set me up?
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Eternity
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Boxing and calisthenics do go hand-in-hand. It'd be cool to see what you do.
I just managed to do one-armed pushups
Finding a bar is easier than you think - I promise that if you dedicate yourself, you'll see amazing results
You can still do pushups - I can't get enough of them now.
Last edited by Oliboli8769; 07-16-2015 at 11:21 PM.
SO I GIRLS WILL WANNA SUCK MY WEE-WEE WHEN I LIFT MY SHIRT? O_O HELLL YEAH BOIIIII.
so anyways I don't have a park with those kind of bars around my area where i live at, so what do I do about dips? I can get a pull up bar so i can do the following
push ups
pull ups
squats
running
What do i do about dips?
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Here's my daily routine where I purely work the muscles;
Push ups:
50 Regular push ups
10 Diamond push ups
Abs(as a kind of arms rest):
50 Regular sit-ups*
25(2) Elbow to opposite knee sit-ups*
25 Short sit-ups*
10 second all tense hold*
25 short sit-ups*
15 Neck pulls
10 second all tense hold*
15 side crunches (each side)
10 Dragonflags
10 pike-ups
10 V-ups
10 Tuck v-ups
15 arch ups
15 leg lifts
15 reverse leg lifts
3 minutes advanced plank
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Back to push-ups:
20 Diamond push-ups
20 1m wide push-ups
15 One-arm push ups (each arm)
10 Enclosed fists push-ups
10 Hands-up-front pyramid push-ups
10(2) Spartan push-ups
10(2) Archer push-ups
10(2) Explosive medicine ball push-ups
10 Back-tick push-ups
10 Knee-tick push-ups
10 Russian push-ups
10 X-position push-ups
10 Pseudo planche push-ups
10 Wrist-to-fist push-ups
10 Hindu push-ups
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Repeat the * marked abs exercises
Then there's some bar work:
MAX pull ups
1 min rest
10 Chin ups
10 Pull-ups
10 box chin-ups
10 high pull-ups
5 one arm pull-ups
10 Archer pull-ups
20 Rows
10 Wide chin-up
10 Lord-vital-x pull-ups
Followed by a few dips;
15 Dips
10 Elbow dips
20 Straight bar dips
10(2) archer dips
10 Knee tuck dips
finish off with max set dips
Then I continue to box, do lots of speed exercises to work the 'bulky' and 'pumped' feeling off from all the push-ups.
I can assure you if you do that everyday, you'll have alot of explosive and enduring muscles, with extremely fast speed.
For fat burning, as a 18 year old weighing 67-70 kg, I run at a high hill rate(approx. 10-15%) for 20 minutes, keep a stable heart rate near 155, speed usually a slow 7,3km/h to enforce the fat burn.
For running conditioning, I run 16km in an hour twice a week atleast, sometimes more if I feel like it
High speed and long distance running is one of the best things you can do for your body.
Last edited by Snake; 07-16-2015 at 11:38 PM.
Black (07-17-2015),Oliboli8769 (07-16-2015)
@Snake Fuck we have a similar routine actually, but I only work out every other day.
You run 16km in an hour? That's impressive, I've always been a long distance runner too.
I'm 16, 6'1, 80kg, actually caught quite a bulk just from calisthenics.
Two questions:
Do you ever get wrist pains from pushups, especially diamonds? I occasionally do and it sucks balls. Do you warm up your wrists?
Is it normal to get pain in the sternum when doing dips? From what I read it's caused by bad technique, but I still struggle with dips whatever I try because of an awful sternum pain.
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May as well just do pushups and work up to dips, but two chairs next to each other can even work.
If you get seriously into it, look to purchase a set of dip bars or equivalent.
Snake (07-17-2015)
16km/hour is like a boxing necessity, you don't run 16 an hour, you don't box nor are you conditioned properly, so the boxers say.
It's not easy, but after a while it's a habit. You're taller than I am, your weight is actually just fine. You're 6'1, long fella, I'm only 5'8.
I never get wrist pains, in any case. Before I start, I always do the 20 minutes run, atleast a 10 minutes of high-level ropeskipping and some hard cardio.
I had a fellow boxer who did get wrist pains, and all I can suggest (which truely helps) is to start doing wrist push-ups.
They're the kind of push-ups you have to develop and maintain, they don't come in just like normal push ups. You'll probably do 1-2 push-ups in the beginning in a horrible form, but then again, so does everyone else who starts.
I'd say work your way up to 10 wrist push-ups without pushing it too hard and your wrists will be stronger than ever.
I can tell you though, it'll hurt bad in the beginning.
I never get pain in the sternum when doing dips, never have, you must have a wrong technique.
This guy pretty much shows it all, great technique.
Nah nigga, I'm about that Gym life. Get them gainz up.
@Snake Thanks a lot for the advice - already thanked and repped, but here's my written thanks. I'll try out those wrist pushups, and I think I need new dip bars tbh, I'm way too tall for my set. Cheers.
Previous Names
Zavior
Xavier
Eternity
Azathoth
Eternity (again)
Add me on IM
Please press +Rep or Thanks if you find my work or found something I said helpful
"Endless Void."
Snake (07-17-2015)
All you have to do is lose fat for a six pack, and most surprisingly, the best way to lose fat is not by putting in max efforts, but actually keeping your heart rate steady on a fat-burning level. Ofcourse HIT is much more effective for quick results but 20 pounds over 2-3 months is easily do able.
I'd wish ya good luck, wonder how it goes. Your diet is the most important thing for you to be honest.
Oliboli8769 (07-17-2015)