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  1. #1
    Oliboli8769's Avatar
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    Anyone here do Calisthenics? (Bodyweight Workout)

    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?
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  3. #2
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    Definitely very very interesting. I will try this out.

    - - - Updated - - -

    Although i need a bar :|


    - - - Updated - - -

    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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    As a boxer, I also do purely calisthenics

    Can post my workout scheme here if you'd like x)
    Need a custom image title? Check out my thread






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    Quote Originally Posted by Snake View Post
    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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  6. #5
    Oliboli8769's Avatar
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    Quote Originally Posted by Snake View Post
    As a boxer, I also do purely calisthenics

    Can post my workout scheme here if you'd like x)
    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

    Quote Originally Posted by Eternity View Post
    Definitely very very interesting. I will try this out.

    - - - Updated - - -

    Although i need a bar :|


    - - - Updated - - -

    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.
    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; 07-17-2015 at 12:21 AM.
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    Not really vouches but just some quotes I like from kind people.
    Quote Originally Posted by Hunter View Post
    No other section contributor is like you though.
    Quote Originally Posted by IPlayTheGames View Post
    You're one of the only people still active on this section. I respect that.
    Quote Originally Posted by Chaos View Post
    you're the reason i still take pride in this section oli
    Quote Originally Posted by ImThrowingMyLifeAway View Post
    Back at it again with the releases, you need a reward.
    Quote Originally Posted by TheSuperD View Post
    As always - great. Thank you very much for this one here.
    Quote Originally Posted by Chaos View Post
    Oli at it again with the dope programs
    Quote Originally Posted by Hrodes View Post
    +Rep, you are the best, mate
    Quote Originally Posted by Subaru` View Post


    I remember you :O

    I used to watch your videos years ago haha.
    Quote Originally Posted by Xenyst View Post


    Well you are the god of AQW section and always a friend in my book so you know.
    Quote Originally Posted by qaqwer View Post
    Oli, you the real mvp
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    oli is the best
    Quote Originally Posted by xaviar View Post

    Haha but true oli is pretty epic.
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    oli's ass is delicious
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    He Helps Many New Member As Much As He Can And I Respect Him As A Player
    Quote Originally Posted by xaviar View Post
    The Least Selfish Person I Know In Aqw Community
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    #GoodGuyOli
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  7. #6
    Eternity's Avatar
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    Quote Originally Posted by Oliboli8769 View Post
    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
    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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  8. #7
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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

    -

    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

    -

    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; 07-17-2015 at 12:38 AM.
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  10. #8
    Oliboli8769's Avatar
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    @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.

    - - - Updated - - -

    Quote Originally Posted by Eternity View Post

    What do i do about dips?
    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.
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    Not really vouches but just some quotes I like from kind people.
    Quote Originally Posted by Hunter View Post
    No other section contributor is like you though.
    Quote Originally Posted by IPlayTheGames View Post
    You're one of the only people still active on this section. I respect that.
    Quote Originally Posted by Chaos View Post
    you're the reason i still take pride in this section oli
    Quote Originally Posted by ImThrowingMyLifeAway View Post
    Back at it again with the releases, you need a reward.
    Quote Originally Posted by TheSuperD View Post
    As always - great. Thank you very much for this one here.
    Quote Originally Posted by Chaos View Post
    Oli at it again with the dope programs
    Quote Originally Posted by Hrodes View Post
    +Rep, you are the best, mate
    Quote Originally Posted by Subaru` View Post


    I remember you :O

    I used to watch your videos years ago haha.
    Quote Originally Posted by Xenyst View Post


    Well you are the god of AQW section and always a friend in my book so you know.
    Quote Originally Posted by qaqwer View Post
    Oli, you the real mvp
    Quote Originally Posted by Atheoi View Post
    oli is the best
    Quote Originally Posted by xaviar View Post

    Haha but true oli is pretty epic.
    Quote Originally Posted by Atheoi View Post
    oli's ass is delicious
    Quote Originally Posted by xaviar View Post
    He Helps Many New Member As Much As He Can And I Respect Him As A Player
    Quote Originally Posted by xaviar View Post
    The Least Selfish Person I Know In Aqw Community
    Quote Originally Posted by adimarky View Post
    #GoodGuyOli
    Quote Originally Posted by meme View Post

    #Oli4Contributor2k16
     
    All on the BattleOn section


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    Snake (07-17-2015)

  12. #9
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    Quote Originally Posted by Oliboli8769 View Post
    @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.
    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.
    Need a custom image title? Check out my thread






  13. #10
    Confluency's Avatar
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    Nah nigga, I'm about that Gym life. Get them gainz up.
    Been around these parts since '10.

  14. #11
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    @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.
    Contact Me: All Of My Social Media
     

    Not really vouches but just some quotes I like from kind people.
    Quote Originally Posted by Hunter View Post
    No other section contributor is like you though.
    Quote Originally Posted by IPlayTheGames View Post
    You're one of the only people still active on this section. I respect that.
    Quote Originally Posted by Chaos View Post
    you're the reason i still take pride in this section oli
    Quote Originally Posted by ImThrowingMyLifeAway View Post
    Back at it again with the releases, you need a reward.
    Quote Originally Posted by TheSuperD View Post
    As always - great. Thank you very much for this one here.
    Quote Originally Posted by Chaos View Post
    Oli at it again with the dope programs
    Quote Originally Posted by Hrodes View Post
    +Rep, you are the best, mate
    Quote Originally Posted by Subaru` View Post


    I remember you :O

    I used to watch your videos years ago haha.
    Quote Originally Posted by Xenyst View Post


    Well you are the god of AQW section and always a friend in my book so you know.
    Quote Originally Posted by qaqwer View Post
    Oli, you the real mvp
    Quote Originally Posted by Atheoi View Post
    oli is the best
    Quote Originally Posted by xaviar View Post

    Haha but true oli is pretty epic.
    Quote Originally Posted by Atheoi View Post
    oli's ass is delicious
    Quote Originally Posted by xaviar View Post
    He Helps Many New Member As Much As He Can And I Respect Him As A Player
    Quote Originally Posted by xaviar View Post
    The Least Selfish Person I Know In Aqw Community
    Quote Originally Posted by adimarky View Post
    #GoodGuyOli
    Quote Originally Posted by meme View Post

    #Oli4Contributor2k16
     
    All on the BattleOn section


  15. #12
    Eternity's Avatar
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    Quote Originally Posted by Oliboli8769 View Post
    @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.

    - - - Updated - - -



    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.
    I am just trying to get a 6 pack going, I will want to lose the extra 20 pounds I have first so it's back to running tommorow. Then I will start with the other exercises. I am hoping in 2-3 months i see results -I will post back when it's going
    Previous Names
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    Azathoth


    Please press +Rep or Thanks if you find my work or found something I said helpful

    "Endless Void."



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  17. #13
    Oliboli8769's Avatar
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    Quote Originally Posted by Eternity View Post

    I am just trying to get a 6 pack going, I will want to lose the extra 20 pounds I have first so it's back to running tommorow. Then I will start with the other exercises. I am hoping in 2-3 months i see results -I will post back when it's going
    6-packs are overrated tbh. Luckily calisthenics involves compound exercises so you're working your core (to some extent) all the time anyway.
    Losing weight is key though, I'll expect to hear back from you - dedication is key
    Contact Me: All Of My Social Media
     

    Not really vouches but just some quotes I like from kind people.
    Quote Originally Posted by Hunter View Post
    No other section contributor is like you though.
    Quote Originally Posted by IPlayTheGames View Post
    You're one of the only people still active on this section. I respect that.
    Quote Originally Posted by Chaos View Post
    you're the reason i still take pride in this section oli
    Quote Originally Posted by ImThrowingMyLifeAway View Post
    Back at it again with the releases, you need a reward.
    Quote Originally Posted by TheSuperD View Post
    As always - great. Thank you very much for this one here.
    Quote Originally Posted by Chaos View Post
    Oli at it again with the dope programs
    Quote Originally Posted by Hrodes View Post
    +Rep, you are the best, mate
    Quote Originally Posted by Subaru` View Post


    I remember you :O

    I used to watch your videos years ago haha.
    Quote Originally Posted by Xenyst View Post


    Well you are the god of AQW section and always a friend in my book so you know.
    Quote Originally Posted by qaqwer View Post
    Oli, you the real mvp
    Quote Originally Posted by Atheoi View Post
    oli is the best
    Quote Originally Posted by xaviar View Post

    Haha but true oli is pretty epic.
    Quote Originally Posted by Atheoi View Post
    oli's ass is delicious
    Quote Originally Posted by xaviar View Post
    He Helps Many New Member As Much As He Can And I Respect Him As A Player
    Quote Originally Posted by xaviar View Post
    The Least Selfish Person I Know In Aqw Community
    Quote Originally Posted by adimarky View Post
    #GoodGuyOli
    Quote Originally Posted by meme View Post

    #Oli4Contributor2k16
     
    All on the BattleOn section


  18. #14
    Snake's Avatar
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    Quote Originally Posted by Eternity View Post

    I am just trying to get a 6 pack going, I will want to lose the extra 20 pounds I have first so it's back to running tommorow. Then I will start with the other exercises. I am hoping in 2-3 months i see results -I will post back when it's going
    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.
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  19. #15
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    Quote Originally Posted by Oliboli8769 View Post
    I'm 16, 6'1, 80kg, actually caught quite a bulk just from calisthenics.
    I'm 15 6,1 and 90kg

    Really need to lose weight lol

    thanks for showing me this, never knew anything of this sort existed
    Not going for 6 pack as much as losing my excess fat. will let you guys know how it goes
    Last edited by Black; 07-17-2015 at 01:54 AM.

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