Essential Calisthenics Thread

[Originalgangsta317]

I usually. Go to the park and do dip there. Thanks though

No problem, keep us updated

 

[Art Barr]

I meant benching in general should have little to do with strength

Not at all,....
Real talk,...
You could technically dead a whole bunch of shyt and not bench.
Yet, what means more in terms of strength.
If I can get 315, the fukk up off a me on my back.
While you can't.
That other shyt,...
You could technically drop that shyt, anywhere any ol way.
Or never move it at all, and bail to fail any ol way.
Yet on bench, if you fail.
You can't bail any ol way for safety.
You have to because of your own personal safety,...
Actually rack that shyt, securely in the EXACT place.
it needs to EXACTLY be to be racked.
That other shyt, to fail is some simple lemme toss this shyt,...drop this shyt.
Bench is oh shyt,...
I really. Really oh shyt,...
Danger will Robinson,...
Is anybody home with me,...
Why did I try to lift this shyt at the crib by my self.


Ma,....yo

And any other horror story of,...
If I don,'t gently sat this shyt on my waist right.
I won't have;

A pair of balls, chest, and a trachea.
to fukk right or live for the rest of my life, tho.


Art Barr

You survive every rep to set you bench.
That other shyt is for if you don't have a bench.
Nuffin can ever ever in life.
fukk with dat bench, my nikka.
Any nikka not trying to even say.
I need to hit the bench is soft as that motherfukk'n thang, Joe.

 

[Serious]

i aint reading all that shyt

 

[karim]

Not at all,....
Real talk,...
You could technically dead a while bunch of shyt and not bench.
Yet, what means more in terms if strength.
If I can get 315, the fukk up off a me on my back.
While you can't.
That other shyt,...
You could technical drop that shyt.
Or never move it at all, and bail to fail any ol way.
Yet on bench, if you fail.
You can't bail any ol way for safety.
You have to because of your own personal safety,...
Actually rack that shyt, securely in the EXACT place it needs to EXSCTLY be to be racked.
That other shyt, to fail is some simple lemme toss this shyt,...drop this shyt.
Bench is oh shyt,...
I really. Really oh shyt,...
Danger will Robinson,...
Is anybody home with me,...
Why did I try to lift this shyt at the crib by my self.


Ma,....yo

And any other horror story of,...
If I don,'t gently sat this shyt on my waist right.
I won't have;

A pair of balls, chest, and a trachea.
to fukk right or live for the rest of my life, tho.


Art Barr

You survive every rep to set you bench.
That other shyt is for if you don't have a bench.
Nuffin can ever ever in life.
fukk with dat bench, my nikka.
Any nikka not trying to even say.
I need to hit the bench is soft as that motherfukk'n thang, Joe.

 

[Art Barr]

That's why I said I still add the weights in and tell people its best to get the best of both worlds (Weights and Calisthenics)

But this is what I did when I was locked up my first year,and even then I said I went away from this and focused on weights the rest of my time incarcerated.

But the way this workout is made,its nothing weak about it and it builds strength and endurance,you will definitely see a difference in strength as long as you progress with this workout and stay consistent.

Alot of cats in the joint do straight calisthenics and can go bench 315 for reps without ever touching a weight.

Calisthenics is boring which is why alot of people throw it in the bushes,which is why there is a time limit and the only thing that increases is the reps.

Nothing baby about getting 180 pullups,400 dips and 400 Pushups in 30 mins.

Imma get that four hundo crunchs by the end of my second set of cluster compounds.

That ain't nuffin.
The pushups and crunchs not gon do me nuffin, but exercises.
i phased out, like two to three style physiques ago.
I got the real cheat code to this shyt and it actually has only three jailhouse style tips.
I found to be the most beneficial for a civilian.
Or a guy who has skimmed all the fat away.
As far as working out.
Then found what really works for aesthethics/strength.
without being on some powder tub bullshyt, or roids.
Plus, how to keep the Marathon of lifting going.
with only one exercise for max lifts for only four sets.


So, I know the cheat code for real, for real.







Art Barr

 

[Originalgangsta317]

i aint reading all that shyt

He talking some straight bullshyt

 

[Originalgangsta317]

Imma get that four hundo crunchs by the end of my second set of cluster compounds.

That ain't nuffin.
The pushups and crunchs not gon do me nuffin, but exercises.
i phased out, like two to three style physiques ago.
I got the real cheat code to this shyt and it actually has only three jailhouse style tips.
I found to be the most beneficial for a civilian.
Or a guy who has skimmed all the fat away.
As far as working out.
Then found what really works for aesthethics/strength.
without being on some powder tub bullshyt, or roids.
Plus, how to keep the Marathon of lifting going.
with only one exercise for max lifts for only four sets.


So, I know the cheat code for real, for real.







Art Barr

Man hell naw you have no clue what you talking about breh

 

[Art Barr]

nikka,...
It's yo set, nikka.



Art Barr

 

[Art Barr]

Man hell naw you have no clue what you talking about breh

nikka,...
I max 275 plus over at 223-227 crunches at the end of a compound heavy lift routine.
I do ten plus reps of compound heavy lifts.
That are built and sectioned over the while body and only do three days a week and look like Jeff seid at 38, my nikka.
I know what the fukk I am talking about, my nikka.

I work smart not hard and lol at nikkaz doing all that overtrain in the wrong shyt shyt.
Man, all that calisthetics and cardio shyt other than crunches..is for if you don't have any weights and locked.
If you nit lifting heavy you basically running a short workout sprintor a marathon on supplements and powder that you don't really know what is really in the shyt.

I don't take powders, or over the top supplements or vitamins.
I l, only take fish oil, lysine, 1 multiple, and 4000 mg vitamin c, daily.
My diet is bullshyt from chewy lemon heads, Mickie d's and two jailhouse health top cuisine old school commissary, your bed is your stove food items of tacos and spinach.

I work smart not hard and I swear to gawd I bench three fifteen on real weight and not that three plate with the bar shyt at egghead software liability of the gym comp style gym sets.
I lift on an ol school setup of bullshyt, too.
Yet, I still have better strength results.
than most guys with crazy deads and crazy static deep heavier bench routines.

I was without deading,...
Going and deading with lower back raise style lift 250-252.5, with multiple reps to fail.

I dead with a lower back style row and do a bar row about three ten, with lifts to fail in the middle of a compound cluster workouts.

Art Barr

 

[Originalgangsta317]

nikka,...
I max 275 plus over at 223-227 crunches at the end of a compound heavy lift routine.
I do ten plus reps of compound heavy lifts.
That are built and sectioned over the while body and only do three days a week and look like Jeff seid at 38, my nikka.
I know what the fukk I am talking about, my nikka.

I work smart not hard and lol at nikkaz doing all that overtrain in the wrong shyt shyt.
Man, all that calisthetics and cardio shyt other than crunches..is for if you don't have any weights and locked.
If you nit lifting heavy you basically running a short workout sprintor a marathon on supplements and powder that you don't really know what is really in the shyt.

I don't take powders, or over the top supplements or vitamins.
I l, only take fish oil, lysine, 1 multiple, and 4000 mg vitamin c, daily.
My diet is bullshyt from chewy lemon heads, Mickie d's and two jailhouse health top cuisine old school commissary, your bed is your stove food items of tacos and spinach.

I work smart not hard and I swear to gawd I bench three fifteen on real weight and not that three plate with the bar shyt at egghead software liability of the gym comp style gym sets.
I lift on an ol school setup of bullshyt, too.
Yet, I still have better strength results.
than most guys with crazy deads and crazy static deep heavier bench routines.

I was without deading,...
Going and deading with lower back raise style lift 250-252.5, with multiple reps to fail.

I dead with a lower back style row and do a bar row about three ten, with lifts to fail in the middle of a compound cluster workouts.

Art Barr

Nah.

Calisthenics is not only for when you locked up,why are you lying?

As I said I've seen plenty cats in the joint do straight calisthenics NO WEIGHTS and still bench 315+ like it was nothing.

Plus in prison they call weight lifting strength "Fake Strength" because the moment you stop lifting weights you lose your strength and your body starts looking like shyt.

Calisthenics keeps your body right and the strength is always there.

You take a guy lifting weights for a year and take a guy doing calisthenics for a year and they both take a year break,I bet the calisthenic guy looks better and is stronger

It's a method to calisthenics which is why I posted this workout, most people do Calisthenics in sets at their own pace which isn't going to get the results they looking for.

The workout posted will get you strong,lean and your cardio game on point.

Also one wrong move lifting weights you could fukk your joints up forever.

Calisthenics you rarely have that problem.

Quit talking bullshyt breh,when you havent even tried the workout

 

[semtex]

nikka,...
I max 275 plus over at 223-227 crunches at the end of a compound heavy lift routine.
I do ten plus reps of compound heavy lifts.
That are built and sectioned over the while body and only do three days a week and look like Jeff seid at 38, my nikka.
I know what the fukk I am talking about, my nikka.

I work smart not hard and lol at nikkaz doing all that overtrain in the wrong shyt shyt.
Man, all that calisthetics and cardio shyt other than crunches..is for if you don't have any weights and locked.
If you nit lifting heavy you basically running a short workout sprintor a marathon on supplements and powder that you don't really know what is really in the shyt.

I don't take powders, or over the top supplements or vitamins.
I l, only take fish oil, lysine, 1 multiple, and 4000 mg vitamin c, daily.
My diet is bullshyt from chewy lemon heads, Mickie d's and two jailhouse health top cuisine old school commissary, your bed is your stove food items of tacos and spinach.

I work smart not hard and I swear to gawd I bench three fifteen on real weight and not that three plate with the bar shyt at egghead software liability of the gym comp style gym sets.
I lift on an ol school setup of bullshyt, too.
Yet, I still have better strength results.
than most guys with crazy deads and crazy static deep heavier bench routines.

I was without deading,...
Going and deading with lower back raise style lift 250-252.5, with multiple reps to fail.

I dead with a lower back style row and do a bar row about three ten, with lifts to fail in the middle of a compound cluster workouts.

Art Barr

Bruh what the hell is wrong with you? None of that shyt you just said made any sense (as usual)

 

[Originalgangsta317]

Bruh what the hell is wrong with you? None of that shyt you just said made any sense (as usual)

Old ass forgot to take his meds lol

 

[LightSkinYeshua]

When I first got to the joint,I was about 145 pounds,I couldn't bench 135,so I was pretty weak.

My first year locked up I did straight calisthenics

Here was my routine:

Grab the stop watch and set it at 30mins and start it

I started off trying to complete 100 pullups,150 dips,150 body squats and 200 pullups within 30 mins or less,and everytime it got easier I added 2 reps to the pullups,5 reps to the dips,and 10 reps to the pushups and body squats. The best I ever got up to was 180 pullups,400 dips,450 pushups and 300 body squats in 30 mins,and knocked out 1,000 pushups every saturday in 45 mins.

The pushups and dips were done together,take a 5 min break,then the pushups and bodysquats were done together,and the 1,000 pushups saturdays were done alone.

For a year straight I did this with NO WEIGHTS and it cut me up something serious and gave me long wind,I was strong and in great shape,the first time I went back to the bench press I hit 135 like it was nothing,hit 225 easily and got a one rep of 300 pounds.

My squat,was about 275 ATG and 310 in the bucket(Prison slang for squating and making your butt touch the flat bench or a chair.)

But after I picked up the weights,I no longer did this crazy routine anymore,as I loved the weights.

But I just started this back up and started back from scratch and got 100 pullups,150 dips,150 body squats and 200 pushups in 20 mins breh's.

Try this,any questions feel free to ask.

Im trynna do this right now this shyt aimt easy. U was skinny 145 doing all this? Foh b

 

[Originalgangsta317]

Im trynna do this right now this shyt aimt easy. U was skinny 145 doing all this? Foh b

Some of you nikkas reading comprehension is terrible.

Reread it breh and get back to me.

But NO I was not 145 doing all that REREAD it and get back to me

 

[Thizz Khalifa.]

Alot of cats look like that in prison.

But the thing is people think every guy with skinny calves don't work legs and that is not true,you could squat 800 pounds and still have small calves if you don't work your calves directly.

Working legs and calves are two different things.

So don't assume because a guy has small calves he doesn't work legs, I saw guys in prison with very small calves who glutes,hamstrings, etc were extremely strong.

It's all in the genetics and how hard you work calves directly

Not true. If you work legs you're gonna have big calves