Essential Calisthenics Thread

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Originalgangsta317

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DonKnock said:
This is really the key to not "overtraining" but people get impatient and want to jump right in or move up too fast :francis:


Seeing it all the time with running, the threshold for injury hits a lot quicker there tho:francis:
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They want an Arnold Schwarzenegger body in 1 day and that's peoples problem,this takes time and dedication, you don't get buff on accident
 
RicanFury

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Originalgangsta317 said:
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 pushups 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.
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respect OG. did you do this everyday or took days off in between? any cardio? what u ate after?
 
Carolina Slim

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@Originalgangsta317 Help me out for a minute, my dude. Preciate all the game you've dropped in here, bout to try and incorporate this into my stronglifts program. I'ma lay out what I'm thinking, you put me on game. M-W-F I do my lifts. I'm thinking I can incorporate the pushups, dips and squats on the off-days (Tues, Thurs, Sat, maybe even Sunday). I don't have a pull up bar, frankly I'm nervous about tearing up my doorways with that stuff, so what are your suggestions to incorporate the pullups? I'm :flabbynsick: with pullups anyway, so I'm thinking would I just do lat pulldowns/inverted rows or even the assisted pullup joint while I'm at the gym?

You :myman: with all this, bruh. :salute:
 
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RicanFury said:
respect OG. did you do this everyday or took days off in between? any cardio? what u ate after?
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At first I did it every other day or every two days as my body had to get adjusted to high volume of work,but once I got the hang if it I did it everyday,besides Saturdays and Sundays. And no this is cardio,which is why you'll get strong,diesel and ripped from it,I got to the point where sometimes I would knock out 200 dips, 300 pushups and 150 pull ups in 25 mins,that's cardio.

And I'd eat ramen noodles,beef sticks, milk,refried beans,fish,etc,not a lot of good foods to choose from in the joint
 
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Carolina Slim said:
@Originalgangsta317 Help me out for a minute, my dude. Preciate all the game you've dropped in here, bout to try and incorporate this into my stronglifts program. I'ma lay out what I'm thinking, you put me on game. M-W-F I do my lifts. I'm thinking I can incorporate the pushups, dips and squats on the off-days (Tues, Thurs, Sat, maybe even Sunday). I don't have a pull up bar, frankly I'm nervous about tearing up my doorways with that stuff, so what are your suggestions to incorporate the pullups? I'm :flabbynsick: with pullups anyway, so I'm thinking would I just do lat pulldowns/inverted rows or even the assisted pullup joint while I'm at the gym?

You :myman: with all this, bruh. :salute:
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Yes I'd start off with maybe 2 days of this,because you still gotta get your rest days,but how much do you weigh? Those pull up bars are very sturdy bruh,I'm 212 and sometimes attach 60 pounds extra to me while doing pull ups and my door frame is perfectly fine. But yes lat pull downs will help,but nothing better than doing actual pull ups.
 
Carolina Slim

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Originalgangsta317 said:
Yes I'd start off with maybe 2 days of this,because you still gotta get your rest days,but how much do you weigh? Those pull up bars are very sturdy bruh,I'm 212 and sometimes attach 60 pounds extra to me while doing pull ups and my door frame is perfectly fine. But yes lat pull downs will help,but nothing better than doing actual pull ups.
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I'm thinking of copping this, it even has bands for suspension with too

Shamrock Triple Gym - The only dips and pull up doorway bar
 
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CoolConnoisseur said:
Read the entire thread today and decided to give it a go tonight..

pushups 60
squats 80
dips 100
pull-ups 10..:mjcry:

Still had 10 minutes to spare but my arms were shot so I biked then dipped. This body weight joint is legit as fukk man. I'm 5'11, 150 and had a young nikka feelin OD frail brehs :snoop:. I want to incorporate this in my weekly routine. Currently doing this "Fierce V" program:

Workout A
Split Squat 3x8 (each leg)
Bench 3x8 (If you don’t have a bench do floor press)
DB Rows 3x8 (One arm on bench, back parallel to floor)
Reverse Flies 3x10
Calf raises 2x15/French Press 2x10 Superset

Workout B
Walking Lunge 3x8 (each leg)
Overhead Press 3x8
Romanian Deadlift or Straight Leg Deadlift 3x8 (Use single leg version when you max out your weight)
Lat Pulldowns or Pull/Chin ups (Once you reach 3x8 begin adding weight)
Ab work 2x15/Curls 2x10 Superset (I don’t care what ab work you do)

I do it 3 times a week. Week 1: Monday A, Weds B, Friday A. Week 2: Mon B, Weds A, Fri B, etc. I'm thinking of adding this body weight program for Tues/Thurs. What do you guys think?
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It's the truth breh,shyt is super legit and one of the best workouts if not the best workout I do.

And yes that routine would be fine,but slowly ease into it don't overwhelm yourself,let your body get adjusted to it
 
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