Essential Calisthenics Thread

[TLR Is Mental Poison]

fukk no breh lol

Sets of 10 for pullups
Sets of 15 for Dips
And Pushups go 33,34,33,33,34,33

Then when that becomes easy add more reps as mentioned above but the time always remains at 30 mins

And don't be scared to do it breh,them weights ain't going nowhere

I mite just throw this in for one day a week

 

[Originalgangsta317]

I mite just throw this in for one day a week

Yup just slowly work it in breh and still hit the weights.

Watch what your results tho

 

[ADK]

Yup just slowly work it in breh and still hit the weights.

Watch what your results tho

So you went in bout 140 or whatever, how much weight you think you gained after all this?

 

[semtex]

Did you do it circuit style? Cause now that I'm on a break from weights (just finished a 8 week program) im gon do Bodyweight stuff for a couple weeks. The way I do it is choose 5 exercises and do 20 reps of each one. Try to do it until I reach 100 reps on each exercise.

 

[Originalgangsta317]

So you went in bout 140 or whatever, how much weight you think you gained after all this?

O I know exactly how much I weighed

After a year straight of this,I weighed 175,by the time I came home I was 215 lean,but I no longer did this workout after my first year Iocked up I only did calisthenics to warm me up as I fell in love with the weights.

BUT,my guy did this workout for the 8 years he was locked up and he did this workout only and lifted weights when other guys in the yard would call him out,he came in fat at 5'11 315,by the time he was done wit his bid,he was 5'11 230 and lean And he could bench 405 for 4 reps,squat 535 for 1 rep and deadlift 405 22 times,he never went over 405 on the deadlift.

shyt works breh,all them cats who come home ripped from the joint do calisthenics heavy,the food in there is shyt,alot of guys in prison are strong by they are not lean,tv always shows the in shape guys,trust me it's way more bulky guys than lean guys.

Give it a shot

 

[Originalgangsta317]

Did you do it circuit style? Cause now that I'm on a break from weights (just finished a 8 week program) im gon do Bodyweight stuff for a couple weeks. The way I do it is choose 5 exercises and do 20 reps of each one. Try to do it until I reach 100 reps on each exercise.

I did it like this:

Pullups and Dips together

5min break

Pushups and Body squats together

But the thing is if the first set is easy for you.........100 pullups(10x10),150 dips(15x10),200 pushups(33,34,33,33,34,33),150 body squats(15x10) go up a few reps in each exercise,you'll meet your match because that 30 minute time limit does not change ever

 

[Snoopy Loops]

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.

That is some hyper advanced shyt.

 

[Originalgangsta317]

That is some hyper advanced shyt.

Why you think that bro?

I just got back at it yesterday and did 100 pullups and 150 dips in 14 mins 37 seconds and did my 200 pushups in 5:15 seconds. Bringing my total time 19 mins and 52 seconds, had 10 mins to spare

So now I add reps

 

[Rozay Oro]

Gon do this, thanks OP

 

[Bone Bender]

Is it cheating when you use your legs to kind of help you complete a pull up?

 

[Originalgangsta317]

Gon do this, thanks OP

Keep me posted on your results

 

[Originalgangsta317]

Is it cheating when you use your legs to kind of help you complete a pull up?

Nah,do wateva you gotta do to complete them reps,the stronger you get the easier you will be able to complete clean pullups

 

[Snoopy Loops]

Why you think that bro?

I just got back at it yesterday and did 100 pullups and 150 dips in 14 mins 37 seconds and did my 200 pushups in 5:15 seconds. Bringing my total time 19 mins and 52 seconds, had 10 mins to spare

So now I add reps

Now I think you're just bragging.

That being said, for a novice, this routine is impossible and attempting would only lead to a rotator cuff injury unless you're half repping everything.

 

[Rozay Oro]

Keep me posted on your results

I will, some OG irl dropped a gem like this on me with when he was a youngin and even mentioned Herschel walker backstory. fukk the gym. This was literally an hour or less ago

 

[Rozay Oro]

Now I think you're just bragging.

That being said, for a novice, this routine is impossible and attempting would only lead to a rotator cuff injury unless you're half repping everything.

A novice can take it slower. Maybe do 10 reps every few minutes if necessary