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My bodyweight training journal! CCTommy

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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Oct 01, 2013 8:46 am

1 oktober

Chest/triceps

Oapu, right:5,3,2,2 left:5,3,2,2
tucked planche pushups 8,10,
diamond pushups 20
tricep pushups (elbows to floor) 10,12,12
OH tricepextension 12kg kb, right:9,9 left:9,9
bw tricepextension 12,12
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Re: My bodyweight training journal! CCTommy

Post by Rastaman on Tue Oct 01, 2013 8:52 am

Good to see you bridging mate, I bet your back feels better for it.
What progressions did you use for the 1 arm push, did you deviate from CC?
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Oct 01, 2013 10:33 am

Yes , thanks for reminding me of it. i Think lever pushups have been the best to get to the oapu. But i dont do them with feet together like in the book.
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Re: My bodyweight training journal! CCTommy

Post by Rastaman on Tue Oct 01, 2013 10:41 am

Thanks Tommy. Working Levers at the moment. Will think about the one arm push with spread legs in the new year... to stubborn to let go of feet together just yet.
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Oct 01, 2013 11:30 am

Rastaman wrote:Thanks Tommy. Working Levers at the moment.  Will think about the one arm push with spread legs in the new year... to stubborn to let go of feet together just yet.
Nice. Spread legs with good form still gives a good challenge:) will probably try to bring them closer and closer with time.
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Re: My bodyweight training journal! CCTommy

Post by itlives on Tue Oct 01, 2013 2:07 pm

Dude! You've been putting in some work! I haven't been here in a while and can really see the difference!
:hifive: 
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Oct 01, 2013 2:58 pm

itlives wrote:Dude! You've been putting in some work! I haven't been here in a while and can really see the difference!
:hifive: 
Thanks for checking in! glad to hear=)
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Oct 02, 2013 12:21 pm

2 oktober

shoulders/legs

Military press 50x8, 70x5,3,3,2 50x8
side-raises 10kgx10,10,10

back squat 80x5, 100x4,3,3,3
negative pistol squat, right:3,3,3 left:3,3,3
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Re: My bodyweight training journal! CCTommy

Post by Dave on Wed Oct 02, 2013 3:23 pm

You military presses were done one handed?
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Re: My bodyweight training journal! CCTommy

Post by Journeyman on Wed Oct 02, 2013 3:57 pm

Two handed--bar is in kg--if I'm not mistaken.
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Oct 02, 2013 4:27 pm

Dave wrote:You military presses were done one handed?
no, no way i could military press 70kg with one hand =D
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Re: My bodyweight training journal! CCTommy

Post by Dave on Wed Oct 02, 2013 5:15 pm

Aha, kg, got it!
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Thu Oct 03, 2013 8:11 am

Dave wrote:Aha, kg, got it!
Yes! i always count in kilograms :)
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Sun Oct 06, 2013 8:30 am


6 oktober

Back/biceps/abs/calves

Wide pullups +20kgx3,3,3,3,3
Close chinups +12kgx5,5, bwx10,8
One leg calf-raises,
right:+20kgx8,8,8,6,6,+12kgx8,8,bw x15,15 left:+20kgx8,8,8,6,6,+12kgx8,8,bw x15,15

advanced tucked front lever 4set
Hanging straight leg-raises (toes to bar) 7,7,7
headstand leg-raises 10,10,8
full bridge 3set
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Oct 07, 2013 8:57 am

7 oktober

Chest/triceps

OAPU, right:3,2, left:3,2
Lever pushups, right:6,6,6,6 left:6,6,6,6
tricep pushups(elbow to floor) 12,12
bw tricepextension 8,8

didnt feel strong today :/
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Re: My bodyweight training journal! CCTommy

Post by Iliander on Mon Oct 07, 2013 9:45 am

CCTommy wrote:didnt feel strong today :/
that can happen :) great workouts Tommy.
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Oct 07, 2013 11:09 am

Iliander wrote:
CCTommy wrote:didnt feel strong today :/
that can happen :) great workouts Tommy.
yes hehe. thanks =)
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Oct 08, 2013 11:01 am

8 oktober

legs

Pistol box squat, right:2,2,2,3,2,2,2 left:2,2,2,3,2,2,2
negative pistol squat, right:3,3,3 left: 3,3,3
jump from squat position 6,6,6

The box was about 20 cm height. Feel like i got the full pistol on right leg soon =D
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Oct 09, 2013 10:30 am

9 oktober

shoulders

full hspu (using parallettes) 2,2,1,1,1+1
freestanding handstand 3set
side-raises resistanceband 15,15
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Oct 14, 2013 10:36 am

14 oktober

Back/biceps/abs

advanced tucked front lever 3set
hanging straight leg-raises 8,8,8
headstand leg-raises 12,10,8
wide pullups 10,10
hammer gip pullups 6,6
full bridge 3set
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Oct 15, 2013 11:31 am

15 oktober

Calves/chest/triceps

One leg calf-raises , right: 6set x12reps left: 6set x12reps
Diamond pushups 15,15,15
tricepextension 12,12,12,12
wide pushups 20,20
regular pushups 20
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Oct 16, 2013 9:08 am

16 oktober

legs/shouders

pistol box squat, right:3,3,2,2,1 left:3,3,2,2,1
negative pistol, right:3,3 left:3,3

full hspu 1,1,1,
hespu 10,6
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Re: My bodyweight training journal! CCTommy

Post by Rastaman on Wed Oct 16, 2013 9:56 am

Headstand legraises :twisted: 

Awesome strength... !
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Oct 16, 2013 4:37 pm

Rastaman wrote:Headstand legraises :twisted: 

Awesome strength... !
thank you=)
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Oct 21, 2013 9:46 am

21 oktober

Back/biceps/abs/calves

wide pullups 16 PB, 13, 11,
close chinups 10,10
head bangers 10,10
advanced tucked front lever 4set
L-sit 1x30sec, 1x25sec
headstand leg raises 10,10
straight bridges 15,15
full bridge 2set
one leg calf-raises , right: +12kgx12,12,12,9,9,9 left;+12kgx12,12,12,9,9,9
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Re: My bodyweight training journal! CCTommy

Post by Rastaman on Mon Oct 21, 2013 10:29 am

16 Wide Pullups :mrgreen: 
Inspiring progress mate !
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Oct 21, 2013 11:15 am

Rastaman wrote:16 Wide Pullups :mrgreen: 
Inspiring progress mate !
YES! thanks, i was happily surprised
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Oct 22, 2013 9:45 am

22 oktober

Chest/triceps/legs

regular pushups 40,10,10,10,10,10,10,10,10,10,10,10 = 150reps in 10:05 min
bw tripcenextension 12,12,12,12
close squat 50,50

haaaah.. im breathing hard. My endurance is not the best
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Oct 23, 2013 10:19 am

23 oktober

shoulders

full hspu (parallettes) 1,1,1,1,1
freestanding hs 4set

full hspu was realy heavy today, probably from all pushups
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Re: My bodyweight training journal! CCTommy

Post by Dave on Wed Oct 23, 2013 3:21 pm

Nice pushup volume yesterday! I've been doing hand release pushups lately (which I learned from Greek), have you tried them? Much harder than normal pushups. Keeps the movement stricter too.
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Oct 23, 2013 3:40 pm

Dave wrote:Nice pushup volume yesterday!  I've been doing hand release pushups lately (which I learned from Greek), have you tried them?  Much harder than normal pushups.  Keeps the movement stricter too.
ty! Yes, im not used to doing that hehe. No have no idea what kind of pushups that is, will google it =D
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Oct 23, 2013 3:41 pm

Now i know what you mean, will try that next chest day :)
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Re: My bodyweight training journal! CCTommy

Post by Dave on Wed Oct 23, 2013 3:45 pm

Sweet!
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Thu Oct 24, 2013 7:30 am

Dave wrote:Sweet!
i actually tryed them last night, felt a bit diffrent then regular :)
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Sun Oct 27, 2013 1:04 pm


27 oktober

Back/biceps/abs

freestanding hs 3set

pullups 10,10,10,8
hanging straight leg-raises 8,8,8
headstand leg-raises 10,10
full bridge 2set

im thinking of starting to do full body workout routines. Any suggestions? :)
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Re: My bodyweight training journal! CCTommy

Post by Rastaman on Mon Oct 28, 2013 4:51 am

HSPU
AB Rollouts
Pullups
HLR
Pushups
Headstand leg Raises
Pistols
FL
Bridges

x 3 Rounds
No rest between sets, 2 minutes  rest between rounds.

:twisted:  You asked for  it!
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Re: My bodyweight training journal! CCTommy

Post by Iliander on Mon Oct 28, 2013 9:00 am

^ looks like a good one

let me suggest a chest & triceps one:

- max tuck planche push-ups
- max dips
- max push-ups
- max bench dips

complete 3 - 5 rounds, take 4 mins rest between rounds (no rest between the exercises)

use a weight vest or backpack if it is too easy
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Oct 28, 2013 9:28 am

Iliander wrote:^ looks like a good one

let me suggest a chest & triceps one:

- max tuck planche push-ups
- max dips
- max push-ups
- max bench dips

complete 3 - 5 rounds, take 4 mins rest between rounds (no rest between the exercises)

use a weight vest or backpack if it is too easy
thanks for the suggestion =)
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Oct 28, 2013 9:29 am

Rastaman wrote:HSPU
AB Rollouts
Pullups
HLR
Pushups
Headstand leg Raises
Pistols
FL
Bridges

x 3 Rounds
No rest between sets, 2 minutes  rest between rounds.

:twisted:  You asked for  it!
I think this looks realy good ! Gonna try it out soon some day soon . :) HLR = hanging leg raises ? Thanks
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Oct 28, 2013 10:20 am


24 oktober
chest/triceps/calves

freestanding hs 3set
Lever pushups, right:8,8,8 left:8,8,8
diamond pushups 12,12,15,15
one leg calf-raises, right7set x12reps left:7set x12reps
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Oct 29, 2013 10:28 am

29 oktober

legs

freestanding hs 3set
1/2 pistol squat, right:5,6,6 left:5,6,6
Assisted pistol squat, left:3,3,3, right:3,3,3,
Negative pistol squat, right:2,2 left:2,2
tippy toes jump 3x1min (jump roping without a jump rope u could say) ^^

tippy toes jump is something im gonna try for my calves :o
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Oct 30, 2013 11:27 am


30 oktober

shoulders

freestanding hs 3set
hespu 10,9
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Nov 04, 2013 10:17 am

4 november

Back/biceps/abs

freestanding hs 3set

pullups +20kgx4,4,4,4,3
head bangers 12,12,12
advanced tucked FL 3set
ab wheel rolls (from knees) 15,
ab wheel rolls (from standing, dont do full rom) 6,6,6
plank 1x2min
tucked back lever 3set
full bridge 3set
toe jumps 1x3min


think its about time i start training for back lever, since i almost got the front lever.
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Nov 05, 2013 9:45 am

5 november

shoulders/chest/triceps

3 rounds

Hespu 5
tuck planche pushups 5
diamond pushups 10
tricepextension 10

Time: 9 minutes

wanted a short workout today, and thats what i got.. Tryed a circuit for once
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Nov 06, 2013 10:16 am

6 november

legs

assisted one-leg squat (CC step 9) right:5,5,5,5   left:5,5,5,5
close squat 10
my right knee is cracking so i stopped there.

didnt use a basketball for step 9, just touched the floor.
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Sun Nov 10, 2013 12:15 pm

10 november

Back/biceps/abs/calves

pullups bw+20kgx5,4,4 bw x12,10
advanced tucked FL 4set
Hanging straight leg-raises (toes to bar) 7,7,7
tucked back lever 4set
headstand leg-raises 8,8
full bridge 3set

CC2 STAGE 1. Double leg calf raises
off the floor (bent legs) 60,60,60,60
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Nov 11, 2013 9:10 am

11 november

Chest/triceps

freestanding hs 3set

Lever pushups, right:10,7,7,7,6 left:10,7,7,7,6
bench dips 20,20
bw tricepextension 12,12
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Re: My bodyweight training journal! CCTommy

Post by CheesedogTheFirst on Tue Nov 12, 2013 1:47 am

Great consistent work! :up: 
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Nov 12, 2013 9:30 am

Cheesedog wrote:Great consistent work!  :up: 
thank you, i try to keep it consistent=)
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Nov 12, 2013 9:30 am

12 november

legs

Assisted pistol squat CC step 9,  right: 5,5,5,4   left: 5,5,5,4
lungs 20
wall squat 3x30sec


Last edited by CCTommy on Tue Nov 12, 2013 9:30 am; edited 1 time in total (Reason for editing : missed a set)
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