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My bodyweight training journal! CCTommy

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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Nov 13, 2013 11:09 am

13 november

shoulders

freestanding handstand 4set

Full rom hspu (using parallettes) 2,2,1,1,1
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Nov 18, 2013 10:45 am

18 november

Back/biceps/abs/calves

freestanding hs 3set
hammer grip pullups +20kgx5,5,
regular pullups +20kgx3,3,
Chins +20kgx4,4
advanced tucked FL 3set
hanging straight leg-raises (toes to bar) 6, +2kgx4,4
Hanging straight leg-raises 90degrees +2kgx6,6,6
tucked back lever 3set
headstand leg-raises 8,8,8
full bridge hold 3set
calf raises ( deep stretch) 30,30,30,30,30
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Nov 19, 2013 9:00 am


19 november

chest/triceps

Lever pushups right:8,8,8 left:8,8,8
diamond pushups (feet elevated) 12,12,12
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Nov 20, 2013 10:23 am

20 november

freestanding hs 3set
hspu (full rom, using parallettes) 1,1,1,1,1
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Sun Nov 24, 2013 10:08 am

24 november

chest/triceps/abs

benchpress 80kgx5, 100kgx7,5,5
lever pushups, right: 9,9 left: 9,9
pushdowns 40x15, 60x12
dragon flag 4,4,3
hanging straight leg-raises 10,10,13
plank 1x90sec

sometimes i like to follow friends to the gym , and try my strenght there
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Nov 25, 2013 11:13 am

25 november

Back/biceps/calves

Pullups bw+20kgx5,5,4,4
close chins 10
Close pullups 10
headstand leg-raises 8,8,8
full bridge hold 3set
one leg calf-raises, right:14,12,12,10, left:14,12,12,10,
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Nov 27, 2013 9:53 am

27 november

Shoulders/legs

freestanding hs 3set
full hspu (with parallettes) 2,2,1,1,1,1
assisted one leg squat (CC step9 ) right: 3,5,3, left:3,5,3,
close squat 12,12
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Dec 02, 2013 10:29 am

2 december

Chest/triceps/abs

lever pushups, right:12 PB, 10,8,8 left:12 PB, 10,8,8

One-leg Front lever to advanced tucked lever, 3 set
Hanging straight-leg raises +2kgx8,8 (ankle weights)

The lever pushup is one of my favorite exercises, get a realy good pump in chest and triceps.
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Dec 03, 2013 10:26 am

3 december

Back/biceps

regular pullups 10,10,10,10
headstand leg-raises 8,8
full bridge hold 3set

I feel like my bridging have gotten better !
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Dec 04, 2013 9:53 am

4 december

shoulders/legs

freestanding hs 3set

full rom hspu (parallettes) 2,2,2
close squat 15,15
Assisted one-leg squat (CC step 9) right:3,3,3   left:3,( 3 pistols squats!),3
hamstring bridge +12kgx15,15

Proud of my 3 pistol squats=D


Last edited by CCTommy on Wed Dec 04, 2013 9:53 am; edited 1 time in total (Reason for editing : missed a set)
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Re: My bodyweight training journal! CCTommy

Post by Iliander on Wed Dec 04, 2013 1:34 pm

CCTommy wrote:4 december

shoulders/legs

freestanding hs 3set

full rom hspu (parallettes) 2,2,2
close squat 15,15
Assisted one-leg squat (CC step 9) right:3,3,3   left:3,( 3 pistols squats!),3
hamstring bridge +12kgx15,15

Proud of my 3 pistol squats=D
congrats! the reps will increase quickly now.

also your hspus are strong as hell, impressive!
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Dec 04, 2013 3:44 pm

Iliander wrote:
CCTommy wrote:4 december

shoulders/legs

freestanding hs 3set

full rom hspu (parallettes) 2,2,2
close squat 15,15
Assisted one-leg squat (CC step 9) right:3,3,3   left:3,( 3 pistols squats!),3
hamstring bridge +12kgx15,15

Proud of my 3 pistol squats=D
congrats! the reps will increase quickly now.

also your hspus are strong as hell, impressive!
yea i hope so! if just my right leg could keep up hehe. thanks =)
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Re: My bodyweight training journal! CCTommy

Post by Dave on Wed Dec 04, 2013 5:35 pm

Sitting in the bottom of the pistol with each leg for time and adding bounces seems to help.
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Re: My bodyweight training journal! CCTommy

Post by itlives on Wed Dec 04, 2013 7:47 pm

Dave wrote:Sitting in the bottom of the pistol with each leg for time and adding bounces seems to help ME.
There' I fixed it!
That bouncing thing could hurt someone (me,perhaps).
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Thu Dec 05, 2013 9:24 am

Dave wrote:Sitting in the bottom of the pistol with each leg for time and adding bounces seems to help.
okey, thanks for the tip. :) Have gotten better balance at the bottom then before, before i always fell backwards hehe. The assisted pistol squat (cc step 9), i feel its a realy good exercise for the balance and strength for me.
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Re: My bodyweight training journal! CCTommy

Post by Dave on Thu Dec 05, 2013 3:20 pm

itlives wrote:
Dave wrote:Sitting in the bottom of the pistol with each leg for time and adding bounces seems to help ME.
There' I fixed it!
That bouncing thing could hurt someone (me,perhaps).
Touché mon ami!
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Dec 09, 2013 9:42 am

9 december

Chest/triceps/abs

Lever pushups, right:15 PB,7,7,7,7,7 left: 15 PB,7,7,7,7,7
Advanced tucked FL (doing almost like a straddle FL) 4set
side plank 2x30sec

Side plank felt good, have never realy trained that
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Dec 11, 2013 9:54 am

11 december

Back/biceps

Pullups 10, +20kgx5,5,4
Close pullups 10,10
Towel curls 10

back lever (one leg extended) 3set
full bridge hold 2set
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Thu Dec 12, 2013 11:07 am


12 december

Shoulders/legs

freestanding hs 4set
Full hspu (with parallettes) 2,1,2
hespu +12kg (100kg/220lbs totalweight) x 3,2
side-raises with band 15,15

pistol squat, right leg: 1,1,1 left:1,1,1
Assisted pistol squat, right:5,5 left: 5,5
hamstring bridge +12kgx 15,15

Finaly a pistol squat/squats on my right leg =)
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Dec 16, 2013 10:54 am

16 december

Chest/triceps/calves

Lever pushups +12kg (101kg total) right:6,6,5,5 left:6,6,5,5
Diamond pushups 20
Fingertip pushups 5,
fingertip plank 1x20sec

Advanced tucked FL (doing almost like a straddle fl) 5set
Single Arm Single Leg Plank 1x30 each side
Regular plank 2x60sec
One leg calf-raises , right:15,15,12,12 left: 15,15,12,12

weighted lever pushups is fun :)
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Dec 17, 2013 12:29 pm

17 december

Back/biceps


pullups 7,10,10,10
Close chins (with 3 fingers) 6,6,6
one arm dead hang (assisted with index finger) , right: 1x15sec left;1x15sec
back lever (one leg extended) 3set
headstand leg-raises 8,8
full bridge hold 3set

hit my forearms good today
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Dec 18, 2013 4:38 pm

18 december

Shoulders/legs

freestanding hs 3set
full hspu (with parallettes) 2,3,2,1
Hespu 9
side-raises with resistance band 15,15
pistol squat , right:2,1, left:2,1
assisted pistol squat , right:3,3,5,5 left:3,3,5,5
hamstring bridge (one leg) right: 10,10 left:10,10
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Re: My bodyweight training journal! CCTommy

Post by Rastaman on Thu Dec 19, 2013 7:20 am

Awsome work on the HSPU's mate!

3 Reps is a PR, right?

 :mrgreen: :mrgreen: :mrgreen:
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Thu Dec 19, 2013 8:26 am

Rastaman wrote:Awsome work on the HSPU's mate!

3 Reps is a PR, right?

 :mrgreen: :mrgreen: :mrgreen:

I believe it is =) thanks !
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Re: My bodyweight training journal! CCTommy

Post by Dave on Thu Dec 19, 2013 9:10 am

Way to go Tommy! And is that you in your avatar?? If so that's freakin' awesome!
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Thu Dec 19, 2013 10:15 am

Dave wrote:Way to go Tommy!  And is that you in your avatar??  If so that's freakin' awesome!

Yes it is , tryed the human flag this summer and nailed it  :) My latest accomplished goal is the pistol squat how ever . Thanks =)



 :sparta:
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Sat Dec 21, 2013 4:33 pm

21 december

Chest/triceps/abs

Pullups 15
dips 20, +20kgx12,10
dips on single straight bar 8,8
lever pushups, left:6,6 right:6,6
advanced tucked fl 3set
hanging straight leg-raises 10,10,10,10
plank 1x90sec

Also did a few sets of forearm work
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Sun Dec 22, 2013 5:10 pm

22 december


Back/biceps

pullups 10,10
chins +20kgx4
hammer grip pullups 8
hypers 12,15,+15x12
full bridge hold 3set
barbell curl 40kgx10
Hammer curls with 17,5kg dumbells 10
freestanding hs 2set
calf raises , left:14,16 right: 14,16

very very crappy workout
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Dec 23, 2013 10:19 am

23 december

Shoulders/legs

freestanding hs 3set
hspu 3,3,3,3
side raises with resistance band 15,15
pistol squat, right:2,1,1,1,1 left:2,1,1,1,1
Close squat 20,20
one leg hamstring bridge , right: 10,10,10 left:10,10,10

merry christmas =D
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Re: My bodyweight training journal! CCTommy

Post by Black. on Mon Dec 23, 2013 10:38 am

CCTommy wrote:hspu 3,3,3,3

 :shocked: 
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Dec 25, 2013 5:08 pm

15 december
Chest/triceps/abs

Lever pushups , left:10,10,10, right:10,10,10,
Diamond pushups 15,15,15
Advanced tucked fl 3set
superman plank 3set

just a little something
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Thu Dec 26, 2013 5:08 pm


26 december

Back/biceps

Assisted OAC (2 fingers index and middlefinger) left:5,5,3 right:5,5,3
Pullups 5,5,5,8,
back lever (one leg extended) 3set
headstand leg-raises 12
full bridge hold 3set

No hard workout, except for those Assisted OAC :)
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Fri Dec 27, 2013 11:42 am

27 december

shoulders/legs

pistol squat, right:2,1,1,2,1,1,1 left: 2,1,1,2,1,1,1
One leg hamstring bridge, right: 10,10,10 left:10,10,10
freestanding hs 3set
full rom hspu 2,2,2
side-raises w resistance band 20

Fun to have the pistol at least :) reps are not high but they will come i hope.
Just hope my right knee will be up to the task.
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Jan 01, 2014 12:10 pm

1 Januari 2014 !

Chest/triceps/abs/calves

Diamond pushups 15,15,15
Assisted One arm pushup 2
One arm pushup 1
Lever pushups, left:8,8 right:8,8
Advanced tucked Fl 4set
Hanging straight leg-raises ( toes to bar) 8,8
fingertip plank 1x15sec, 1x10sec
sideplank, right:1x30sec left: 1x30sec
One leg calf-raises , right:12, +12kgx10,10,10 left:12, +12kgx10,10,10
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Thu Jan 02, 2014 11:24 am

2 januari

Legs/shoulders/Back/Biceps

pistol squat, right:2,2,2,1 left:2,2,2,1
one leg hamstring bridge, right:10,10 left:10,10
freestanding hs 3set
hespu +12kgx3,3,2
Assisted OAC (with middlefinger) left:1,1,1 right:1,1,1
pullups 10,10
Full bridge hold 3set
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Jan 06, 2014 10:30 am

6 januari

chest/triceps/abs/calves

Lever pushups, left:12,12 right: 12,12
Diamond pushups +12kgx10,10
hanging straight leg-raises 10,10
One leg calf-squat, right:15,+12kgx10,10 left:15, +12kgx10,10
plank 1x60sec
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Jan 07, 2014 10:11 am


7 januari

freestanding hs 3set
hspu 3,3
pullups with 2 sec hold 6,6,6
Full bridge hold 2set
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Re: My bodyweight training journal! CCTommy

Post by ccheatum on Tue Jan 07, 2014 1:24 pm

Nice workouts! Those are some beastly strength routines you do, very inspiring!
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Jan 08, 2014 3:58 pm

ccheatum wrote:Nice workouts! Those are some beastly strength routines you do, very inspiring!

Thanks, happy to motivate =D
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Thu Jan 09, 2014 8:57 am

9 januari

legs

pistol squat, right:3 PB,2,1,1 left:3,2,1,1
close squat 20,20
one leg hamstring bridge , right:10,10,10  left:10,10,10
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Sun Jan 12, 2014 10:15 am

12 januari

chest/triceps/abs/calves


diamond pushups 20,20
Dips 8,8 (on very unstable chairs)
tucked planche pushups 5,5
Clap pushups 10
fingertip pushups on knees 8,8
OA kb extension 12kg , right:12,12 left:12,12
Advanced tucked front lever 3set
L-sit 2x20sec, 1x30
One leg calf-raises, right:15,15,15,12,12,12 left:15,15,15,12,12,12
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Jan 13, 2014 11:00 am

13 januari

Back/Biceps/grip

pullups 16, +12kgx6,6,6
Assisted OA dead hang( using index finger for assist) 3set
One arm dumbell curl, right:17kgx10 left:17kgx10

supinated wrist curl 17kg , right:15,15 left:15,15
pronated wrist curl 6kg, right:15,15 left:15,15

headstand leg-raises 10,10
full bridge hold 3set
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Jan 14, 2014 9:30 am

14 januari

Shoulders/legs

freestanding hs 3set
full rom hspu 2,2
hespu 8,8
side raises with dumbells 9kgx12,12
rear delt raises 9kgx12,12
pistol squat, right:2, left:2,
assisted pistol squat, right: 6, left:6,
Close squat 20,20
one leg hamstring bridge, right:10,10,10 left:10,10,10

weak today, the pistols felt like crap
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Re: My bodyweight training journal! CCTommy

Post by CheesedogTheFirst on Tue Jan 14, 2014 9:24 pm

The important thing is you put in the work.  :up: 

Tomorrow you'll kick some butt!
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Re: My bodyweight training journal! CCTommy

Post by ccheatum on Wed Jan 15, 2014 12:13 am

Cheesedog wrote:The important thing is you put in the work.   :up: 

Tomorrow you'll kick some butt!

X2
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Jan 15, 2014 3:43 pm

Indeed! cant make gains every workout , unfortunately.
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Sun Jan 19, 2014 8:20 am

19 januari

Chest/triceps/abs/calves

Diamond pushups 20,20,20
Lever pushups, left:6,6,6 right:6,6,6
Advanced tucked FL 3set
hanging straight leg-raises (toes to bar) 8,8,8
fingertip plank 2x20sec
calf-raises , right:12,12,12,12,12 left:12,12,12,12,12
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Jan 20, 2014 9:17 am

20 januari

Back/biceps

Pullups 10,10,10,10,10
headstand leg-raises 12
full bridge hold 4set
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Re: My bodyweight training journal! CCTommy

Post by ccheatum on Mon Jan 20, 2014 10:58 am

Nice workout!! There is a lot of good upper back work there!
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Jan 20, 2014 3:25 pm

ccheatum wrote:Nice workout!! There is a lot of good upper back work there!

Thanks=) Think i actually did a pb today. never done 5 sets of 10 before what i can remember :)
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Re: My bodyweight training journal! CCTommy

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