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My bodyweight training journal! CCTommy

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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Fri Jun 28, 2013 5:59 am

itlives wrote:You never know when something will stick with you. I know I've seen dips in other logs but today, reading your log, I've realized I've neglected dips for a while -thanks!

hehe yea, i also neglect dips i prety much never train it. only when im at the gym and thats like once a years ..^^
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Jul 01, 2013 11:08 am

1 july 2013

back/biceps/abs

wide pullups 10,10,10
shoulder wide chins +10kgx5,5,5
close pullups 7,6

back lever training 3set (cant do a real back lever with perfect form, so im gonna start training for it)
headstand leg-raises 8,7

tucked front-lever 4set
dragon flag 2,
negative dragon flag 5
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Jul 02, 2013 8:48 am

2 july 2013

chest/triceps/calves

tucked planche pushup 6,7,8,8,7
diamond pushups (on pullup bar) +10kg15,15
tricep extension 12,10,8,12
calf raises(one leg) right;20,12,12,+10kgx1,5 left:20,12,12,+10kgx15,
calf raises (both legs) 50,30

need to start traning calves ..!
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Re: My bodyweight training journal! CCTommy

Post by Black. on Tue Jul 02, 2013 8:54 am

Nice workout!
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Re: My bodyweight training journal! CCTommy

Post by itlives on Tue Jul 02, 2013 9:18 am

CCTommy wrote:2 july 2013

chest/triceps/calves

tucked planche pushup 6,7,8,8,7
diamond pushups (on pullup bar) +10kg15,15
tricep extension 12,10,8,12
calf raises(one leg) right;20,12,12,+10kgx1,5  left:20,12,12,+10kgx15,
calf raises (both legs) 50,30


need to start traning calves ..!

Looks like you just did!
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Jul 02, 2013 6:37 pm

itlives wrote:
CCTommy wrote:2 july 2013

chest/triceps/calves

tucked planche pushup 6,7,8,8,7
diamond pushups (on pullup bar) +10kg15,15
tricep extension 12,10,8,12
calf raises(one leg) right;20,12,12,+10kgx1,5  left:20,12,12,+10kgx15,
calf raises (both legs) 50,30


need to start traning calves ..!

Looks like you just did!

indeed, just have to keep at it now :) Its starting to look a bit wierd hehe.. my arms are much bigger then my calves..Better late then never!
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Re: My bodyweight training journal! CCTommy

Post by Rastaman on Tue Jul 02, 2013 7:23 pm

Solid workouts mate!

Haven't tried the headstand legraises, sound great. Do you feel these much on the back? May look at incorporating some of these into my HLR/Bridging workouts.
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Jul 03, 2013 9:45 am

Rastaman wrote:Solid workouts mate!

Haven't tried the headstand legraises, sound great.  Do you feel these much on the back?  May look at incorporating some of these into my HLR/Bridging workouts.


I feel a lot in my back, try it:)
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Jul 03, 2013 9:46 am

3 july 2013

Shoulders/legs

freestanding hs 4set
hspu 10,8,7

1/2 one-leg squat, right leg:8,6,6 left leg:8,6,6
negative pistol squat, right leg:3,3 left leg:3,3
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Jul 08, 2013 10:26 am

8 july 2013

back/biceps/abs

wide pullups +12kgx5,5,7
shoulder wide chins +12kgx5,5,5
hanging knee-raises 15,15
hanging straight leg-raises 8,8
V-situps 10,10
headstand leg-raises 8,8,8
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Jul 09, 2013 10:07 am

9 july
chest/calves/triceps

deep pushups +20kgx15,15,10,10
diamond pushups +20kgx6,6,6
tricepextension 12,12,12
calf raises +20kgx20,30,30,30,30,30

time: 30 minutes
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Re: My bodyweight training journal! CCTommy

Post by itlives on Tue Jul 09, 2013 11:03 am

That's some strong pushing with added 20 kg!
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Jul 10, 2013 7:27 am

itlives wrote:That's some strong pushing with added 20 kg!

Thanks man, =) Gotta keep getting stronger!
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Jul 10, 2013 8:56 am

10 july 2013

shoulders/legs

hspu 9,8,6,6,5,5
handstand hold 1x45sec

close squat 20,20
lungs +20kg x12,12
explosive squat +20kg x10,10
1/2 one-leg squat left leg: 5,6 right leg:5,6
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Sun Jul 14, 2013 5:36 pm


14 july 2013

back/biceps/abs

wide pullups 10,10
chins +10kgx9, +20kgx5,5,4
pullups +10kgx4
hypers 20
leg raises for lb, 20,20,16,12
calf raises (one leg) left: 25,15,12,10 right: 25,15,12,10
hanging straight leg-raises 12,12,8,6
lying leg-raises (with a partner pushing my legs down) 17,17
superman plank 2set
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Re: My bodyweight training journal! CCTommy

Post by Iliander on Sun Jul 14, 2013 5:53 pm

Nice workout!!
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Sun Jul 14, 2013 7:10 pm

Iliander wrote:Nice workout!!

thanks : )
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Jul 16, 2013 1:27 pm

16 july 2013

chest/triceps/grip

Lever pushups, right arm: 7,7,6,2 left arm: 7,7,6,2
diamond pushups 15,15,15
tricepextension 8,8,8
tricep extension with 8kg kb, right: 12 left 12

then we did a few grip exercises, didnt count set or time.
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Re: My bodyweight training journal! CCTommy

Post by Dave on Tue Jul 16, 2013 2:51 pm

Triceps or friedceps? :eyebrows: 

Who's "we"?
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Jul 16, 2013 3:49 pm

Dave wrote:Triceps or friedceps? :eyebrows: 

Who's "we"?

hehe, a friend :)
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Thu Jul 18, 2013 1:21 pm

18 july

shoulders/legs/calves

Hspu 10,7,9,7
freestanding handstand 3set
One arm dumbell press 25kg, right: 11,8 left: 11,8
One arm sideraises 8kg kettlebell, right:12,12 left:12,12

1/2 one-leg squat, right:10,5,5,5,5 left: 10,5,5,5,5
jumping squat 15,15,12
One-leg calf-raises, right:20,12,12 left:20,12,12
Calf-raises (two legs, weighted) 3set

last night i did a personal best on freestanding handstand got 40 seconds :)
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Re: My bodyweight training journal! CCTommy

Post by itlives on Thu Jul 18, 2013 2:18 pm

Congrats on that handstand CC!
That's something I've never worked.
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Re: My bodyweight training journal! CCTommy

Post by Dave on Thu Jul 18, 2013 2:54 pm

Your name should not longer be "CCTommy". It should be "BeyondCC Tommy"! Fine work you're putting in amigo.
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Thu Jul 18, 2013 5:26 pm

itlives wrote:Congrats on that handstand CC!
That's something I've never worked.

thanks! Its a fun skill to learn :)
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Thu Jul 18, 2013 5:30 pm

Dave wrote:Your name should not longer be "CCTommy".  It should be "BeyondCC Tommy"!  Fine work you're putting in amigo.

Thanks! training have felt good last couple of weeks :)
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Jul 22, 2013 11:56 am

22 july

Back/biceps/abs

Wide pullups 10, +10kgx7,8,6,5,5
Alternating dumbell curl 17,5kgx10, 20kgx6
Lying straight leg-raises 15,15
Hanging straight leg-raises 12,12,13
hypers +15kgx15,15,15
Calf-raises (one leg) right:+15kgx12,12,12,12,12,12 left: +15kgx12,12,12,12,12,12
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Jul 24, 2013 12:57 pm

24 july

Chest/triceps/calfs

tucked planche pushups 9,9,8,7
regular weighted pushups 9,9

One arm tricepext, 8kg kb, right:15 left:15,15
bw tricepext 12,13,13
bench dips 12,15
diamond pushups 10,10

Calf-raises (one leg) right leg: +33kgx8,6,6 left leg:+33kgx8,6,6
and finished of with 3-4 sets of unweighted calf-raises
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Re: My bodyweight training journal! CCTommy

Post by Black. on Wed Jul 24, 2013 1:12 pm

Those tucked planche pushups are super cool ! You must have a huge triceps.
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Thu Jul 25, 2013 10:06 am

Black. wrote:Those tucked planche pushups are super cool ! You must have a huge triceps.

Yeah i like the it :) Working on getting them bigger
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Thu Jul 25, 2013 10:07 am

25 july

legs/shoulders

Squat (with a person on my sholders) 6,5,4
Close squat 20,20
Negative pistol squat, right leg:6 left:6
Bulgarian split squat, right leg:15 left:15

Hspu (with 14cm increased depth) 2,2,1,1
Regular hspu 5,5
Side-raises 8kg kettlebell, right arm: 10,10 left arm:10,10

8kg kettlebell sideraises feels as heavy as a 15kg dumbell in my opinion..^^
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Re: My bodyweight training journal! CCTommy

Post by Rastaman on Thu Jul 25, 2013 10:50 am

I notice that you no longer work any Bridging in your log?

Is the stand to stand still a goal?
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Thu Jul 25, 2013 10:53 am

Rastaman wrote:I notice that you no longer work any Bridging in your log?

Is the stand to stand still a goal?

Nah that was a long time ago. Maybee ill start with it again someday:)
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Re: My bodyweight training journal! CCTommy

Post by Rastaman on Thu Jul 25, 2013 11:03 am

I think you were working head bridges or full bridges at one stage.

Feet elevated GB are a good warm up to HeSPU's for the wrists, shoulders and triceps... Would be good to have another person bending like a pretzel around here!
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Sat Jul 27, 2013 5:20 pm

Rastaman wrote:I think you were working head bridges or full bridges at one stage.

Feet elevated GB are a good warm up to HeSPU's for the wrists, shoulders and triceps... Would be good to have another person bending like a pretzel around here!

What is GB? Yes i think i got to full bridges: )
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Sat Jul 27, 2013 5:20 pm

Today i managed to do 2sets of straddled human flag, for about 5-8 seconds each set=)
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Re: My bodyweight training journal! CCTommy

Post by Rastaman on Sat Jul 27, 2013 8:10 pm

GB, Gymnastic Bridge = Full Bridge.

With feet elevated it's more like a reverse pike pushup, I suppose.

Nice work on the straddle flag!
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Re: My bodyweight training journal! CCTommy

Post by Dave on Sat Jul 27, 2013 8:49 pm

That's a great idea Rastaman!
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Sun Jul 28, 2013 5:03 pm

28 july

Back/biceps/abs/calves

wide pullups +20kgx3,3,3,2 (total weight = 110kg)
close chinups +20kgx3,
static hold close chin +20kgx1set
hammer pullups 8
bicep curl 12kg kettlebell, right arm:12,12 left arm:12,12

headstand leg-raises 8,7,6
Full bridges hold 3set (Rastman got me thinking of it hehe )

front lever (one leg) 3set
ab-wheel rolls 20,
V situps 13,13
L-sit 2set


Never tryed that heavy pullups before, so it was a first. also did about 8sets of calf-raises earlier today
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Re: My bodyweight training journal! CCTommy

Post by Rix on Sun Jul 28, 2013 6:14 pm

full ab wheel rollouts?

Beasty work here mate, taken CC to another level.
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Jul 29, 2013 9:11 am

Rix wrote:full ab wheel rollouts?

Beasty work here mate, taken CC to another level.

No, just on my knees hehe ^^ thanks !
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Jul 29, 2013 4:05 pm

29 july

Chest/triceps/calves¨

Tucked planch pushup +10kgx5,3,4,4,3
Lever pushups , left arm: 9,10 right arm: 10,10
Diamond pushups +12kgx10,10,10
One arm tricepext with dumbell 13kg, right: 7,7 left:7,7
Bw tricep extension 12,11
Calf raises (one leg) +13kg, right leg:10,10,10,10,10 left: 10,10,10,10,10
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Jul 30, 2013 8:27 am

30 july

Legs

Assisted pistol squat , right leg:6,6,6,5,6 left leg:6,6,6,5,6
Close squat +12kgx20
wall squat 1x45sec

I think the assisted pistol squat is nice, think ill start doing that more often on leg days. Maybee it will be a good progression exercise to the full one-leg squat.
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Jul 31, 2013 11:44 am


31 july

Shoulders/calves

Military press 50x8, 70x2, 50x12,10,8
dumbell side-raises 10x12,12,12
Calf raises one leg, right:+15x14,12,10,10,10 left: +15x14,12,10,10,10
Seated calf raises 35x16,16 50x8

Followed a friend to the gym today..Felt realy weak today.
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Thu Aug 01, 2013 2:00 pm

1 Augusti

Forearms/grip/handstand
4-5sets training with coc
Deadhang 3set
wristcurl 4set
freestanding handstand 3-4set

Got a Human flag with legs together to :) for about 5sec
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Re: My bodyweight training journal! CCTommy

Post by Dave on Thu Aug 01, 2013 3:12 pm

Awesome milestone! Congrats!
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Thu Aug 01, 2013 4:08 pm

Dave wrote:Awesome milestone!  Congrats!

Thanks ! yea absolutley:) Its wierd, i realy havent done much practice for human flag. Training front lever but its a while till ill nail that one.
Isnt Human flag usualy harder then front lever ?:O
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Thu Aug 01, 2013 5:16 pm

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Re: My bodyweight training journal! CCTommy

Post by Dave on Thu Aug 01, 2013 6:19 pm

I've held uglyish versions of both just messing around a bit but I can't say for sure which is harder. Either way, AWESOME WORK!
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Re: My bodyweight training journal! CCTommy

Post by itlives on Thu Aug 01, 2013 6:49 pm

It's the result of your hard work. Good going Tommyy!
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Re: My bodyweight training journal! CCTommy

Post by CheesedogTheFirst on Fri Aug 02, 2013 2:06 am

Very impressive!!!!
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Re: My bodyweight training journal! CCTommy

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