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My bodyweight training journal! CCTommy

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Re: My bodyweight training journal! CCTommy

Post by Brahma Bill on Mon Jun 15, 2015 8:53 pm

Nice one!
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Jun 16, 2015 9:06 am

Brahma Bill wrote:Nice one!

thanks =)
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Jun 22, 2015 11:28 am

22 june

pullups +12kg x 10,8,7 bw x 10,10
Chins ( chest to bar) 4
OA Bicep curl, right: 17kgx 8,8 left: 17kgx 8,8
hespu 10,9
weighted pushups 3,3
regular pushups 1 set
full bridge 4set
oa tricep extension , right: 12kgx15, 14kgx10,10 left: 12kgx15, 14kgx10,10
assisted pistol squat, right:5,5,5 left:5,5,5
jump squat 10,10,10

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Re: My bodyweight training journal! CCTommy

Post by Brahma Bill on Mon Jun 22, 2015 8:23 pm

Nice one Tommy. How much weight on the pushups? Were you wearing a vest?
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Jun 23, 2015 12:22 pm

Brahma Bill wrote:Nice one Tommy. How much weight on the pushups? Were you wearing a vest?
Thanks :) My girlfriend pushing down on my back hehe
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Re: My bodyweight training journal! CCTommy

Post by Brahma Bill on Wed Jun 24, 2015 8:08 pm

CCTommy wrote:
Brahma Bill wrote:Nice one Tommy. How much weight on the pushups? Were you wearing a vest?
Thanks :) My girlfriend pushing down on my back hehe
That sounds a lot better than a vest! :D
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Fri Jun 26, 2015 5:33 am

Brahma Bill wrote:
CCTommy wrote:
Brahma Bill wrote:Nice one Tommy. How much weight on the pushups? Were you wearing a vest?
Thanks :) My girlfriend pushing down on my back hehe
That sounds a lot better than a vest! :D

yea it is hehe =)
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Fri Jun 26, 2015 9:25 am


26 june

pullups +20kg x 6,5,5,4,4
OA koncentration curl, right: 12kg x 12,12,12 left: 12kgx 12,12,12
weighted pushups 5,4,5,4
diamond pushups +20kg x 12,12
bw tricepextension 8,8
plank 2x60sec
OA kettlebell squat to press right: 20kg x 10,6 left: 20kg x 10,6
assisted pistol squat, right: 4,4,3 left:4,4,3
straight bridges 2set
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Jun 29, 2015 10:07 am


29 june

Pullups with leg-raises 10/10, 10/10, 10/10
chins 10
dips 4x15
bw tricepextension 3x12
Oa bw curl 6 each arm
OA shoulder press , right: 24,7kg x 10,8 left: 24,7kg x 10,8
side-raises with straight arms, 9kg x 10,10,10,10
reversed wrist curl, right: 9kg x 12,12,10 left: 9kg x 12,12,10
full bridge 5set
assisted pistol squat, right:6,6,5 left:6,6,5
explosive squat jump 4,4,4


half the workout was done at a park :)
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Jul 01, 2015 10:40 am

1 july

pullups 10,10,10,10,10
One leg calf-raises, right: +12kgx8,8,11,10 left:+12kgx8,8,11,10
calf hops 3x60sec,
OA bicep curl , right: 19kg x 6,6,6,6 left:19kg x 6,6,6,6
wrist curl , right:19kg x 11,11,11 left: 19kg x 11,11,11
weighted pushups 5,5,6,3
Lever pushups right:10,10 left:10,10
Lying OA tricep extension, right:12kg x 12,10 left:12kg x 12,10
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Sun Jul 05, 2015 5:05 pm


5 july

Dips 20, +20kg x 7,7,6,6,6,6,7,7,6
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Jul 06, 2015 11:03 am

6 july

regular pullups 5set x 10reps
hammer grip L-sit chins (with towel) 3x6
close L-sit pullups 3x6
regular chins 8,7

OA bicep curl, r: 19kg x 6, 22kg x 4, 14kg x 12, L: 19kg x 6, 22kg x 4, 14kg x 12,
wrist curl r: 14gk x 22, L: 14kg x 22,

headstand leg-raises 8,6,6
full bridge 2set


One leg calf-raises r: 3x15 L: 3x15
calf hops +14kg x 30sec, + 12kg x 60sec



A total of 101 pullups, never done that many in one workout :)
And i did headstand leg-raises for the first time in a long time, it felt good.
awesome workout!
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Re: My bodyweight training journal! CCTommy

Post by Brahma Bill on Mon Jul 06, 2015 9:45 pm

I'll bet your arms feel like rubber tomorrow. Nice work!
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Jul 07, 2015 10:17 am

Brahma Bill wrote:I'll bet your arms feel like rubber tomorrow. Nice work!

thanks :)


7 july

full rom hspu 1,1
hespu 6,6,6
OA shoulder press, right: 27kg x 6,6,5 left: 27kg x 6,6,5
OA side-raises , left: 9kg x 15,15,10 right: 9kg x 15,15,10

Assisted pistol squat, right: 5x5 left: 5x5
squat 60kg x 10
bulgarian split squat, left:12,12 right:12,12

for the squat i used vest, dumbell and kettlebell. Should have had some high platform to stand on, kettlebell touches the floor .
Bulgarian was a good exercise =)
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Jul 07, 2015 4:03 pm

Today ive ordered a dipstation ! Yayy, will be fun. Lots of dips in the future =)
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Jul 13, 2015 12:06 pm

13 july

freestanding hs practice 4set
close chins +20kg x 5,5
regular pullups 15,8,8,8

OA hammer grip cur, R: 14kg x12,12 L: 14kg x 12,12

assisted pistol squat, R: 6,6,6 L:6,6,6
bulgarian split squa, R: 12,12 L:12,12
raised hamstring bridge 12,12,12
full bridge 3set


raised hamstring bridge did realy hit my hamstrings hard a lot better then i expected =)
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Jul 14, 2015 1:48 pm

14 july

Dips 3x15
Diamond pushups 4x20
bw tricepextension 4x10
hanging leg-raises 4x10

Got my dipstation today :pbjt:
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Re: My bodyweight training journal! CCTommy

Post by Cheesedog on Wed Jul 15, 2015 1:27 am

CCTommy wrote:

Got my dipstation today  :pbjt:

Woohoo!!! 8)
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Jul 27, 2015 9:44 am


27 july

dips 3x10
pullups 3x5

been sick for a while, today i just did a very light workout. Dont feel a 100% yet
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Re: My bodyweight training journal! CCTommy

Post by Brahma Bill on Mon Jul 27, 2015 6:38 pm

That sucks! Glad you finally got a chance to use the dip station.
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Jul 28, 2015 8:49 am

Brahma Bill wrote:That sucks! Glad you finally got a chance to use the dip station.

Yes. soon there will be a lot more chins and dips hehe =)
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Jul 28, 2015 10:05 am

28 july

close chins (forearms touching ) 3x5
horizontal pullups with neutral grip  2x8
dips   bw 3x12, bw +20kg x 6
straight leg-raises on dip station 3x10
full bridge 3set

kept the forearms touching the entire time on chins, felt it a lot in my biceps :sparta:
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Jul 29, 2015 10:15 am

29 july

freestanding hs practice 4set
Assisted pistol squat , r:3x5 l:3x5
raised hamstring bridge 3x15
One leg raised hamstring bridge 1x10

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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Sun Aug 02, 2015 10:23 am

2 augusti

Dips +30kg x 5 pb,5,5,4,4
weighted pushups 6,6,4,3
OA tricepextension, r: 12kgx16, L:12kgx16,
tricepxtension 30kg x6,5,5
ab rolls 3set
full bridge 3set

great workout ! new pb at dips, never gone that heavy . Have not trained dips a lot either.
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Aug 03, 2015 10:24 am

3 augusti

Pullups 10,10,9
neutral grip pullups 3x6
chins 4x6

assisted pistol squat, R:3x6 L:3x6
bulgarian split squat, R:2x12 L:2x12
close squat +12kg x 15, bw x 20
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Aug 05, 2015 10:51 am

5 augusti

dips +30kg x 5,5, 6 PB, BW x 15
diamond pushups 2x15
regular pushups +30kg 2x10

horizontal pullups (straight legs) 2x10,
hoirzontal pullups (bent legs) 3x10
full bridge 3 set

Yay a pb :) Pushups after dips was freaking heavy :sparta: :sparta: :sparta: :sparta:
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Re: My bodyweight training journal! CCTommy

Post by Brahma Bill on Wed Aug 05, 2015 5:52 pm

Congrats on the PR. That new dip station is getting a lot of use
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Fri Aug 07, 2015 9:49 am

Brahma Bill wrote:Congrats on the PR. That new dip station is getting a lot of use


Thanks bill!
It is indeed, and not just for dips, i use it for calf-raises, leg-raises and horizontal pullups and more :)
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Aug 10, 2015 11:00 am

10 augusti


freestanding hs 3set
dips superset calf-raises 10,10,10 / 30,30,30
dips superset leg-raises 10,10,12 / 10,10,12
L-sit neutral grip pullups supserset calf-raises 6 / 30
close pullups 6
bar curl 13,13,
horizontal pullups (bent legs) 12,12
full bridge 3set

a very hot day to workout
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Aug 11, 2015 10:40 am

11 augusti

assisted pistol squats , R: 3x7 L: 3x7
bulgarian split squat, R:2x12 L:2x12
straight bridges 2x20
short bridges 12 (focus on pulling with my hamstrings)
raised hamstring bridge 2x15

close chins 2x10, 1x8, 1x7

good workout :) other then that i have also worked as a mover for about 5 hours today
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Aug 17, 2015 11:29 am

17 Augusti
dips 2x15
diamond pushups 2x15

close chins 2x10
horizontal pullups (bent legs) 2x10
tucked front lever pullups 1x4

calf-raises 2x30

straight leg-raises 3x10
full bridge 3set
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Aug 18, 2015 9:50 am

18 augusti

freestanding hs practice 4set
hespu 6
hespu increased depth 2
pullups 3x6, done slowly and controlled
assisted pistol squat , r: 2x5 l: 2x5
shrim squat beginner variation , r:2x5 l:2x5

have not trained hespu a lot latley have definitly gotten a bit weaker
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Aug 24, 2015 11:02 am

24 augusti
dips +30kg x 2x5, +20kg x 2x8
decline diamond pushups 2x10
close pullups 2x8
close chins 8,5 slow tempo
leg-raises on dip station 3x10
full bridge 3set
calf-raises 1x20, +30kg x 2x20, +20kg 1x20
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Aug 25, 2015 11:05 am

25 augusti

assisted pistol squat, R:4x5 L:4x5
bulgarian split squat, r: +12kg x 8, bw x15, l: +12kg x 8, bw x 15
raised hamstring bridge 2x20


felt good! been more serious in my leg training latley
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Thu Aug 27, 2015 10:54 am


27 augusti

Pullups 12,11
close chins 6 slow
Dips 20,18
calf-raises 2x30
full bridge 2set

I train with better stricter form now on pullups and dips, all the way down and all the way up.
Went all out today on each set when doing pullups and dips.


bw: 91,5 kg
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Sep 02, 2015 10:59 am

2 september


Close chins 2x8, 1x6
Dips 2x15, 1x8
leg-raises from dip station 3x10
Pullups 4x4, very slow and with pauses
calf-raises 30,20,20
calf jumps 1x60sec
short bridges 1x20
full bridge 2x30sec
close squat 3x20

have never timed my bridging before, and dont think i have never tryed to hold them for that "long".
Felt it a lot in my lower back.
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Sep 14, 2015 11:19 am


14 september

pullups 2x10, 1x8
dips 1x17,1x15, 1x10
full bridge 3 set
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Sep 21, 2015 10:03 am


21 september

dips +20kg x 1x9, 1x7, 1x6, 1x5, Bw x 1x13,
OA pushdown with resistance band, L: 1x20, 1x15 R: 1x20, 1x15
weighted pushups 6,7
regular pushups 2x25
chest flyes with resistance band 1x50

killed my triceps and chest , especially triceps =)
Have focused a lot on mind muscle connection latley
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Sep 22, 2015 10:11 am

22 september

pullups 2x11, 2x7
Close chins 2x5, 1x4, 1x2 very slow and with pauses
OA bicep curl with resistance band, R: 3x15, L: 3x15,

short bridges 2x25
full bridge pushups 1x5, 3x7

calf-raises 2x25, +20kg 4x15


Quality over quantity :sparta:
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Sep 30, 2015 10:32 am

30 september

hespu 1x9, 1x7, 1x6, 1x5, 1x4
One arm side-raises with resistanceband, right: 1x10, 1x12, 1x13 left: 1x10, 1x12, 1x13
rear delt flyes with resistance band 2x20

close squat 4x25 superset calf raises 4x25
raised hamstring bridge 3x15,
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Oct 05, 2015 11:19 am

5 oktober

Pullups 2x10, 2x8, 6x6
Dips 10x10

calf-raises 6x30
calf jumps 1x60sec
full bridge 3set

sticking to the basics
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Oct 07, 2015 10:52 am

7 oktober

knee-raises from dip station 3x15
ab-wheel rolls 2x15

headstand leg-raises 3x5
full bridge 2set

close squat 1x30, +20kg 1x15, +40kg 2x10
bulgarian split squat, L: 2x12, R: 2x12,
raised hamstring bridge 3x15

calf-raises +20kg 4x25
one leg calf-raises , R:1x10 L:1x10

headstand pushups 1x7, 3x5,
tucked fl pullups 5x5
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Re: My bodyweight training journal! CCTommy

Post by Brahma Bill on Wed Oct 07, 2015 8:15 pm

Nice one as usual CC. Were the roll outs Standing or Kneeling?
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Thu Oct 08, 2015 10:08 am

Brahma Bill wrote:Nice one as usual CC. Were the roll outs Standing or Kneeling?

Thanks bill, they were just kneeling :)
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Thu Oct 08, 2015 10:08 am


8 otober

chins 6x8
neutral grip chins 2x6
close pullups 2x5


diamond pushups 5x15

That was high volume on the chins, for me at least =)
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Re: My bodyweight training journal! CCTommy

Post by Buckyx on Thu Oct 08, 2015 11:01 am

nice man, that fl pull ups and HeSPU are quite strong
I am trying to build strength for them right now

so you dont do any weighted pull ups or so? I wonder how does it transfer
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Fri Oct 09, 2015 7:50 am

Buckyx wrote:nice man, that fl pull ups and HeSPU are quite strong
I am trying to build strength for them right now

so you dont do any weighted pull ups or so? I wonder how does it transfer

Thanks, it was my first time trying fl pullups . I rarely do weighted, it doesnt feel safe on my pullup bar, got an iron gym.
Gotta get a better pullup bar one day. Have lost some strength in hespu but im gonna start training it more often :)
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Re: My bodyweight training journal! CCTommy

Post by Rastaman on Sat Oct 10, 2015 4:20 am

Hey mate just catching up on your log... Great stuff as always!

Are the Headstand push-ups, HeSPU with a pause at the bottom?  Strength in these seems to drop off quickly for me too, nothing that a bit of volume can't fix I suppose.

I'd forgotten about the headstand leg raises will have to give these ago again.

How are u finding the Bridge Push-ups, must be close to trying some wall walks   :)
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Oct 12, 2015 11:09 am

Rastaman wrote:Hey mate just catching up on your log... Great stuff as always!

Are the Headstand push-ups, HeSPU with a pause at the bottom?  Strength in these seems to drop off quickly for me too, nothing that a bit of volume can't fix I suppose.

I'd forgotten about the headstand leg raises will have to give these ago again.

How are u finding the Bridge Push-ups, must be close to trying some wall walks   :)


Hey, long time no see =D
They were not with a pause that time. Ive gained some weight to. Have actually increased the volume in my workouts latley .
Yea me to hehe but they are great so i will try to do them more often. They are good, but i only go down so till my head touches the floor, feel discomfort in my sholder if i go all the way down.
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Oct 12, 2015 11:09 am

12 oktober

Close squat 1x50, 1x40, 2x30, 3x20 210 total
raised hamstring bridge 1x15
one leg raised hamstring bridge 2x10
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Re: My bodyweight training journal! CCTommy

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