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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 13, 2015 11:45 am

13 oktober

set/reps


dips +20kg 4x8, bw 1x12, 1x11
diamond pushups 3x12

pullups bw 1x10, +20kg 4x2, bw 1x10
horizontal pullups 5x10

calf-raises 1x30, +20kg 4x20
One-leg calf raises , R: 1x8 L: 1x8
calf hops 2x60sec
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Re: My bodyweight training journal! CCTommy

Post by Brahma Bill on Tue Oct 13, 2015 7:50 pm

What is a Calf Hop? Are you jumping over small cattle? :D
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Re: My bodyweight training journal! CCTommy

Post by Rastaman on Wed Oct 14, 2015 2:44 am

Brahma Bill wrote:What is a Calf Hop? Are you jumping over small cattle? :D

He's trying to pull on some tight jeans
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Oct 14, 2015 1:08 pm

Brahma Bill wrote:What is a Calf Hop? Are you jumping over small cattle? :D

Thats exacly what it is! hehe nah, its like jumping rope but with no rope :pushup1:
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Re: My bodyweight training journal! CCTommy

Post by Brahma Bill on Wed Oct 14, 2015 8:36 pm

CCTommy wrote:
Brahma Bill wrote:What is a Calf Hop? Are you jumping over small cattle? :D

Thats exacly what it is! hehe nah, its like jumping rope but with no rope :pushup1:
So.. hop on one foot for 60 sec the 60 sec on the other? I could see how that would give you a little burn after all the calf raises.
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Thu Oct 15, 2015 8:46 am

Brahma Bill wrote:
CCTommy wrote:
Brahma Bill wrote:What is a Calf Hop? Are you jumping over small cattle? :D

Thats exacly what it is! hehe nah, its like jumping rope but with no rope :pushup1:
So.. hop on one foot for 60 sec the 60 sec on the other? I could see how that would give you a little burn after all the calf raises.

I did it with both feet, but my calves are weak . Yes you get a good burn after a while
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Thu Oct 15, 2015 10:20 am

15 oktober

pushups 3x20 20sec running in place between sets
plank 3x70 high knees between sets
hespu 2x5 running in place between sets
pushups 7x15 running in place between sets
full bridge 3set
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Oct 20, 2015 10:04 am

20 oktober

dips +30kg 2x6, 1x5, bw 1x20
assisted one arm pushup, r: 2x10 L: 2x10
Chinups 1x13, 1x9, 1x8
body rows 2x10
calf-raises 6x30
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Re: My bodyweight training journal! CCTommy

Post by Dave on Tue Oct 20, 2015 3:26 pm

What about the swings?
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Oct 20, 2015 3:47 pm

Dave wrote:What about the swings?

what swings do you mean :)?
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Re: My bodyweight training journal! CCTommy

Post by Dave on Tue Oct 20, 2015 3:48 pm

Click the link in my sig for more info.
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Re: My bodyweight training journal! CCTommy

Post by Rastaman on Thu Oct 22, 2015 7:14 am

Some swings would work in well with your CC !
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Thu Oct 22, 2015 10:57 am

Rastaman wrote:Some swings would work in well with your CC !

Kettlebell swings ? Have never tryed that.

22 oktober

Hespu 1x9, 1x8
plank 1x120sec, 1x70sec
full bridge 2set
assisted pistol squat 2x6 each leg

Today i trained convict conditioning style, high intensity and just 2 work sets on each exercise.
BW: 94kg, fat bastard.
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Oct 26, 2015 10:51 am

26 oktober

plank 1x180sec think that is a pb :) , 1x90sec
full bridge hold 3set

one leg pistol squat, R: 2x8 L: 2x8
one leg raised hamstring bridge, R: 2x12 L: 2x12
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Re: My bodyweight training journal! CCTommy

Post by Rastaman on Tue Oct 27, 2015 9:05 am

Congrats on the PB mate, 180 sec plank is great!  Bridging feels good after plank work.

Did  you work on 1 arm planks  on your way to One Arm Pushups?
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Oct 28, 2015 11:41 am

Rastaman wrote:Congrats on the PB mate, 180 sec plank is great!  Bridging feels good after plank work.

Did  you work on 1 arm planks  on your way to One Arm Pushups?

Thanks :) Its regular plank, have increased time prety good after just a few workouts doing those so it feels good.
Yes bridging feels good after plank exercise , stretching out the abs .
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Oct 28, 2015 11:42 am

28 oktober

Dips +30kg 1x7 PB, 2x5
Assisted one arm pushup, R: 2x6 L: 2x6

Pullups 2x10, 1x8
Close chins 2x6 slow tempo
calf-raises 5x30

COC 1# 1set each hand

Trying to lose some weight so been trying to eat less and healthier, so energy is not on top.
But managed to do a good workout anyway : )
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Re: My bodyweight training journal! CCTommy

Post by Brahma Bill on Wed Oct 28, 2015 7:01 pm

CCTommy wrote:28 oktober

Dips +30kg 1x7 PB, 2x5
Assisted one arm pushup,  R: 2x6   L: 2x6

Pullups 2x10, 1x8
Close chins 2x6 slow tempo
calf-raises 5x30

COC 1#  1set each hand

Trying to lose some weight so been trying to eat less and healthier, so energy is not on top.
But managed to do a good workout anyway : )
I'm in the same boat. How to eat less and lose weight while still maintaining my energy levels so I can work and train. I started about three weeks ago eating green veggies at every meal (salad at breakfast). It seems to work for me. I'm keeping the energy level up and I'm down 10 lbs.
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Re: My bodyweight training journal! CCTommy

Post by Dave on Thu Oct 29, 2015 4:14 pm

My favourite vegetable is spaghetti sauce, though it used to be pizza. And waaaayyy before that, it was broccoli.
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Re: My bodyweight training journal! CCTommy

Post by Buckyx on Thu Oct 29, 2015 5:35 pm

Brahma Bill wrote:
I'm in the same boat. How to eat less and lose weight while still maintaining my energy levels so I can work and train. I started about three weeks ago eating green veggies at every meal (salad at breakfast). It seems to work for me. I'm keeping the energy level up and I'm down 10 lbs.

lots of protein and carb refeeds, thats what I do now and I progress with strength training.. not gaining muscles though but its possible
but yea I feel much better on bigger vegetable intake and it speed up recovery
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Re: My bodyweight training journal! CCTommy

Post by Brahma Bill on Thu Oct 29, 2015 8:45 pm

Buckyx wrote:
but yea I feel much better on bigger vegetable intake and it speed up recovery

X2! I feel so good I wonder why I don't eat that way all the time :D
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Nov 02, 2015 9:53 am

Yes, have to make it a habbit , eating clean. Or i will just gain the weight i lose when i go back to "normal" food. Lots of vegetables and fruit is a good idea i think, and of course lots of protein. =)


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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Nov 02, 2015 9:54 am

2 November

Dips +30kg 1x8 PB, 1x7, 1x5
One arm pushup, R: 1x3, 1x1, 1x2 L: 1x3, 1x1, 1x2
bw tricepextension 1x15

Pullups 2x10
close chins 1x6, 1x7
Calf-raises +30kg 4x25

A pb is alway fun : ) Im stuck on the pullups how ever.
bw: 93.8 kg...
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Nov 03, 2015 12:00 pm

3 november

pistol squat (CC step 9) R: 3,3,2 L:3,3,2
Assisted pistol squat (holding on to doorframe) R:3 L:3
Jump squat 2x6
One leg raised hamstring bridge R: 16 L: 16
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Nov 09, 2015 10:03 am


9 november

Dips +30kg 1x9 PB, 1x8, 1x6
One arm pushup , r: 2,2 l: 2,2
diamond pushups 1x20

pullups 1x11, 1x10
close pullups 2x8
bw rows 2x12
calf-raises bw 3x30, +30kg 3x20,

Pb again at dips :) Thinking of buying a weight belt soon
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Nov 10, 2015 9:08 am

19 november

pistol squat (with 12kg counterweight) R:1, L:1,
Pistol squat ( 6kg counterweight) R:1 L:1
negative pistol squat, R:2,2 L: 2,2

Lungs +30kg 2x10 each leg
squat +30kg 1x30
Bulgarian split squat, R: 1x12, L:1x12
One leg raised hamstring bridge , R: 2x10, L:2x10,

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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Nov 11, 2015 11:23 am

11 november

Hespu 1x10, 1x8, 1x7
plank 1x60sec
ab wheel rolls 1x20, 1x15
lying leg-raises 2x12
full bridge pushups 3x5
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Nov 16, 2015 10:41 am

16 november

Calf-raises  bw 1x40, 5x30, +30kg 3x20,
dips +30kg 1x9, 2x7, bw 2x15
OAPU,  R:2,2   L:2,2

pullups 2x10, 1x9
close chin 2x6
bw rows 1x12
short bridge 2set
full bridge 3set

ALMOST 10 reps with +30 kg dips
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Nov 18, 2015 10:41 am

18 november


pistol squat, R: 1,1,   L:1,1,
close squat with 30kg vest, 1x40
Close squat 30kg vest + 20kg kettlebell 2x10
one leg raised hamstring bridge, R:1x16   L:1x16

hespu 1x10, 1x7, 1x6
lying straight leg-raises 2x15
advanced tucked fl 3set
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Re: My bodyweight training journal! CCTommy

Post by Brahma Bill on Thu Nov 19, 2015 7:23 pm

Two sessions this week Tommy. Nice!
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Nov 24, 2015 10:57 am

Brahma Bill wrote:Two sessions this week Tommy. Nice!

yes its not a lot :s
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Nov 24, 2015 10:57 am

24 november

pullups 1x15!, 2x10
close chins 1x11, 1x8

calf-raises bw 3x45, 1x30
squat +50kg 3x12
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Re: My bodyweight training journal! CCTommy

Post by Brahma Bill on Tue Nov 24, 2015 6:50 pm

CCTommy wrote:
Brahma Bill wrote:Two sessions this week Tommy. Nice!

yes its not a lot :s
We all do what we can brother! There were a lot of times this year I'd only get in one a week.
Nice job on the pulls. Is 15 getting close to PR territory?
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Re: My bodyweight training journal! CCTommy

Post by Buckyx on Wed Nov 25, 2015 9:23 am

nice pull ups volume
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Nov 25, 2015 9:51 am

Brahma Bill wrote:
CCTommy wrote:
Brahma Bill wrote:Two sessions this week Tommy. Nice!

yes its not a lot :s
We all do what we can brother! There were a lot of times this year I'd only get in one a week.
Nice job on the pulls. Is 15 getting close to PR territory?

Indeed. thanks :) ive done 16 reps , think i was a few kg lighter then and the form was not as strict as i do these days :)
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Nov 25, 2015 11:07 am

Buckyx wrote:nice pull ups volume

thx!

25 November

Dips +30kg 1x10 PB!, 2x7, bw 1x20
weighed pushups 1x1, 1x4, 1x5
weighted diamond pushups 1x5

advanced tucked fl 3set
plank 1x120sec
straight leg-raises from dip station 2x10
straight bridges 2x15
full bridge 4set
raised hamstring bridge 2x15
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Nov 30, 2015 10:16 am

30 november

pullups 2x12, 1x10, 1x8
close chin staic hold 1x30sec
close pullup static hold 1x20sec

kettlebell swing 20kg 4 x 20
full bridge 3set
calf-raises 3x40, 2x30
Leg-raises from dip station 3x12
plank 1x90sec
tucked fl 2x30sec

COC 1, R: 1x8, 1x9, 1x10 L: 1x6, 2x4,

watched some instructional videos before trying the swing,
i think it was a good exercise, felt it a lot in my lower back especially and it got my heart rate up, fun exercise :D
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Re: My bodyweight training journal! CCTommy

Post by itlives on Mon Nov 30, 2015 3:43 pm

Nice work Tommy!
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Re: My bodyweight training journal! CCTommy

Post by Rastaman on Mon Nov 30, 2015 4:49 pm

Good to see you Swinging mate!

How close are u to to a FL?
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Dec 01, 2015 9:00 am

Rastaman wrote:Good to see you Swinging mate!

How close are u to to a FL?

Thanks, havent tryed full front lever in a long time, just recently started training it again,
can hold advanced tucked fl for a while and one leg fl. How about you? Its a shame i cant train back lever at home, just front lever.
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Dec 01, 2015 9:01 am

itlives wrote:Nice work  Tommy!

thanks : )
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Dec 01, 2015 11:43 am


1 december

Bench press 100kg x 3, 110kg x 2, 100kg x 4
Dips +20kg x 7, +40kg x 1x3PB,1x2. +20kg x 1x12 , 1x7
tricep extension 2x12kg dumbells 2x12

barbell squat 50kg x 1x10, 80kg 2x10
leg extension 3 set
leg curl 2set

Todays workout was done at the gym, fun with a pb at dips. Can only load 30kg at home so.
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Dec 07, 2015 10:07 am

7 december

pushups +73kg 1x4, 1x2
Overlap pushup, R: 2x6, L: 2x6
Dips +30kg 3x6, bw 1x17
one arm tricepextension, R: 14kg 1x8, 11kg 2x11 L: 14kg 1x8, 11kg 2x11,
plank 2x90sec
advanced tucked fl 2set
full bridge 3set

overlap pushups was something new, felt a bit pain in my wrists doing that.
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Dec 08, 2015 9:36 am

8 december

freestanding hs 4set

Golblet squat (50kg )20kg kb + 30kg vest 2x15
bulgarian split squat, r: 1x15, 1x12, 2x10, l: 1x15, 1x12, 2x10
one leg raised hamstring bridge, R:2x12 L: 2x12
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Wed Dec 09, 2015 11:08 am

9 december

pullups 1x15, 1x12, 1x9
close chins 4x5
calf-raises 6x30,
COC 1# 1set each hand

good pump!
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Mon Dec 14, 2015 11:37 am


14 december

Dips +30kg 1x10, 3x6,
Assisted OAPU, r: 3x8, l: 3x8,
calf-raises +30kg 5x20, bw 1x30

bulgarian split squat, R:bw 1x10, bw+10kg 4x10. L: bw 1x10, bw+10kg 4x10,
close squat 4x20


good workout
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Dec 15, 2015 10:39 am


15 december

pullups +10kg 4x6, bw 1x10
bw rows 2x10
iso close chin hold +10kg 1x28sec, 1x25sec
bicepcurl with resistance band 2set

advanced tucked fl 4set
plank 1x120sec, 1x60sec
full bridge 4set

My bridging have improved a lot. Cant straighten my arms completly, cant straighten legs yet but better then before
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Re: My bodyweight training journal! CCTommy

Post by Dave on Tue Dec 15, 2015 1:59 pm

Straightening arms in a bridge is actually quite a challenge, even with lots of practice.
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Re: My bodyweight training journal! CCTommy

Post by CCTommy on Tue Dec 15, 2015 2:15 pm

Dave wrote:Straightening arms in a bridge is actually quite a challenge, even with lots of practice.

I can straighten my arms now i meant. have taken a while, but got it now 8)
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Re: My bodyweight training journal! CCTommy

Post by Dave on Tue Dec 15, 2015 11:21 pm

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

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