Chin Ups & Pull Ups @ 40lbs
10x3=30
13x1=13
^dead hangers strict full ROM^
strict full ROM Dips @ 40lbs
20x2=40
25x2=50
Push Ups @ 60lbs
10x1=10
15x1=15
20x1=20
Military Press @ 146lbs
5,6=11
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beasty boy Work Out Log
Started by Fed X, May 14, 2012 · 587 Replies · 5,265 Views
BW Pull Ups & Chin Ups
10x3=30
^dead hangers strict full ROM^
full ROM Dips @ 60lbs
15x2=30
20x1=20
full ROM Dips @ 70lbs
15x1=15
Push Ups @ 60lbs
10x3=30
Back Squats
5x2=10
Military Press @ 155lbs
3,3,3,3,3=15
Military Press @ 155lbs
3,3,3,3,4,2=18
from 7-16-12 later that evening
BW Pull Ups
10x3=30
15x2=30
^strict full ROM^
full ROM dips @ 60lbs
10x3=30
15x1=15
Push Ups @ 60lbs
10x3=30
Military Press @ 161lbs
3,3,3,3=12
Military Press @ 151lbs
4x1=4
Pull Ups @ 44lbs
10x4=40
BW Pull ups
10x1=10
^strict full ROM^
full ROM Dips @ 60lbs
15x4=60
20x1=20
Push Ups @ 60lbs
15x1=15
10x2=20
Pull Ups @ 44lbs
10x3=30
BW Pull Ups
10x2=20
^strict full ROM^
full ROM Dips @ 65lbs
15x3=45
10x1=10
Push Ups @ 60lbs
10x4=40
Pull Ups @ 60lbs
5x10=50
^strict full ROM^
Push Ups @ 60lbs
10x10=100
this was inspired by CrossFit Bodyweight Workouts #1 "Cindy"... planned to do As many rounds as possible in 20 minutes of: 5 pullups & 10 pushups... but I had to leave... so I only made 3 rounds... did 7 more rounds later that same evening
Pull Ups @ 60lbs
5x8=40
6x2=12
^strict full ROM^
full ROM Dips @ 60lbs
15X4=60
10x2=20
Push Ups @ 60lbs
10x2=20
15x1=15
20x3=60
Back Squats @ 191lbs
6x2=12
Pull Ups @ 60lb
5x2=10
6x1=6
7x1=7
BW Pull Ups
10x2=20
^strict full ROM^
full ROM Dips @ 60lbs
15x4=60
Push Ups @ 60lbs
10x2=20
20x2=40
Overhead Press @ 155lbs
3x5=15
Just curious, why is it that you haven't tried including the holds in your workout? Like L-sit, planche, etc. IMO it seems like you're missing out on some great versatile strength work there. What do you feel about the gymnastics holds vs. what you're doing now?
-Oka
I think that theyre awesome.... however I just seem to never find time to practice them... any advice other than what is already available on the site?
BW Pull Ups
20x2=40
^strict full ROM^
full ROM Dips @ 60lbs
15x3=45
full ROM Dips @ 70lbs
10x2=20
Push Ups @ 60lbs
10x2=20
15x1=15
Overhead Press Pyramid @ 135lbs
1-5-1=25
Also I did an unweighted push ups drill using a deck of 52 cards with no rest
beasty boy said:I think that theyre awesome.... however I just seem to never find time to practice them... any advice other than what is already available on the site?
I'm still relatively new here, so I don't have much advice to give. I did notice you don't do much core work, from reading all five pages, except a bit of abdominals in the form of leg raises and lifts. I'd suggest doing archups to work the lower back, and L-sits are an awesome compliment to core work. You can do those on the floor easy without rings or parallets, with a little innovation. Other than that, you could work handstands to replace OHP's and to add a stability portion to your workout.
Those are things I would add, but after all, you aren't me 
Do what you feel happy with, that's where it counts. You've made awesome progress doing what you've been doing.
BW Pull Ups
10x3=30
15x3=45
20x4=80
Pull Ups @ 70lbs
5x2=10
^strict full ROM^
full ROM Push Ups @ 60lbs
20x3=60
25x1=25
full ROM Dips @ 70lbs
10x2=20
15x1=15
Back Squats @ 136lbs
10x3=30
okaxmasato said:beasty boy said:I think that theyre awesome.... however I just seem to never find time to practice them... any advice other than what is already available on the site?I'm still relatively new here, so I don't have much advice to give. I did notice you don't do much core work, from reading all five pages, except a bit of abdominals in the form of leg raises and lifts. I'd suggest doing archups to work the lower back, and L-sits are an awesome compliment to core work. You can do those on the floor easy without rings or parallets, with a little innovation. Other than that, you could work handstands to replace OHP's and to add a stability portion to your workout.
Those are things I would add, but after all, you aren't me
awesome
Pull Ups @ 60lbs
5x5=25
^strict full ROM^
full ROM Push Ups @ 60lbs
15x2=30
20x2=40
full ROM Dips @ 70lbs
10x3=30
15x1=15
full ROM Dips @ 60lbs
10X1=10
Barbell Military Press @ 155lbs
3x3=9
okaxmasato said:Just curious, why is it that you haven't tried including the holds in your workout? Like L-sit, planche, etc. IMO it seems like you're missing out on some great versatile strength work there. What do you feel about the gymnastics holds vs. what you're doing now?-Oka
http://looklikeanathlete.com/how-to-get-a-gymnast-body/
also Im not a gymnast... however I love calisthenics... gymnasts do calisthenics... so thats one thing that we have in common... sooo her I am... my routines are considered minimalist and are very much like the one described in the above link...
Pull Ups @ 60lbs
5x3=15
6x2=12
^strict full ROM^
full ROM Dips @ 70lbs
10x3=30
15x1=15
full ROM Dips @ 60lbs
15x1=15
full ROM Push Ups @ 60lbs
10x2=20
15x1=15
20x1=20
Back Squats @ 155lbs
10x3=30
Pull Ups @ 60lb
5x3=15
10x1=10
^strict full ROM^
full ROM Dips @ 60lbs
10x4=40
full ROM Push Ups @ 60lbs
10x2=20
from 8-8-12 later that same evening... I got real bored so I decided to bang some reps... kinda inspired by CrossFit Cindy & I think Murph...also as lof late Ive dropped Chin Ups preety much entirely in favor of Pull Ups... also Ive decreased the weight on my Pull Ups
Back Squats @ 191lb
6x2=12
BarBell Military Press @ 156lbs
3x2=6
BarBell Military Press @ 151lbs
3x1=3
2x2=4
BarBell Military Press @ 161lbs
1x1=1
Pull Ups @ 60lbs
5x5=25
^strict full ROM^
full ROM Dips @ 80lbs
10X3=30
full ROM Dips @ 60lbs
10x1=10
full ROM Dips @ 85lbs
10x3=30
Back Squats @ 191lbs
6x2=12
full ROM Push ups @ 60lbs
20x4=80
maybe some weighetd Jump Squats/Squats Jumps later on
Pull Ups @ 60lbs
5x3=15
^strict full ROM^
full ROM Dips @ 80lbs
10X3=30
full ROM Push Ups @ 60lbs
10x1=10
15x1=15
20x1=20
thats it for Friday... just came back off of a big road trip & was feeling a bit under the weather
Pull Ups @ 60lbs
5x1=5
6x1=6
8x1=8
10x1=10
^strict full ROM^
full ROM explosive Dips @ 75lbs
10x3=30
15x1=15
full ROM Push Ups @ 60lbs
10x1=10
15x2=30
20x1=20
Back Squats
6x2=12
Back Squats @ 156lbs
9x3=27
Pull Ups @ 60lbs
5x5=25
^strict full ROM^
Push Ups @ 60lbs
10x5=50
^strict full ROM^
full ROM Dips @ 60lbs
10X5=50