A_N_91's Bodyweight Log

A_N_91 · 04-08-2006, 04:46 AM

I'm not gonna have any access to major weights temporarily, and in the meantime, I'm going to start bodyweight exercises. Since I don't plan on adding huge amounts of muscle, I'm gonna not check the scale at all and use mirrors only. Dietwise, just keep low carbs and moderate protein, I get too stressed out counting.

Here's the "split":

NOTE: I don't have a pullup bar so I'm doing pulldowns instead...for now at least.

Monday
Elevated Feet Pushup
Overhand Wide Grip Pulldown
Crunch
Superman
Pike Pushup
Bulgarian Split Squat
Frog Stand

Tuesday
Finger Pushup
Underhand Wide Grip Pulldown
V-Up
Bird Dog
Pike Pushup
Split Jump

Thursday
Plyometric Pushup
Underhand Close Grip Pulldown
Leg Raises
Bird Dog
Pike Pushup
Jump Squat

Friday
In-Between Chair Pushups
Overhand Wide Behind the Neck Pulldown
Bicycle
Superman
Pike Pushup
One-Legged Squat
Frog Stand

Mondays and Tuesdays I do 10x10 on all exercises and once I can do that, I'll just add weight on my back or something. For Thursday and Fridays, I do 5 sets of completer failure every set.

The frog stands are only being done 3 days a week, so I can rest between. If everything goes well and I recover fast, I'll do them days a week. These most of you probably know about but if you don't, here's a link.

http://www.dragondoor.com/articler/mode3/229/

I wrote this up now but starting it on Monday.

A_N_91 · 04-10-2006, 10:22 PM

Today was a shitty day; I don't even know why. I had a big breakfast, 8-9 hours of sleep but I just felt weak.:excorcist

Monday, April 10, 2006
Pushups
BWx10x10

Pulldowns
I did 100x10x10

Crunch
BWx10x10

Supermans
BWx10x7
BWx8x3

I couldn't do Pike Pushups, Bulgarian Split Squat, and Frog Stand today. I can just add in Frog Stand tomorrow. The Pulldowns I can't perform because 100 is the most amount of the machine so I have to find a solution. Overall, this workout was a 6/10.

EDIT- I don't think I can do this 4x a week going to failure most of the time. I'm gonna think of something to just lower the volume because I don't want to train less days.

A_N_91 · 04-10-2006, 11:11 PM

Monday
Pushups
Side Crunch
Pike Pushup
Squats

Tuesday
Finger Pushups
Superman
Very High Elevated Feet Pushup (Don't know the name but mainly for shoulders)
Bulgarian Split Squats

Wednesday
Knuckle Pushups
Crunch
Pike Pushup
Jump Squats

Thursday
In-Between Chair Pushups
Birddog
VHEFP *See Tuesday

Lunge Jumps

Friday
Diamond Pushups
V-Up
Pike Pushup
Single-Legged Squats

Each is 1 set to failure or 1-2 reps shy and increase weekly or every 2 weeks. I'm gonna start this tomorrow because the one from today was wayy too much volume...my arms are spazing and shaking, lol.

A_N_91 · 04-11-2006, 12:46 PM

Today there's little soreness in chest and abs. I'm starting the new workout today that I posted before this.

A_N_91 · 04-11-2006, 09:25 PM

Monday, April 11, 2006
Finger Pushups
BWx6

Supermans
BWx20

Shoulder Pushups
BWx15

Bulgarian Split Squat
BWx20

Those finger pushups kicked me in the ass. As soon as I went down on the first rep, my lats killed me...they were sore from yesterday but I hadn't realized it. :rock2:

Supermans were ok...I have a really weak lower back/core

Split Squats I stopped at 20, I didn't want to kill myself.

This workout was an overall 7/10

A_N_91 · 04-12-2006, 09:20 PM

Doing my workout in 20-30 minutes...Legs are slightly sore...shoulders sore, chest sore, and my lats weren't sore; it was part of the back that gets used during pushups.

Yardicus · 04-12-2006, 09:25 PM

alot like my routine for my swat training program bro

*subscribes*

A_N_91 · 04-12-2006, 10:58 PM

Wednesday, April 12, 2006
Knuckle Pushups
BWx6

Crunch
BWx20

Pike Pushup
BWx3

Squats
BWx30

This workout was pretty bad from strains around my stomach. As I posted before about my lats being sore, it wasn't the lats; it's right above my ribs. The knuckle pushups were only 6 because the pain hurt too much. Crunches were ok, I'm better at them (Not getting low back pains), Pike pushups killed and hurt that strain so much so I had top stop them. I can't do squat jumps in my house so I subtituted them for regular bodyweight squats. Overall 5/10

Also, everything else I do this week is not going to failure because before on Monday I did 10x10 which wasn't planned. Next week, these workouts are gonna kick ass for sure. :nosthumbs

A_N_91 · 04-16-2006, 06:36 AM

I didn't do Thursday or Friday because that back pain just kicked my ass. And today I cheated a shitload at a party. Monday I'll be doing my diet and routine again.

04-08-2006, 04:46 AM	#1
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	A_N_91's Bodyweight Log I'm not gonna have any access to major weights temporarily, and in the meantime, I'm going to start bodyweight exercises. Since I don't plan on adding huge amounts of muscle, I'm gonna not check the scale at all and use mirrors only. Dietwise, just keep low carbs and moderate protein, I get too stressed out counting. Here's the "split": NOTE: I don't have a pullup bar so I'm doing pulldowns instead...for now at least. Monday Elevated Feet Pushup Overhand Wide Grip Pulldown Crunch Superman Pike Pushup Bulgarian Split Squat Frog Stand Tuesday Finger Pushup Underhand Wide Grip Pulldown V-Up Bird Dog Pike Pushup Split Jump Thursday Plyometric Pushup Underhand Close Grip Pulldown Leg Raises Bird Dog Pike Pushup Jump Squat Friday In-Between Chair Pushups Overhand Wide Behind the Neck Pulldown Bicycle Superman Pike Pushup One-Legged Squat Frog Stand Mondays and Tuesdays I do 10x10 on all exercises and once I can do that, I'll just add weight on my back or something. For Thursday and Fridays, I do 5 sets of completer failure every set. The frog stands are only being done 3 days a week, so I can rest between. If everything goes well and I recover fast, I'll do them days a week. These most of you probably know about but if you don't, here's a link. http://www.dragondoor.com/articler/mode3/229/ I wrote this up now but starting it on Monday. Last edited by Trick D : 04-08-2006 at 10:52 PM.

04-10-2006, 10:22 PM	#2
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Today was a shitty day; I don't even know why. I had a big breakfast, 8-9 hours of sleep but I just felt weak.:excorcist Monday, April 10, 2006 Pushups BWx10x10 Pulldowns I did 100x10x10 Crunch BWx10x10 Supermans BWx10x7 BWx8x3 I couldn't do Pike Pushups, Bulgarian Split Squat, and Frog Stand today. I can just add in Frog Stand tomorrow. The Pulldowns I can't perform because 100 is the most amount of the machine so I have to find a solution. Overall, this workout was a 6/10. EDIT- I don't think I can do this 4x a week going to failure most of the time. I'm gonna think of something to just lower the volume because I don't want to train less days. Last edited by A_N_91 : 04-10-2006 at 10:46 PM.

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04-10-2006, 11:11 PM	#3
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Monday Pushups Side Crunch Pike Pushup Squats Tuesday Finger Pushups Superman Very High Elevated Feet Pushup (Don't know the name but mainly for shoulders) Bulgarian Split Squats Wednesday Knuckle Pushups Crunch Pike Pushup Jump Squats Thursday In-Between Chair Pushups Birddog VHEFP See Tuesday Lunge Jumps Friday* Diamond Pushups V-Up Pike Pushup Single-Legged Squats Each is 1 set to failure or 1-2 reps shy and increase weekly or every 2 weeks. I'm gonna start this tomorrow because the one from today was wayy too much volume...my arms are spazing and shaking, lol.

04-11-2006, 12:46 PM	#4
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Today there's little soreness in chest and abs. I'm starting the new workout today that I posted before this.

04-11-2006, 09:25 PM	#5
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Monday, April 11, 2006 Finger Pushups BWx6 Supermans BWx20 Shoulder Pushups BWx15 Bulgarian Split Squat BWx20 Those finger pushups kicked me in the ass. As soon as I went down on the first rep, my lats killed me...they were sore from yesterday but I hadn't realized it. :rock2: Supermans were ok...I have a really weak lower back/core Split Squats I stopped at 20, I didn't want to kill myself. This workout was an overall 7/10

04-12-2006, 09:20 PM	#6
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Doing my workout in 20-30 minutes...Legs are slightly sore...shoulders sore, chest sore, and my lats weren't sore; it was part of the back that gets used during pushups.

04-12-2006, 09:25 PM	#7
Yardicus Cutting Yardie Join Date: Apr 2005 Location: Indiana Posts: 918 Recipes: 0 Rep Power: 26	alot like my routine for my swat training program bro subscribes

04-12-2006, 10:58 PM	#8
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Wednesday, April 12, 2006 Knuckle Pushups BWx6 Crunch BWx20 Pike Pushup BWx3 Squats BWx30 This workout was pretty bad from strains around my stomach. As I posted before about my lats being sore, it wasn't the lats; it's right above my ribs. The knuckle pushups were only 6 because the pain hurt too much. Crunches were ok, I'm better at them (Not getting low back pains), Pike pushups killed and hurt that strain so much so I had top stop them. I can't do squat jumps in my house so I subtituted them for regular bodyweight squats. Overall 5/10 Also, everything else I do this week is not going to failure because before on Monday I did 10x10 which wasn't planned. Next week, these workouts are gonna kick ass for sure. :nosthumbs

04-16-2006, 06:36 AM	#9
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	I didn't do Thursday or Friday because that back pain just kicked my ass. And today I cheated a shitload at a party. Monday I'll be doing my diet and routine again.