My transformation/progress (30/M/170cm/69kg) from calisthenics (x-post from /r/fitness/)

[riverrose]

@slvceli To figure out my form failure reps, I would simply attempt as many reps as I could to total failure and half that amount.

Say for example I'd try a set to failure and get 12 reps as a result... I halved that number and could then pretty easily manage 6 reps of high quality. I'd use that total to work out how many I needed of the other exercises.

The pain is there but not unbearable. I also can't do handstands as much as I want to because that puts the most stress on my wrists. If it's medical like the arthritis in your case I would err on the side of caution and instead ask that you speak to a physician for training advice.

 

[slvceli]

@riverrose Thanks! Very helpful!

 

[cfan]

@riverrose Do you do any cardio?

I find that whenever I add cardio to my workout routines I end up losing motivation to workout. I'm going to stick to straight calisthenics and a few weighted exercises for awhile. I've set a minimum number of exercises that I have to daily, but it doesn't have to be all at once. 26/M

• 50 pushups
• 50 situps
• 100 squats
• 20 Curls
• 50 calf raises
• 15 pullups (this can vary because I change grips so)

I've only been doing to for 2 days and will end up adjusting some of these numbers, but so far it's been great. Thanks for helping to motivate me.

 

[riverrose]

@cfan

Do you do any cardio?

I try to do HIIT with that same circuit though I feel I'm reaching the apex of what is possible with my methods. I'm thinking of taking up skipping or running because training cardio with these exercises just made me really good at pull ups but I get absolutely gassed trying to run long distance.

Those are great totals. I would suggest splitting those daily totals into a manageable amount of sets (I usually split my daily quota's into 4-5 sets). If you can do those sets using the gtg method easily then you can increase the difficulty by trying to do them in fewer sets (3 or fewer).

I've only been doing to for 2 days and will end up adjusting some of these numbers, but so far it's been great. Thanks for helping to motivate me.

That's awesome! Adjusting them based on how your body is responding to the exercise (both results wise as well as DOMs) is highly recommended. Everyone is different and may not develop identical strength traits in similar timeframes. You're very welcome. I look forward to seeing the results of your new mindset.

 

[stephani]

@riverrose STEROIDS!!!

no rlly tho, you look better in 14 weeks than I do after a year of half-assed training whilst program hopping like a gay playboy bunny on cocaine (perhaps, I need to cut)

Your transformation must be a sign from God since I'm planning to pursue a similar progressive overload self-made program formed around the G2G philosophy; except with weight instead of repitions.

You had a hard time getting through your break up, but you're a very aesthetically changed man now.

Congrats on your transformation- get dem bishes

 

[riverrose]

@stephani Ahahaha I did have a few friends ask if I used steroids, but nope... just good ol' fashioned hormonal rage as a result of a break-up. It's remarkable how focused you can become when you are trying desperately to keep your mind off of things. After a while it became habit and I stopped being such a an emotional wreck.

The change went beyond physical... it changed my philosophy on life as well as how I treat and see others. I wasn't a very nice person admittedly before the change so I'm quite thankful for it. Even if I did have to lose someone to give myself a kick in the bum.

Thank you! Thank you! The quality of women I have met as a result of my transformation... both physically and personality-wise has greatly improved.

 

[dawn16]

@riverrose That V taper. Great job, man.

 

[riverrose]

@dawn16 Thank you, it's probably the part of my physique I like the most.

 

[dawn16]

@riverrose You...

You, OP, can life.

Can life very well. must copy

But to be honest, i feel you about the junk food - having a not-so-strict diet allows for having those whole food breakfasts/lunches/dinners/snacks with the occasional biscuits and crisps. Sunflower seeds are my guilty pleasure. If something has too much fat in or sugar, my stomach automatically aches.

I used to train Calisthenics and muay thai, then moved on to gym and MMA, now im regretting dropping calisthenics.

Your post has set me on the right path again. TY OP

 

[riverrose]

@dawn16 Thanks bro, but don't be a half-rate version of someone else... be a first-rate version of yourself. I'm glad that I helped inspire you though. Take that and work with it and soon enough you'll be posting an amazing transformation comparisson, too.

WE'RE ALL GONNA MAKE IT!

 

[renatanikartaite]

@riverrose Man this is really inspiring stuff. I'm now thinking of using this daily to supplement my bodybuilding routines as it seems really simple and a really good way to add some different training.

 

[riverrose]

@renatanikartaite Simple is good. It makes it easier to complete the routine and gives you less of an excuse to be lazy.

 

[brad413]

@riverrose Liar liar pants on fire.

 

[riverrose]

@kingdomstudies Well now my sets are:

• 15 dead hang l-sit pull ups
• 30 push ups
• 15-20 dips
• 30-50 squats
• calf raises until I feel I may cramp if I do more

At those numbers I usually do 3 or 4 sets and I split my days into push/pull days since the volume is pretty tasking.

 

[renatanikartaite]

@riverrose What rest time do you have between sets?

 

[riverrose]

@renatanikartaite No more than 30 seconds on HIIT days. And between 2-5 minutes on volume days. (If I do more reps I rest longer)

 

[johnnybabe]

@riverrose Sorry If im misunderstanding, but are you doing - for example - 30 Pushups in 3-4 sets means you do 3x10 Pushups?

Or is it 3x30?

Im a bit confused since 3x10 seems kinda low for your muscles, but 3x30 seems a bit much

 

[riverrose]

@johnnybabe Yes... 3x30 push ups for example is where I'm at. Mind you because I'm at these numbers now I simply can't sustain every exercise in this circuit every day multiple times a day like when I had first started. One scenario is where I may do a push, pull, legs split over 3 days.

So for example is where I may do a HIIT session. I would simply choose to do 5 sets of any combination of those 5 exercises to make my daily circuit. This might mean I could do 3 sets of 30 push ups and 2 sets of dips to form failure. This could also mean I'd do a single set of each of those five different exercises to do a full body workout. It all depends on what I feel I may currently be weakest at and want to improve or even what kind of strength would contribute greatest to my current advanced movement goal I have set for myself. (I didn't even try the muscle-up move itself until I had both 12x2 pull ups to the chest and 2x12 dips to form failure as an example)

The only real constant in my "routine" is that I try to do at least some sort of exercise every day. It is not structured in the sense that I will always do a predictable weekly routine. I've learned to listen to my body. If I don't feel like I can do a certain exercise I will simply choose one of the others available.

I know that's a fair bit to take in but was that easy to follow? I understand if it could be confusing.

 

[johnnybabe]

@riverrose No, I understood it pretty well this time, thanks.

Might try doing something similiar to that for 1-2 weeks and see how its going, thanks.

 

[shediac]

@riverrose I didn't see your username when I read the post and then I saw your progress pics, and I was like "Wait, I know him!" Anyway, your progress is inspiring. I had no idea you started out like that. Good job, man!