Calisthenics Unity

Turn up

General · 11 replies · 792 views · 4 followers

Wassup Guys,
Yesterday I completed level 5 which means tomorrow is Level 6,
It tried to make a floppy muscle up but I couldn't do even a single one,
So I kinda know I ain't going to do my first one tomorrow ( No negative vibes just sayin)
I can do 10 dips in a row and 10 pull-ups in a row too.
So any suggestions?

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Not other than study the technique, train your tigerbends and keep trying as a part of your skill training 👍 then you will get it soon!

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Yehia
Daniel Malo

It might help to have your thumb over the bar instead of under it. Also have your wrist already turned, instead of having it beside the bar(pull-up form) have it on this of the bar almost. Make sure you work on the technique as well.

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Yehia
Daniel Malo
Daniel Malo

Update: I tried to do a Muscle up yesterday but I failed. M is for max number of sets & reps.
Negative muscle ups 0
Dips 60(M)
Clap push ups 36 (M)
Regular push ups 50 (M)
Pull ups 30 (M)
Australian Pull ups 60 (M)
Squats 150+ (M)
Walking lunges 2-4+max 20-60 sec. 80 ---> so this exercise I couldn't find a video so I did normal lunges while walking.
Side crunches 120 (M)
Heel touches 48 (M)
So I couldn't do the muscle up so I did instead 40 tiger-bends.
Q: Should I move to level 7?
And what about the walking lunges?

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I think you should move on to level 7, walking lunges are literally walking by doing lunges. Check again for the video on the video list. Keep moving forward until you fail, give your best bro!!! BE THE BEST YOU CAN BE!!! BarBrothers ALL DAY EVERYDAY!!! Salute!!!

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Yehia
Daniel Malo

Also, good thing your doing max sets and reps bro, proud of you. Keep this up bro!!!

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Yehia
Daniel Malo
Daniel Malo

The day before yesterday I completed level 7 which means today Level 8,
M is for max number of sets & reps
Wide pull ups 16 (M)
Wide Australian Pull ups 60 (M)
Bench Dips 91(M)
Shoulder up downs 48 (M)
Lean Forwards 4x10 sec (M)
Burpees 120 (M)
Wide Calve raises 4 x 20-60 sec. (M)
Crunches 220 (M)
Core Burnout 1:
Crunches-580 ( not in row)
Plank 4 mins ( not in row)
+ 60 tiger-bends so I can do the muscle up
Any advises?
I am thinking about rather than resting the second day I should run in it

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Cardio would do nice in the second day, although you shouldn't tire yourself out, it is REST DAY, you know? But I'm glad you're doing max on everything, that's the way to go! BE THE BEST YOU CAN BE!!! BarBrothers ALL DAY EVERYDAY!!! Salute!!!

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Daniel Malo
Daniel Malo

Sup guys not in a positive mood
Today was level 8 but my head wasn't in the game here is what i've only done today:
Pull ups 40 (M)
Australian Pull ups 72 (M)
Pull burnout 1 ( 30 Australian p-ups) (17sec p-up static hold)
Dips 84 (M) +12 more
Push burnout 1 (50 pushups) (5 knee p-ups)(push hold 30.sec)(dip hold 48.sec)
I wasn't focusing and I was overwhelmed anyhow I know that I will not fail and to keep it up etc...
Qw's: What should I do now?Should I take a rest tomorrow?
Or Should I re-do the whole level again or do the missing exercises of it.
The squats do I have to go down and stand up straight or can I bend my knees to stay away from being injured?
Thanks and keep it up guys

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Hey! Remember that not every workout is a good workout. You will definitely have many bad days and also experience set backs. Never give up!
As for your question about rest tomorrow - if you follow my workout program (don't know if you do) you will learn that you are actually really supposed to rest every second day always, otherwise you will put too much stress on your body. Salute !

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Yehia
Daniel Malo
Daniel Malo

Thanks Chris and yes I am following your program I am a premium member.
So should I do the missing workouts today (the core and legs) or should I re-do the whole level?
The squats do I have to go down and stand up straight or can I bend my knees to stay away from being injured?
Salute!

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I'd rest, but its up to you :) listen to your body!

Please watch the squat tutorial and the video "covering the basics" (y)

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Daniel Malo
Yehia
Daniel Malo

Yesterday I have finished level 8 and let me say it felt better to finish that level. The first time my head was in the game but yesterday I had to finish the job. Despite that I still cannot feel my legs but tomorrow is level 9.
Pull ups 40 (M)
Australian Pull ups 72 (M)
Pull burnout 1
Dips 84 (M)
7 seconds up 7 seconds down 60 (M)
Push burnout 1 100 p-ups/20 knee p-ups/30 sec hold/dip hold 50 secs
Jumping Squats 180 (M)
Squats 300 (M)
Legs burnout 1 (Squats:120)+wall sit
Knee raises 100
Atomic hold 4*25 (M)
Core Burnout 1
I still do the tiger-bends and can't do the muscle up
any advices?

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Shuttle push-ups also work as well. Try putting your thumb on top of the bar and not below it. Also try to put your hand(wrist) already bent on top of the bar(for muscle up) instead of beside the bar( for pull-up). Hope I helped! BE THE BEST YOU CAN BE!!! BarBrothers ALL DAY EVERYDAY!!! Salute!!!

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Daniel Malo
Daniel Malo

Sup guys,
Been a while since I updated this posts
So listen up
Level 9 was a problem failed 2 times but the third I made it, reason had to go other places while I was training (Done 25/4)
Level 10 Completed 28/4
Level 11 starts after couple hours
Still cannot do the muscle ups which is going to be an issue so I guess I will stick btw 10-11 until I can do a nice muscle up
Say your opinions.

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Just keep trying it before you start working out, it takes a bit of time so don't worry, I was through that as well. You will get it in a few weeks depending when you learn the technique.. Good luck! :)

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Daniel Malo
Daniel Malo
Gligor

Sup guys I am in level 14
I did level 11 more than 6 times and I can't still do pistol squats nor muscle ups. Suggestions?

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Glad to hear you're at level 14 bro. Keep practicing, no doubt, that how you are able to do new exercises and get better form...............*PRACTICE*. It may take a while, but it will definitely be worth it. Make sure everything is in check as well, diet, sleep, rest days and time, intensity, mentality, form, bar, everything that could be affecting you're performance. Other than that, tigerbend push-ups and explosive pull-ups really make the difference on getting those muscle ups. Keep working hard and don't get discouraged. I have no doubt that you'll get those muscle ups going sooner than later. BE THE BEST YOU CAN BE!!! Calisthenics Unity ALL DAY EVERYDAY!!! Salute!!!

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Yehia
Daniel Malo
Daniel Malo

Sup guys, so quick update I finished level 15 , got my way back to level 11 then got to 1. still doing MU negatives but this time not leaving the bar in every rep until the set is over. Still having a hard time with those MU's so I got my way up to level 16 trying today but I can't do a complete form of the pistol squats and can't even do a muscle up. Should I stop moving levels up?

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Sup guys, so quick update I finished level 15 , got my way back to level 11 then got to 16. still doing MU negatives but this time not leaving the bar in every rep until the set is over. Still having a hard time with those MU's so I got my way up to level 16 trying today but I can't do a complete form of the pistol squats and can't even do a muscle up. Should I stop moving levels up?

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My suggestion is to stay on three levels(ex. 14,15,16) and stay on those until you get better form and are able to complete a muscle up. Practice will definitely help you get those pistol squats and muscle ups. Practice is what you need right now. Stay at around three levels going up and down on those three until you're able to perform the pistol squats and muscle ups. Keep going at it man! I know that if you give 110% out there, you'll be on the nest LEVEL in no time!!! You need to be pacient and dedicated. This is my suggestion. Wait to see what Chris tells you to do though. BE THE BEST YOU CAN BE!!! Calisthenics Unity ALL DAY EVERYDAY!!! Salute!!!

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Daniel Malo
Daniel Malo

I dropped it to level 13 completed everything but the muscle maxed it but I jump on the bar. Can do couple pistol squats but not the best form and not alot.

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Keep it goin!

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Yehia
Daniel Malo

Two words, Yehia, two words. Pacience and Determination.💪🏼

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Yehia
Daniel Malo
Daniel Malo

Update: reached level 19 and tried level 20 once but failed I doing 17-18-19 for a while but dammit the muscle up doesn't want to come my way. Lol any suggestions between I don't have a bar like in Chris video its like a machine.

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Well I still suck at the muscle ups, I can only do like a few without a resistance band, I do most of them with a resistance band, I'm coming from an injury, I would workout hard 2 weeks and then have to rest a few days and so on. But get a resistance band if you can. If you get stuck on the transition part, I get stuck on it A WHOLE LOT as well, hence I'm 'stuck' on lvl 10-14, sometimes I even do them really floppy which is very bad, so I'm nowhere close to a "good" Regular muscle up form lol. Suggestions: Add extra high/explosive pull ups & tigerbend push ups in your usual routine, lose fat if you're overweight it will make it 100 times easier, and really keep trying it, study the technique, this video might help with the technique:

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