i am doing push after pull normally, but chris puts push first, when there are muscle ups to do. and thats ok, because i only have that explosive pulling strength at the beginning of my workout..
shit gets serious from level 13!! haha
level 12 was a good shoulder workout (typewriter pullups, handstand wall walk, pike pushups and lean forwards)
did the pistols and lunges with a 12kg kettlebell as extra weight, because there doesn't seem to exist any bodyweight leg excercise that challenges me enough. but the max height box jumps on level 14 look like fun! :)
so, its level 13 next! i think the 4x4 muscle ups at the start should be possible. but the pulling part after the pushing will be really hard this time! :-/
Good luck on 13!🙏
i caught a cold, so i might take a few days off. i feel a little pain in my elbows anyway, so the timing is ok for an extra break.
felt a lot better today, so i tried level 13. i did 4x4 muscle ups to start and continued with the pulling part, before i did the rest of the pushing. i hope that is ok...?
i got a question about the front lever raises on level 14: do you need to be able to do them properly to pass the level or is a scaled version ok? ok, i will fail on the one armed push ups anyway :D
It's completely fine on both questions. About the pulling part, it is okay, there's nothing wrong with it. About the front lever raises, I think they are meant to be a scaled down version or a progression of the actual full front lever raise, and there's no need not to pass.. That's just my opinion.
Manuel
did level 14 today and failed. didn't feel a 100% fit, but it was still ok to do a workout.
i still need some strength to do the one armed pushups. i did them having one hand on a higher platform and assist slightly when needed.
but the x-triceps push ups went really bad. they hurt my shoulders, so i did tiger bend pushups instead. any ideas on this one?
i just read on another thread, that there is a mistake in the program and i should do pseudo pushups instead. is that correct?
Where did you read X-Tricep Push ups? The first version (non-updated) had Triceps push ups (which I'm not sure what Chris meant), Chris updated it and now it's Pseudo push ups. You probably know, pseudo push ups are more for the shoulder, which makes them 100 times harder when you do One arm push ups as a first exercise haha. Anyway, since you failed the level, the next time do Pseudo push ups which is what you should have done, but tiger bends give a great workout too. Salute!
i checked the full.pdf again and it still says "Triceps push ups". I was looking for a video with that name, but there was only the x-tricep one. i guess, thats how i got to them :)
i did pseudo push ups before and i should be able to pass them next time. thanks!
haha i just found a 2 year old photo when i did a 15 week transformation with freeletics. their program is good for cardio (very high reps), so i was focusing on loosing fat. my journey was from totally unsporty at the start to very fit at the end of the periode! but loosing fat makes one look so much more muscular, without actually gaining a lot of muscle mass.
so for all meso/endo thinking about bulking: keeping fat low makes your results look even more impressive!
omg, great great results!
i did freeletics aswell and i hated it. it was definitely no fun for me. not because it was to hard, i did not feel well with the system at all. doing 50 burpees as fast as possible and so one. i definitely enjoy way more training with sets and reps :-D
haha it definately is brutal and not what i would call fun! but i guess thats whats needed to get results like this. i trained 4-5 times a week and never skipped a workout even if it was raining or snowing :) and my low carb diet was also very strict.
i wouldn't want to do all that again, so i keep myself disciplined to eat clean since then.
It that 15 weeks workout program before and after
One question, when you join freeletic, did you select to gain muscle or lose weight? Did you do freeletic same time as 15 workout program? How many time a week?
after repeating level 11, 12 and 13, it is time to retry 14 on wednesday. i practised the one arm pushups today and they went pretty well after i found a good angle to balance my pushing arm. i started doing them inclined an lowered until i did them on the floor. definately the easiest way to get there! :)
i will do them as the first excercise on level 14 and i am pretty optimistic to pass it this time!
i am pretty sure that you are going to smash this workout! come on manuel :-)!
Gligor
thanks for the motivation joker!
started with the one armed pushups an i did them! all of level 14 was fun! i really liked the high jumps too. did them the second time and got to a new height (just below the top ab-muscle). it felt so good, that i just had to film it haha:
Yeah :-D That looks impressive :-D How are your workouts at the gym? How is the reaction from other people when they see you only training with your own bodyweight? Or do include some weight lifting exercises aswell?
Good job on doing the one arm push ups man! That jump looked very smooth, awesome!
That was great bro! Btw, how long have you been training?
Daniel Malo
@joker, i love working out at the gym. its nice and warm, while its snowing outside :) there are hardly any other people at the gym, when i work out. maybe 2-3. they normally practise olympic lifting related excercises. i don't really get a reaction from them, but maybe i have some secret bodyweight-admirers i dont know about :D i would always prefer a crossfit gym over a usual gym, because they have just the (simple) equipment you need (no bullshit machines). the one i go to is very small, but all you really need is the typical crossfit-bars:
no, i don't do any lifting excercises anymore. but for the future i might include some weighted leg excercises, to have that part of the body challenged too. bodyweight in general is just too easy for the legs, because we handle that weight everyday :)
last summer, they built this near to where i live, so i cant wait to train outside again:
@daniel, what do you mean by how long? calisthenics? about half a year now. i wrote down my workout-story in jokers thread:
https://calisthenicsunity.vhx.tv/forums/general/10779-why-did-you-choose-calisthenics
i am really looking forward to the next levels now. especially the one armed chinup progressions!
did level 15 today and it was fun and challenging! after doing muscle ups, i always feel like i used up all energy for that one excercise. it is so exhausting, that both pulling and pushing are a lot harder afterwards.
still, i did the assisted one arm chinups by holding a band at the top. it went ok for the minimal 4 reps each arm. did proper dragonflies instead of just one leg.
now i am happy for 2 rest days. back on monday with level 16!
great man. KEep it up !
Manuel
Level 16 is passed too! front lever raises are getting better. first 2 reps of each set went pretty clean. after that i loose the tension a bit and cant keep my body straight at all times. but i was amazed how easy the wide pull ups went today. only did 8 reps, but the first 5 in each set felt like it was the easiest thing on earth :D definately a big improvement!
the parallel bar dips are getting too easy. the 120 reps in todays workout didn't feel very challenging. tried them in all variations (chest, triceps, explosive, slow, super slow). any suggestions on this one? add weight? switch the excercise to low single bar dips?
looking forward to level 17! the minimal 5x6 muscle ups are a challenge, but i almost did that many on level 15. and i cant wait to do more one arm progressions!
do you have the chance to train with rings? ring dips are much harder rhan normal ones, believe me :-)!!
good point! i was going to include a bit of ring work anyway and this is a good reason to start now :D the last time i tried a year ago, i couldnt even hold myself for 10 seconds :-/
yeah, i feel you. i train before every training the ring support hold. my first time was about 10 secs :-D i read on the internet that one should hold it at 60secs and i thought "ok where is the problem?"... rings gave me the answer.
but you improve so quick!
i hope so. will start doing holds before every training too! it needs some balancing skills just like the handstand...
I am sorry bars, but i fell in love with rings :-O
At the moment i am changing my program a bit to focus mainly on new skills and strength, keeping the reps at a low range. I want to see how that works out for me. if i am not satisfied after a few months (lets say 3), i will return to chris' program. but if you like, i can keep updating here.
handstand after every workout
monday
skill: back lever
pull: weighted pullups
push: weighted dips, tigerbend pushups
wednesday
skill: planche, l-sit on rings
pull: ring muscle ups
push: pseudo pushups
friday
skill: front lever, iron cross
pull: pullup variations on rings
push: dip/pushup variations on rings
i told you that rings are great :-)!