Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-08-20 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-08-20
- Seven month progress update! (~185 to 140lbs) M/27/5'5"- Strength training 2-3x a week with gentle cardio, tracking macros and generally focusing on form.
- Ways to improve my pull ups?
- ledge pullups are a miracle.
- Should I incorporate both sides of the Copenhagen plank into each rep or switch after each rep?
- The 500 Navy Seals Burpee challenge!
- Progressing without having perfected current progression?
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-08-17
- How I solved making symmetrical ring adjustments with yoga straps
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-08-20 Posted: 19 Aug 2020 11:06 PM PDT Welcome to the /r/bodyweightfitness daily discussion thread!
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| Posted: 20 Aug 2020 05:44 AM PDT Hi all, I made a progress post a few months ago and was astounded by the amount of useful tips I was receiving, so I thought I would update with progress so far and some real-life progress pics! As a bit of background, I had never lifted a weight or done any sort of strength training before this, but I was overweight and definitely unfit, so I decided to make a change for the better. I began dieting late 2019 but started strength training properly in Jan 2020. 27/M/5'5" or 165cm At around my heaviest: Jan '20 - 184lbs or 82kg (Before (not staged)) Four months in: May '20 - 148lbs or 67kg (Also four months in) tried to match the angle somewhat! Also four months in Current Aug '20 - 141lbs or 64kg (Current, Current, Current) I'm currently aiming toward just under 135lbs as my minimum weight, just to cut-off as much fat as possible and really bring out any definition. I have some loose skin too, hoping to reduce that slightly. Exercise Routine My routine has been influenced by the RR but also other internet sources and some home-workout books to help with progressions. For now, the only equipment I use are a pull-up bar and some dumbbells. Hoping to get as far as I can without any extra purchases! I try to make time to do my routine every other day, with some exceptions if I'm super busy or away from home. Usually 2-3 a week leaves me happy. I also do a lot of dog walking to contribute some gentle cardio. My home workout consists of currently:
Writing this post makes me realize that actually every exercise has seen some progression in the last few months, which is really great to see. I use the app 'Strong' to track my workouts, and it's got a useful interval timer. I take around 30-45 second breaks between sets, and the routine takes around 1hr 15 min - 1hr 30 mins including a short warm-up and dependent on how hot it is in my conservatory! Diet I've slowed my weight loss now, aiming to consume around my BMR each day (~1800 cals) with an emphasis on high protein (upwards of 1g of protein for each lb of weight) and low far. I track my macros quite thoroughly and try to ensure at least 30% of my cals come from protein and a higher emphasis toward carbs than fats. A typical day for me would be something like this (you'll be pleased to here I am somewhat better at consuming the greens!):
For those who are interested I use this BMR Calculator. I try to avoid sweet snacks or high calorie drinks, and I've completely cut-out alcohol which has helped massively. I also have a whey protein drink with powder and milk, one portion a day just to boost the protein whilst I'm at quite low calories. Plan moving forward I'm aiming to continue with my body re composition over the next couple of months, and aiming to drop my weight down toward about 135lbs - not sure if I'll reach this but I figured it would help with my BF% and loose skin. Eventually I will look to maintaining that weight, perhaps with a little muscle and strength growth and add on a few extra hundred calories. I'm super pleased with the progress so far (and my wife loves it!) but I'm keen to see ways I can improve whilst still fitting into my days. I work from home full-time which gives me lots of time to fit workouts in, and whilst the weather is fine I'm enjoying the walks. I need to get back into cycling, perhaps once I've upped my calories a bit to avoid too much muscle loss through excessive cardio? I hope perhaps that some tips will fly my way and maybe it might inspire others to make a similar change! I feel world's better, and I know this will set me up for later in life and I'm keen to avoid jumping back to my old physical health. [link] [comments] |
| Posted: 20 Aug 2020 01:18 AM PDT Situation: Im on a plateau of 7 pull ups, 8 on good days, Im 18, 174cm and around 80 kg. I want to know ways to improve my pull game, I have quite a thick bar so I also train grip strength, I would like to know ways to improve, this is my current workout. Monday: A max out, to see if I'm improving, rest 4min 4x4 weighted pull ups with a 5kg vest 5x10 Supermans for lower back Wednesday: 10x4 Pull ups 4x12 Australian pull ups Fridays: 1 pull up, 5 push ups, 2 pull ups, 5 push ups, Until 5 Pull ups, and go down again without rest 2 times. I'm open to any suggestions/corrections/tips or even whole new workouts to try out, thanks in advance, fellow redditors [link] [comments] |
| Posted: 20 Aug 2020 05:44 AM PDT hey guys been training calisthenics for about 5-6 months and I completely ignored pullups due to lack of knowledge. started about 3 months ago on a ledge (no bar cause of the pandemic) and did about 3 reps with okay form. using different methods like fighter pull-up program and gtg, and maxed out at 9 with clean form yesterday. today, I finally got access to a pullup bar and I cranked 13 reps on the bar lmao I was shell shocked. based on my experience, I don't think anyone should try it unless you can do at least 5 on a bar and make sure to warm up your wrists thoroughly. [link] [comments] |
| Should I incorporate both sides of the Copenhagen plank into each rep or switch after each rep? Posted: 20 Aug 2020 11:40 AM PDT Basically title. Been doing the recommended routine for a while now, and for Copenhagen planks I would start on one side, do a rep of the other core exercises then switch to the other side. I have been doing 3 reps per exercise, so one side is getting worked more than the other on that day, but for the next day I start my reps on the other side to balance it. Should I be doing each side per rep or am I good the way I'm doing it now? [link] [comments] |
| The 500 Navy Seals Burpee challenge! Posted: 20 Aug 2020 06:57 AM PDT Context: I got the idea for the challenge from a U.S marine on youtube called iron wolf! In one of his videos he did 500 of something called navy seals in 1 hour and 50 min. (1 navy seal = 3 push-ups and 2 mountain climber) - so that's 1500 push-ups and 1000 MC's in less than two hours! Which is pretty crazy I think. I'm not quite sure of the origin of the exercise - I've heard stories of it originating in the Navy Seals (Seems obvious) and others who say it comes from prison workout-culture (they Call it the Prison-burpee). Nonetheless, it's pretty cool! The Challenge: So I obviously can't take credit, but the challenge I propose (and the one I tried) was to match Iron Wolf's 500 Navy Seals in 1 hour and 50 minutes (going for that long is pretty tough in and of itself, since you also run in place in between each repetition), and I barely managed to get a bit more than half of that (256 reps in 01:50). Link here what the navy seals looks like and the format of the challenge: https://youtu.be/m9zlAZ7iv7s It might be a bit random, but I tried it out and suprisingly I had a lot of fun, and I've been implementing the navy seal and similar burpee variations in my workout regularly. Sooo, can we make this challenge a thing? :D I'm really interested in how many reps other people are able to get, and how/if they find this type of training beneficial! Let me know what your thoughts are, and how you fare if you decide to try it out! GL :D [link] [comments] |
| Progressing without having perfected current progression? Posted: 17 Aug 2020 03:35 AM PDT I have a problem and I believe there may be others wondering about the same thing, which is why I'd like to hear your opinions about it. I am currently doing the Recommended Routine and I've basically been doing certain exercises for several months now. Let's start with support holds for example: I've been able to do 3 sets of 1 minute holds for almost 2 months now. It's recommended to move on to negative dips as soon as you reach 3x1 minutes; the problem is that in the last 10-20 seconds of the last two sets, I always start shaking because my muscles are still to weak. I still manage to hold myself up and depress my shoulder blades almost entirely (although they tend to give in a little bit after some time), but my arms start shaking after a while. Now, as already mentioned, I've been working on support holds for several weeks to months now, and the shaking doesn't stop. I would really like to progress to negative dips by now, but I feel like that would be "cheating" since I can't even perform the support holds properly yet (without shaking). Same thing goes for bulgarian split squats and single legged deadlifts; I've been able to do 3x8 reps on both exercises with full ROM for months now, but I still tend to have balancing problems. Especially when doing single legged deadlifts, I often struggle to keep the balance. It's been getting better since I realized you are supposed to perform the exercises faster than I did before (10X0 as supposed to 3-4s per rep), but again, that feels like cheating to me, since I don't really have complete control over the whole movement (good stability, body control, movement quality; whatever you want to call it). What would your advice be? Should I continue spending several weeks on those exercises until I finally manage to perform them perfectly and have complete body control while doing them, or should I consider progressing further since I am wasting gains that way? [link] [comments] |
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-08-17 Posted: 16 Aug 2020 11:08 PM PDT Welcome to the /r/bodyweightfitness daily discussion thread!
Reminders:
For your reference we also have these weekly threads:
Join our live conversations on Discord! We're also on Facebook, Instagram, and Twitter! If you'd like to look at previous Discussion threads, click here. [link] [comments] |
| How I solved making symmetrical ring adjustments with yoga straps Posted: 16 Aug 2020 06:15 PM PDT https://imgur.com/gallery/ecg0QvL I noticed someone working out at the park the other day spending about half their time trying to adjust their rings. I notice very small imbalances. Even if the body isn't symmetrical my propripception can't stand the rings being off. When I'm at home I only use the yoga straps slipped over my pull up bar. Something I noticed was that the ends of the strap aren't even. I marked which sides are the same on each one. That way that side is always on top for both strap and it makes sure the other loops are even. For thick bars or really tall bars I still use my towing straps. The loops on the rings are climbing slings. They can add even more length depending how you attach. Obviously this adds another $20-30 to your kit but for me the convenience was worth it. I actually got this suggestion from this subreddit. That was years ago and I've seen new solutions on amazon as well. The ring specific solutions are essentially the same thing. [link] [comments] |
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