W10 - Never Give Up ! Bar brothers' style !

Hi guys ! Now let's keep on the good work ! 

This week I'm gonna highlight a few discoveries I've made in the world of Calisthenics :

1. Convict Conditioning

I found that book while surfing online : Paul Wade, AKA "The Coach" has spent more than 20 years in jail. During this time he perfected his calisthenics and is now sharing this knowledge.

"Convict Conditioning is a book of bodyweight only training. It utilizes six training exercises, each having ten different variations. The six exercises are called "the Big Six", and they are one-arm pushup, one legged squat (pistol squat), one-arm pullup, hanging straight leg raise, stand-to-stand bridge, and one-arm handstand pushup. You don't start with these exercises, but rather easier versions, and they represent the ultimate goal of the workout.

The workout is structured so that each exercise of the Big Six is divided into ten steps, the final step being the exercises listed earlier. As a general rule, the first steps are the easiest and you move gradually to more challenging variations. For example, you start the pushups series with standing pushups against the wall, and progress from there into incline pushups against a table, then kneeling pushpus, and so on until you reach the one-arm pushup."

The presentation is very clear, and dividing the big-6 into 10 steps makes it really accessible. I'll add-up some of these after doing my Freeletics workout. I've already started doing "close push-up" and dips on horizontal bar. Until week 15, Freeletics Coach is the backbone of my workout. After that, well let's see !

The e-book is pretty cheap and can be found here.

2. Dominik Sky workout

He's performing really amazing calisthenics ! Check out this video !

3. Body transofrmation after 10 weeks

Here is a first picture of my body changes. In 10 weeks I've gained more than 2Kg, and I'm not gonna stop there ! Hehe

23/06 Mon
REST

24/06 Tue
Artemis : 31.11 (New PB!)

25/06 Wed
Poseidon : 3.59 (New PB!)
Diamond push-up (close push-up) :3x10
Dips on horiz. bar : 3x10
Body weight rows : 2x20


26/06 Thu
Artemis : 30.01 (New PB!)

27/06 Fri
4 Hours night-hike !

28/06 Sat
REST

29/06 Sun
Kentauros : 57.45* (First time so New PB!)
This is the 1st time I have to do this workout and I hope the last.
I was so out of breath I had to stop several times. Weather was very hot with little wind which made the exercise even harder. But I did not give up, that's the good part !

W9 - Introducing Frank Medrano ! Intensify & Push to the Limits !

Hi guys.

So, W8 I took my time after the hell week, thinking "It's important to let the body recover".
Well, I start to take this as an excuse to not give everything ! Let's change that !

So let me introduce Frank Medrano. He is the most amazing Calisthenics athlete, and he is 100% Vegan. So, if anyone still comes to me asking "but... where do you get your proteins?"....I'm definitely gonna show them that :

I found his interview here where they give details of his training program :

Frank Medrano's Interview 

Frank Medrano's Workout Plan (pdf)

6 times a week, 2hours per day (which clearly I cannot do at the moment).
So instead, I'll do like 1x30min in morning and 1x30min in the evening, 6 days a week (including of course the Freeletics coach assignments !).
Plus, I'll increase the sleep time to 8.30-9 hours per night. Recently I was only sleeping 7 hours per night and I could feel the impact : tired all day, less motivated.

I'm gonna try to implement these as well :

My performance are also definitely much better in the evening than in the morning. While I can "easily" push myself to 40 to 49 push-ups in 1min40, in the morning it's even hard to reach 30 !

I also managed to beat my split lunge max by doing them by 10 instead of 20. It avoids to feel too out of breath.

16/06 Mon
Morning :
Split Lunge Max : 164* (New PB!)
Jacknife max : 30
Poseidon : 7.13

Evening :
Push-up max : 49* (Absolute new PB! Target is to reach the 60 in a few weeks !)
Jacknife : 36
Plank : 1.40
Push-up bench : 10


17/06 Tue
Morning :
Push-up max : 30*
Plank : 1.40

Evening :
Push-up max : 49*
Legraise : 50*
Plank : 1.40
Push-up bench : 10

18/06 Wed
Morning :
Push-up max : 30*
Plank : 1.40


19/06 Thu
REST

20/06 Fri
Poseidon : 6.27 (New PB!)
Squat Max : 190*
Poseidon : 6.48
Squat max : 187*


21/06 Sat
Aphrodite : 35.17*
Dips : 6


22/06 Sun
Split lunge max : 163*
Jackknife max : 37
Poseidon : 5.42 (New PB!)
Dips : 6
Diamond push-up (close push-up) : 6

OK so now I start to do some additional "dips" on horizontal bar after the Freeletics workout, as well as some "diamond" push-up.

W8 - Back to 'normal'

This week is made of shorter workouts.
I'll try to do them as intense as my body can stand !

Concerning the weight, I've now reached 58.6 in early morning before eating. So it's pretty good compared to my 57.3 Kg at the beginning, 7 weeks ago.

I'll measure the rest and make a page dedicated to body evolution over time.

In the mean time :

09/06 Mon
REST

10/06 Tue
REST

11/06 Wed
Poseidon : 9.03 (New PB!)
Metis : 7.41 (New PB!)

12/06 Thu
Metis : 5.54 (New PB!)
Metis : 6.19

13/06 Fri
Uranos : 38.00

14/06 Sat
Metis : 5.39*
Poseidon : 6.45

15/06 Sun
REST

W7 - Hell week !

Wow, now is getting to the next level !

This was a good Hell Week ! I splitted the workouts as I could not do all in once. So when I had to do 3 workouts, I did one in the early morning, one in the early afternoon, and one before dinner.

Here are the results :

02/06 Mon
Hades : 40.55
Split Lunge max : 150*
Uranos : 34.15

03/06 Tue
REST

04/06 Wed
REST

05/06 Thu
Uranos : 30.26
Hades : 29.05

06/06 Fri
REST

07/06 Sat
REST

08/06 Sun
Hades : 31.30
Zeus : 39.06
Hades : 27.42 (New PB !)