Calisthenics

Long time no Post.... I have beeb busy ..

Hello all and old members. ( squirrle? )



Anyone here do calisthenics??? I have been trying to get into
it for a few months ..And it is crazy hard.....

Been trying to get the whole "flag post raise" right.. and....I suck....
or something is keeping my weight down..

I moved away from the weight training for now..

all replied appreciated . ( excuse my spelling mistakes using 4 different languages on my pc)

I am going to keep a close eye on this as I think calisthenics looks friggen awesome and can be a fun way to train on occasion. Also I think you need to be really strong to do some of those things!!

Hey PsyCLown.. It is really hard but rewarding .. The amount strength and conditioning you
need is crazy.....

For me starting off . I could only manage 3 times a week.
My core was so sore I had issues eating.....

I am pushing for 4-5 times a week mixed with weights.... It tough
and challenging ...

For starting out Google "HE BEASTMODE 30 DAY CALISTHENICS WORKOUT PLAN"

But it best you look at the videos on Youtube to get the right form..

Otherwise you will hurt youself.....

Good luck...

I have been doing calisthenics for a while.
There is a good recommended routine on reddit.

ps dont worry, the human flag is regarded as one of the hardest moves.

I have been at it for about a year and you have to be patient. Use good progressions and you will get there. It's taken me a year to be able to do:
strict ring muscle up (slow with no kip) - lots of negatives got me there
Bar muscle up with a small kip
Got my first free standing hand stand push-up the other day (against the wall I can crank out 10 plus).
Can hold a dragon flag for quite a while as well as a floor L-sit
I am working on the Planche progressions. I can hold a straight arm tuck Planche for about 3 seconds - full Planche seems impossible.

The best progressions are from from GMB - a gymnastics site. Calisthenics is really just gymnastics met ander worde.

Look how big gymnasts arms are.

It's great fun, you learn new skills and build,muscle.

Good to know.. I have tried it again this year. I need to strenghen my shoulders
up first.


I will do my current program for another 3 weeks and change it ..

Only thing I dont like from all this cardio and Calisthenic is I lost
so much size....

I look like a straw

Its kak moeilik, my wife has been at it for years, i join her once a week, but look like a weak poephol trying the shit they do.

Oupa wrote: Its kak moeilik, my wife has been at it for years, i join her once a week, but look like a weak poephol trying the shit they do.

That why I kinda moved away from the weights for now.... It far more challenging for me
and overall strength goes through the roof..

I look like a poephol often trying new moves... I am normally the tosser falling of something .

Since taking up OCR seriously I also started incorporating Calisthenics and dropping the weights. But yeah, very tough at first. Had to do it to strengthen my grip and body strength. Dips and pull-ups formed my base where I started from. Also core very important,hanging leg raises.

Whole new dimension to training and very challenging...

OPTRON wrote: Since taking up OCR seriously I also started incorporating Calisthenics and dropping the weights. But yeah, very tough at first. Had to do it to strengthen my grip and body strength. Dips and pull-ups formed my base where I started from. Also core very important,hanging leg raises.

Whole new dimension to training and very challenging...

Yeah the current program that I doing (one more week left)

You pretty much have to do 50 dips x 10sets everyday ...Mondays are fine..
Tuesdays .. okish.. come the rest of the week you feel dead..

I will post some weekly training workouts next week. I just need to translate them into
english ..


Currennt (old program)
(Any exercise I could not do for legs I replaced with free weights "lung x lung squat squat" walk motion)

Week 1:
Chest Insanity: 4 Sets (Monday)
15 Regular Push Ups
5 Diamond Push Ups
10 Dips
10 Arching Push Ups (Your hips will be low to the ground and your chest will be up)
10 Decline Push Ups
10 Dips on Straight Bar
Back Brutality: 3 Cycles (Monday)
10 Wide Pull Ups
5 Close Grip Pull Ups
5 Wide Grip Behind Neck Pull Ups
5 Shoulder Width Behind Neck Pull Ups
5 Upside Down Pull Ups

Arm Assassin: 5 Sets (Tuesday)
10 Shoulder Width Chin Ups
20 Wide Grip Australian Chin Ups
10 Dips
20 Bench Dips
10 Close Grip Chin Ups
20 Close Grip Australian Chin Ups
10 Dips on Straight Bar
20 Bench Dips

Leg Shocker Routine: 5 Cycles (Wednesday)
10 Pistol Squats on each leg
20 Hannibal Squats (I call these Hannibal Squats because I learned them from Hannibal. Basically you have your feet together as you do a no-weight squat.
15 Pyramid Calf Raises (15,14,13…) (Stay on one leg until the pyramid is done. Ie- do 15 calf raises, rest for 1-2 seconds, than do 14, and so on…)
20 In & Out Squat Jumps (Squat with your feet together, come all the way up and jump out to a squat with your feet out wide. That’s one rep.)
20 Lunge Walks
1m Wall Sit

Chest Insanity: 4 Sets (Thursday)
15 Regular Push Ups
5 Diamond Push Ups
10 Dips
10 Arching Push Ups (your hips will be low to the ground and your chest will be up)
10 Decline Push Ups
10 Dips on Straight Bar
Back Brutality: 3 Cycles (Thursday)
10 Wide Pull Ups
5 Close Grip Pull Ups
5 Wide Grip Behind Neck Pull Ups
5 Shoulder Width Behind Neck Pull Ups
5 Upside Down Pull Ups

Arm Assassin: 5 Sets (Friday)
10 Shoulder Width Chin Ups
20 Wide Grip Australian Chin Ups
10 Dips
20 Bench Dips
10 Close Grip Chin Ups
20 Close Grip Australian Chin Ups
10 Dips on Straight Bar
20 Bench Dips

Leg Shocker Routine: 5 Cycles (Saturday)
10 Pistol Squats on each leg
20 Hannibal Squats (I call these Hannibal Squats because I learned them from Hannibal. Basically you have your feet together as you do a no-weight squat.
15 Pyramid Calf Raises (15,14,13…) (Stay on one leg until the pyramid is done. Ie- do 15 calf raises, rest for 1-2 seconds, than do 14, and so on…)
20 In & Out Squat Jumps (Squat with your feet together, come all the way up and jump out to a squat with your feet out wide. That’s one rep.)
20 Lunge Walks
1m Wall Sit

Cool, thanks!! Definitely gonna try some of those routines and incorporate it into my current training program.

Another routine that works great to form a base and to check your progress, is the "Cindy" routine from crossfit.

"Cindy"
As much rounds as possible in 20 minutes
5 Pull-ups
10 Push-ups
15 Air Squads.

Just a question: Do you finish all sets of one exercise before moving to the next exercise, or do you do 4 x cycles?

Want to give it a go next week!

OPTRON wrote: Just a question: Do you finish all sets of one exercise before moving to the next exercise, or do you do 4 x cycles?

Want to give it a go next week!

Hi OPTRON,


I finish everything . Only thing I do not mentioned on the routine is
1-2 km walk/run on treadmill...

Then on completion I do a incline walk with extra weights...till.. well I feel I am done..

First few days or week I couldnt finnish the full routine .. It was too much

I also do Calisthenetics about 4x a week but also throw in weights now and then especially for the baby cows :lol:

Those street workout guys are real ripped, besides their diet and metabolic conditioning exercises, what would a typical cycle look like probably based on strength mostly with little to no weight gain?

Yeah, but thats hard. I am trying to achieve that with Oupa's Crossfit cycle. Hard to gain strength without the initial added weight. I am in my 4th week of Oupa's cycle, but with lower dosages. Strength is excellent, just hitting the cardio hard to try and keep weight down as much as possible.

do you compete in weight classes doing cross fit?

I tried a few wod to keep from getting bored with training programs, it's rough but in a good way.

I'm thinking about this cycle for calisthenetics though

250-300mg test p/w
300mg primobolan p/w
Maybe 12 weeks or until I can get through a move progression

Then pct 1.

PCT 1 with 12 weeks of that compound wont be as effective. You will need HCG throughout your cycle starting week 4

Drop the test 150mg to 200mg and up the primo to at least 450mg

@Dukkes - I don't do Cross-fit at all, I am into Obstacle Course Racing. Doing a lot of Calisthenics exercise for upper-body and grip strength with a lot of focus on running and endurance. Weight to strength ratio very important. So im trying to keep my weight low while my strength as high as possible.

Just like Oupa mentioned wrt to cycle and pct!!! He also helped me with my cycle and works like a charm.

I'm into my 4th week of test 200mg, but I am using Equi at 400mg. PCT3, just started my HCG on cycle.

Crossfitters not as hard on running/miles as we are, so Anavar will work perfect. Have a look at Oups's Cross-fit Cycle in the Article's section.

Oupa wrote: PCT 1 with 12 weeks of that compound wont be as effective. You will need HCG throughout your cycle starting week 4

Drop the test 150mg to 200mg and up the primo to at least 450mg

Aaaaah I see... Would you say that 450mg is the min dosage for primo? To get the benefits ofcourse

For what you doing yes