Basic calisthenics program anyone can start with:
Once you can easily complete Phase 1 with 5 rounds with great form move on to:
[Phase 2]
Schedule:
M: 20 min of cardio | calisthenics
Tu: 30 min of cardio
W: 20 min of cardio | calisthenics
Th: Off
F: 20 min of cardio | calisthenics
Sa: Off
Su: Off
Calisthenics circuit:
Pull-up x8
Pushups x15
Pistol 1/2 squat x5
Dips x15
Work up to being able to do 5 rounds with perfect form.
Basic calisthenics program anyone can start with:
[Phase 1]
Schedule:
M: 10 min of cardio | calisthenics
Tu: 15 min of cardio
W: 10 min of cardio | calisthenics
Th: Off
F: 10 min of cardio | calisthenics
Sa: Off
Su: Off
Cardio can be anything, i suggest doing it in the morning.
Calisthenics circuit:
Pull-up x5
Pushups x10
Pistol box squat x5
Dips x10
These numbers are the beginning targets, if you can't hit them do what you can assisted and/or with perfect form.
Just two consecutive days of regular, light (10! burpees) morning workouts after a three month layoff and my posture is improved, I have more energy, and my overall mood is better.
After I begun fixing my bench press lift ways I thought to correct my push ups as well
Tried moving my hands way down and it got really heavy fast
Checked on a scale and it got 12% heavier
Seems like I have to unlearn everything I have learned
Found this picture while looking for "the perfect hand position"
Today was supposed to be weighted Squats but I am pushing it to tomorrow
If 1 day rest after DL is good then 2 days must be twice as good, that is just common sense 
Delivered today:
New weight vest
New dip belt
Tomorrow:
New dip bars
Next week is going to be harsh!
Just realized that my new weight plates looks a lot like the Sun cross and I am emmediatelly overflowing with White Power.
Just did some flat on the floor barbell bench press. It was tricky to get in position and even more difficult to get out after I was done.
Now why would anyone do such a stupid thing as barbell bench press without a barbell rack?
Well first of all my barbell and weights came today and I am still waiting for the rack.
The second reason is that I am retard and could not stop myself from trying the new things.
And really not looking forrward to crawling under the house 
Do Goblet Squats they said....
Feel like puking now 
#NALC
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Those weights aren't going to lift themselves. This will help.
After a 3 month hiatus of sitting on my ass and not working out, I'm back at it.
The reason is I had a huge kidney stone 'discovered' in mid-Jan. By 'discovered' i mean unbelievable pain that sent me to the ER.
Had to wait 3 months with that ticking time-bomb in there until i could get it removed. It was huge, so passing it was out of the question.
Thus the not working out, don't want to jiggle it loose b/c of 1) massive pain and/or 2) it could create a total blockage due to its size.
I started working out again last week after taking off the last 4 months because of a health issue.
Do you want to hear about it?
So I am somewhat old now and started lifting again after 18 years of no lifting. I thought my work as a mason/carpenter was enough but no
Anyhow, my hands are as strong as ever but I easily get problems with my wrists and thumbs when lifting heavy
Last time I was lifting I felt it as if the grip was way to narrow
And I also hurt my thumbs real bad
So I ordered these fat gripz, the smallest size I could find. 1 3/4" 25mm Immediately totally better grip and 0 pain in my wrists or thumbs
Realized I had become fat-weak
Not a great combo for someone who was always slim-strongish
Cut out candy, cakes, ice cream and such but it only stopped me from gaining more weight
Cut down on carbs, mostly wheat flour, rice and started doing push-ups on a nearly daily basis
Then media wouldn't shut up about Trump being Hitler so I got curious about Hitler and started to listening to Hitleer speeches and was blown away and started lifting weights
Now in best shape of my life
Best diameter for DUMBELLS grip
#NALC
Did one of my best workouts yesterday and it was thanks to all the good tips I got here on NAS
I wen't into the workout with a different mindset. Knowing that even if I don't reach my personal best, I don't have to be bummed about it. It is just because I do a lot of workouts.
And I have also cut back a bit on the, every set to fail strategy. Which was probably also a good idea to prevent injuries.
I also added some sets for ancillary muscles.
Damn it felt Greeeeat!
So I have question.
I have heard from reliable sources that 36 hours should be enough to recover between training the same muscle group again.
I am making good progress, muscle growth and getting stronger. But I need 5 days, 120 hours, before doing the same exercise again. I can do it earlier, I am not sore. It is just that my performance will be weak.
With 5 days or more in between the same muscle training I might do a better performance.
Seems like a limit. Or is it normal?
