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BODYWEIGHT MASTERY PROGRESS15169

dwrkk private msg quote post Address this user
Hey guys, I've been a lurker for a while and wanted to share my workout plan and fitness progress.

Objective: To get stronger physically without increasing size or weight. I`m also want to help people reach their fitness goals.

Here's a bit about myself;
- I've been working out for 4 years consistently ever since I've ever entered university.
- I'm train my body with mainly body weights and weights as a secondary method.
- I'm 21, weighing in at 160lb at 5'8.

Goals:
- Looking to maintain the same size / weight while trying to get a little more cut.
- Looking to help people achieve the fitness goals with the knowledge I've obtained in the past 4 years.

Disclaimer: By no means am I a professional, but I try to share what I know about health and fitness! I also do not take any supplements except for those meal replacement protein shakes. That's about it, all natural is the way to go.

I got a youtube channel which I upload frequently on for my progress and to show the work outs I do.

Here's a link to my youtube channel.

https://www.youtube.com/user/dtpoodle

Stay Tuned.
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dwrkk private msg quote post Address this user


This is my latest video featuring my 5 plate chest dips, planches and muscle ups.

If you like what you see please subscribe, I make videos frequently, give me some feedback too. Thanks and stay shredded!
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Trev182 private msg quote post Address this user
Dude your strong. Impressive muscle ups/planches

Stick around and contribute to the forum, don't be THAT guy that comes on, posts once about himself and leaves.

nobody likes THAT guy.
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Beans private msg quote post Address this user
Skimmed through a couple vids, I'm more interested in what your program is set up like than how to perform movements. How do you train for a weighted dip and such with only body weight exercises? Have you ever done any conventional power lifting or Olympic lifting?

I like how everything in your living room is just in the closet. And the hole in the wall. Ahhh, college.
Post 4 IP   flag post
dwrkk private msg quote post Address this user
@Trev182 Yeah, I think I'll stick around, thanks for checking it out!

@Beans I train for 4 days a week. This year was the first year I've started on bodyweight exercises, I use to just weightlift regularly for the past 3 years before that. However to answer your question, when I was lifting weights, I use to do 5 sets for most of my exercises, 3 sets of high reps, and 2 sets of low reps for strength purposes. And I would switch it up week to week, for a week I would do straight low reps (heavy) then vice versa with the high reps. That's about it. Besides that I'm not 100% sure. Last year I was stuck on 2 plates for a while but this year I got up to 5 plates. I just tried to push myself a little further everyday. I've done the basic bench, squat and deadlift but I wouldn't consider myself doing any sort of powerlifting. Yes LOL I do get that a lot too!
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fsalas2006 private msg quote post Address this user
Hi dwrkk,

Excellent video!!!! Keep up the good work....I do calisthenics as well, I've been doind calisthenics since I was 17 and now I'm 37 years old....

See my routine below and let me know your thoughts...



I only do one set per exercise, I try to do from 2 to 5 reps max.


In regards to the Fundamental Static Positions, I registered my max in each variation and divided by 3 to calculate the time for each exercise.
Please let me know your thoughts.




Training day 1

Upper Body Pressing
Push-up Variations
Pushups - XR PPP
Pushups - XR PPP plus
Pushups - XR PMP
Fundamental Static Positions

L-sit - XR
Straddle L - one hand center
Manna - MSH horizontal
Upper Body Pulling
Row Variations
Front Lever Rows - tuck
Front Lever Rows - flat tuck
Front Lever Rows - straddle
Fundamental Static Positions

Back Lever - flat tuck
Front Lever - flat tuck
Planche - tuck
Core
V-up Variations
L-sit lift
V-ups - lift
V-ups - lift
Legs
Deck Squat Variations
Deck Squats - jumping
Deck Squats - jumping for distance
Deck Squats - jumping for distance

Training day 2


Upper Body Pressing
Dip Variations
Dips - XR
Dips - XR
Dips - XR Bulgarian
Fundamental Static Positions

L-sit - XR
Straddle L - one hand center
Manna - MSH horizontal
Upper Body Pulling
Pull-up Variations
Pull-ups - XR Bulgarian L
Pull-ups - wide grip
Pull-ups - wide grip behind
Fundamental Static Positions

Back Lever - flat tuck
Front Lever - flat tuck
Planche - tuck
Core
HLL Variations
HLL - single leg
HLL
HLL - under-grip
Legs
Single Leg Squat Variations
SLS - deck
SLS
SLS - jumping

Training Day 3

Upper Body Pressing
HSPU Variations
HeSPU - elevated
HeSPU - elevated
HSPU - XR using straps
Fundamental Static Positions

L-sit - XR
Straddle L - one hand center
Manna - MSH horizontal
Upper Body Pulling
Curl Variations
Chin-ups - inverted
Reverse Muscle-up - half
Reverse Muscle-up - half
Fundamental Static Positions

Back Lever - flat tuck
Front Lever - flat tuck
Planche - tuck
Core
Lower Back Variations
Curl-ups
RLL - headstand
RLL - headstand
Legs
Hamstring Variations
Natural Leg Curls
Natural Leg Curls
GHR - half

Training Day 4

Upper Body Pressing
Multi-plane Pressing Variations
Chest roll - HeSPU pause
Chest roll - HeSPU
Chest roll - planche
Fundamental Static Positions

L-sit - XR
Straddle L - one hand center
Manna - MSH horizontal
Upper Body Pulling
Multi-plane Pulling Variations
TOPs pulls
Front Lever Pulls - half
Front Lever Pulls
Fundamental Static Positions

Back Lever - flat tuck
Front Lever - flat tuck
Planche - tuck
Core
Oblique Variations
Windshield wipers - supine
HLL - circular
HLL - circular
Legs
Deck Squat Variations
Deck Squats - jumping
Deck Squats - jumping for distance
Deck Squats - jumping for distance


Training Day 5

Combined Pull/Press
Muscle-up Variations
Muscle-ups - XR seated
Muscle-ups - XR narrow
Muscle-ups - XR narrow
Fundamental Static Positions

L-sit - XR
Straddle L - one hand center
Manna - MSH horizontal
Core
Straight Body Variations
German Hang Pull
Back Pull - negative
Reverse Crank - half
Legs
Single Leg Squat Variations
SLS - deck
SLS
SLS - jumping
Post 6 IP   flag post
dwrkk private msg quote post Address this user
@fsalas2006 I do similar to what you do, the only difference is that I do a bit more reps, and have less exercises. I appreciate the support, keep up the good work as well.


Here's my latest tutorial on a how to do a muscle up.
Post 7 IP   flag post
Kansas___Boyyyyy private msg quote post Address this user
planch pushup tut GO
Post 8 IP   flag post
dwrkk private msg quote post Address this user


Got a new video up. Mainly practicing my calisthenics stuff on bars. Trying to be more comfortable with the bar and cleaning things up. Thanks have a good one!
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dwrkk private msg quote post Address this user


Here's my attempt at Bar-barian requirements 2013, didn't do too hot but I tried. Thanks for watching!
Post 10 IP   flag post
cardinal private msg quote post Address this user
This is so different from what anyone is doing here but I'm 'mirin. How many days a week do you do this stuff?
Post 11 IP   flag post
dwrkk private msg quote post Address this user
@cardinal I'm doing about 3-4 days a week with school. Thanks man!
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dwrkk private msg quote post Address this user


Short video this time, my attempt on "Impossible Dips".
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dwrkk private msg quote post Address this user


Got a new video, experimenting with some stuff like close grip muscle ups and double levers. Watch me fail hard.
Post 14 IP   flag post
dwrkk private msg quote post Address this user


My one arm dip, enjoy!
Post 15 IP   flag post
leanr0x private msg quote post Address this user
whats your routine like bro?
i like that incooperating of calisthenics to normal training

welcome to the 2 plate chin up club
Post 16 IP   flag post
dwrkk private msg quote post Address this user
@leanr0x Thanks man, I've been trying to tone down on the training because of school purposes but I do about 3 days a week, push, pull then legs. Bodyweight exercises come first then I use the weights, gets a good mix of power and aesthestics!
Post 17 IP   flag post
dwrkk private msg quote post Address this user


My 100 push up in one shot video, thanks for watching!
Post 18 IP   flag post
dwrkk private msg quote post Address this user


I've recently reached my 3 plate pull up so wanted to make an update video. Cheers.
Post 19 IP   flag post
dwrkk private msg quote post Address this user


Here's an update on what I've been working on. Thanks for watching my videos, please like and subscribe if you like what you see, stay shredding!
Post 20 IP   flag post
dwrkk private msg quote post Address this user


This is one of my most greatest achievements, the planche. Here's my progress for the past 4 years.
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dwrkk private msg quote post Address this user


New PR: 260lb / 117kg weighted dip.
Post 22 IP   flag post
dwrkk private msg quote post Address this user


New PR: 270lb / 122.5kg weighted dip.
Post 23 IP   flag post
dwrkk private msg quote post Address this user


Slow muscle ups!
Post 24 IP   flag post
dwrkk private msg quote post Address this user

So I actually do weights for once and get it on video
Bench pressing 1.97x my bodyweight. cheers!
Post 25 IP   flag post
_RudeCrew private msg quote post Address this user
Where is the bench press? You posted a video of some tricep lockout movement.
Post 26 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Not a bench press. Bring it to your chest or it doesn't count. -3X
Post 27 IP   flag post
GrizzlyBerg private msg quote post Address this user
Quote:
Originally Posted by _RudeCrew
Where is the bench press? You posted a video of some tricep lockout movement.


I would not even qualify that shit as a Spoto Press

Quote:
Originally Posted by eknight
Not a bench press. Bring it to your chest or it doesn't count. -3X


x2
Post 28 IP   flag post
Beans private msg quote post Address this user
Haha not one comment on any other videos, but when he doesn't complete a rep on bench people go crazy.

Cool videos man, but have to agree with the above.
Post 29 IP   flag post
dwrkk private msg quote post Address this user

JUst a short clip from today's session.
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