Calisthenics


Throughout high school, I started each morning by going down to the basement to lift weights for an hour. But this routine fell apart as my schedule became more hectic during and after college, and eventually I stopped exercising altogether. Six years later, after losing all my strength and muscle mass, I set out to recover it.

While it wasn't feasible to recreate the old environment of a basement gym, I identified the key factors that led to success in that environment, and realized that they could be accomplished in a bedroom with gymnastic rings hanging from a pull-up bar.

Initially I focused on simply getting back into shape: getting ripped and then building mass.

physique transformation


Then I started taking things more seriously, trying to maximize performance on various calisthenics. I've started posting on YouTube to hold myself accountable for making progress. It really helps to see video evidence of tiny improvements compounding into massive long-term gains.

youtube teaser


While my main goal is just to have fun staying fit, I do want to maintain a decent physique and see how far I can go with exercises that feel like they're in my natural wheelhouse.


Current Routine


Daily morning workouts in the following 6-day cycle: planche/BL/dip&chin, hs&pull/cardio, cardio, planche/IC/dip&chin, hs&pull/cardio, cardio.

Planche/IC/dip&chin (40m):
  1. [10m, filmed, 4 sets] tuck planche on rings (low shoulders, hollow body), 2m rest
  2. [20m, filmed, 6 sets] iron cross (parallel grip, loose fingers, quick descent, lowered shoulders, tight chest), 2m rest
  3. [10m, 2 supersets] 2x dips/back-leaning chinup alternating circuit, 5m rest
Planche/BL/dip&chin (40m):
  1. [10m, filmed, 4 sets] tuck planche on rings (low shoulders, hollow body), 2m rest
  2. [20m, filmed, 2 sets] 10m rest, strict back lever
  3. [10m, 2 supersets] 2x dips/back-leaning chinup alternating circuit, 5m rest
hs&pull/skating (35m):
  1. [10m, 2 supersets] one-arm half-chinup (one set each arm), 2m rest
  2. [10m, 2 supersets] 2x hspu/pullup alternating circuit, 5m rest
  3. [5m, 2 sets] half-chinups to failure, 2m rest
  4. [10m, 2 sets] figure skating land circuit: 5x spins, 5x jumps, 5x back/forth/backforth, each leg
cardio (30m):
  1. [10m] lunges
  2. [20m] exercise bike