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 8-day cycle: planche/BL/rot, 2x floor/door, cardio, planche/IC/rot, 2x floor/door, cardio.

Planche/IC/rot (35m):
  1. [10m, filmed, 4 sets] tuck planche on rings (low shoulders, hollow body), 1m rest
  2. [15m, filmed, 6 sets] iron cross (parallel grip, loose fingers, quick descent, lowered shoulders, tight chest), 1m rest
  3. [10m, 2 supersets] 3x tuck front lever rotation to L-sit chinup, 2m rest
Planche/BL/rot (35m):
  1. Same as above, but substitute back lever in place of iron cross
  2. [15m, filmed, 2 sets] 7m rest, strict back lever
floor/door (35m):
  1. [10m, 2 supersets] handstand pushups, wide pullups, 3m rest
  2. [10m, 2 supersets] close-grip stationary-forearm half-chinups, banded pushups, 3m rest
  3. [10m, 2 supersets] close-grip stationary-forearm half-pullups, 360 degree supinated grip hang, 3m rest
  4. [5m, 2 supersets] straight-arm back lean hold, handstand pushups, straight-arm back lean hold, banded pushups
cardio (35m):
  1. [5m] spin practice
  2. [5m] skater lunges
  3. [5m] alternating calf raises
  4. [20m] exercise bike