koltz is this more balanced??? plz help me make 1 thnx

[-TM-]

i don't want to workout incorrectly-and you said my workout was pretty in-balanced, so i'd like to try and make a more balanced one.

would this be better?

3 sets of 20 push ups-each set a diff type.
1st set-wide grip
2nd set-close grip
3rd set-high incline(put my feet on a chair or something?)

abs-
2 sets of 65 crunches with a 1minute v-sit inbetween them
and a 2 minute core stabilizer(good for shoulders lower back and abs)

legs-(don't really like squats, and don't know what lunges are ect)
3 sets of 45 second wall sits
3 sets of 20 1-legged calf raises
biking/jogging/skip rop for 10-45minutes a day

pullups-
ok first, i am not sure why but when ever i try pull ups it really hurts my arms- as if im bending it the wrong way, so i will try those row things-here it is

3 sets of 4 chin ups
3 sets of 20 rows(i think thats what they are called)

my rows-i have 2 chairs, and i put a shovel/broomstick resting on them. then i do sort of a push up only i am pulling my self toward the broomstick.

i made a few changes(added rows,and shoulder exercise and stuff)


does this seem balanced koltz? if not could you please help me put one togeather. i do it 5 times a week(but cardio every day)

sorry for getting upset in my last post, i know i misunderstood what you meant, i thought you were trying to put me down instead you were trying to help.

thnx 4 helping/reading in advance!

[koltz]

hehe I have become some sort of authority on BWC!

You don't work your delts...

erm basicly you should work all your major muscle groups with mostly compound movements
http://www.altusathletic.com/muscles/base.jpg

Legs work as a whole so doing squats will developt them well (I reccomend getting a bar or something and doign deadlifts because you can't work your legs well in calisthetics for soem goals)

For the upper body you either pull (using the back and biceps)
or press (usign the triceps and either shoulders or chest)

in a nutshell you should do:
Overhead presses (upper pecs and shoulders) like diverbomber pushups or handstand pushups
Foreward / down presses (Pecs and triceps mostly) liek pushups or dips
Rows (biceps rear delts back and grip) pullups or rows

for the core do mostly twisting crunches that work both the abs and obliques , and hyperextentions for the lower back ( you can look at the levels for everything BTW)

and tha'ts about it
I also reccomend doing all the possible grips ( like for pullups do wide normal narrow over hand underhand etc)
in a workout to stimulate development from all angles in the compound movement (narrow grip pullups work the biceps and wide grip work the lats more for example)

So following a routine like I posted and replacing the exsersises with ones you can do for say 15 reps for each will be good from my point of view

[-TM-]

hehe I have become some sort of authority on BWC!

You don't work your delts...

erm basicly you should work all your major muscle groups with mostly compound movements
http://www.altusathletic.com/muscles/base.jpg

Legs work as a whole so doing squats will developt them well (I reccomend getting a bar or something and doign deadlifts because you can't work your legs well in calisthetics for soem goals)

For the upper body you either pull (using the back and biceps)
or press (usign the triceps and either shoulders or chest)

in a nutshell you should do:
Overhead presses (upper pecs and shoulders) like diverbomber pushups or handstand pushups
Foreward / down presses (Pecs and triceps mostly) liek pushups or dips
Rows (biceps rear delts back and grip) pullups or rows

for the core do mostly twisting crunches that work both the abs and obliques , and hyperextentions for the lower back ( you can look at the levels for everything BTW)

and tha'ts about it
I also reccomend doing all the possible grips ( like for pullups do wide normal narrow over hand underhand etc)
in a workout to stimulate development from all angles in the compound movement (narrow grip pullups work the biceps and wide grip work the lats more for example)

So following a routine like I posted and replacing the exsersises with ones you can do for say 15 reps for each will be good from my point of view

is dive bomber push up just like say i put my feet on top of my pool table and did push ups like that, it's sort of like handtsnad onse-just i can't do handstand yet.

umm ok i will do narrow/wide grip chin ups/rows because i can't do pull ups

question-are my rows the correct way to do them? take 2 chairs and put a broom stick between them then pull up and touch my chest to the bar or something?

so for my forward/downward press i could do dips/knuckle push ups(both wide/narrow grip)?

i will make a post right after this with a new workout scheme-tell me if you think it is decent!

sorry about me sort of panicking, it's just i believe that practice doesn't make perfect-i believe perfect practice makes perfect.

and if my workout isn't perfect(or near it) then i will have say super strong biceps but weak everything else you know? so i am in a hurry to change things up to be good.

hold on.

[-TM-]

i will call this work out..... the kolt work out :P

warm up :(roughly 5-10mins)
stretching,practice handstands/other things for balance,shadow boxing

workout : (roughly 1hour)

narrow grip push ups- 12-2 sets
wide grip push ups -12-2 sets
'dive bombers'(elevated feet?)-12-3 sets

rows(broomstick between chairs,pulling up?)-3 sets of 10 :oops:
chin ups- 3 sets of 3 wide grip :oops:
-3 sets of 3 close grip :oops:

chair dips-3 sets of 20
core stabilizer-2 minutes

crunches/v sits-2 sets of 50 twisting crunches with 1 minute v sit inbetwen

legs-
3 sets of 25 squats
3 sets of 45 second wall sits
3 sets of 20 1-leg calf raises

cardio : (rougly 30minutes)
jogging outside for 30-45minutes
biking on stationary bike for 30-45minutes
skip rope for 10-15minutes
(i choose 1 thing i want to do each morning i get up)

cardio-6am
workout-5pm

workout days-
monday-break

tuesday-FULL

wednesday-kickboxing

thursday-FULL

friday-1 set of max (normal) push ups
3 sets of 20 rows
3 sets of 4 close grip chin ups/wide grip chin ups
3 sets of 15 dive bomber push ups
2 minute core stabilizer

saturday : 3 sets of 20 chair dips
3 sets of 25 squats
3 sets of 45 second wallsits
3 sets of 20 1-leg calf raises
2 sets of 50 twisting crunches with 1 minute v-sit inbetween

sunday-FULL

there we go-man i love creating new routines. does this sound balanced/good koltz?

also-i take muay thai kickboxing every wednesday

and brazilian jiu-jitsu mondays,fridays,and saturdays.

ps-i know i'm terrible at rows and chin ups, even doing in those ammounts they are still useful right?
when i first bought my chin up bar i could hardly do 1 chin up, but 3 weeks later i can do about 4-5 good onse.

[koltz]

1.a diverbomber pushup I think is where you bend at your hips so that your shoudlers face the floor and pushup like this

2.Yes.

3.Don't bother doing them on your knuckles it's a limiting factor and can be harmfull

4.I don't know but if you do exactly like I said in my guide (picking excersises from the list for each of the movements ) for 5 reps , 6 days a week and progressing in ressitance by using plates to weight you up ( don't need to be too heavy like 2 lb platees untill you do a harder variation without them) untill you hit a plateu then back off and increace the weight again slowly you will get very strong for sure.

[-TM-]

1.a diverbomber pushup I think is where you bend at your hips so that your shoudlers face the floor and pushup like this

2.Yes.

3.Don't bother doing them on your knuckles it's a limiting factor and can be harmfull

4.I don't know but if you do exactly like I said in my guide (picking excersises from the list for each of the movements ) for 5 reps , 6 days a week and progressing in ressitance by using plates to weight you up ( don't need to be too heavy like 2 lb platees untill you do a harder variation without them) untill you hit a plateu then back off and increace the weight again slowly you will get very strong for sure.


alright, so if i put my fet on a chair,bend my hips, so my head/shoulders are facing straight down and then touch me head to the floor-thats a dive bomber? :)
ok i won't do them on my knuckles



alright dude thanks for the help in improving my workout! check out my push ups log and i will keep you posted on my progress!


edit- this is sorta what i do for rows.
http://bodyweightculture.com/sitebuilder/images/pol11_0001p-220x154-228x160.jpg

[kawana]

Sounds very similar to what im doing now too, Heres a rough rundown of what i do:

Pushups 3 sets
set 1: 30 pressups
set 2: 15-20 high incline pushpups
set 3: 10-15 dive bombers (didn't even know they were a real excersize lol, just started doin em cuz they worked my shoulders :P

Superman hold + hyper extentions

pullups:

2sets 4 reps
then Do negatives a few times

Rows
10-15x3

dips 10x2

Squats 30x3
Lunges 20x3
wall sit 30sec x 2 set
1 leg calf presses 10x3 per side (or sometimes i just use a weight machine made for the calfs and set it at 120lbs

Vacuums+FBSB's, and trying to throw in some crunchies. Why was it you said i shouldn't do crunchies koltz? Or just until my ponch is gone lol?

10x2 side to side bends on a bench

Cardio for 10-20min
started Tossing a medicine ball around for a few min, not sure what that works out but i like doing it to finish up the night.

I dont think my biceps are getting a good enough workout though, any suggestions?

Im probably forgetting something, but in general thats what i do.

[-TM-]

Sounds very similar to what im doing now too, Heres a rough rundown of what i do:

Pushups 3 sets
set 1: 30 pressups
set 2: 15-20 high incline pushpups
set 3: 10-15 dive bombers (didn't even know they were a real excersize lol, just started doin em cuz they worked my shoulders :P

Superman hold + hyper extentions

pullups:

2sets 4 reps
then Do negatives a few times

Rows
10-15x3

dips 10x2

Squats 30x3
Lunges 20x3
wall sit 30sec x 2 set
1 leg calf presses 10x3 per side (or sometimes i just use a weight machine made for the calfs and set it at 120lbs

Vacuums+FBSB's, and trying to throw in some crunchies. Why was it you said i shouldn't do crunchies koltz? Or just until my ponch is gone lol?

10x2 side to side bends on a bench

Cardio for 10-20min
started Tossing a medicine ball around for a few min, not sure what that works out but i like doing it to finish up the night.

I dont think my biceps are getting a good enough workout though, any suggestions?

Im probably forgetting something, but in general thats what i do.

chin ups work biceps good. so do alt. grip pull ups =p

try doing like close/wide grip pull ups or chin ups.

man our workout plans are pretty much the same!

[kawana]

that they are, so far ifeel its been going good, im looking forward to when ican do handstand pushups, 10+ pullups, and 1 arm pushups lol. Then things will start changing lol ;) I unfortunatly cant dochinups, my wrist doesn't bend that way from when i broke it, the doc didn't set it 100% perfect, now it doesn't bend completely around :( I want to find something other than reverse grip pullups cuz by the end of my workout im too tired to do those.

[koltz]

Hmm , you guys should go to exrx.net and learn the major muscle groups and how to train them , kawama your not doing shoudlers again and how many sets for pullups? why not do rows for more reps to match the pushups instead?


I got just the thign for biceps , take a neutral or narrow grip overhand chin and do partials for the upper part of it with the elbow not moving much , should feel the biceps working very hard

[-TM-]

Hmm , you guys should go to exrx.net and learn the major muscle groups and how to train them , kawama your not doing shoudlers again and how many sets for pullups? why not do rows for more reps to match the pushups instead?


I got just the thign for biceps , take a neutral or narrow grip overhand chin and do partials for the upper part of it with the elbow not moving much , should feel the biceps working very hard
he does 1 set of dive bombers, don't that work shoulders a tiny bit?
dive bombers were what you suggested for my shoulders/delts i think-so im doing 2-3 sets of them instead of 1. should kawna be doing the same?

oh and do rows work your biceps a little bit?

man... my lack of knowledge must make you want to jump in front of a car or something lol :oops:

[koltz]

you should work the shoudlers the same amount you work your chest... not just one set


and yes they do , try doing overhand rows for the upper part without movign the elbow much but mostly the forearm , this is better then isolated biceps work

[kawana]

Ok so for my shoulders should i do an extra 2 sets of the dive bombers? or something else?

[kawana]

and for the pullups i can only do 4 straight so i do my 4 then i do negative for bout 30 seconds, i hurt my forarm the other day so i cant do them too much. I take a break before i do more sets of pullups during that break i do my other stuff. Btw i didn't add alot of stuff cuz like i said thats a basic rundown of my workout.