Darbidur

Chris Heria lays out Pull-Up progressions very well, in my opinion.

For dips & pull-ups you have a several of options. 1) If you haven't already; focus on wide and narrow grips 2) Start incorporating "explosive" versions of each exercise 3) Focus on isometric holds and eccentrics to develop dense muscle 4) Start introducing weights via weight belt Just a few options that came to mind right away. Hopefully these can give you some inspiration

Haha! I am a few steps away from a fridge full of beer during these workouts...I have been tempted

I'm currently using two bar height chairs. I'm rather tall (6'5") and they're the only chairs tall enough to lift me off the ground. I do have to bend my legs at the knee to dip far enough to achieve a 90º bend on the arms.

Additionally, we have a competition coming up in town (Feb 2017) where businesses compete in physical, mental, and social events. This will be my third year competing. We won the first year and lost due to technicality the second year (team won via bonus pts for volunteers and they were the ones hosting skyrocketing them from third to first place...derp). I'm most likely competing in an event where you have to swim for 8 minutes straight. I swim with a teammate and our total lengths, not laps, are counted. Highest score wins. I need to start incorporating some endurance training in with my bodyweight training but I don't want it to affect my gains. I may start incorporating meditation and increase my planks and cobra sets until I can start swimming laps at the local YMCA

I'm feeling like I'm ready to move ready to move on from the narrow squat. However, I still have a slight wobble at the bottom of my squat. Form is off, but the squat itself isn't that challenging. I want to clean up my form before moving on but don't want to have my legs fall behind my upper body. Thinking I might start mixing in bench squats to progress towards pistol squats and mix in a few sets of narrow squats to fix the wobble of my ankles at the base of the movement. I am hesitant in that the wobble will most likely be more pronounced on a single leg and I want to avoid injury.

11/21/16 dips 7 | 7 | 7 | 7 narrow incline shoulder press 10 | 10 | 10 narrow squat 20 | 20 | 20 plank 60 Practice move : Crow Pose I was actually able to hold a solid crow pose for 10 seconds! That was before I almost planted my face into the ground. I was able to catch myself, thankfully I rolled a Nat 20 on that save

The incline shoulder press is a bodyweight workout and it's a pretty good substitute for pull ups if you lack a bar (or sturdy door and or table). Here's a link to a video illustrating the move. I'm not as advanced as the woman in the video. She elevates her legs on a bench, whereas I am currently standing in a V shape on my tippy toes to create the incline. Hope this helps

Since I have started this routine I have drastically cut down my alcohol consumption and cleaned up my diet. Currently down approximately 10 lbs and I have been seeing some good results with muscle definition, especially in my triceps, chest, and abs!

I've been keeping my own personal log for awhile now, so I figured I would lay it all out here for accountability reasons. I've got a bit of catching up to do so this first post will be fairly long. Note: I always do a stretch warm-up routine and mobility drills to increase flexibility. All numbers are representative of the number of reps in a set. Sets are divided by a vertical bar. For planks and cobras the numbers are representative of seconds. I stretch on Saturday's and rest on Sunday's. Here it goes... 10/31/16 bench dips 20 | 20 | 20 pulse squats 25 | 25 | 25 incline shoulder press 15 | 15 | 15 11/1/16 leg raises 20 | 20 | 20 crunches 20 | 20 | 20 plank 30 | 30 | 35 11/2/16 bench dips 120 pushups 20 11/3/16 bench dips 20 | 20 | 20 pulse squats 25 | 25 | 25 incline shoulder press 15 | 15 | 15 leg raises 15 | 15 | 15 11/4/16 leg raises 15 | 10 | 10 pushups 6 | 6 | 6 short bridge 8 | 8 | 8 cobra 20 | 30 | 35 11/7/16 dips 3 | 3 | 4 | 2 (real dips!!!) straight leg raise 10 | 6 | 7 incline shoulder press 10 | 10 | 10 narrow squat 20 | 20 | 20 plank 60! 11/8/16 pushup 6 | 6 | 6 weighted lunge 23 | 20 | 20 (backpack filled with books on shoulder, oompf) straight bridge 8 | 8 | 8 cobra 20 | 25 | 30 11/9/16 dips 5 | 5 | 4.5 straight leg raise 10 | 10 | 10 narrow leg incline shoulder press 10 | 10 | 10 narrow squat 20 | 20 | 20 plank 65 10/10/16 pushup 8 | 8 | 6 straight bridge 10 | 10 | 10 + isometric hold on last rep of last set weighted lunge 25 | 25 | 25 cobra 35 | 35 | 40 11/11/16 dips 5 | 4 | 5 alternating leg raises 10 | 8 | 6 (alternate left, straight, right, right, straight, left) narrow leg incline shoulder press 10 | 10 | 10 narrow squat 20 | 20 | 20 plank 70 11/14/16 pushup 8 | 8 | 8 angled bridge 10 | 10 | 10 weighted pulse lunge 18 | 18 | 18 cobra 60!! 11/15/16 dips 7 | 7 | 7 | 5 alternating leg raises 15 | 15 | 15 narrow leg incline shoulder press 10 | 10 | 10 narrow squat 20 | 20 | 20 plank 60 11/16/16 pushup 8 | 8 | 8 angled bridge 10 | 10 | 10 cobra 60 note: resting legs today 11/17/16 resting today 11/18/16 dips 5 | 6 | 7 | 3 narrow incline shoulder press 10 | 10 | 10 narrow squat 20 | 20 | 20 plank 60 crow pose - practice between exercises

Hello all, I have recently begun bodyweight training and, in my opinion, I am a complete novice. I can complete approximately; 5-10 standard pushups, 10 dip negatives, 25+ squats, 15 knee raises, and my longest plank has been 30 seconds. I try to go through this cycle 2-3 times and going until I fail on the last cycle, which usually doesn't take all that long. The main thing I struggle with is not having a pull up bar or an adequate table for rows/modified pull ups. So, any tips/tricks/suggestions on how to progress? Did you learn anything later on that you wished you would have known from the start? Anything helps My main focus right now hasn't been rep chasing. I'm really trying to focus on form first and then go for reps and/or more difficult variations of these basic exercises. Thanks, Darbidur

Thanks, Slayer! I definitely take the shotgun approach to my nerdiness. Just too many things I am interested in

Hello, I'm 6'5", approximately 210 lbs (haven't weighed myself in months), about to turn 30, and I want to build strength. I have always been rather skinny; before graduating high school I was 6'5" and 160 lbs, at the time I was heavily involved in martial arts and got up to 190 lbs. My longterm goals are to build strength and mass. I'm tired of being the skinny guy with a gut. I'm in this for the long haul and working towards making small improvements in my diet and exercise (or lack thereof) routine. As far as my nerd interests go I'm a gamer, both video games and board games. Where my real passion lies is with tabletop RPGs, primarily D&D (loving 5th edition). I've played since I was 12 and old enough to remember thaco. Also a huge science, design, architecture nerd; interests include space travel, sustainable building, treatment wetlands and their implementation within design. I'm in the process of raising a future nerd. My wife and I have a 1yr old. She turned 1 on May 4th so we call her our Star Wars baby/Padawan Cheers, Darbidur