BCos - Diario Calisténico

[BCos]

05/07/2018
1a. Push up 4x15, 15, 15, 12
1b. Jackknife pull up 4x15, 15, 15, 12
2a. Handstand 4x30", 30", 30", 30"
2b. Inclined row 4x15, 15, 15, 15
3. Leg raises 4x15, 15, 11, 10

[BCos]

10/07/2018
1a. Box pike push up 5x6, 6, 4, 4, 3
1b. Tuck front lever row 5x6, 6, 6, 6, 4*
2. Shrimp squat 5x6, 5, 5, 4, 3
3. One-leg calf raises 5x11, 9, 8, 8, 8

* la última serie la hice en flat tuck

[BCos]

19/07/2018
Close push up 5x11, 10, 10, 8, 7
Close chin up 5x11, 9, 7, 7, 5
Leg curl 5x9, 7, 7, 6, 6
Hanging leg lift 5x9, 9, 8, 7, 6
Full calf raises 5x30, 20, 17, 17, 19

[BCos]

24/07/2018
Handstand 5x20", 20", 20", 20", 20"
Inverted row (bent leg) 5x19, 17, 14, 13, 12
Squat 5x21, 15, 12, 13, 12
Leg raises 5x18, 14, 13, 10, 13
Calf raises 5x30, 30, 30, 30, 30

[BCos]

28/07/2018
Pseudo planche push up 5x5, 3, 3, 3, 3
L-chin up 5x6, 5, 5, 4, 4
One-leg curl 5x4, 4, 4, 3, 3
Hanging knee v-lift 5x6, 5, 5, 5, 4
One-leg calf raises 5x12, 10, 8, 7, 7

[BCos]

08/08/2018
Pseudo planche push up 3x4, 3, 3
L-pull up 3x5, 4, 4
Pike push up 3x9, 7, 6
Inverted row 3x12, 10, 9
Push up 3x14, 11, 9
Jackknife chin up 3x15, 12, 9

 

[BCos]

25/08/2018

• Declined push up 1x14 + 4 + 2
• Pull up 1x9 + 3 +3
• Pike push up 1x9 + 3 + 2
• Inverted row 1x10 + 3 + 3
• Back extesion 1x20

Estoy haciendo series al fallo con rest-pause de 15".

[BCos]

27/08/2018

• Diamond push up 1x9 + 3 + 2
• Chin up 1x10 + 3 +2
• Squat 1x18 + 4 + 4
• Leg bridge 1x17
• Calf raises 1x34 + 15 + 14
• Leg raises 1x12

[BCos]

01/09/2018

• Push up 1x20
• Half chin up 1x17
• Squat 1x17
• Leg bridge 1x18
• Calf raises 1x48
• Knee raises 1x24

[BCos]

04/09/2018

• Close push up 1x11
• Chin up 1x11
• Knee lift 1x12
• Pike push up 1x10
• Inverted row 1x12
• Lunge 1x15
• Full calf raises 1x32

[BCos]

12/09/2018

• Push up 3x18, 14, 9
• Pull up 3x11, 8, 6
• Pike push up 2x8, 6
• Inverted row 2x9, 9
• Hanging knee lift 1x10

 

[BCos]

16/09/2018

• Push up 3x20, 13, 8
• Pull up 3x10, 8, 5
• Squat 2x24, 16
• Leg bridge 1x20
• Calf raises 2x46, 25

[BCos]

20/09/2018

• Push up 3x20, 11, 9
• Pull up 3x10, 7, 6
• Hanging knee lift 1x11
• Pike push up 2x8, 7
• Inverted row 2x11, 9

[BCos]

23/09/2018

• Push up 3x16, 12, 10
• Pull up 3x11, 8, 6
• Squat 2x22, 18
• Leg bridge 1x18
• Calf raises 2x36, 20

[BCos]

Estoy trabajando muuuucho en aplicar tensión en todo el recorrido de los ejercicios.

Les recomiendo el canal Red Delta Project que habla mucho sobre este punto muchas veces descuidado.

Saludos!

[BCos]

27/09/2018

• Push up 3x19, 10, 9
• Pull up 3x11, 8, 6
• Hanging knee lift 1x10
• Pike push up 2x8, 7
• Inverted row 2x11, 10

[BCos]

01/10/2018

• Push up 4x17, 11, 9, 8
• Pull up 4x10, 8, 7, 5
• Squat 2x27, 21
• Leg bridge 1x19
• Calf raises 2xF, F (no conté las reps)

[BCos]

05/10/2018

• Push up 4x18, 14, 10, 8
• Pull up 4x11, 9, 6, 5
• Hanging knee lift 1x9
• Pike push up 2x8, 5
• Inverted row 2x11, 11

[BCos]

09/10/2018

• Push up 4x19, 15, 11, 8
• Pull up 4x12, 8, 6, 5
• Squat 2x23, 19
• Leg bridge 1x19
• One-leg calf raises 2xF, F (no conté las reps)

[BCos]

27/10/2018

• Pseudo planche push up 5x3, 3, 3, 3, 3
• L-pull up 5x3, 3, 3, 3 3
• Shrimp squat 5x4, 4, 4, 3, 3
• Leg lift 5x6, 6, 5, 4, 3

[BCos]

30/10/2018

• Hindu push up 5x12, 12, 10, 10, 9
• Inverted row 5x12, 12, 12, 9, 8
• Leg bridge 5x15, 15, 15, 11, 11
• Calf raises 5x25, 25, 25, 25, 25

 

[BCos]

03/11/2018

• Close push up 4x10, 10, 8, 7
• Chin up 4x10, 9, 8, 7
• Bulgarian lunge 4x10, 10, 8, 7
• Knee lift 4x10, 10, 9, 7

[BCos]

06/11/2018

• Box pike push up 5x6, 5, 4, 4, 3
• Declined row* 5x6, 6, 6, 6, 6
• One-leg curl 5x6, 4, 4, 4, 4
• One-leg calf raises** 5x7, 7, 7, 7, 7

* Con pausa de 2" en la parte de arriba. Voy a cambiar los remos declinados por remos en tuck (y los declinados los voy a pasar al día de repes medias)

** Contracción de 10" al inicio de cada serie

 

[BCos]

10/11/2018

• Push up 5x16, 14, 12, 10, 10
• Jackknife pull up 5x16, 13, 11, 10, 8
• Reverse lunge 5x17, 15, 13, 11, 10
• Leg raises 5x18, 13, 12, 10, 10

[BCos]

13/11/2018

• Pike push up 5x10, 8, 7, 7, 6
• Declined row 5x10, 10, 10, 9, 9
• Leg curl 5x10, 10, 8, 6, 6
• One-leg calf raises 5x10, 10, 10, 10, 10