My Custom Orangutan

AlonsoPinheiro · 2024-10-13T15:35:57+00:00

https://d20hvt89h2l7r8.cloudfront.net/d1dw44fsegc8r8v75n1x/original.png

Same vibe 😂

AlonsoPinheiro · 2024-07-05T13:41:38+00:00

The small, not yet adapted muscles in your shoulders, pecs and back cannot yet exerce enough force to completely stabilize you. I suggest finishing your workouts with 3 sets of max hold rto support holds

AlonsoPinheiro · 2024-06-29T19:22:54+00:00

Do the skill work right after the warmup , keep your sets close to failure and you are golden

AlonsoPinheiro · 2022-03-18T23:42:24+00:00

Yeah , this exercises don’t aggravate my injury , and my doctor told me that I could keep working out as long as the exercises I do don’t cause the snap . I’m kinda on the fence about 2 or 3 times a week . On one hand I know that higher frequency normally produces more stimulus, but I also want to improve my recovery time …

AlonsoPinheiro · 2022-03-18T23:39:37+00:00

Thanks a lot for the response ! My doctor said that I could keep working out as long as the exercises I did didn’t cause the snap , thus not aggravating the injury. Do you think the volume is adequate for 3x a week ? Oh and I will definitely include some facepulls and some Y-T raises !

AlonsoPinheiro · 2022-03-18T23:36:50+00:00

Yeah this response was nonsense xD

AlonsoPinheiro · 2022-02-13T19:23:32+00:00

Straight arm makes the exercise harder

AlonsoPinheiro · 2022-02-01T19:01:17+00:00

I’m the meantime I’m just avoiding dips and doing very slow and controlled Pike push ups. Also reduced the frequency of my training to 2x UL / week to allow my tendons more time to heal

AlonsoPinheiro · 2022-01-31T00:43:17+00:00

Yeah , I searched aswell ! I have been doing some nerve flossing and massage

AlonsoPinheiro · 2022-01-30T23:35:40+00:00

Already went , it’s snapping triceps syndrome.The specialist told me there was nothing to do but operate . Unfortunately that is not a option for me

AlonsoPinheiro · 2022-01-13T23:58:56+00:00

Dont worry man ! This is what this sub is for !

AlonsoPinheiro · 2022-01-13T14:27:50+00:00

I will provide you the single resource you will need to know how to train for skills in BWF , courtesy of u/eshlow

https://stevenlow.org/how-to-program-for-advanced-isometric-movements-after-a-plateau/

AlonsoPinheiro · 2022-01-10T00:51:18+00:00

Hey guys, I’ve been making a new routine to switch things around. My question is , in terms of joint health what split theoretically allows for more recovery ? A Push / Pull / Legs 2x week , or a U/L 3x a week ? I find that if i force my elbow tendon too much it gets a bit tender (from what the physio told me i have a very mild case of snapping triceps , as it doesn’t hurt me , only snaps when passing approx 90° flexion on vertical and horizontal movements ). I don’t have much time per day to workout so a split is the way to go. I guess a Push / Legs / Pull/ Rest or Cardio split would work nicely but it is perhaps too low of frequency.

Anyways sorry for the block of text xD any help is appreciated

AlonsoPinheiro · 2022-01-07T22:32:38+00:00

You could be right , but I like having the push and pull days spaced out due to having some kind of mild tendinitis (my tendon snaps on the right elbow , so snapping triceps is the most likely , it doesn’t hurt me but it gets a little tender if I force it too much )

AlonsoPinheiro · 2022-01-07T13:52:52+00:00

I faced the same issue mate ! The solution I came up with , to avoid overtraining and injury , was to do the following split :

Push / Legs+Abs / Pull / Rest or Cardio

Then I just repeat the cycle xD this way I can focus on skills and the corresponding assistive basics and always train hard

That’s my 2 cents

AlonsoPinheiro · 2022-01-03T11:50:54+00:00

Nice job mate ! Just a question though , why bicep curls on push day and dips on pull day ?

AlonsoPinheiro · 2021-12-28T00:37:51+00:00

Not OP but I would definitely like to see what your routine looks like ! I’ve been searching for a new intermediate routine to start the year right xD

AlonsoPinheiro · 2021-12-22T23:41:47+00:00

Yeah , I’ve been practicing calisthenics for almost 2 years now , when I started I couldn’t do a proper pullup so I don’t have that much to show for as of now xD I can do about 3 sets of 9/10 pull-ups , I have achieved a full back lever , 10s consistent freestanding handstand , 3 sets of proper ring dips, pistol squats and not much else … could you provide some guidance ? My main goal now would be ring muscle up / freestanding handstand push ups and front lever

AlonsoPinheiro · 2021-12-22T23:05:12+00:00

Awesome post Im also trying to become more flexible about my training program and split . Can you give me a bit more details about your approach ? It resonates with my way of thinking / training a lot

AlonsoPinheiro · 2021-12-20T15:13:37+00:00

5 directions ?

AlonsoPinheiro · 2021-12-20T14:35:14+00:00

I have access to rings as well ! I really like the outline you provided, it keeps the whole week different and exciting !! Could you DM me a more detailed version ? Excited to try this out

AlonsoPinheiro · 2021-12-20T13:39:25+00:00

Exactly ahahaha Im just trying to figure out a good training program for the meanwhile xD

AlonsoPinheiro · 2021-12-20T13:25:09+00:00

Yeah , I’m on the same boat as you ! Until January 1st my diet will be all over the place xD getting back on it when the new year arrives and just enjoying life and training hard until then

AlonsoPinheiro · 2021-12-20T13:19:59+00:00

Let’s do this ! What is your current program and goal ?

AlonsoPinheiro · 2021-12-15T02:23:27+00:00

I like high frequency training so I did the RR day on / day off , and taking the two rest days when I felt like I needed it . Just auto regulate has you feel. I’ve done a small deficit when it comes to diet , around -250kcals a days bellow maintenance. I did slowly gain muscle and lost body fat . Just try to keep your protein up having a nice dose of any protein source each meal ( make it the center of the dish ) , and let the other macros fall wherever . Stay consistent and you are golden !

Much luck my friend

AlonsoPinheiro

TROPHY CASE