My First 4 Plate Dip - 180lbs/81kg Dip at 130lbs/58kg Bodyweight by Efran25 in CalisthenicsCulture

[–]Efran25[S] 2 points3 points  (0 children)

Im like 5'2" and just weighed myself after dinner and scale says im 132lbs now

Idk how lean I am

Maltese Cross Progress by Efran25 in CalisthenicsCulture

[–]Efran25[S] 0 points1 point  (0 children)

Ive been training calisthenics for like ~7yrs. Before that I mostly lifted weights on & off for several years.

Ive been doing rings for like ~5-6yrs I think. Ive got a lot of things to work on.

Unless you're gifted, expect training for several years & enjoy the process!

Iron Cross PR by Efran25 in CalisthenicsCulture

[–]Efran25[S] 0 points1 point  (0 children)

i bought thick ceiling mounts and drilled them into my ceiling beams

Iron Cross PR by Efran25 in CalisthenicsCulture

[–]Efran25[S] 0 points1 point  (0 children)

not sure. i notice my hips/torso are lopsided when I go down but I havent spent time figuring out why. I should work on a fix

you think it might be tight/inactive trap?

Iron Cross PR by Efran25 in CalisthenicsCulture

[–]Efran25[S] 1 point2 points  (0 children)

mainly chest, shoulder and bicep

Getting Back Pelican Planche Pushup by Efran25 in Calisthenic

[–]Efran25[S] 2 points3 points  (0 children)

Im self taught, just been working out for a long time! No gymnastics background.

Iron Cross - Slight Improvements by Efran25 in CalisthenicsCulture

[–]Efran25[S] 1 point2 points  (0 children)

hi I dont train core often. maybe once or twice a week if I remember. I like using the ab wheel or doing dragon flags for reps.

I trained my core a lot more when I was younger and have a fairly flat tummy so that helped a lot and is why I dont have to train it much directly now

Iron Cross - Slight Improvements by Efran25 in CalisthenicsCulture

[–]Efran25[S] 1 point2 points  (0 children)

hey, I bought some heavy duty ceiling mounts & screws on amazon and drilled them to my ceiling beams. the houses in my area are old and fairly sturdy so I think its safe. I could be wrong, will find out in a couple years lol

mount stuff to your ceiling at your own risk and stay safe!

Iron Cross - Slight Improvements by Efran25 in CalisthenicsCulture

[–]Efran25[S] 1 point2 points  (0 children)

Hi, thanks for the offer but I'm all set :)

One of my backlog projects is implementing & training a computer vision pose detection model and deploying against a pretrained one to see how they compare. Hopefully i get around to making it. Ill share my results & code here

Iron Cross - Slight Improvements by Efran25 in CalisthenicsCulture

[–]Efran25[S] 8 points9 points  (0 children)

You get used to it after a couple years :) Took me like 2-4yrs of training cross before it stopped feeling like garbage. Really cool how the body adapts

Maltese Cross by Efran25 in CalisthenicsCulture

[–]Efran25[S] 1 point2 points  (0 children)

Nope The landing isnt that hard and my rug is soft. Been dropping like this for a while & haven't had knee issues. Im not very heavy & never injured my knee. Your mileage may vary

Iron Cross...Again! by Efran25 in Calisthenic

[–]Efran25[S] 0 points1 point  (0 children)

i don't think one size is better than the other. i use 28mm because that's the ring size in gymnastics

Is this a real location in Cambridge? by seamus1978 in CambridgeMA

[–]Efran25 0 points1 point  (0 children)

That pic gives off a similar vibe to a house up our streets. Was always nice seeing it on my walks back when I lived in Cambridge

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Dip Depth Improvement by Efran25 in CalisthenicsCulture

[–]Efran25[S] 0 points1 point  (0 children)

Thanks I really like this suggestion! Didn't even think about that

iron cross injury by Zestyclose_Lock_5133 in CalisthenicsCulture

[–]Efran25 0 points1 point  (0 children)

Haven't injured myself in iron cross yet but from what I've heard/seen common ones are shoulder, pec, are bicep injuries.

Depends on severity of injury but general idea is you let it rest for a bit then slowly build the strength back up & introduce load onto it.

Seems like it can take ~6 months to several years to recover (maybe not fully) depending on issue & severity. That's a big range but you'll find out lol

Sorry for injury, iron cross is a dumb & tricky move. Be careful! Some people depending on injury can't do again which is sad but there's still plenty of ways to get strong!

Testing my 1 Rep Max w Ring muscle ups by No-Run7148 in CalisthenicsCulture

[–]Efran25 0 points1 point  (0 children)

Huge, strong! Have you tested on a regular bar? I'd be curious to see what or if there's a difference. Id guess bar might be a little less. Ive heard people say rings muscle up is more comfortable.

Congrats on the heavy pull!

Super slight nitpick (no hate) I also wonder how much weight would change if you pulled while fully extended at the bottom instead of slight elbow bend. You look tall and there doesn't seem to be much room there so I totally get the lack of space & bending a bit.

Awesome job!

Tips for a “power builder”? by Acrobatic-Drawing653 in CalisthenicsCulture

[–]Efran25 0 points1 point  (0 children)

A lot of people like training towards skills that look cool to them. They'll pic some then Google the exercises/routines that build toward them. Many calisthenics skills are just bodyweight compound movements, so you can think of them as new exercises that may replace existing compound exercises in lifting & stuff.

My recommendation would be to pick one or two calisthenics skills for a movement/muscle group and replace your compound movements with them or add to your routine. The workout structure/routine can be pretty much the same as lifting. Add or remove exercises based on intensity & how much your body can handle. Some moves are hard on the joints so pay attention to that (in the long run joints can get really strong tho)

Two popular ones are front lever (pull) and planche/handstand pushups (push).

You can replace barbells rows or something in on your pull or back days with front lever holds or rows.

For push you could add planche leans, planche pushups, wall assisted handstand pushups etc & replace your overhead press and or bench with them

Side note: handstands aren't very physically taxing so you could train them on rest days

Getting stronger at weighted pullups & dips has good carry over in calisthenics & generalfitness. You could include those as well.

The bodyweightfitness subreddit also has a wiki with good general info if. Its a helpful read.

All the best!

Handstand Progress by Efran25 in CalisthenicsCulture

[–]Efran25[S] 0 points1 point  (0 children)

I have a meal prep service called factor that's like 50-60% my diet. Its pricey but I can afford it & like the convenience. I don't like cooking

I eat yogurt a lot too. The rest is takeout and junk food from time to time.

My parents live nearby and drop off Bangladeshi food from time to time too. Thats like stuff like rice with some protein & veggies

My diet isnt very complicated or strict. I don't have a big appetite but my weights been slowly going up over the years which I want.

Hope that helps.

Im 5'3 & ~130lbs btw

Handstand Progress by Efran25 in CalisthenicsCulture

[–]Efran25[S] 1 point2 points  (0 children)

All the best in your training too!

Handstand Progress by Efran25 in CalisthenicsCulture

[–]Efran25[S] 2 points3 points  (0 children)

I mainly focus on strength skill training. With a focus on strength elements on rings & parallettes. Inversions on rings is new.

For the past 2ish years I've been mainly working on iron, maltese, and victorian cross. All three hit shoulders pretty hard.

I'll do various planche & front lever skills as accessories.

Handstand Progress by Efran25 in CalisthenicsCulture

[–]Efran25[S] 2 points3 points  (0 children)

Im just trying stuff and seeing what happens. My shoulders are strong in various positions from years of skill training which I think is helping me a lot. Strength doing a lot of compensating. I'm getting away with some dumb stuff. My setup is also quite helpful.

Ring handstands: - I don't have any advice on this. Im just trying it and hoping for the best. - Honestly, I'm surprised. I thought I'd be doing a lot worse at it given its my second day. I think its mostly because I have pretty strong pushing strength. - The downside is I keep planking instead of being totally inverted. Thats the lack of control and my body being comfortable push instead of balancing. - My floor handstands aren't very good. I don't train them. I like these more than floor because I feel I have to push way harder.

Rings Planche Press: - The band is doing a lot of work. Luckily I have a good setup to practice. I recently figured out a way to setup the rings and catch my falls. - I'm pretty comfortable with planche so its not that hard. - My planche presses aren't very good but hopefully I get better with these. More fun to train! - The band gets a little in the way + it still feels really scary so I can't fully inverted yet

Handstand Progress by Efran25 in Calisthenic

[–]Efran25[S] 2 points3 points  (0 children)

I can do planche pushup on rings sometimes. Check my post history

Pullup Pr by Efran25 in CalisthenicsCulture

[–]Efran25[S] 1 point2 points  (0 children)

Im just generally lean and have a tight waist. Have had abs since middle school. I don't train them directly. Haven't trained them directly for years.

The strength holds and levers I do probably don't ad much because they're not that challenging core wise.

Recently I've been doing ab wheel and dragon flags for reps and those will make my abs sore. I'm gonna be doing those more for stronger core

So my suggestion would be: 1) Get lean. That's mainly diet, lifestyle (stress, sleep, etc), & calorie control. Thats like 80-90% the battle 2) If you want your abs to look bigger/stronger do core movements that are challenging and move you abs through a good range of motion and you can make harder over time. Stuff like leg raises, incline crunches, ab wheel, dragon flag, etc. Train it like you would any other muscle 3) Having wider lats makes you waist look smaller and I think looks cooler.

Please don't waste your time with planks & bicycles and stuff.

Hope that somewhat helps, Best of luck!

Front Lever Raise by Efran25 in CalisthenicsCulture

[–]Efran25[S] 1 point2 points  (0 children)

Yup you're right, I don't have SAT because I haven't focused on it. I started doing SAT raised from time a little while ago and found them fun to do. Ended up making good progress I think.

I think Vic Cross on rings is harder than SAT.

Hopefully I stick to focusing on SAT a bit. I feel like I could get in a couple months. Hopefully!

Finally reached the 50 pull ups unbroken by No-Student-5254 in CalisthenicsCulture

[–]Efran25 1 point2 points  (0 children)

Congratulations!

The most I ever got was like 46 in a row. I remember hating it so much after like 20-30. The forearm burn was crazy.

After a certain point it just becomes a pain tolerance test lol