Ok so these are my results after following this workout for two months.
Workout A
Incline Bench 4-8 reps 3 sets (got up to 160 pounds from 130)
Standing shoulder press 6-10 reps 3 sets (went from 90 to 110)
Weighted dips 5-8 reps 2 sets (went from 45 to 80)
Behind neck pull-ups 10 reps 4 sets (started at 6 reps for four sets)
Leg raises 16 for 3 sets (started at 10)
Ab wheel rollouts to failure
Workout B
Weighted squats 5 reps 3 sets (went from 145 to 190)
Weighted pull-ups 4-8 reps 3 sets (went from 45 to 75 then got stuck and couldn't progress)
Bicep curls with dumbbell 6 reps 3 sets (went from 35's to 50's)
calf raises to failure (weighted with
chin-ups 10 reps 4 sets
Leg raises to failure
I alternated those two workouts with a day in between workouts. I ate at a slight deficit, and gained 5 pounds.
It's been two weeks since then, and I spent a week not watching what I ate, but you can still see some of the results.
I don't have any weights where I am staying right now, but I do have a pull-up bar. I am going to try to work up to one handed pull-ups, and work on one-handed pushups (I can do about 3 each side), as well as pistol squats and handstand pushups. Is there a more effective bodyweight workout? Thoughts?
Workout A
Incline Bench 4-8 reps 3 sets (got up to 160 pounds from 130)
Standing shoulder press 6-10 reps 3 sets (went from 90 to 110)
Weighted dips 5-8 reps 2 sets (went from 45 to 80)
Behind neck pull-ups 10 reps 4 sets (started at 6 reps for four sets)
Leg raises 16 for 3 sets (started at 10)
Ab wheel rollouts to failure
Workout B
Weighted squats 5 reps 3 sets (went from 145 to 190)
Weighted pull-ups 4-8 reps 3 sets (went from 45 to 75 then got stuck and couldn't progress)
Bicep curls with dumbbell 6 reps 3 sets (went from 35's to 50's)
calf raises to failure (weighted with
chin-ups 10 reps 4 sets
Leg raises to failure
I alternated those two workouts with a day in between workouts. I ate at a slight deficit, and gained 5 pounds.
It's been two weeks since then, and I spent a week not watching what I ate, but you can still see some of the results.
I don't have any weights where I am staying right now, but I do have a pull-up bar. I am going to try to work up to one handed pull-ups, and work on one-handed pushups (I can do about 3 each side), as well as pistol squats and handstand pushups. Is there a more effective bodyweight workout? Thoughts?
