I’ve recently started doing weighted calisthenics and pull-up/chin ups again after a lengthy elbow injury and thought it would be interesting to post my progress here. Every workout I’ll comment below with the outcome. Since Ive lost quite a lot of conditioning and ability I think it could give some good insights into progression and progressive overload. I’ll post the first 3 sessions Ive already completed below and then keep them updated from there on.

Just smashed such a satisfying workout. My elbow has been healing for a long time now but recently Ive been able to get back into pull-ups which has been amazing. Ive also just started weighted calisthenics again for the same reason. I think this was my third weighted session and man it was tough but so good too. Because I went weighted I chose to do only 2 working sets but to failure. I was also aiming to fail at around 10 to 12 reps. leg raises to failure 15, 13 Pull-ups to failure 10,10 Weighted dips 16kg x 12-17 Weighted push-ups 16kg x 9-8-5 Chin ups 12, 11 Forearm curls 16kg 8-8 Bicep curls 16kg 9-9 Gotta get my condition back up. Have any of you guys ever had an injury set you back?

Where do you guys prefer training, at home or gym? I love both the different reasons. The gym has a sick vibe and because is public and feel inclined to push. The home gym is sick though d my it’s so easy to be consistent as everything I’d right they’re calling you to come over and pump lol I’m currently doing this programme https://www.skool.com/underweight-to-overpowered-6476/classroom/b2e2fc76

After chatting to one of our members here, it reminded me how easy it is to get ripped at home so I decided to make this post. The bare minimum: Pull-up bar - one that goes on your door frame. Parallel bars - use the backs of two chairs Dumbbells - adjustable up to 20kg each Here’s what you can do with them Pull-ups Chin-ups Leg raises Dips Body weight Tricep extensions Bicep curls Forearm curls Lateral raises Shoulder press Dumbbell Tricep extensions Dumbbell upright row Squats Bulgarian split squats Weighted lunges Those literally hit every muscle group and then some! “I don’t have access to a gym” it’s not a reason to not start. I gained my first 10kg lean muscle mass literally the list above. It was awesome and life changing. Heres a pic of me from then.

Brothers, I have promised to post a book how to exercise and gain an awesome physique without equipment. I have completed the book and sharing it with all of you. Let me know what you think.