Bench
45 x 10
95 x 5
135 x 5
185 x 3
205 x 7
185 x 10
175 x 10
165 x 10
155 x 9 + 5
145 x 9 + 4
Single-Arm DB Row (each arm)
6 x 10 x 90 lb.
EZ Bar Bicep Curl
6 x 12 going down from 100 - 85 lb.
Tricep push down
5 x 20 with lighter weights. It’s been way too long since I’ve done these
Low-Handle Trap Bar DL
135 x 5
225 x 5
315 x 3
365 x 3
405 x 3
435 x 6
365 x 5 x 5
Beltless Barbell RDL
135 x 10
225 x 3 x 10
275 x 10
EZ Bar Bicep Curl
105 x 10
100 x 10
95 x 10
90 x 2 x 10
Press
45 x 10
95 x 5
115 x 3
135 x 9
115 x 10
115 x 8 + 2
105 x 9 + 1
105 x 8 + 2
105 x 7 + 2 + 1
100 alternating grip chin-ups and pull-ups done in strict sets of 10 until I reached 80, then I did four sets of 5 to reach 100 reps total
Banded Tricep push down 6 x 20 superset (heavy with the 100 lb band I have)
I’m actually lighter than usual at 190 - 195 lb.
Started a workout.
Bench
185 x 3
205 x 7
185 x 7
Ended my workout.
Had to come back and finish the workout I abandoned a few days ago.
Bench
45 x 10
135 x 5
185 x 10
175 x 10
165 x 2 x 10
155 x 10
145 x 10
Single-Arm DB Row
7 sets of 12 reps (each arm) with 90 lb DB
Tricep Pushdown
5 x failure
EZ Bar Bicep Curl
7 x 10 with varying weights
Felt good to get after it today.
Squat
45 x 10
135 x 5
185 x 3
225 x 10
275 x 2 x 5
315 x 5
335 x 5
345 x 5
315 x 2 x 5
295 x 3 x 5
50 ab rollouts (5x10)
Bench
45 x 10
95 x 5
135 x 5
185 x 2
205 x 7, almost got 8 but I need a new bench
185 x 8 + 2
175 x 10
165 x 3 x 10
Single Arm DB Row
5 x 10 x 90 lb (each arm)
90 lb x 20 reps each arm no rest
100 lb band Tricep Extension
5 x 25 to failure
EZ Bar bicep curl
105 x 12 + 3
100 x 12 + 3
95 x 3 x 15
Arm routine working and I’m losing weight (positive, I think)
Don’t think I’ve ever been this solid at 190 before
Low-Handle Trap bar DL
405 x 8
had to go to the doctor after this, didn’t feel well for three hours following this set
Heal up dude!
Been losing weight fairly quick. Spent yesterday in the ER so I can at least speed up the referral to a GI doctor and endocrinologist. They are supposed to call me at some point this week.
Made it through five sets of ten pull ups today, but it was exhausting. I will keep trying to do calisthenics so I don’t waste away into nothing while I try to figure this out.
Please keep us posted!
Get Better!
Back on mend.
Had to quit Zyn. Took me a solid two months but I’ve been doing calisthenics almost exclusively.
I finally feel like things are looking up for the first time in a few years.
Unfortunately I’m down to 182 lb and my arms are looking skinny.
But I’m on the chin-ups / dips / pushups grind. Hitting around 150 pull ups a few times a week and slowly ramping up to 100 pull-ups + 300 pushups a day.
I like working out a few times a day after I eat. It’s the easiest on my body for now. I also enjoy losing count past 100 or so reps of each exercise and just going until I can’t anymore. Great way to build GPP.
Appetite is far more regular. Looking forward to further growth.
Haven’t hit legs since March but I got tired of hitting the hospital every time I lifted heavy, so I don’t think that will be an issue anymore.
I was on like. 230 mg of nicotine a day for years and didn’t see an issue with it right up until I basically died. Now I’m using Nicorette lozenges which I don’t know if I’ll ever quit, but at least I’m down to 6 mg a day comfortably.
Sure beats a can of Dark Frost a day. My circulation is night and day. I should have stopped Zyn years ago but I got caught up.
Coolest part about doing calisthenics every day is being able to hit 50+ pushups for multiple sets in a row with 2 minutes rest at will.
So I’ve been doing the following:
10 pull-ups going from ultra wide grip to wide grip to regular chin ups to NG close grip chin-ups in a cycle, so I’m working all the grip styles a few separate times
straight into 10 dips + 25 pushups or 40 pushups
rest 90 sec - 2 min between each of the first few sets, rest 2:30 for a bunch of middle sets, rest 3:00 when I start feeling dizzy
Rinse and repeat until I dont hate myself 
Got a pair of work gloves for this very purpose and it’s like a cheat code.
I get injured when I lift weights way too much for my own good so I’m hoping I can build GPP and general strength through high-rep everything
Also quitting Zyn is a cheat code to life. 110% do not regret or miss it. But it was harder to kick than most drugs if I’m being honest. I shook like a leaf for a solid month
Still looking jacked there dude! This training style will pay off huge.
Thank you! It’s interesting to see how the body adapts to high volume. Plus it gives me a goal to work towards each day.
110 pull ups to kick off the morning
Idk how many dips and pushups (doing these in sets of 15 and 40 throughout the day)
40 ab rollouts
Will be incorporating runs soon just because I can haha
120 pull-ups to get the morning started
Ended up doing around 300 pushups and 100 or so dips yesterday.
Let’s match it today
120 pull-ups to kick off the morning
Did around 400 pushups yesterday, let’s match it today
150 pull-ups done in sets of 10 w/ 90 sec - 2 min rest between each
Did 600 pushups yesterday I’m gonna see if I can do 500 a day from now on. Not sore at all tbh so this could work
The goal is to grow my arms exclusively from calisthenics because I want to focus on daily training and bicep curls leave me too sore to focus on pull ups
