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2.hello Workout Logbook - Intermediate Program

The document contains 4 logbook entries documenting calisthenics workouts, with each entry listing 10-11 exercises. For each exercise, sets and repetitions are recorded on different dates. The logbook aims to track progress over time on advanced bodyweight exercises like muscle ups, front and back lever variations, handstands, and inverted holds.

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Jorge De Felipe Moreira
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© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
91 views

2.hello Workout Logbook - Intermediate Program

The document contains 4 logbook entries documenting calisthenics workouts, with each entry listing 10-11 exercises. For each exercise, sets and repetitions are recorded on different dates. The logbook aims to track progress over time on advanced bodyweight exercises like muscle ups, front and back lever variations, handstands, and inverted holds.

Uploaded by

Jorge De Felipe Moreira
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Logbook Workout 1

1. Handstand Hold (p-bar) (best 5 2. Advanced Frog 3. Handstand Walks


attempts) Stand (Best 3 attempts) 4. Side Wall Walks 5. Hollow Body Holds 6. L-sit hold (p-bar)

Set 1 / Set 1 / Set 2 / Set 2 /


Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 L R L R Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

7. Vertical Flag up holds 8. Tucked Human Flag 9. High Flag Kick-ups 10. Circular leg Raises 11. Elevated Side Planks

Set 1 / Set 1 / Set 2 / Set 2 / Set 3 / Set 3 / Set 1 / Set 1 / Set 2 / Set 2 / Set 3 / Set 3 / Set 1 / Set 1 / Set 2 / Set 2 / Set 1 / Set 1 / Set 2 / Set 2 /
Date L R L R L R L R L R L R L R L R Set 1 Set 2 Set 3 L R L R
Logbook Workout 2
2. Negative
1. Muscle Up Practice Muscle Ups 3. Wall Handstand Push Ups 4. Elevated Pike Push Ups 5. Russian Dips

# Reps
Date Set 1 Set 2 Set 3 Set 4 Set 5 Correct Set 1 Set 2 Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

6. Clapping Push Ups 7. Chin Ups 8. Australian Pull Ups 9. Close feet squats 10. Jumping Lunges

Date Set 1 Set 2 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Logbook Workout 3
2. Tucked Frontlever
1. Adv. Tucked Frontlever hold Raises 3. Tucked FL Pull Ups 4. Dragon Fly's 5. L-sit hold (hanging) 6. Leg Raises

Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

8. Tucked Backlever 9. One Leg Backlever 10. Elevated Superman


7. Adv. Tucked Backlever Hold Raises Kicks Hold 11. Superman Pulses

Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Logbook Workout 4

1. Headstand push ups wall 2. Tigerbend push ups 3. Muscle Up Practice 4. Jumping Muscle Ups 5. Explosive Pull Ups

Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

6. Wide Grip Pull Ups 7. Straight Bar Dips 8. Push Ups 9. Pistol Squats 10. Jumping Squats

Set 1 / Set 1 / Set 2 / Set 2 / Set 3 / Set 3 /


Date Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 L R L R L R Set 1 Set 2 Set 3

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