Back in the gym LOG TRAIN

[Poppy]

Hahaha don’t blame him! Couple of old jarheads!

 

[Anabisi]

An Australian pull up also called Body Rolls are basic bodyweight exercise for calisthenics it impacts the legs core and scapula as you tighten and in one straight line while pulling your body till your shoulders are in the height of the bar the movement back down should be concentrated in slow the bar is possibly at your waist so you’re hanging and kind of like a 45° angle and picking yourself back up your feet are on the ground

 

[Anabisi]

Exactly but in my gym there are rings that are hanging there off of a pull-up bar and that’s where I get a better pull on my back opposed to holding on a straight bar just the way you mentioned I just decided to kick it up a notch and try it with rings

 

[Anabisi]

Never that John… sorry for the delay got cIght up with work did a double again…and I got respect for you brother so I will always reply.

 

[Poppy]

Got it!

 

[John]

I know buddy I just wanted to fuck with you

 

[Poppy]

@John …hahaha I missed you buddy!

 

[Dirtnasty]

I picked that up

 

[Dirtnasty]

Brutal with rings it’s like using the individual handles for pull downs I’ve been doing those on my lighter higher rep back days

 

[Anabisi]

What I have done is break up my days so for example I got to post this up today was my leg day and I lifted weights on every other day I do cycles of calisthenics that way I can make sure that my body is strong aesthetically as it is visually currently got a little stupid phone that isn’t taking pictures correctly soon I’ll have one up here for my progress update

 

[Anabisi]

Leg work out

Squats followed by lateral lunges fkn didn’t warm up
Pullup set in between rest x4
Leg ext followed by my assisted 1 arm pull-ups that I will master but that was not today ×5
Seated leg curls x5
Leg press x4 calf raises ×5 between sets
Wide pull ups on rest
Ab machine…

Dunn

 

[Dirtnasty]

I think I proved yesterday it always looks better when somebody else takes the pic

 

[Dirtnasty]

Also looking good brother

 

[Anabisi]

Thanks man 209 so far lost 23 pounds i believe since March till now

 

[Poppy]

You look great. Lost 23 pounds. Wow. That’s extraordinary!

Judging by weight loss and your training, you’re not afraid to put the work in.

 

[Dirtnasty]

Slow and steady is a grat way to go keeps the muscle

 

[Anabisi]

i put that work in no excuses…
Everyday

 

[Poppy]

I got enough excuses for both us!

 

[Anabisi]

4 sets of

Pull up
Negative chin ups
Australian pull ups
Wide pull ups
Close grip chin ups
Russian twist

Back ext straight bar 60 70 80 90

Wide grip lar pull downs

Iso lateral grip pull downs

Single arm standing curls 2
Hammer curls x 2

Hanging leg lifts no joke after this

Practiced my 1 arm pull ups getting better

 

[Anabisi]

I woke up late today so when the head grab the Kettlebell knock that out there the whole body workout with my kettlebells how to bring it back home definitely feel great today I think everyone needs to have a kettlebell just in case they’re not able to hit the weights swing that piece of metal like your own it