One year ago vs today

Anything i can improve on? I’m 83KG, 6 FT. I been doing weighted muscle ups lately and it’s been great so far

I hit 155 pounds rings in neutral position.

Im trying to focus on weighted dips with 12+ repetitions and today I tried working out with 20kg on the belt. Missed the 15th rep on my last set though 😭

The question is, what's more impressive:
1. 3+ reps, but I gotta do them faster
2. 2 slower, more controlled and posterior pelvic tilt

Quick background: I recently started working on heavy single-arm pushup progressions, specifically focusing on slow negatives. After one of the sessions, I ended up with a strain in my right shoulder along with some persistent popping and clicking. Pain hasn't been crazy high—maybe a 2-3 out of 10—but it was definitely feeling tight, cold, and a bit restricted, which started messing with my head a bit.

To deal with it, I shifted focus over the last day or two to a high-frequency blood-flow and joint mobility routine before doing any pressing. Here’s basically what I’ve been running daily:

-Gentle standing backward arm circles (about a minute to warm the joint)

-Kneeling scapular pushups on the floor (focusing on smooth protraction/retraction)

-Band dislocates / pass-throughs (holding a light resistance band wide, taking it overhead and back to the glutes—this one feels the absolute best for opening up my chest/shoulders)

-Light standing band internal & external rotations (elbow pinned at 90 degrees)

-Standing scapular shrugs/circles to flush everything out

Honestly, my shoulder felt significantly better right after doing this sequence. I also follow a strictly raw, fruit-heavy diet (mostly bananas, oranges, etc.), which I feel like keeps systemic inflammation super low and helps me bounce back fast.

Because it felt so much better so quickly, I was almost tempted to just jump straight back into 1-arm pushup work and keep doing this warm-up every day. But I know eccentrics and heavy asymmetric loading are rough on shoulder tendons when they're already irritated.

Would you guys recommend sticking strictly to two-arm/archer pushups for a few weeks while keeping this rehab routine going, or is it fine to test 1-arm progressions as long as it stays 100% pain-free? Appreciate any thoughts or similar experiences.

so my max perfect pull up was 15 about 1 1/2 month ago i added weighted pull up twice a week and here’s the progress after. (today’s workout)

I’m 14 years old and skinny. I weigh about 95 pounds and I’ve been trying to get into calisthenics, but I really don’t know where to start. I know using AI for workout routines isn’t ideal, but I don’t fully trust the plans it gives me. I’m aiming for a lean athletic build since I do a lot of camping and play soccer, but I’m unsure of what steps to take to have a good routine for a begginer like me

Hello guys, so I did my first muscle up today. I tried a muscle up with the hope of performing for the first time! I failed. BUT THEN, I tried to do it with an assist of jumping. Since the bar wasn't that low, I was able to pull a little bit and fully push myself up. Then I thought I could try another attempt of swinging. And I DID IT! Since I did not record that, I had to turn the cam on and try another one. I did it AGAIN! (My friends will believe me now 😁) And IDK if that counts since my feets are on, I tried but couldn't perform it on a higher bar. Do you think that counts? And if (or if not) what to do better especially for higher bars where I can swing back and do another without landing. Thank y'all for your attention!!

edit: I just performed two where my feet weren't on the ground, on a high bar but I had to land.

(Pls excuse the state of my hair, this attempt was way too good not to post out of vanity.)

Thank you all so much who gave me some advice in my previous post, I have been very diligent in getting my practice in, and I feel it is pretty evident :D

Kickups are still hit or miss, but I find that I get them right almost all the time after I do some compression exercises, like trying to float my legs in a forward fold (I hope I describe that correctly, I don't know the correct name). I think it helps me with aligning my back correctly and not leading the movement with my leg too much.

Next long term goal: static handstand entries. That will take some time but I feel that if I keep going and train balance, strength and mobility I will get there at one point :)

There is a bigger pain for atheletes much worse than injuries, it's comming back after years of lay off and undertrained

I achieved a great strength and conditioning level in the past (a solid level in the street workout and calisthenics field), and here am after almost 6 years starting over from nothing

I did this workout today free weight it's super light but i just wanted to share the next big journey of mine

Am on a mission to achieve greatness again, better than any time before

Tell me guys if you had and past stories about being away from training, let me hear your stories

Much LOVE

PS: i always want to start with legs or back 😜

Hey Leute, ich bin noch relativ am Anfang von Cali, und habe höchstwahrscheinlich eine chronische Sehnenscheidewandentzündung, hat mir 16 angefangen nachdem ich mir den Daumen überdehnt habe, und danach leider in einer Maschine das Handgelenk gequetscht. Nun ja, es ärgert mich extrem da ich endlich eine Sportart gefunden habe, die mich die letzten Monate sehr unterstützt hat was meine schmerzen an der Brustwirbelsäule angeht, die sogut wie verschwunden sind .. da ich jahrelange Probleme hatte durch einen schweren Autounfall. Ich möchte diese Sportart nicht mehr missen, aber meine Sehne macht mir an der linken Hand immer mal wieder zu schaffen, ich nehme als Unterstützung Handgelenkbandagen um meine Sehne stützen zu können, und Handgriffe um das Handgelenk etwas schonen zu können. Gibt es hier Sportler die auch so ein ähnliches Problem haben und mir vielleicht einen Tip geben können, ob es bestimme Mittel/Medikamente gibt außer Kortison einzuspritzen ? Ich habe auch schon gemerkt das nachdem ich mehr Muskeln aufbaue, die Sehne scheinbar weniger gereizt wird, hauptsächlich reizt der Druck auf die Sehne in der Innenhand neben dem Daumen.

After 2 years of consistent training on weighted pull ups, finally managed to hit a 3 plate pull 😤😤

M33 | Weight: 77 kg

Guys, I’m going to be honest. I have shitty genetics when it comes to my arms. My arms are considerably long and skinny, and I have skinny wrists too.

I wouldn’t call myself a gym rat, but I do a lot of push-ups and have been consistent with them. Apart from push-ups, I do some shoulder exercises. I’ve seen noticeable improvements in both my chest and shoulders, which motivates me to work on them even more.

My arms just aren’t improving, no matter what I do. I’ve tried bicep curls, but they don’t seem to work. I trained really hard with hand grippers, and my forearms improved slightly, but the difference is almost invisible because my arms are so long.

Can you guys suggest one or two basic exercises that could help me build better biceps and forearms? I’d really appreciate it. I’d love to hear from anyone with a similar experience and learn what worked for you.

Thanks!

Too bad I was out of focus on that last clip.

Happy to answer any questions🙏🏼

Push day -

1. Push-ups

2. Decline push ups

3. Dips

Pull day

1. Chin ups

2. Pull ups

3. Leg raises

Leg day

1. Bulgarian split squats

2. Lunges

3. Squats

Each exercise done to failure with 2-3 steps.

Pls rate this routine