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Grind Style Calisthenics Workout Log Month 2: Workout #1 Push, Pull, Squat (P.P.S)

This document is a sample workout log for month 2 of a calisthenics program. It provides an open-ended log format divided into sections for each phase of the workout - tension, stability, strength, and finisher. For each workout, the user writes notes about the exercises performed in each phase and any progress made over the course of the month. The sample log shows the exercises for workout 1 focusing on push, pull and squat motions and workout 2 targeting extension, lateral and flexion motions.

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324 views4 pages

Grind Style Calisthenics Workout Log Month 2: Workout #1 Push, Pull, Squat (P.P.S)

This document is a sample workout log for month 2 of a calisthenics program. It provides an open-ended log format divided into sections for each phase of the workout - tension, stability, strength, and finisher. For each workout, the user writes notes about the exercises performed in each phase and any progress made over the course of the month. The sample log shows the exercises for workout 1 focusing on push, pull and squat motions and workout 2 targeting extension, lateral and flexion motions.

Uploaded by

Pnp Bcpo
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Grind Style Calisthenics

Workout Log Month 2


This is an open-ended workout log, similar to the Scoreboard Progression log.
Instead of filling out little restrictive boxes, the log is divided into sections for each
phase of the workout.

Simply write down any sort of relevant information you like in each section and
make notes if and when you make progress or changes. Keep in mind you may
make more notes about some phases and workouts than others. For example,
you may go the whole month not needing to write anything about the tension
phase for the push chain but you may write chapters of notes on the strength
phase for your squat chain. This is fine. Just write down what you do and how
you do it, and any notes on technique or tension control you feel matters to you.

Workout #1 Push, Pull, Squat (P.P.S)

Tension Phase

Isoloop push-ups

Isloop rows

Wall Sits

Stability Phase

Shifting push-ups on straps


Shifting Rows on straps

Shifting squats

Strength Phase

Archer Rows

Archer Push-ups

Lateral Squats

Finisher Phase

Complete as many reps as possible of the following for 2 sets to failure

Strap push-ups

Stap rows

Workout #2 Extension, Lateral, Flexion (E.L.F)


Tension Phase

Dead Bug

Isometric Table Bridge

Isometric side plank

Stability Phase

Reaching Table Bridge

T-Plank

Sideways Bear Crawl

Strength Phase

Hold each isometric for 15-20 seconds Max. Stretch out each to increase
resistance. Forego suspension straps and just use the floor if the suspension
version is too difficult.

Strap plank
Strap Lateral Plank

Strap Bridge

Finisher Phase (optional)

Complete a 30s hold of each tension chain as an isometric

Extension

Flexion

Lateral

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