Dad Bod to Beast Mode – Calisthenics Road to HSPU Day 1

What is up guys? Welcome to the video. I do have to apologize.

This video was everything just went to shambles. This video was my first one. Uh and probably two more are going to come out like this unfortunately.

Uh my new ass did not record in landscape mode. Please record in landscape mode. So I'm working on the camera angles.

I got the mic set up to improve the quality of the videos as we progress, guys. So bit of forewarning. I do want to apologize for that here.

Um, I already did some warm-up sets and these are going going to be uh basically a series I'm going to start to show uh my realistic calisthenics slash weight training sessions that I do every single day. Yes, we're going to get one every single day. If you guys want uh to know any information, do you guys want to uh have any feedback for me, let me know.

put it down in the comments and I'll make sure to improve the quality. So, appreciate you guys watching. Peace.

10. Oh my goodness gracious. This tripod [Music] sucks.

Let's try to go for a one rep max. Ego is inbound. Ego mode and pool effect.

Could probably do more than this to be honest. Oh, good. [Music] [Music] Little three reps.

Little three reps. All right, we got 135. Wait.

Uh, we added 10. 135. Did three reps.

What am I doing? Huh? It's been a long long morning.

It's barely like 8. I got to get my [ __ ] together, man. Not feeling it today, but we're here.

So, we got him 45 45 135 plus 20 155 boys. We're going to try the one rep max overhead barbell overhead press and see what we [Music] got. Put these up here as well, these safety bars.

So, if my Jew fell, I could just wreck that [ __ ] on there. I'm not tweaking nothing. God damn it.

It's been a while since I do maxes. So, It's going to be fun. Ego mode inbound.

Nah, not really. See, I could do this one. All right.

Ready, man? I forgot my headphones, too, today. I am not locked in, boys.

Not locked in. Forgot my damn headphones. It was traffic.

But we're here. We're going to let out the frustrations. on this side right here and break a [Music] PR.

There is an issue. That was way too weak. I got it.

I'm going to try to lift it up slightly. And if I could just get up to here, I think I could go ahead and press that. That is heavy voice.

All [Music] right. All right. Round two.

God damn it. I'm not giving up. I just want to try it.

I just want to try it. So, we'll be a little bit higher. See?

Want to try it? [Music] [Music] Mission failed. It's all right.

We got 115. Three reps. I'll take it.

[Music] All right, boys. So, we failed on the what was it? 155, but we did three reps of 135.

So, I'm somewhere in between there. So, we're just going to go with that. I'm not going to attempt another one.

I did three attempts. All right. So, we're going to go ahead and do some drop down sets about 20% off of that.

So, we got the 35s on each side. Oh, and I hit my head on the bar. We got 35s on each side.

And now we're just going to go for higher reps, less intensity, and lower the intensity uh in that way. So, we go up all the way to the one rep max, and then we drop back down. My overhead press not looking good, but it's all right.

like this [ __ ] [Music] [Music] [Music] in doom. Oh, power. Yes, sir.

Yes, sir. [Music] What's going on? [Music] All right, welcome back to the shitty camera angle.

Want to make sure I am equipped next time, guys. But we're going to now do the dips. I already did one set.

Just forgot to actually speak. Still getting used to it. But uh we did 25.

Do about 12 reps of 25. So we're going to bump it up a little bit. You know what I'm saying?

A little bit. Little 35. You know what I'm saying?

But we're not going super deep range. Since today I'm doing a heavy day. We're going to focus more uh just normal range of motion 90 degrees and then we'll leave the deep stretching uh hypertrophy work for our second push day.

All right? Because we don't want to do, you know, stretching full range of motion one day and then second day we do the same thing. It's going to cause too much over too many overuse injuries and that's how you get hurt, bro.

So balance it out. You don't always if you're going heavy, you don't have to go super deep stretch range of motion. Now, if you work up to that, that's awesome.

But you got to work up your your way up to that slowly. So, let's get it. Got my [ __ ] headphones, man.

It's all good though. They're playing the little bit of EDM. Makes me want to shuffle my hat and ass.

So, I'll take it, bro. I'll take a little bit of EDM. Why not?

All right, let's lock in. [Music] [Music] [Music] [Music] [Music] [Music] Yes sir. That testosterone is flowing.

Yes, sir. You always want to wear You always want to wear You always want to put some type of elevation when you're doing dips, especially the ring dips, so you could prevent as much swinging as possible. I used to always make that mistake cuz if it it was just flat, you you want to have enough space from your floor to your feet to actually do the damn dip.

I mean, you could bend your legs, too, but uh you know, it's up to you. I like keeping the legs straight. There's no right or wrong way.

Um but yeah, you want to be elevated for sure. So that way when you set up, your shoulders are depressed down and you're in a good stable position. from your shoulders to your waistline.

So that way you're not swinging around and you're all [ __ ] wobbly and [ __ ] All right, let's go ahead and get these chest [Music] flies. Oh yeah. [ __ ] [Music] it.

All right, keep going. Got to get this chips nice and juicy. [Music] [Music] Got one more.

[Music] [Music] [Music] Oh [ __ ] Oh [ __ ] I almost [ __ ] [Music] died. That chest nice and juicy, nice and pumped. We got to get these chest chest gains, boys.

cuz my chest been a lagging body part for a very long time. I've been doing too many handstand push-ups to where the chest is lacking, boys. So, we got to make sure we get that chest working.

Today is more of a shoulder focus day, but I am adding in a chest isolation or two. So, make sure I get that chest a little balanced. You know what I'm saying?

All right, step number two of the ring chest flies. Amazing, amazing movement. This is what I love about calisthenics is you could actually move this pad a little more back so that way your feet could rest on there and you're not slipping and sliding all over the place to make the ring chest slides a little bit harder.

I was doing them on the knees on my first set. I felt like I could raise the intensity a little more cuz I did like 14 15 reps. So, I'm going to move it back.

Get my legs straight. That's going to put a lot more weight on my upper body. So, let's get to work.

Oh, yeah. It's going to be way harder. You know what I can do?

Going to have to raise the rings probably. Let's try it out. [Music] Deep.

[Music] [Music] [Music] [Music] There you are. [Music] Yeah, that was way harder. Just two sets and we're done.

Let's get these lateral raises. Uh, tricep extensions. I'll probably do them on the cable.

Nah, cable machines packed. Another beautiful thing about having the rings, when the machines are packed, you don't got to worry about it. Got the rings ready to go.

So, we'll just do uh tricep work here. And I do have dumbbells to do some lateral raises. But man, those ring chest flies.

Lord have mercy. [ __ ] Chest gains are coming in. Got to get rid of this pancake looking ass chest.

God damn it. Get in. All right, lateral raises.

A good old lateral raises. You don't always got to do body weightight training. Add a little bit of weights.

Mix it up. Mix it [Music] up. Let me see.

Holy. That lighting is crazy. [Music] [Music] Pink you up.

God damn it. Stop doing the goddamn lateral raises like this. Pinky up.

Pinky up. Where's [Music] Oh [ __ ] And like I was saying, raise the pinky on the [ __ ] lateral raises. God damn it.

Tired of seeing that [ __ ] I used to do it all the [ __ ] time. Just pretend like you're pouring a glass a glass of water like you're trying to pour the water out. Pretend like you're doing that, bro.

That's going to hit the middle part of your uh shoulder, the lateral lateral race, lateral delt, which I got to work on. I'm used to I'm used to always doing uh those handstand push-ups, man. They give you some pretty decent looking at shoulders, [Music] but the lateral part, you do you do got to add some some lateral work in calisthenics especially cuz there's not a lot of exercises that hit that middle part.

So that's where adding some dumbbell work, um weights, that's where you got to kind of divert from the body weight. You don't have to completely neglect it, but combine it with the weights, bro. Hate these goddamn calisthenics, body weightight training, [ __ ] the weights, [ __ ] the bro, do it all.

Combine it all. Even if your goals are, obviously if your goals are body weight skills, training, all that. You customize your program to your goals, but combine everything, bro.

Doing gymnastics, we got barbells. Make it fun. All right, let's get to a second set.

That lighting is terrible. Oh, that mercy. Yeah, I got to get that a stand.

I got some an octo buddy coming for my phone so I could give you guys better camera angles cuz this is trash. All right, [ __ ] it. Oh yeah, that's trashy [Music] [ __ ] See [Music] [Music] you.

Can do full range of motion. Get those shorties in there. [Music] I'm [Music] out.

Don't [ __ ] [Music] [Music] Got a little tricep supet. You do this one. You want to squeeze your elbows together as you go down.

It's very hard to do. Oh man, does it feel good. So I'll never figure out squeeze them in.

[Music] [Music] [Music] Doom. [Music] [Music] Oh [ __ ] Not going to do that. Okay.

Once it gets difficult. So we're here. Full range of motion 10 seconds.

Move up a little bit. Take one step forward and keep going. It gets easier as you step forward.

Don't stop. Don't just give up. Stop.

Keep going. Especially in these isolation exercises where you're just working one muscle group. Push that [ __ ] right here.

Get him. And from there, I could take another step forward or I could just cut the range of motion right [Music] here. Take that lower.

Full range again. After you take that step forward, go full range of motion again cuz the exercise is going to be easier. Once that gets started, then you go short range of motion.

[Music] Oo man. Oh, god [Music] damn. Yes, sir.

So, as one set, we're going to knock out another one. Both exercises is one set. But that's how you could push your triceps to absolute failure, bro.

God damn. That is a dangerous super set. God damn it.

Ideally, you do want to complement an overhead uh tricep exercise with like a push down, but well, the cable machines are free now, but before they weren't, so I just decided to do it on the rings. That's how you could adapt and not waste a bunch of time, especially if you come in come to the gym on a busy day or at a busy time, I should say. and the machines aren't available, then you got the rings as a backup, bro.

And you could just swap out the exercise. Usually the I don't think there's some dip bars in this gym. Um other than the ones by the assisted pull-up machine, so that's why I bring my rings and I just do the dips there.

So, you know, and normally if you don't have them, you'll just be you'll just say, "Oh, [ __ ] that. I'm not going to do dips. " Like, nah, bro.

If you want to do dips, get some [ __ ] rings. Go hang them up. Do your goddamn dips.

All right, let's get one more set of this. [Music] [Music] [Music] [Music] Time. Heat.

Heat. [Music] Go. 10.

[Music] All right, guys. We're going to get right into stretching. Um, that's it for the day.

That was a really amazing workout, even though I didn't really feel it today. Handstands kind of sucked. The skill work wasn't that great, to be honest.

But, um, we still got in some good work, man. Feeling the chest pump. I kind of want to do another set of chest, to be honest.

But, uh, yeah, we'll we'll stop there. We we'll take it slow. This is the first week after a D load week, so we don't want to go too crazy.

So, uh we're going to get right into some stretching. Let me know if you guys even give a [ __ ] about this. I'll probably fast forward the whole thing cuz this is the boring stuff.

But guys, please stretch. Another reason why the rings are phenomenal, bro. I'll show you guys different positions of stretches you can do.

Uh today was a push day. So I'll mainly focus on uh the chest. So you ideally you want to stretch out I mean ideally you want to stretch out your whole body but you do want to put more emphasis on the muscles that you worked because when we work the muscles out they tighten.

So, we got to make sure we stretch them out, loosen them up. Cuz if you don't, over time, one day, two days, you know, stretch, not maybe not that big a deal. But over time, that will compound and you're going to be super stiff, bro.

You're going to start getting injured. The chest is going to be so tight. It's going to pull your shoulder forward.

That pulls your shoulder forward. That's going to start causing your exercises to suck. You getting injured cuz your body alignment is just all [ __ ] up.

You got to stretch, bro. Trust me. I I skipped this my first two years when I started.

Terrible mistake. I got so many injuries. Please do some stretches, bro.

So, I'll go ahead and fast forward this, but here are some movements that I like doing on a push day. [Music] Peace. And just another reason why the rings, you guys probably get tired of me talking about the rings, bro, but I don't give a another reason why the rings are amazing, bro.

You cannot get into these deep stretching positions anywhere else, bro. Yeah, you could get creative and use a pole or some [ __ ] like that, but a bar. But nah, when you got these [ __ ] it's going to adapt to your body and you'll be able to get into positions that you can't normally stretch.

So, deep range of motion with the exercises. You can stretch with the [ __ ] rings. Work on your flexibility, bro.

Get some [ __ ] rings. Goddamn it. [Music] Baby.

[Music] Hey. Heat. Heat.

together. [Music] My reality. [Music] [Music] All right, boys and girls.

We just got done with the workout. Amazing work. Uh did a little bit of cardio as well.

Summer is coming, boys. So, we got to get shredded. We got to be looking good.

Gotta lose a little bit of belly fat we got going on. So, you know, got to get that cardio in, boys. Um, you should always have some cardio in your plan.

To be honest, I used to be that guy that says when you bulk, you shouldn't do a lot of cardio cuz you want to be in a surplus. So, yes, that can be true, but I wouldn't say completely cut it out. That's a mistake that I made a lot of times is I would cut cardio completely out, bro.

Just lower the time that you do it. Um, you know, so for example, if you're trying to go on a cut, uh, I suggest 30 to 45 minutes, uh, five times a week at least. And then maybe on one day like on a Saturday when on your off day you do like an hour long session just to get that those are just bonus points but that's what I would suggest just to add in a little bit more.

And then let's say when you're bulking then and of course we want to do lean bulks boys. Lean bulks okay? We don't want to go crazy on these dirty bulks or nothing like that.

Lean bulks 200 calorie surplus 2 to 300. You know what I'm saying? So that way you minimize the body fat because bro I did the dirty bulks it was terrible terrible my everything just went downhill.

Um, so, uh, as I was saying, as I dig, I digress. As I was saying, we for the cardio, when you're bulking, maybe instead of, you know, the five, six days that I mentioned, you do four days, maybe you do three days, 30 minutes, right? I would say four days, three to four days, you know what I mean?

um depending how big your your caloric surplus is going. But like I said, I would suggest two to 300, but you know, depending on your goals, you know, that's up to y'all. But I'm telling you right now, it was not fun.

Um doing more than that, like 500 plus calories. [ __ ] that [ __ ] bro. But anyways, uh so yeah, that's how you want to adapt your cardio strategy.

But don't ever completely cut it out, bro. Because it's it's this is also for your health benefits, your heart. Like, it doesn't always have to be the aesthetics.

Yes, that is the driving motivator for us. Strength gains, muscle gains, obviously. Um, you know, we we love that [ __ ] We want to get big.

We want to get nice and juicy. I get it. you know, we want to be going to we want to be when we got that when we got our lady uh you know, up in the sheets, we got to put in that work.

We got to get those hip thrusts pumping. So, I get it, bro. All right.

I get it. But also understand that you cannot even function if you're hard as [ __ ] right? So, add in the cardio, get the steps in.

All right? Um, some ways, some easy ways to even get more steps in is just little habits throughout your day, bro. So, this is a an extra tip I almost didn't mention.

I'm glad I went on this trail on this path. What I the what the structure I just gave you guys in terms of how many days you should do and whatever when you're bulking or cutting, that's on top of your daily activity. All right?

Don't Don't get me [ __ ] up saying, "Oh, he just said 30 minutes. That's all I'mma do all day. I'mma just sit on my ass all day.

" No, sir. No, sir. I'm saying this is the the extra work you put in aside from the steps you're getting throughout your day.

So, you also should be, you know, getting some steps in aside from that. And I don't mean doing like, you know, a lot like 30, 45 minute sessions. You don't have to do all that cuz that's the time you're putting in the gym, right?

You're going to be there all day doing cardio. I don't want that. But little habits.

Create these little habits, bro. For example, if you go to the store, uh, park at the furthest parking spot, bro. Do it.

You're going to get extra steps in. That's not a lot in a day. It might not be that crazy.

Like, come on, bro. Is it really that big a difference? Maybe not in a day, but imagine two days.

Imagine three, four, five. That's extra steps you're getting in, bro. Extra steps you're getting in.

It's not going to hurt you. It's going to help you. All right, so park at the furthest parking spot.

Um, another amazing one. I'm literally the only every gym that I've gone to, I'm the only [ __ ] that does this, bro. And everyone looks at me like, "What is he doing?

" But once they see me do it two or three times, they're like, "Ah, this guy hacked the system. He hacked the cardio system. " And you know what you do as opposed to resting.

So you're doing your workout, you just finished your set. What do most people do? They sit on their ass and they rest.

Cool. You should be resting, right? You do got to rest the muscles.

I agree. You should. But uh why aren't we walking during our rest times?

Is walking such a hard task that it will affect our next set? Probably not, bro. It will not.

Unless you're speedw walking that [ __ ] or doing like goddamn, you know, [ __ ] uh [ __ ] uh [ __ ] uh jump rope in between your sessions. No. Get some extra steps in, bro.

That's literally what I do. I'll record my set, right? Uh for social media, but also for your form, bro.

Record your [ __ ] all the time. I don't care if you're trying to be a fitness influencer or not. Record your [ __ ] All right.

Um all the time. Record it. It's going to come in handy.

You're document your your progress, your success. Anyways, I record my set. Uh I I put on a timer.

If I'm doing a 3minut rest, I'll put on a timer for 3 minutes or a stopwatch, I'll and I'll just go in a circle. I'll look for a spot that's empty where I I won't get in the way and I just keep going in a circle, bro. Walking up and down.

I'm on my phone editing the video that I just recorded. Boom. Easy hack, bro.

I'm just shortening the clip so I won't have to do it later in the day cuz that's one of the most annoying things I hate doing is, you know, editing the clip and to the good stuff. Um, so I'll do it while I'm walking. Boom.

That's three minutes of walking you just accumulated, bro. That's insane. So, if you do a 30 minute session, like like put into perspective, if you have an ex if you have uh if you do five exercises, right, and you do uh let's say on average, let's say you do a two-minut break or 90 seconds to 2 minutes, just to make it easy to to calculate.

Um, you do two minute walks. That's five exercises. Five.

So, five exercises. Oh, [ __ ] Five exercises. Let's say you do two sets of each exercise.

I'm not saying this is your workout, but I'm just saying just to make it easy. Five exercises. Two sets each exercise.

That's except each exercise is uh uh 10 sets. If you do two minute rest times 10 times two, how many rest time? How many how many minutes are you doing?

You're getting 20 minutes of steps. Are you kidding me, bro? You're doing 20 minutes of steps.

That's almost your full session of cardio. 30 minutes. You do that plus the extra 30 minutes I'm talking about, bro.

What else do you need? That's an easy hack, boys. Please do this.

Please walk. Walk on your goddamn rest times. That is the best hack that I've ever found.

All right, so I am home. Enough of the rant. We'll see you guys tomorrow.

We're going to do these daily daily workout sessions. Calisthenics hybrid calisthenics workout sessions for you guys, bro. We're going to get these every day.

We're going to do it. I don't give a [ __ ] All right. And I'm working on the camera angles.

I know this one sucked cuz my tripod was all messed up. I was in a rush this morning. It was terrible.

But we're getting uh so it's called an Ocuddy. I'm going to put that on my phone. See if that helps out.

If not, I'm just going to have to take my big ass tripod and say [ __ ] it. I should just take it, bro. It's just big and bulky.

But whatever. I I'm going to do that for you guys, man. So you get some good angles.

Um and see what it is I'm doing. All right. So boys, stay strong.

Stay fit. Have a nice day.