Grind Style Calisthenics

Workout Log Month 9

You may or may not wish to keep a log for this month as you’re not going to be
too concerned with how many reps you get or weight you use. You can think of
this freestyle format as being sort of a mental break from the tedium of counting
and tracking.

However, it still may be worthwhile to write down any points you want to keep in
mind from one workout to the next. Things like how to improve technique,
observations on how your technique fell apart under fatigue, or just reminders to
move up a level next time can be helpful to write down.

As always refer to the official GSC master list of videos for the complete list of
standard progressions for the strength and hypertrophy phases.

Push Chain

Tension
Isometric Trinity

Stability
Stability Complex

Strength
25 total reps of the hardest level of the standard push-chain progressions
Hypertrophy
2 minutes of either push-ups or dips.

Pull Chain

Tension
Pull Chain isometric Trinity

Stability
Pull-chain stability complex

Strength
25 total reps of the hardest level of the standard pull-chain progressions

Hypertrophy
2 minutes of as many reps as possible for pull-up or rows.
Squat Chain

Tension
Wall sit / Table bridge combo

Stability
Squat chain stability complex

Strength
25 total reps of the hardest level of the standard squat-chain progressions

Hypertrophy
2 minutes of Jump squats or jump lunges

Flexion Chain

Tension
Abdominal knee press

Stability
Spyder plank

Strength
30 total reps of the hardest level of the standard flexion-chain progressions
(you may wish to make it 25 reps if you’re doing the suspension stretch-outs)
Hypertrophy
Strap or standard plank hold, as much as you can handle for 90 seconds.

Extension Chain

Tension
Isometric Table bridge

Stability
Reaching bridge

Strength
30 total reps of the hardest level of the standard extension-chain progressions

Hypertrophy
Holding a reverse plank (straight leg bridge) as much as you can for 90 seconds

Lateral Chain

Tension
Isometric side plank
Stability
T-plank

Strength
30 total reps per side of the hardest level of the standard lateral-chain
progressions

Hypertrophy
60 second total isometric side plank or lateral isometric push-down