I train three times a week: two upper-body days and one leg day.
I’ve lost 60 pounds since I started, training mostly with my own body weight.
Every result here is one strict set or hold, tested on the written date.
Passed
In progress
Not started
Goal
Assisted hang
Passed
Untested
Hold a low bar with straight arms, heels on the floor, and body straight on an angle.
Leads to
Inverted row and Dead hang
Inverted row
Passed
Untested
Body straight from heels to shoulders, pull your chest to the bar in an overhand grip.
Needs
Assisted hang
Leads to
Negative pull-up and One-arm inverted row
Dead hang
Passed
Untested
Hang from the bar with straight arms and relaxed shoulders in an overhand grip.
Needs
Assisted hang
Leads to
Negative pull-up, One-arm hang, Tuck inverted hang, and Hanging leg raise
Negative pull-up
Passed
Untested
Start with your chin over the bar and lower slowly to dead hang.
Needs
Inverted row and Dead hang
Leads to
Pull-up, Narrow-grip pull-up, Chin-up, Neutral-grip pull-up, and Wide-grip pull-up
Pull-up
Passed
Untested
Pull up with elbows pointing forward, from dead hang until your chin is over the bar. Bonus: touch your chest to the bar.
Needs
Negative pull-up
Leads to
High pull-up
Narrow-grip pull-up
Passed
10/18/26 | PR: 12 reps
Hands closer than shoulder width, chin over the bar on every rep.
Needs
Negative pull-up
Chin-up
Passed
10/18/26 | PR: 13 reps
Palms facing you, pull until your chin clears the bar.
Needs
Negative pull-up
Leads to
One-arm pull-up
Neutral-grip pull-up
Passed
10/14/26 | PR: 15 reps
Palms facing each other, pull until your chin clears the bar.
Needs
Negative pull-up
Leads to
One-arm pull-up
Wide-grip pull-up
Passed
10/18/26 | PR: 14 reps
Hands wider than your shoulders, chin over the bar on every rep.
Needs
Negative pull-up
One-arm hang
Passed
10/24/26 | PR: 12s (Left), 20s (Right)
Dead hang from one hand and keep the body still.
Needs
Dead hang
Leads to
One-arm pull-up and Human flag
One-arm inverted row
Not started
One hand on the bar, body straight, pull your chest to the bar.
Needs
Inverted row
Leads to
One-arm pull-up
One-arm pull-up
Not started · Goal
From a one-arm hang, pull your body up until your chin is over the bar.
Needs
Chin-up, Neutral-grip pull-up, One-arm hang, and One-arm inverted row
Tuck inverted hang
Passed
Untested
Hang upside down from the bar with your knees pulled into your chest.
Needs
Dead hang
Leads to
Tuck front lever
Tuck front lever
Not started
Arms straight, back level with the floor, knees tucked to your chest.
Needs
Tuck inverted hang
Leads to
Front lever
Front lever
Not started · Goal
Arms straight and the whole body level to the ground, face up, from head to toes.
Needs
Tuck front lever
High pull-up
Passed
10/24/26 | PR: 6 reps
Perform an explosive pull-up where your hips reach the bar.
Needs
Pull-up
Leads to
Muscle-up
Muscle-up
In progress · Goal
Last tested 10/18/26
Do a high pull-up from a dead hang, then push your body up using straight-bar dips motion.
Needs
High pull-up and Straight bar dips
Hollow hold
Passed
10/18/26 | PR: 38s
Lower back pressed to the floor, shoulders off the ground, arms and legs straight at a low angle.
Leads to
Plank, Sit-up, and Tuck L-sit hold
Plank
Passed
Untested
On your forearms with arms perpendicular to the ground, body straight from heels to head.
Needs
Hollow hold
Leads to
Tuck L-sit hold, Side plank, and High plank
Sit-up
Passed
10/24/26 | PR: 35 reps
Lay on the ground with knees bent and hands at your head. Bring your torso up to a sitting position.
Needs
Hollow hold
Leads to
Hanging leg raise
Hanging leg raise
Passed
10/18/26 | PR: 21 reps
From a dead hang, engage your core and shoulders. Straighten and raise your legs up to make an L shape.
Needs
Dead hang and Sit-up
Leads to
Hanging tuck-to-L-sit and Closed-tuck dragon flag
Tuck L-sit hold
Passed
Untested
Hands on the ground or holding parallettes beside your hips, arms locked, lift your hips with your knees tucked in.
Needs
Hollow hold and Plank
Leads to
L-sit hold
L-sit hold
Passed
10/18/26 | PR: 46s
Lift your hips with your hands on the ground or holding parallettes beside your hips, arms locked, legs straight out, level with the floor.
Needs
Tuck L-sit hold
Leads to
Hanging tuck-to-L-sit and Closed-tuck dragon flag
Hanging tuck-to-L-sit
Passed
10/23/26 | PR: 42 reps
Start from the raised position of hanging leg raise. Tuck and straighten your legs alternately.
Needs
L-sit hold and Hanging leg raise
Closed-tuck dragon flag
Passed
10/18/26 | PR: 10 reps
Upper back on the floor, hips lifted, knees pulled tight to your chest, lower with control.
Needs
L-sit hold and Hanging leg raise
Leads to
Open-tuck dragon flag
Open-tuck dragon flag
Passed
10/18/26 | PR: 5 reps
From closed-tuck dragon flag, gradually move your knees away from your chest. Lower with control.
Needs
Closed-tuck dragon flag
Leads to
Dragon flag
Dragon flag
In progress · Goal
From open-tuck dragon flag, straighten your legs. Lower with control.
Needs
Open-tuck dragon flag
Side plank
Passed
Untested
On one forearm facing the side, body straight and hips off the floor.
Needs
Plank
Leads to
High side plank
Human flag
Not started · Goal
Hands on a pole, top arm pulling and bottom arm pushing, body level and straight.
Needs
High side plank, One-arm hang, and One-arm handstand
Planche lean
Passed
10/20/26 | PR: 40s
Protract shoulders, arms locked, and lean forward past your hands.
Needs
High plank
Leads to
Tuck planche
Tuck planche
In progress
Last tested 10/20/26
Arms locked, shoulders ahead of the hands, knees tucked, and feet off the floor.
Needs
Planche lean
Leads to
Planche
Planche
In progress · Goal
Arms locked, shoulders ahead of the hands, the whole body level and off the floor.
Needs
Tuck planche
High plank
Passed
Untested
Hold a plank, but with your arms straight, perpendicular to the ground.
Needs
Plank
Leads to
Planche lean
High side plank
Passed
Untested
Hold a side plank, but with arm straight perpendicular to the ground.
Needs
Side plank
Leads to
Human flag
Bench dips
Passed
10/24/26 | PR: 19 reps
Hands on the bench behind you, lower until your upper arms are level, then press up.
Needs
Knee push-up
Leads to
Assisted dips and Negative dips
Assisted dips
Passed
Untested
Take some weight off with your feet or a band, lower to level upper arms, press up.
Needs
Bench dips
Leads to
Parallel dips
Negative dips
Passed
Untested
Start at the top of the bars and lower slowly until your upper arms are level.
Needs
Bench dips
Leads to
Parallel dips
Parallel dips
Passed
10/20/26 | PR: 10 reps
Lower until your upper arms are level with the bars, then press to straight arms.
Needs
Assisted dips and Negative dips
Leads to
Straight bar dips
Straight bar dips
In progress
On a single straight bar, lower your chest to the bar and press back to straight arms.
Needs
Parallel dips
Leads to
Muscle-up
Knee push-up
Passed
Untested
Knees on the floor, body straight from knees to head, lower chest to the floor.
Leads to
Bench dips and Push-up
Push-up
Passed
10/24/26 | PR: 31 reps
Body straight from heels to head, core engaged, elbows 45 degrees from torso. Lower your torso until your chest barely touches the ground.
Needs
Knee push-up
Leads to
Pike push-up, Wide push-up, and Diamond push-up
Pike push-up
Passed
10/14/26 | PR: 15 reps
Hips high and arms in line with your back, lower your head toward the floor at an angle until your forearms are perpendicular to the ground.
Needs
Push-up
Leads to
Elevated pike push-up
Wide push-up
Passed
10/14/26 | PR: 35 reps
Same as push-up, but with your hands half a torso away from your body on each side.
Needs
Push-up
Leads to
Archer push-up
Diamond push-up
Passed
10/20/26 | PR: 16 reps
Same as push-up, but with your hands in a diamond position above your chest. Keep your arms close to your torso as you lower your body.
Needs
Push-up
Leads to
Decline diamond push-up
Elevated pike push-up
Passed
10/24/26 | PR: 11 reps
Similar to pike push-up, but on an elevated platform.
Needs
Pike push-up
Leads to
Wall handstand hold
Wall handstand hold
Passed
10/20/26 | PR: 95s
Toes on the wall, arms locked, body straight from hands to feet.
Needs
Elevated pike push-up
Leads to
Wall handstand push-up, Wall one-arm handstand hold, and Handstand hold
Wall handstand push-up
Passed
10/20/26 | PR: 7 reps
From a wall handstand, lower your head in the same movement as pike push-up, then push back up into wall handstand.
Needs
Wall handstand hold
Leads to
Handstand push-up
Handstand push-up
In progress
Last tested 10/20/26
From a handstand, lower your head to the ground in a pike push-up motion, then back up into a handstand.
Needs
Wall handstand push-up and Handstand hold
Leads to
One-arm handstand push-up
Archer push-up
Passed
10/20/26 | PR: 9 reps (Left), 8 reps (Right)
Lower toward one hand while the other arm stays straight out to the side.
Needs
Wide push-up
Leads to
Shallow one-arm push-up
Shallow one-arm push-up
Passed
10/20/26 | PR: 7 reps (Left), 6 reps (Right)
Archer push-up with your extended arm behind your back. Spread your legs as necessary for balance. Chest lowers as deep as your elbow.
Needs
Archer push-up
Leads to
One-arm push-up
One-arm push-up
In progress · Goal
Archer push-up with your extended arm behind your back. Spread your legs as necessary for balance. Chest barely touches the ground.
Needs
Shallow one-arm push-up
Decline diamond push-up
Passed
10/20/26 | PR: 18 reps
Arms positioned like diamond push-up, rest your toes on a platform with your body straight.
Needs
Diamond push-up
Wall one-arm handstand hold
Not started
From a wall handstand, remove an arm while shifting your body to the opposite side for balance.
Needs
Wall handstand hold
Leads to
One-arm handstand
One-arm handstand
Not started
From a handstand, shift your body weight to one side while letting go of one arm.
Needs
Wall one-arm handstand hold
Leads to
Human flag and One-arm handstand push-up
One-arm handstand push-up
Not started · Goal
From a one-arm handstand, lower your head in a pike push-up motion, then push back up into a one-arm handstand.
Needs
One-arm handstand and Handstand push-up
Handstand hold
Not started
From a wall handstand, remove your legs from the wall and balance your body with your palm and fingers.
Needs
Wall handstand hold
Leads to
Handstand push-up
Bodyweight squat
Passed
10/24/26 | PR: 30 reps
Feet flat, hips below the knees, stand all the way up.
Leads to
Lunge
Lunge
Passed
Untested
Step forward and lower until your back knee nearly touches the floor.
Needs
Bodyweight squat
Leads to
Bulgarian split squat and Curtsy lunge
Bulgarian split squat
Passed
10/24/26 | PR: 21 reps (Left), 24 reps (Right)
Rear foot on a bench, lower until your back knee nearly touches the floor.
Needs
Lunge
Leads to
Single-leg step-down and Shrimp squat
Single-leg step-down
Passed
Untested
Standing on a box on one leg, lower the other heel to the floor and stand back up.
Needs
Bulgarian split squat
Leads to
Assisted pistol squat
Assisted pistol squat
Passed
Untested
Hold a post or a platform for balance and squat on one leg with the other leg straight in front.
Needs
Single-leg step-down
Leads to
Pistol squat
Pistol squat
Passed
10/14/26 | PR: 15 reps (Left), 15 reps (Right)
Squat on one leg until your hips pass the knee, the other leg straight out in front.
Needs
Assisted pistol squat
Leads to
Assisted dragon squat
Curtsy lunge
Passed
Untested
Similar to lunge, but with your back foot crossed behind your front foot.
Needs
Lunge
Leads to
Curtsy shrimp squat
Shrimp squat
In progress
Last tested 10/18/26
Hold your rear foot behind you and squat on one leg until the back knee touches the floor.
Needs
Bulgarian split squat
Leads to
Curtsy shrimp squat
Curtsy shrimp squat
Not started
A shrimp squat with the rear leg crossed behind the standing leg. Hold your ankle with your other arm.
Needs
Shrimp squat and Curtsy lunge
Leads to
Curtsy airborne lunge
Curtsy airborne lunge
Not started
A curtsy shrimp squat without hand-to-ankle assistance.
Needs
Curtsy shrimp squat
Leads to
Assisted dragon squat
Assisted dragon squat
Not started
Starting from the initial position of curtsy shrimp squat, guide your back foot with your hand around the back to the other side of your front leg as you squat, then return to the initial position.
Needs
Pistol squat and Curtsy airborne lunge
Leads to
Dragon squat
Dragon squat
In progress · Goal
Last tested 10/18/26
Arms stretched out for balance and starting from the initial position of curtsy airborne lunge, move your back foot around the back of your front leg into a pistol squat on the other side of your body, then stand back up.
I train at home, in my own gym room. I don’t use much equipment: a doorframe pull-up bar, a yoga mat, a pair of parallettes, two bar stools for dips, and a two-foot trash bin turned upside down as an elevated platform. There’s also a boxing stand, some dumbbells, and a backpack filled with weights for weighted sets and the occasional ruck at a park nearby.
I start right after work at 5pm, or around 9 or 10 at night if I eat an early dinner. A session takes an hour to an hour and a half. Upper Body 1, Upper Body 2, and the leg day are saved in AideyHD, so logging is easy. Leg day is usually Wednesday or Thursday, so my legs recover by Sunday, when I play sports with friends from church. I train alone. It’s fun to compete against my own high score, but I do miss having an accountability partner. On the 5pm days I cook while I work out: something roasting, smoking, or broiling that needs very little from me, timed so dinner is ready when I’m out of the shower.