IMPORTANT SITE ANNOUNCEMENT


IMPORTANT SITE ANNOUNCEMENT


The Bodyweight666 and other programs offered here are no longer supported. The site will remain live for the time being but you can find the new and updated strength training program and bodyweight progressions at: STARTBODYWEIGHT.COM




Sunday, 4 November 2012

How to log the bodyweight 666 on Fitocracy

For those of you who are Fitocracy users, here are some ways you can log the exercises and progressions from the Bodyweight 666.

This is by no means perfect, and there are still a few exercises I have found no close match for. Feel free to leave a comment in the comment box, and I will keep updating this page as I come up with better solutions.

If you are not on Fitocracy yet, I would urge you to take a look: it's an awesome fitness-based social network (which can be a strong motivator) and a very supportive community. Fitocracy also offers a workout tracker and some useful statistics. Feel free to add me on the site: I go under the username of El Diablo.



Bodyweight 666
Fitocracy


Push-up progression

Wall push ups
same
Incline push ups
same
Box push ups
‘kneeling push ups’
Three quarter push ups
also log as ‘kneeling push ups’ and make a note
Three quarters push ups on the way up, standard push up on the way down
Log half the number as ‘kneeling push ups’; and half the number as ‘push ups’
Standard push ups
same
Diamond push ups
same
Uneven push ups
same
Decline push ups
same
Decline diamond push ups
Log as ‘decline push ups’
Wall one arm push ups
Log as ‘weighted narrow arm push ups’ with a weight equivalent to one third of your body weight
Incline half one arm push up
Log as ‘weighted narrow arm push ups’ with a weight equivalent to half of your body weight
Half one arm push up
‘One half one-arm push up’
Incline one arm push up
Log as ‘weighted narrow arm push ups’ with a weight equivalent to two thirds of your body weight
One arm push up
same


Pull up progression

Vertical pulls
‘Let me ins’
Inverted rows, bent legs
Log as ‘bent over barbell row’ with half of body weight
Inverted rows, straight legs
‘Body weight inverted row’
Inverted rows, one elevated leg
‘Weighted inverted row’, with one third of your body weight
Eccentric pull ups
Log as ‘pull up’>advanced workout options>assisted, with one third of your body weight
Half pull ups
same
Jumping pull ups
Log as ‘pull up’>advanced workout options>assisted, with one fifth of your body weight
Pull ups
same
Close grip pull ups
same
Sternum pull ups
Log as ‘kipping muscle up’ and make a note
Belly button pull ups
Also log as ‘kipping muscle up’ and make a note


Squat progression

Assisted squats
'Body Weight Supported Squat'
Deep assisted squats
Same as above, and make a note
Half squats
'Body Weight Half Squat'
Deep squats
'Body Weight Squat'
Bulgarian split squats
‘body weight Bulgarian split squat’
Assisted half one legged squats
Log as ‘leg press’ with 2/3 your body weight.
Door frame half one legged squats
Log as ‘leg press’ with 3/4 time your body weight.
Half one legged squats
Log as ‘leg press’ with 1x your body weight.
Assisted ¾ one legged squats
Log as ‘leg press’ with 1.2 time your body weight.
Door frame ¾ one legged squats
Log as ‘leg press’ with 1.4 time your body weight.
¾ one legged squats
Log as ‘leg press’ with 1.6 time your body weight.
Assisted one legged squats
'Body Weight Assisted One-Leg Squat'
Door frame one legged squats
same as above and make a note
One legged squats
‘body weight one leg squat’
Modified one legged squats
Log as ‘body weight one leg squat’ and make a note


Dip progression

Bent knee bench dips
Machine dips at 0.2x your bodyweight
Straight legs bench dips
Machine dips at 0.3x your bodyweight
One elevated leg, straight legs bench dips
Machine dips at 0.4x your bodyweight
Elevated legs bench dips
‘bench dips’
Legs on the floor dips
‘dips – triceps version’>advanced workout options> assisted> 0.2 your bodyweight
One leg on the floor, one leg in the air dips
‘dips – triceps version’>advanced workout options> assisted> 0.1 your bodyweight
Jumping and eccentric dips
‘dips – triceps version’>advanced workout options> assisted> 0.1 your bodyweight
dips
‘dips – triceps version’
Legs forward dips
‘dips – triceps version’, and make a note
Modified Russian dips
‘ring dip’
Russian dips
‘ring dip’, and make a note
Single bar dips
‘ring dip’, and make a note


Handstand push up progression

Military press push ups with raised platform
‘Standing military press’, with 0.3x  your bodyweight
Chinese push ups with raised platform
‘Standing military press’, with 0.4  your bodyweight
Military press push ups
‘Standing military press’, with 0.5  your bodyweight
Chinese push ups
‘Standing military press’, with 0.6  your bodyweight
Decline military press push up
‘Standing military press’, with 0.7 your bodyweight
Decline Chinese push ups
‘Standing military press’, with 0.8 your bodyweight
Wall handstand
same
Wall bent waist handstand push up
‘Standing military press’, with 0.9 your bodyweight
Half wall handstand push up
‘half handstand push up’
Wall handstand push up
‘handstand push up’
Wall close handstand push up
‘close handstand push up’


Leg raises progression

Flat knee raises
same
Flat bent leg raises
same
Flat leg raises
‘flat straight leg raises’
Chair knee raises
Log as ‘dip station bent leg raise’, but only log half the reps
Hanging knee raises
same
Chair bent leg raises
‘dip station bent leg raise’
Hanging bent leg raises
same
Chair leg raises
‘dip station straight leg raise’
Hanging leg raises
‘hanging straight leg raises’
Hanging bent leg V-raises
'Toes-to-Bar' and make a note
Hanging V-raises
'Toes-to-Bar' and make a note
Hanging V-raise windshield wipers
No close exercise in database


Plank progression

Kneeling plank
Log as ‘plank’, and make a note
Plank
same
Side plank
same
Decline plank
Log as ‘plank’, and make a note
Leg lift plank
'single-leg plank'
Arm and leg lift plank
Log as ‘single-leg plank’, and make a note
Wall plank
No close exercise in database
Arm and leg lift side plank
No close exercise in database

23 comments:

  1. fito database does have leg lift plank, it is called Single-Leg Plank.

    ReplyDelete
    Replies
    1. Thank you! List has now been modified.

      Delete
  2. On the squats - fitocracy has 'Body Weight Supported Squat', 'Body Weight Half Squat' and 'Body Weight Assisted One-Leg Squat' now.

    ReplyDelete
  3. It looks like Fito has updated on the pull up progression as well, but before I log I thought I would ask. There is an entry for body weight inverted row (let me up). Is this the same as the inverted row, bent leg?

    ReplyDelete
    Replies
    1. No, the body weight inverted rows (let me ups) were there already. But they are done with straight legs. I'd carry on logging the exercises as indicated here.

      Delete
  4. I have problems understanding the terms under the Fitocracy, will you show some visual illustrations of it? I downloaded the app already, and it's best to do it in a park near my salcedo village apartment. I was able to get companions when exercising and it really helped in losing weight.

    ReplyDelete
    Replies
    1. Go to the 'bodyweight exercise progressions' page on this site, and you'll find descriptions of all the activities and pictures for them.

      Delete
  5. Err... So, I can pretty easily do a few reps of wall handstand push-ups, and it looks like from your progression you place those between two exercises you log as .8x and .9x bodyweight military press. There is no way I could military press .8x my bodyweight anywhere near as easily, and I've trained military press much more than handstand push-ups. What are you basing these suggestions off of?

    ReplyDelete
    Replies
    1. What you have to understand is that this is not a problem with the progression: in fact, there are not military presses in the progression... The tricky bit comes from estimating what bodyweight exercises which don't exist on the Fitocracy database may be worth... people do handstand push-ps in different ways, and depending on how it is performed, it may be harder or easier: if you just touch the floor with the crown of your head, it is quite an easy exercise ; coming down lower to place your forehead flat on the floor makes it much harder. Your arms position (in front of you or by your side also affect the difficulty of the exercises). That said, this particular equivalence may well be skewed towards the bodyweight exercise, I agree. But on the whole, bodyweight exercises score so poorly on Fito (try to log a one arm pull up to see what I mean) that even if this one is somewhat skewed, it merely comes and redress the balance.

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  6. Vertical pulls are on fito - but they are assumed to have a higher bar. I did some with a chest-high towel rail before moving up to let-me-ins, which are actually a little harder.

    --cajela on fito

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  7. Half pull ups are now in the fitocracy database as well. Yay!

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  8. I just recently discovered Fitocracy and I'm LOVING it! Only thing is I can't find a listing for Modified Push-Ups which is crazy! Did I miss it among the many other types of push-ups that are listed?

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  9. I found a "Body Weight One Half One-Leg Squat" in the database -- might this be closer to your "half one legged squats" than the leg press? Whatever you call it, it's hard :)

    ReplyDelete
    Replies
    1. Thanks for that... It is closer to it, for sure... but the way I suggested to log them allows for some continuity in the way you monitor your progress (otherwise, the points system on Fitocracy is all over the shop!)

      Delete
  10. I just recently turned into a health and fitness buff and I'm extremely enjoying most of the work out (though some of them are really hard) on your blog. I haven't heard Fitocracy until now, and I'll definitely check it out later.

    ReplyDelete
  11. My, having difficulties doing these! Do you have any suggestions on what warm-ups to do first before proceeding to Fitocracy? I recently purchased a treadmill, thought that would be suitable for warm-ups before the base workout.

    ReplyDelete
    Replies
    1. 10 mins on the treadmill would be fine... I'd also recommend doing a few dynamic stretches before proceeding to your main workout.

      Delete
  12. Thanks so much for this. Super helpful.

    ReplyDelete
  13. There's an exercise called "Horizontal Pull", which even mentions a table as the tool to do the pull, so that might be the more accurate exercise to log on Fitocracy for "Inverted rows, straight legs". Just a suggestion. Great progression programm. Thanks!

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  14. I'm ready to do this.

    ReplyDelete