@pet'
I checked my log and it looks like I initially went for a bike ride. 10 km to the trainingspot in the woods/10 km back home. So 20 km everyday fast cycling with a crossbike.
My average weekly total training during this period was about 16h/900min. Daily about 100min +/-
After three weeks of the the forementioned routine I added front dips to the usual parallel dips and shorties to the push ups (not full range that is) So dubbled the amount . I added divebombers/dands to the routine and bethaks mixed with lunges. So, instead of 100 push ups I did 300, if you consider a hindu push up a push up at all. Same for dips and squats.
For the pull days I added towel rows to the rows I did on a bar after a while (50 pull ups/ 50 chin ups + 100 towel rows.)
The results were:
I dropped 4-5 kg weight. I started 73kg and ended 68kg. Came back to 70kg eventually. So 3 kg.
I was doing pistols later, without training them (There is this Steve Maxwell/ Pavel workout - OA Pushups l/r , Pistols l/R, chin ups l/r - don't remember the name) anyway.. I could perform this properly.
But mostly I gained a full hang out pull up, slow and strong 10 rep max. Before maybe 5-7. (Full range of motion.) Before I could do 20 fast and creepy ones..
I could perform long circles of burpees (6 and 8 count / one and two pump that is)
So, I was much stronger and had more endurance - I was sprinting with my bike every now and than on the way back home and took steep hills.
What I kept is a dand/bethak routine of 100 dands straight with nose breathing and 50 bethaks afterwards, nose breathing as well. (My Yoga warm up)
After, I maintained my pull ups by GTG and added handstanpushups. (I do this at work when I go to the toilet)
Thick pecs and fat guns as well.
Restdays I swam in the public pool (crawl/30 min) and/or Yoga
To summarize: Leanness around the waist, endurance, swole physique, good definition of lats, shoulders and arms and strong knees.
BUT( of course there is) - I found that I was getting to tight. I practise Tai Chi on a daily basis and I felt heavy and sour, all the time....
So, there was no grace and easeness to my moves.
My log also states "backpain" . After 7 weeks...
I even prolonged my training to end up with 1400 min/week. Because I added walking.
So maybe 4-6 weeks is enough.?
I prefer to be loose. So thats why I do dands and bethaks. I always stretched a lot and basic kb is actually enough.
It was a nice experience and I'm already think about to give it another shot. But maybe only half the volume?
Hope that is somehow readable!?