Posts : 678 Join date : 2011-03-23 Age : 30 Location : MALAYSIA
Subject: KALISpeluru log Sat May 12, 2012 1:58 am
new log - putting more on focus to training and ever since i've been tracking my progress. will post everything. comments and critz are welcome. btw, i take my time on rest between exercises and i break my sets if i have to.. ROM for each exercise is more focused (make sure the reps are clean as what zef would say - last rep like the first one)
goal at the moment - BBR
enough talk, lets roll..
29/4/12 BB april challenge normal mode x 1 several reps of pistol squats
1st set = 5 MU - 12+12+12+9 dips - 10+10+5 pullups + 23+23+9 pushups - 5 MU 2nd set = 3+1 MU - 12+12+12 dips - 8+8+4 pullups + 23+20 pushups + 4 MU 3rd set = 1+2 MU - 7+7+7+6 dips - 5+5+5 pullups
1/5/12 BB april challenge normal mode x 2
1st set = 5MU - 17+17+11 dips - 12+8+5 pullups - 33+22 pushups - 4+1 MU
3/5/12 Several reps of pistols
1st set = 5 MU - 25+20 dips - 16+9 pullups - 40+15 pushups - 5 MU 2nd set = 4 MU - 2+4+6+8+10+6 dips - 2+4+6+8 pullups - 2+4+6+8+10+10+5 pushups - 4 MU 3rd set = 3 MU - 2+4+6+8+7 dips - 2+4+6+3 pullups - 2+4+6+8+10+5 pushups - 3 MU
pushup first, then pullup, dips then chins, repeat
6/5/12 eagle claw 10x2 fingertip kneel (legs on ground) pushup - 5-5-5 dead hang hold (2 hands) - 25-40-30-30 seconds
8/5/12 first set = 5 MU - 32+13 dips - 18+7 pullups - 45+10 pushups - 5 MU second set 4 MU - 19+17 dips - 12+8 pullups - 25+20 pushups - 4 MU
9/5/12 knee leg raises x 1 tucked FL, L seat, tuck planche training eagle claw 10x2 fingertip kneel (legs on ground) pushup - 5-5-5 dead hang hold (2 hands) - 25-53-37-31 seconds
10/5/12
do dips then pullups* then pushups, thats one cycle, repeat again with a rep cut by one. alternate dips and chair dips every set. for example set 1 - dips-pullups-pushups set 2 - chair dips-pullups-pushups *can change grip for pullups to chinups whenever you want.. those with (/) are sets that have breaks (aka not straight set) rest as long as you want between sets as long form is good
Last edited by zeMrCEO on Wed May 16, 2012 1:39 am; edited 2 times in total
K4lisPeluru
Posts : 678 Join date : 2011-03-23 Age : 30 Location : MALAYSIA
Subject: Re: KALISpeluru log Sat May 12, 2012 11:03 pm
13/5/12 5 MU + 5 bar dips + 5 Pullups .. all at one go without letting go of the bar 30 dips 15 pullups 40 pushups x 2 2-4-6-8-10 chin ups 5-10-15-20-15-10-5 pushups 15 pullups 40 bench dips x 2 5-5-5-5-2+3 MU FL training progressions, freestyles, human flag progressions..
Last edited by zeMrCEO on Tue May 15, 2012 8:56 am; edited 1 time in total
MegDanny
Posts : 108 Join date : 2011-08-05 Age : 26 Location : Kuala Lumpur, Malaysia
Subject: Re: KALISpeluru log Sun May 13, 2012 1:44 am
super strong bro! keep it up!
K4lisPeluru
Posts : 678 Join date : 2011-03-23 Age : 30 Location : MALAYSIA
Subject: Re: KALISpeluru log Mon May 14, 2012 10:47 pm
14/5/12 body weight squats (2 legs) 15-20-20
15/5/12 5 MU - 30 dips - 20 pullups - 40 pushups x 3
and then i did another cycle of same thing, but i had to break a set on the MU.. dang..
3+2 MU - 30 dips - 20 pullups - 40 pushups
quite happy that i could do straight sets with the basics but i think form can be improve more. and between exercises i take enough rest so that i could do a straight set for the next exercise without breaking.
human flag progressions
eagle claw 10x2 fingertip kneel (legs on ground) pushup - 5-5-5 dead hang hold (2 hands) - 25-60-44-40 seconds
whole session lasted close to 2 hours.
K4lisPeluru
Posts : 678 Join date : 2011-03-23 Age : 30 Location : MALAYSIA
Subject: Re: KALISpeluru log Wed May 16, 2012 1:38 am
16/5/12 front lever attempt - still struggling to keep a flat body FL tuck 20 sec FL leg thrust on air hold (not straight) 20 sec FL tuck 42 sec
tuck planche - 14-8-8 sec
L seat - 10-9-9 sec
K4lisPeluru
Posts : 678 Join date : 2011-03-23 Age : 30 Location : MALAYSIA
Subject: Re: KALISpeluru log Wed May 16, 2012 11:11 pm
17/5/12 "Very easy routine, it's better if you have a partner to do this one. "The Wingate duel" most of you seen me post a vid of O' and I doing this awhile back. It's one of my favorite routines that I do every time I get a chance to workout. **If you don't have push bar setup ,you can improvise with anything that you can change your push-up angle with**: it's basically a push up pyramid that you build twice in one set. You start with 1push up on the lower lever then another push up on the higher level, start with 1 all the way to 10, then 10 again then work you way down. A total of 220 in one set, to complete 5 sets is the goal. Try to find a partner to go back and forth with." - Zef
i did 5 sets. 1st set in 8 mins, last one in 20 mins. the whole 5 set lasted for a good 2 hours!!
total of 1100 bar push ups! this routine is simply brutal.
K4lisPeluru
Posts : 678 Join date : 2011-03-23 Age : 30 Location : MALAYSIA
Subject: Re: KALISpeluru log Sat May 19, 2012 12:20 am
19/5/12 still sore like crazy since last training..
morning
FL tuck 20 sec FL attempt 2 sets FL tuck with leg bended straight thrust at air 32-24 sec BL attempt 1 set
squats - 15-23-23
eagle claw 10x2 fingertip pushups (hands on bench) 5-5-5 dead hang hold (2 hands) - 25-60-45-39 seconds
evening
pushups 10x10 pullup static hold top-mid-bottom - 5 secs each x 10
K4lisPeluru
Posts : 678 Join date : 2011-03-23 Age : 30 Location : MALAYSIA
Subject: Re: KALISpeluru log Sat May 19, 2012 11:55 pm
20/5/12
"I was gonna make the Niro set today's routine but it's too late now, instead we're gonna do a simple pyramid of pull ups & baby CTI's ,I call them that because that headbanger name sucks don't know who came up with that BS, anyway: we're gonna start with 2 pull ups-straight form(stiff as morning wood),on the last rep with your chin above the bar keeping your body straight you're gonna do 2 baby CTI's ,then repeat this time 4 of each, 2,2,4,4,6,6,7,7,8,8,9,9,10,10,9,9,-back to 2. Your body should be straight on every rep. This is one of the exercises I'm currently doing to prepare for Ukraine, I'll post a demo vid this afternoon." - Zef
from what i can decipher from this explanation, this is what i did..
pullups-headbangers/baby CTI's 2-2 x 4 4-4 x 4 6-6 x 4 7-7 x 4 8-8 x 4 9-9 x 1 8-8 x 4 7-7 x 4 6-6 x 4 4-4 x 4 2-2 x 4
had to break between pullup and HB at last set of 8 going up and first set of 9. all done in 2 hours.
paradigmjourney
Posts : 37 Join date : 2012-02-18
Subject: Re: KALISpeluru log Sun May 20, 2012 4:41 am
beaaaast
K4lisPeluru
Posts : 678 Join date : 2011-03-23 Age : 30 Location : MALAYSIA
Subject: Re: KALISpeluru log Sun May 20, 2012 6:50 am
paradigmjourney wrote:
beaaaast
you da beast for your age.
K4lisPeluru
Posts : 678 Join date : 2011-03-23 Age : 30 Location : MALAYSIA
Subject: Re: KALISpeluru log Mon May 21, 2012 10:32 pm
22/5/12 one of zef's routine there were break sets, for me.
1. Dip tuck to L seat a.k.a Dip kick, i did this with a partner, when its my turn, he's holding the dip bar on top position until my set is finished, vice versa
high bar-low bar-ground 1-1-1 2-2-2 3-3-3 4-4-4 5-5-5 6-6-6 7-7-7 8-8-8 9-9-9 10-10-10 10-10-10 then reverse back to 1
3. Pullup-deadhang hold for 5 secs 2-hang-4-hang-6-hang-8-hang-9-hang-10-hang-8-hang-6-hang-4-hang-2-hang
and then just messing around in the park. ps. back and forearm were slightly sore from last training.
K4lisPeluru
Posts : 678 Join date : 2011-03-23 Age : 30 Location : MALAYSIA
Subject: Re: KALISpeluru log Wed May 23, 2012 1:43 am
23/5/12
something light today
FL tuck hold - 25 secs FL attempt - 3 sets BL attempt - 2 sets FL leg raised straight towards to bar, back straight hold - 39-22 secs
pushups wide grip 2-4-6-8-10-8-6-4-2
shoulder width 2-4-6-8-10-8-6-4-2
bar-baric diamond (not full ROM, this is tough) 2-4-6-8-10-8-6-4-2
bodyweight squats (2 legs) 15-25-25
pullup static hold top-mid-bottom - 5 secs each x 10
K4lisPeluru
Posts : 678 Join date : 2011-03-23 Age : 30 Location : MALAYSIA
Subject: Re: KALISpeluru log Wed May 23, 2012 10:14 pm
24/5/12
50+15 pushups 20 pullups 25 dips
3 MU - 20+10 dips - 15 pullups - 30 pushups - 3 MU in 5 mins 49 secs 5 pullups - 23 dips - 13 pullups - 28 pushups - 5 pullups in 5 mins
pullup static hold top-mid-bottom-mid-top - 15 secs each followed by 30+20 pushups
25+20+20 pushups 15 chinups 15 headbangers
MU x 3 sets 3+2 - 2+2+1 - 2+2+1
K4lisPeluru
Posts : 678 Join date : 2011-03-23 Age : 30 Location : MALAYSIA
Subject: Re: KALISpeluru log Sat May 26, 2012 11:54 pm
25/5/12 Ab wheel rollouts (kneeling) - 5-5-5 L seat - 17-17-14 secs
27/5/12 Bar-Barian 5 min warm up 50 pullups 100 pushups complete time - 4 mins 55 secs
pushup-burpee-muscle up 2-1-2 4-1-4 6-1-2/2/2 8-1-2/2/2/2 10-1-2/2/1/2/2/1
then messing around the park.
Digit
Posts : 94 Join date : 2011-11-14 Age : 32 Location : Athens
Subject: Re: KALISpeluru log Mon May 28, 2012 5:14 am
NIce beard man : D> !!!! Keep up !!! Didnt u feel a bit fatigue after the 5 min warm up ????
K4lisPeluru
Posts : 678 Join date : 2011-03-23 Age : 30 Location : MALAYSIA
Subject: Re: KALISpeluru log Mon May 28, 2012 6:25 am
Digit wrote:
NIce beard man : D> !!!! Keep up !!! Didnt u feel a bit fatigue after the 5 min warm up ????
thanks for your compliment, just a part of being a Muslim.
of course i did, it was more like a workout more than a warm up haha. i took around 10 mins rest before moving to the next workout, as you can see i had to break my muscle ups at the end because of the fatigue and the callouses pain on my palms (cause i dont use gloves).
K4lisPeluru
Posts : 678 Join date : 2011-03-23 Age : 30 Location : MALAYSIA
Subject: Re: KALISpeluru log Mon May 28, 2012 10:39 pm
28/5/12 pushups pyramid 2-4-6-8-10-8-6-4-2 x 3
29/5/12 pullups-headbangers/ CTI's 2-2 x 4 4-4 x 4 6-6 x 4 7-7 x 4 8-8 x 4 9-9 x 4 8-8 x 4 7-7 x 4 6-6 x 4 4-4 x 4 2-2 x 4
had to split my pullups and CTIs while downwards 4th set of 7 and 3rd set of 6.
Digit
Posts : 94 Join date : 2011-11-14 Age : 32 Location : Athens
Subject: Re: KALISpeluru log Wed May 30, 2012 5:12 am
Lol ! . THe point is that u did them . Next time break the teeth instead of the sets and do them all . : D
K4lisPeluru
Posts : 678 Join date : 2011-03-23 Age : 30 Location : MALAYSIA
Subject: Re: KALISpeluru log Wed May 30, 2012 11:41 pm
30/5/12
pushups
2-4-6-8-10-8-6-4-2 x 3
31/5/12
dips - pullups - pushups
36+14 - 23+7 - 53+17
20+20+5 - 16+11 - 40+23
20+20 - 15+9 - 31+23
20+15 - 12+9 - 30+19
15+15 - 9+9 - 20+13+9
11+10+4 - 5+5+5 - 15+10+10
Last edited by K4lisPeluru on Tue Jun 05, 2012 3:45 am; edited 1 time in total
K4lisPeluru
Posts : 678 Join date : 2011-03-23 Age : 30 Location : MALAYSIA
Subject: Re: KALISpeluru log Sun Jun 03, 2012 12:03 am
did 4 challenges today. only manage to record 3. the first one had a technical error with the camera (stopped recording twice).
Close grip pullup - Hanging side leg raises - diamond pushup with one leg up - squat jump (half burpee) - dips
12 - 12 - 12 - 12 - 12
12 - 12 - 12 - 12 - 12
12 - 12 - 12 - 12 - 12
12 - 12 - 12 - 12 - 12
12 - 12 - 12 - 0 - 0
did another extra set because i was depressed (didnt get whole footage), but didnt complete last 2 exercises. haha. oh well, cant stop now.
2. June BFC Bar-baric mode
3. June BFC Hard mode
4. June BFC Normal mode
and then messing around in the park
DuarteP
Posts : 49 Join date : 2012-05-25 Age : 22 Location : Portugal
Subject: Re: KALISpeluru log Sun Jun 03, 2012 12:39 pm
Found it!
I know that u can already do MU, i was asking that how many days per week did you did your MU progression workout to get it...
K4lisPeluru
Posts : 678 Join date : 2011-03-23 Age : 30 Location : MALAYSIA
Subject: Re: KALISpeluru log Sun Jun 03, 2012 8:01 pm
hey mr portugal, thanks for making the effort to actually visit this log.
i do MUs at least once a week. doing consistent dips pullups and pushups through out the week helped me strengthen my elbow tendons, i dont feel as fatigue doing it now as compared to last time when just started doings MUs.
at the moment, i do kip (use momentum) when doing MU, but i try not to abuse it.
DuarteP
Posts : 49 Join date : 2012-05-25 Age : 22 Location : Portugal
Subject: Re: KALISpeluru log Mon Jun 04, 2012 12:36 pm
Thanks for the reply!
K4lisPeluru
Posts : 678 Join date : 2011-03-23 Age : 30 Location : MALAYSIA
Subject: Re: KALISpeluru log Tue Jun 05, 2012 3:49 am