KALISpeluru log

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

5/5/12
Several reps of pistols

Pushups: 30/29/28/27/26/25/24/23/22
Pullups: 10/9/8/7/6/5/5/5/5
Dips: 20/19/18/17/16/15/14/13/12
Chinups: 10/9/8/7/6/5/5/5/5

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

Dips: 32-10/10/10-10/10/8-10/10/6
Chair dips: 31-29-27
Pullups: 20-10/9-9/9-9/8-8/8-8
Chinups: 7-7/7
Pushups: 32-31-30-29-28-27(military/shoulder width)-26

eagle claw 10x2
fingertip kneel (legs on ground) pushup - 5-5-5
dead hang hold (2 hands) - 25-60-30-30 seconds

12/5/12
tucked FL - 20-38-30 seconds
squats (2 legs) 12-15-15

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..

super strong bro! keep it up!

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.

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

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.

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

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.

beaaaast

paradigmjourney wrote:

beaaaast

you da beast for your age.

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

2-hold-4-hold-6-hold-8-hold-10-hold-8-hold-6-hold-4-hold-2-hold

2. Wingate duel pushups

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.

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

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

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.

NIce beard man : D> !!!! Keep up !!! Didnt u feel a bit fatigue after the 5 min warm up ????

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).

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.

Lol ! . THe point is that u did them . Next time break the teeth instead of the sets and do them all . : D

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

did 4 challenges today. only manage to record 3. the first one had a technical error with the camera (stopped recording twice).

1. June 20by12 - original vid - https://www.youtube.com/watch?v=vjb4FXva_f8

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

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...

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.

Thanks for the reply!

4/6/2012

pushups
2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2

5/6/2012

June 20by12

Close grip pullup - Hanging side leg raises - diamond pushup with one leg up - squat thrust (half burpee) - dips

12 - 12 - 12 - 12 - 12

12 - 12 - 12 - 12 - 12

12 - 12 - 12 - 12 - 12

12 - 12 - 12 - 12 - 12



messed around with the bars

eagle claw 10x2
finger pushups 5-5-5
deadhang hold 25-60-60-60 seconds

6/6/12

pushups

2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2

7/6/12

drop sets of

dips - pullups - pushups

41+9 - 25+5 - 55+15

35+10 - 15+12 - 35+28

22+18 - 14+10 - 33+23

20+15 - 13+8 - 30+19

18+12 - 13+5 - 22+20

then messing around with the bars.