Posts : 678 Join date : 2011-03-23 Age : 29 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
Posts : 678 Join date : 2011-03-23 Age : 29 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
Posts : 678 Join date : 2011-03-23 Age : 29 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
Posts : 678 Join date : 2011-03-23 Age : 29 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.
Posts : 678 Join date : 2011-03-23 Age : 29 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.
Posts : 678 Join date : 2011-03-23 Age : 29 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
Posts : 678 Join date : 2011-03-23 Age : 29 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).
Posts : 678 Join date : 2011-03-23 Age : 29 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.
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