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 doggs training log

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pulldoggpull

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PostSubject: Re: doggs training log   Tue Oct 05, 2010 6:36 am

wow sick day today! good workout! shoutout to lbm and his static hold routine etc. rly gets me pumped and strong

pull ups (pyramid style and low rest, needa get reps up)
lbm static pull up routine
chin ups (all sorts of grips + static holds) followed by i dnt know how u call it. lol. biceps exercise where u have ur feet on the ground, palms facing u and pull towards u.

push ups for warmup

dips and hanglig leg raises, knee raises and running mans on parallel bar.
triceps extensions.

then went to super market 1mile away from my house, bought 10kg of stuff and walked home. lol. now thats a workout!!

-alex
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pulldoggpull

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PostSubject: Re: doggs training log   Tue Oct 05, 2010 10:18 pm

push up and leg day today

handle push ups 200+ reps


legs: hindu squats, squats, lunges, one legged calf raises. yeeehaaa
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pulldoggpull

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PostSubject: Re: doggs training log   Fri Oct 15, 2010 2:40 pm

different exercises one after the other in random orders

walking lunges, pull ups, chin ups, calf raises, squats, push ups (all variations), leg raises, knee raises, crunches all sorts, dips etc

supersets, all around the world etc.. just getting it in. NO REST!
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pulldoggpull

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PostSubject: Re: doggs training log   Sun Oct 17, 2010 4:23 pm

1mile jog, stretch, warm up

set 1: pull ups, squats, diamond push ups x5 max reps no rest

set 2: dips,leg raises on parallel bars, triceps extensions, walking lunges x5 max reps no rest

set 3:chin ups (+ static holds), body rows palms facing you, push ups x5 max reps no rest

set 4: hanging leg raises, full ROM sit ups, calf raises, wide push ups x5 max reps no rest

stretch, cool down

1mile jog
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Ken

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PostSubject: Re: doggs training log   Sun Oct 17, 2010 4:40 pm

Going good man, I see you have the motivation! Keep progressing and I'll keep an eye on you Very Happy... sucking motivation from it lol.
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pulldoggpull

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PostSubject: Re: doggs training log   Wed Oct 20, 2010 2:27 pm

warm up, stretch

set1: weighted pull ups, squats, weighted push ups x5 max reps NO REST

set2: weighted dips, walking lunges x5 max reps no rest

set 3: weighted chin ups with static holds, biceps curls arms facing u, push ups max reps no rest

set 4: leg raises on parallel bars, knee raises, holds, running mans, calf raises x5 max rep no rest

thats it for today. not more time

from now on adding weight and increasing i every 2 weeks aproximately.

aiming for total minimum weight of 100 kg
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pulldoggpull

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PostSubject: Re: doggs training log   Sat Oct 23, 2010 11:58 am

muay thai training

static hold routines for whole body

balance stuff and some moves
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pulldoggpull

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PostSubject: Re: doggs training log   Mon Oct 25, 2010 9:30 pm

3 sets of burpees max push ups max squats max leg raises max static holds lower back and abs max wrist and forearm exercises

1.5h wing chun
1.5h tang lung combat system/JTD
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pulldoggpull

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PostSubject: Re: doggs training log   Mon Oct 25, 2010 9:33 pm

oh yesterday

5xmax rep no rest: weighted pull ups wide grip, diamond push ups, squats, dips, walking lunges, push ups normal

then max chin ups and push ups and hanging leg raises no rest as many times as i can.

then chin ups all kinda grips + biceps curls on bars + negative and static holds on every rep of chin ups

then more core training
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pulldoggpull

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PostSubject: Re: doggs training log   Wed Oct 27, 2010 10:10 am

new workout plan:

monday: wing chun + self defense/JTD + calistenics workout (big leg workout, abs/core, lowerback + stretches)

tuesday: (heavy chest, back, lats, triceps, biceps, abs/core) calistenics workout + muay thai/muay boran

wednesday: wing chun + self defense/JTD + calis (big leg workout, abs/core, lowerback + stretches)

thursday: (heavy chest, back, lats, triceps, biceps, abs/core) calistenics workout + muay thai/muay boran

friday: heavy cardio + muay thai/muay boran

saturday: whole body calistenics workout

sunday: whole body calistenics workout
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Ken

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PostSubject: Re: doggs training log   Wed Oct 27, 2010 2:02 pm

You do wing chun and muay thai yourself or you go to a club? If yourself then what page are you using?
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pulldoggpull

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PostSubject: Re: doggs training log   Wed Oct 27, 2010 5:21 pm

Ken wrote:
You do wing chun and muay thai yourself or you go to a club? If yourself then what page are you using?

club.

wing chun, muay thai/muay boran, and self defense no rules combat system (all weapons allowed)
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pulldoggpull

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PostSubject: Re: doggs training log   Wed Nov 10, 2010 11:55 pm

supersets

dips
leg raises on parallel bars
dead hang pull ups
hindu squats
x6 max reps and minimum rest


dead hang chin ups
biceps curls on low bar
hanging knee raises
push ups
calf raises
x6 max reps and minimum rest

then some playing around with exercises and moves
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pulldoggpull

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PostSubject: Re: doggs training log   Thu Nov 18, 2010 6:47 am

not much time so:

10 rounds of:
push ups
squats
leg raises
supermans
calf raises
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pulldoggpull

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PostSubject: Re: doggs training log   Sat Dec 04, 2010 7:43 pm

in room workout today

warmup upper body:
100 arm raises sides
100 front
then 20 reps of small arms circles forward, backwards, medium circles forwards, backwards, big circles forwards, backwards, each arm sperately another 20 as big as possible controlled and slow arm circles back and forth
then stretch

then lower body warmup different exercises

then

253 hindu squats
263 straight leg raises (lying)
51 triceps push ups
50 hip push ups on handles and ground
50 walking push ups
54 headeaches push ups (90 degree)
54 wide push ups
53 straight bridges
25 triceps extensions (tricep was fried lol)
400 one legged calf raises (200 each leg)
100+ supermans + holds (didnt count after a point)

good workout in my opinion
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pulldoggpull

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PostSubject: Re: doggs training log   Wed Dec 08, 2010 8:56 pm

12 times

max triceps push ups
max lying straight leg raises
max lunges.


5xstraight bridges
5x max calf raises each leg
5x max push ups wide
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pulldoggpull

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PostSubject: Re: doggs training log   Wed Dec 15, 2010 10:15 pm

40 mins jump rope
arms raises + circles all kinds 400
stretches

6x max triceps push ups
5x max hip push ups
3x max crocodile walking push ups
2x max normal push ups

7x max lunges
6x max hindu squats
6x max one legged calf raises

10x max straight leg raises
5x max bridges
8x supermans

dynamics for biceps, triceps, chest, shoulders and legs

cold shower banana, milk
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pulldoggpull

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PostSubject: Re: doggs training log   Sun Dec 19, 2010 6:09 am

splitted my routine a little.

and reduced rest inbetween all sets and exercises after reading lbms tips, time to get that rest time down, made my reps suffer a little but thats ok, my body will get used to it and 1st of all adapt to it Wink


warmup, stretch

1 min rest between all sets (used to stretch)
6xmax diamond push ups
5xmax hip push ups of fists
5x max crocodile walking push ups

12x max hindu squats
6x max one legged calf raises

dynamics for triceps, chest
stretch

contrast showers + food
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pulldoggpull

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PostSubject: Re: doggs training log   Sun Dec 19, 2010 10:19 am

warmup and stretching

neck training

headstands x 5

alternating lying straight leg raises with supermans NO REST x 12-20

then advanced sit ups alternated with straight bridges NO REST x 12-20

stretching

10 sets each dynamics for rotator cuff, abs, lower back

stretching

pull ups/chin ups just went out no routine getting in sets. having fun in the snow. also added some ab and grip work in there. as i said did nothing in particular. just had fun and got in some good money (for my standards) did 1 min rest inbetween sets and stretched.

stretching, cooldown
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PostSubject: Re: doggs training log   Wed Dec 22, 2010 7:02 am

morning workout: wake up, stretch some in bed, toilet, water, start workout on an empty stomach.

warmup:
jump rope/shadowboxing

WITHOUT LETTING ARMS DROP OR REST:
150 side arm raises
150 arm raises front
10 small arm circles circles forward, 10 small circles backwards
10 medium circles forward, 10 medium circles backwards
10 big circles forward, 10 big circles backwards
15 isolated max ROM circles on each army, slow and controlled
100 jabs (50 each arm with good twisting and turning body)
100 hooks (50 each arm with good twisting and turning body)
100 uppercuts (50 each arm with good twisting and turning body)
100 shoulder raises
stretch shoulders, army, chest, neck, back, legs, core (20 secs each hold minimum, slow breathing, stretch good and use full ROM)

workout:

- 6 alternate set of max push ups with max headstand hold (10 secs hold on buttom mid and top of last push up rep each set)
-stretch

- pyramid to 10 and back down: 1 triceps push up, 2 lunges, 3 lying straight leg raises (no/minimal water zipping rest)
-stretch good triceps + shoulder and some chest and legs

- 6 sets alternate max hindu squats, max crocodile walking push ups, max lying leg raises
- stretch

-3 sets max one legged calf raises, max full sit ups, max deep push ups, max supermans

- dynamics for shoulders, triceps, chest, neck and legs
- l-sit hold progressions (just start out doing this one, so checking hand placements, back placements and in general holds and positionings)
- frog stand hold (i wanna get this one in goood, lol)

cooldown:

- light skipping 4 minutes
- another 4 minutes light shadowboxing
- stretch whole body (take your time, 20 secs holding each stretch MINIMUM and no bouncy bouncy stuff. full ROM and slow and controlled)

good workout

then food (breakfast): organic cereals(muesli) with milk, fruits (bananas, apples, pomergrade, kiwi), slice of whole grain bread with cheese, tomatoes and some cuccumber. drinking milk and a glass of fresh orange juice.
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pulldoggpull

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PostSubject: Re: doggs training log   Sun Dec 26, 2010 7:54 am

warmup upper and lower body.
stretch

holds:
- headstand 4x max
- l sit progressions 5x max
- frog stand 5x max
- tuck planche

main workout:

(1 min rest inbetween sets, 3 mins inbetween exercises)
12x max hip push ups
3x max diamond push ups
1x max normall push ups (max hold on last rep mid, bottom, mid, top position)

12x alternate squats as low as possible, max straight leg raises, max one legged calf raises, max supermans NO REST!

static hold routine:
plank, side plank (left), side plank (right), hyperextension (10 secs each hold) x 3-5

dynamics for chest, shoulders, triceps, neck,

then cool down (shadow boxing) 5 minutes

big time stretching!!! (whole body 20 secs MINIMUM each hold, no bouncy stuff!)
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pulldoggpull

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PostSubject: Re: doggs training log   Tue Dec 28, 2010 11:50 pm

warmup
stretch

holds:
l-sit progressions
tuck planche
needa get those handstands in Twisted Evil

5x bridges
5x max rep supermans (20 secs rest)

12x one legged calf raises and squats (as low as possible) MAX REPS 1 min rest

stretch
cooldown

later:

warmup
stretch upper body

5x max pull ups
5x max chin ups
4x hanging leg raises
some freestyle

stretch+cooldown
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pulldoggpull

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PostSubject: Re: doggs training log   Thu Dec 30, 2010 11:36 pm

quick workout after mid night:

warmup
stretch

1 min rest between all sets
5x hip push ups (3x fists 2x handled)
5x max triceps push ups
5x max beast push ups
5x max normal push ups

stretch
shower
milk
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Tim

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PostSubject: Re: doggs training log   Fri Dec 31, 2010 6:03 am

I'm glad i'm not the only one that ends up doing late night workouts Very Happy

Could you tell me What beast and tricep push-ups are please Smile?

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pulldoggpull

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PostSubject: Re: doggs training log   Fri Dec 31, 2010 9:04 am

Tim wrote:
I'm glad i'm not the only one that ends up doing late night workouts Very Happy

Could you tell me What beast and tricep push-ups are please Smile?


triceps push ups = diamond push ups ^^ lol dnt know why i wrote like them like this.

beast push ups are umm.. try to get ur torso as high as possible and touch the floor inbetween ur arms with the head.

http://www.youtube.com/user/LittleBeastM#p/u/14/1MlcxTw9eKA

lbm does them in his video at 2:22 Smile
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