| | Diary 35 days | |
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Author | Message |
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Mudzinek

Posts : 33 Join date : 2011-01-02 Age : 24
 | Subject: Diary 35 days Sun Jan 23, 2011 7:05 pm | |
| 1/35 Sunday 23.01
morning gimnastic + 3x supersetspush up (8rep) tricep dips (8rep) handstand wall (1min) ************************************* warm upThe Best Shoulder warm up - LittleBeastM  head circulation jumping rope (6min) jumping jacks squats low push ups footwork holdsplank (30sec) side Plank (30sec) handstand (30sec) headstand( 30sec) baby freeze (30sec) chair freeze (30sec) pull ups holds (1min) Push ups hold (1min) L-sit ( I need to work on this..  ) 3x base (1 min rest beetwen sets) I tried do all reps slowly and accurately and last rep veeery slowly  push ups /change grip every sets (8reps) dumbbell flys (8reps) dumbell press (8reps) 20 sec rest pull ups /change grip every sets(8reps/2 full reps  ) "if you can't do more use chair "dumbbel rows (8reps) 20 sec rest crunches (8reps) sofa curls (8reps) dumbbell french press (8reps) ABS ************************************* ...bath1x lower back exercises - Daniel (10reps/15sec hold) evening gimnasticif you have any tips PM please ..bedtime yeeah 
Last edited by Mudzinek on Sun Feb 27, 2011 3:23 pm; edited 1 time in total |
|  | | Mudzinek

Posts : 33 Join date : 2011-01-02 Age : 24
 | Subject: Re: Diary 35 days Tue Jan 25, 2011 6:39 pm | |
| 2/35 Monday 24.01
morning gimnastic + 3x supersetspush ups normal (8reps) tricep dips (8reps) push ups widely (8reps) ************************************* rest..rest..rest..rest..************************************* ...bathevening gimnasticprepared to looong sleep############################################################################################# 3/35 Tuesday 25.01
morning gimnastic + Vpush up (2,4,6,8,6,4,2) ************************************* warm upholds3x base (1 min rest beetwen sets) I tried do all reps slowly and accurately and last rep veeery slowly  push ups (8reps) dumbbell flys (8reps) dumbell press (8reps) 20 sec rest pull ups (medium grip)(8reps)/(2 full reps/6chair) https://www.youtube.com/user/CalisthenicsCamp#p/a/u/0/fAyEuZNvzm8 <- i must check it dumbbel rows (8reps) 20 sec rest crunches (8reps) sofa curls (8reps) triceps extensions (8reps) trcep dips (8rep)s ABS BBoing************************************* ...bath1x lower back exercises (10reps/15sec hold) evening gimnastic
Last edited by Mudzinek on Sun Feb 27, 2011 3:25 pm; edited 3 times in total |
|  | | Mudzinek

Posts : 33 Join date : 2011-01-02 Age : 24
 | Subject: Re: Diary 35 days Wed Jan 26, 2011 6:48 pm | |
| 4/35 Wednesday 26.01
morning gimnastic + Vpush up (2,4,6,8,6,4,2) ************************************* warm up3x sets push ups (8reps) negatives pull ups (5reps) bodyweight row (10reps) beginner bodyweight row (10reps) triceps extensions (8reps) trcep dips (8rep)s ************************************* ...shower and evening gimnastic
Last edited by Mudzinek on Sun Feb 27, 2011 3:25 pm; edited 1 time in total |
|  | | pulldoggpull

Posts : 616 Join date : 2010-01-31 Age : 28 Location : Athens, Berlin, London
 | Subject: Re: Diary 35 days Wed Jan 26, 2011 8:51 pm | |
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|  | | Mudzinek

Posts : 33 Join date : 2011-01-02 Age : 24
 | Subject: Re: Diary 35 days Thu Jan 27, 2011 6:13 am | |
| I do some squats, jumping rope and lift of the calves (to do better dunks  ), stretching legs etc.. check it https://www.youtube.com/watch?v=rXssUeN6mJI When I weighed more my legs must carry +15kg 24/7 - this was a good workout everyone say "you have legs like a footballer" trust me I have not forgotten trening legs 5/35 Thursday 27.01
morning gimnastic + 3x supersetspush up (10reps) handstand wall (1min) trcep dips (10reps) ************************************* warm upholds2x base (1 min rest beetwen sets) push ups (8reps) dumbbell flys (8reps) dumbell press (8reps) 20 sec rest negatives pull ups (5reps) bodyweight row (10reps) dumbbel rows (8reps) 20 sec rest crunches (8reps) sofa curls (8reps) triceps extensions (8reps) trcep dips (8reps) ABS ************************************* ...bath,lower back exercises,evening gimnastic
Last edited by Mudzinek on Sun Feb 27, 2011 3:26 pm; edited 2 times in total |
|  | | Mudzinek

Posts : 33 Join date : 2011-01-02 Age : 24
 | Subject: Re: Diary 35 days Sun Jan 30, 2011 2:18 pm | |
| 6/35 Friday 28.01
morning gimnastic + Vpush up (2,4,6,8,6,4,2) ************************************* warm up,wrists,low stretch etc.. 2h baskteball dunks - my calves  ************************************* ...shower, evening gimnastic, 10 pushups to sleep############################################################################################# 7/35 Saturday 29.01
morning gimnastic + 3x supersetspush up (10rep) triceps dips (10rep) handstand wall (1min) ************************************* rest..************************************* ...shower, evening gimnastic, 10 pushups to sleep############################################################################################# 8/35 Sunday 30.01
morning gimnastic + Vpush up (2,4,6,8,6,4,2) ************************************* warm upholds2x base (1 min rest beetwen sets) push ups (10reps) dips (4reps) 20 sec rest negatives pull ups (6reps) asist pullups (10reps) asist pullups change grip (10reps) 20 sec rest crunches (10reps) sofa curls (10reps) trcep dips (10reps) triceps extensions (10reps) ABS ************************************* ...bath,lower back exercises,evening gimnastic
Last edited by Mudzinek on Sun Feb 27, 2011 3:27 pm; edited 3 times in total |
|  | | Mudzinek

Posts : 33 Join date : 2011-01-02 Age : 24
 | Subject: Re: Diary 35 days Wed Feb 02, 2011 4:21 pm | |
| 9/35 Monday 31.01 morning gimnastic + Wpush up (5,4,3.....) ************************************* jumping rope, rest rest************************************* ...shower and evening gimnastic############################################################################################# 10/35 Tuesday 01.02 morning gimnastic + 3x supersetspush up (10reps) handstand wall (1min) triceps extensions (10reps) ************************************* warm upholds2x base (rest only stretch) push ups (10reps) burpees (10reps) dips (4reps) 20 sec rest negatives pull ups (6reps) asist pullups (10reps) asist pullups change grip (10reps) 20 sec rest crunches (20reps) chinups(4reps) trcep dips (15reps) triceps extensions (10reps) ABS ************************************* ...bath,lower back exercises,holds, evening gimnastic#############################################################################################
11/35 Wednesday 02.02 morning gimnastic + Vpush up (2,4,6,8,6,4,2) ************************************* warm upholdslooow trening 2x no rest pushups (10reps) hindu pushups (10reps) asist pullups (20reps) asist pullups change grip (20reps) trcep dips (10reps) triceps extensions (10reps) ************************************* ...shower holds and evening gimnastic
Last edited by Mudzinek on Sun Feb 27, 2011 3:28 pm; edited 4 times in total |
|  | | Mudzinek

Posts : 33 Join date : 2011-01-02 Age : 24
 | Subject: Re: Diary 35 days Thu Feb 03, 2011 4:53 pm | |
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12/35 Thursday 03.02 morning gimnastic + Vpush up (2,4,6,8,6,4,2) ************************************* warm upholds3xbase(rest=stretch/only beetwen sets) pushups (10reps) dips (5reps) negatives pullups (5reps) asist pullups (10reps) asist pullups change grip (10reps) asist chinups (10reps) crunches (20reps) trcep dips (10reps) triceps extensions (10reps) ************************************* ...shower holds lower back exercises evening gimnastic
Last edited by Mudzinek on Tue Feb 15, 2011 6:29 am; edited 1 time in total |
|  | | Mudzinek

Posts : 33 Join date : 2011-01-02 Age : 24
 | Subject: Re: Diary 35 days Sat Feb 05, 2011 3:48 pm | |
| 13/35 14/35
baskteball ... rest .. dunk .. rest .. morning exercise is enjoyable.. uhh tommorrow 4x base more reps \
Last edited by Mudzinek on Tue Feb 15, 2011 6:29 am; edited 1 time in total |
|  | | Mudzinek

Posts : 33 Join date : 2011-01-02 Age : 24
 | Subject: Re: Diary 35 days Thu Feb 10, 2011 7:50 am | |
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15/35 Sunday 06.02 morning gimnastic + Vpush up (2,4,6,8,6,4,2) ************************************* warm upholds4xbase(rest=stretch/only beetwen sets) pushups variations (12reps) dips (6reps) negatives pullups (6reps) asist pullups (12reps) asist pullups change grip (12reps) asist chinups (12reps) trcep dips (12reps) triceps extensions (12reps) ABS ************************************* ...shower evening gimnastic#############################################################################################
16/35 Monday 07.02 morning gimnastic + Wpush up (5,4...) ************************************* rest.. rest rest************************************* ...shower evening gimnastic#############################################################################################
17/35 Tuesday 08.02 morning gimnastic + 3x supersetspush up (10reps) handstand wall (1min) trcep dips (10reps) ************************************* warm upholds4xbase(rest=stretch/only beetwen sets) pushups variations (12reps) dips (6reps) negatives pullups (6reps) asist pullups (12reps) asist pullups change grip (12reps) asist chinups (12reps) trcep dips (12reps) triceps extensions (12reps) ABS ************************************* ...shower,holds evening gimnastic#############################################################################################
18/35 Wednesday 09.02 morning gimnastic + Wpush up (5,4...) ************************************* swimming pool
************************************* ...shower evening gimnastic"PVC Paralettes" I need turn it
Last edited by Mudzinek on Tue Feb 15, 2011 6:30 am; edited 1 time in total |
|  | | Mudzinek

Posts : 33 Join date : 2011-01-02 Age : 24
 | Subject: Re: Diary 35 days Thu Feb 10, 2011 4:54 pm | |
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19/35 Thursday 10.02 morning gimnastic + Vpush up (2,4,6,8,6,4,2) ************************************* warm upholds4xbase(rest=stretch/only beetwen sets) pushups variations (12reps) dips (6reps) negatives pullups (6reps) asist pullups (12reps) asist pullups change grip (12reps) asist chinups (12reps) trcep dips (12reps) triceps extensions (12reps) ABS ************************************* ...shower, back ex.. evening gimnasticmeal after training I cooked it !!  Collect $ for better equipment but use homemade dips station  what you think of this construction  ?? next question when i dont use wood blocks (do dips with the whole hands) wrist contusios is more possible ?? |
|  | | Mudzinek

Posts : 33 Join date : 2011-01-02 Age : 24
 | Subject: Re: Diary 35 days Tue Feb 15, 2011 6:34 am | |
| 20/35 21/35
baskteball ... rest .. dunk .. rest .. #############################################################################################
22/35 Sunday 13.02 morning gimnastic + Vpush up (2,4,6,8,6,4,2) ************************************* warm upholds3xbase(rest=stretch/only beetwen sets) pushups variations (14reps) dips (7reps) negatives pullups (7reps) asist pullups (14reps) asist pullups change grip (14reps) asist chinups (14reps) trcep dips (14reps) triceps extensions (14reps) ABS 5xbase(rest=stretch/only beetwen sets) crunches (8reps/12lbs) bicycle (8reps/12lbs) crunches (8reps/6lbs) bicycle (8reps/6lbs) crunches (16reps) bicycle (16reps) plank (30sec) side plank(30se) plank(30sec) ************************************* ...shower, back ex.. evening gimnastic#############################################################################################
23/35 Monday 14.02 morning gimnastic + Vpush up (2,4,6,8,6,4,2) ************************************* rest.. rest rest************************************* ...shower evening gimnastic |
|  | | Mudzinek

Posts : 33 Join date : 2011-01-02 Age : 24
 | Subject: Re: Diary 35 days Sun Feb 20, 2011 6:48 pm | |
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24/35 Tuesday 15.02 morning gimnastic + Vpush up (2,4,6,8,6,4,2) ************************************* warm upholds3xbase(rest=stretch/only beetwen sets) pushups variations (14reps) dips (7reps) negatives pullups (7reps) asist pullups (14reps) asist pullups change grip (14reps) asist chinups (14reps) trcep dips (14reps) triceps extensions (14reps) ABS 5xbase(rest=stretch/only beetwen sets) crunches (8reps/12lbs) bicycle (8reps/12lbs) crunches (8reps/6lbs) bicycle (8reps/6lbs) crunches (16reps) bicycle (16reps) plank (30sec) side plank(30se) plank(30sec) ************************************* ...shower, back ex.. evening gimnastic#############################################################################################
25/35 Wednesday 16.02 morning gimnastic + Vpush up (2,4,6,8,6,4,2) ************************************* swim light ABS exercise
************************************* ...shower evening gimnastic#############################################################################################
26/35 Thursday 17.02 morning gimnastic + Vpush up (2,4,6,8,6,4,2) ************************************* warm upholds3xbase(rest=stretch/only beetwen sets) pushups variations (14reps) dips (7reps) negatives pullups (7reps) asist pullups (14reps) asist pullups change grip (14reps) asist chinups (14reps) trcep dips (14reps) triceps extensions (14reps) ABS 5xbase(rest=stretch/only beetwen sets) crunches (8reps/12lbs) bicycle (8reps/12lbs) crunches (8reps/6lbs) bicycle (8reps/6lbs) crunches (16reps) bicycle (16reps) plank (30sec) side plank(30se) plank(30sec) ************************************* ...shower, back ex.. evening gimnastic############################################################################################# 27/35 28/35
baskteball ... rest .. dunk .. rest .. light ABS exercise .. morning, evening gim.. #############################################################################################
29/35 Sunday 20.02 morning gimnastic + Vpush up (2,4,6,8,6,4,2) ************************************* warm upholds3xbase(rest=stretch/only beetwen sets) pushups variations (14reps) dips (7reps) negatives pullups (7reps) asist pullups (14reps) asist pullups change grip (14reps) asist chinups (14reps) trcep dips (14reps) triceps extensions (14reps) ABS 5xbase(rest=stretch/only beetwen sets) crunches (8reps/12lbs) bicycle (8reps/12lbs) crunches (8reps/6lbs) bicycle (8reps/6lbs) crunches (16reps) bicycle (16reps) plank (30sec) side plank(30se) plank(30sec) ************************************* ...shower, back ex.. evening gimnasticAll-Star Weekend 
Last edited by Mudzinek on Sun Feb 27, 2011 3:29 pm; edited 1 time in total |
|  | | Mudzinek

Posts : 33 Join date : 2011-01-02 Age : 24
 | Subject: Re: Diary 35 days Sun Feb 27, 2011 11:59 am | |
|
30/35 Monday 21.02
morning/evening routine rest
31/35 Tuesday 22.02
morning/evening routine warm upholds3xbase(rest=stretch/only beetwen sets) pushups variations (14reps) dips (7reps) negatives pullups (7reps) asist pullups (14reps) asist pullups change grip (14reps) asist chinups (14reps) trcep dips (14reps) triceps extensions (14reps)
32/35 Wednesday 23.02
morning/evening routine rest swim
33/35 Thursday 24.02
morning/evening routinewarm upholds3xbase(rest=stretch/only beetwen sets) pushups variations (14reps) dips (7reps) negatives pullups (7reps) asist pullups (14reps) asist pullups change grip (14reps) asist chinups (14reps) trcep dips (14reps) triceps extensions (14reps)
34/35 35/35
morning/evening routine rest baskteball
Sunday
Big Test Today... |
|  | | Mudzinek

Posts : 33 Join date : 2011-01-02 Age : 24
 | Subject: Re: Diary 35 days Sun Feb 27, 2011 3:48 pm | |
| The first cycle ended How I feel ? Great  When I startedpushups - 14 dips - 3 chinups - 3 pullups - 2 Handstand Pushups - it's not for me Todaypushups - 40 dips - 12 chinups - 5 pullups - 5 Handstand Pushups - 3 One week brake (only cardio every day) and back to work  I need to work on my "pullups" I may have a weak grip,very soft hands ?? hang on the bar...hmm my record is 50sec :/ This is probably the only solution: "just hang whenever I can" ?? |
|  | | Tim

Posts : 856 Join date : 2010-10-13 Age : 31 Location : Loughborough, UK
 | Subject: Re: Diary 35 days Sun Feb 27, 2011 6:12 pm | |
| Nice work there Mudzinek  good improvements! For grip strength try the following, I used to use these when i was training my hands for rock climbing ----------------------------------------------------------------- These are done as 10 min exercises, start your timer and then start each exercise at the start of each minute. All of this is done on a pull up bar, drop off the bar between exercises (ie, each complete line below) Where it just says hang, do so with straight arms  They Don't look too bad... but don't be fooled by it, by the 10th minute even the easy is a bit of a challenge!! Enjoy!! Entry Level: Time | Task | 1st Minute | 15 sec hang | 2nd Minute | 1 pull up | 3rd Minute | 10 sec hang | 4th Minute | 15 sec hang, followed by 3 shoulder shrugs | 5th Minute | 20 sec hang, followed by 2 pull ups | 6th Minute | 10 sec hang, followed by 5 knee raises (or leg raises) | 7th Minute | 4 pull ups | 8th Minute | 10 sec hang | 9th Minute | 3 pull ups | 10th Minute | hang as long as you can |
Pretty easy so far  Intermediate Level: Time | Task | 1st Minute | 15 sec hang, followed by 3 pull ups | 2nd Minute | 2 pull ups, followed by 20 sec hang | 3rd Minute | 20 sec hang, followed by 15 sec 90* bent arm hang | 4th Minute | 30 sec hang | 5th Minute | 20 sec hang, followed by 4 pull ups | 6th Minute | 3 off set pull ups, each arm (use a towel or something to lower one side) | 7th Minute | 15 knee(leg) raises, followed by 15 sec hang | 8th Minute | 25 sec hang | 9th Minute | 15 sec hang, followed by 3 pull ups | 10th Minute | Hang as long as you can |
This is as far as I got, though to help train for the advanced I did a 19 min version, Mins 1-9 of intermediate followed by full easy level. Time for the KILLER! Advanced Level: Time | Task | 1st Minute | 20 secs hang, followed by 3 pull ups | 2nd Minute | 20 secs slightly bent arm hang, followed by either 20 secs L-sit or 20 knee(leg) raises | 3rd Minute | 5 pull-ups, followed by 25 sec hang | 4th Minute | Without getting off the bar, change grip/position one hand at a time x5, stay at each position for 5 secs (so a 30sec exercise), followed by 20 sec hang | 5th Minute | 20 sec single arm hang, followed by same with other arm | 6th Minute | 5 offset pull ups, both sides | 7th Minute | 30 sec 90* bent arm hang, followed by 15 sec straight arm hang | 8th Minute | 3 L-sit pull-ups, followed by either 5 sec front lever or 15 sec straight arm hang | 9th Minute | 20 sec hang on 2 fingers (each hand), followed by 3 weighted pull ups | 10th Minute | Maximum slightly bent arm hang, at failure drop into straight arm and hold till failure - no rest between each hang! |
[/quote] |
|  | | Mudzinek

Posts : 33 Join date : 2011-01-02 Age : 24
 | Subject: Re: Diary 35 days Sun Mar 06, 2011 4:55 pm | |
| "Strength training without equipment" Olivier LafayTime for the next five weeks Week 1 Day 1 MORNING EXERCISE
WARM UP BASE: yyy normal dips  5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 25s rest pump to increase5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 25s rest pump to increase5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 3min rest  1/2 fast chinups 5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 3min rest  a$$ pumping  5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 3min rest  crunches 10 reps 25s rest 10 reps 25s rest 10 reps 25s rest 10 reps 25s rest 10 reps 25s rest 10 reps 1,5min rest  5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 1min rest  15 reps 25s rest 15 reps 25s rest 15 reps 1min rest I added negativ pullup
5 reps 25s rest 5 reps 25s rest 5 reps 25s rest LEGS:squat 25reps 25s rest squat stride 25reps 25s rest squat 25reps 25s rest lift calf both feet 25reps 25s rest lift calf one leg 10reps 25s rest lift calf both feet 25reps 25s rest lunges 15reps 25s rest lunges 15reps BIG STRETCHING EVENING EXERCISE |
|  | | Mudzinek

Posts : 33 Join date : 2011-01-02 Age : 24
 | Subject: Re: Diary 35 days Wed Mar 09, 2011 11:04 am | |
| Week 1 Day 2 MORNING EXERCISE LOW ABS REST EVENING EXERCISE Week 1 Day 3
MORNING EXERCISE WARM UP BASE: B15 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 25s rest A35 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 25s rest A25 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 3min rest C15 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 3min rest E5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 3min rest G10 reps 25s rest 10 reps 25s rest 10 reps 25s rest 10 reps 25s rest 10 reps 25s rest 10 reps 1,5min rest H5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 25s rest 5 reps 1min rest K215 reps 25s rest 15 reps 25s rest 15 reps 1min rest negative pullup5 reps 25s rest 5 reps 25s rest 5 reps 25s rest EVENING EXERCISEGRIP ENTRY LVL |
|  | | Mudzinek

Posts : 33 Join date : 2011-01-02 Age : 24
 | Subject: Re: Diary 35 days Tue Mar 15, 2011 6:25 pm | |
| Feel s**t pain right shoulder something "stings" fucking arm  Always remember a good warm-up.. whazz up !! 1-2 week break Glucosamine + C vitamin... may help And start from the beginning of the cycle Only crunches pff and train legs  Can low stretch arm or dont touch it ?? |
|  | | Mudzinek

Posts : 33 Join date : 2011-01-02 Age : 24
 | Subject: Re: Diary 35 days Thu Mar 31, 2011 4:55 pm | |
| Better.. Today: 27 min jogging3 min abs ex LEGS:squat 25reps 25s rest squat stride 25reps 25s rest squat 25reps 25s rest lift calf both feet 25reps 25s rest lift calf one leg 10reps 25s rest lift calf both feet 25reps 25s rest lunges 15reps 25s rest lunges 15reps STRETCHING |
|  | | 1stratos1

Posts : 692 Join date : 2010-11-16 Age : 24 Location : Greece
 | Subject: Re: Diary 35 days Thu Mar 31, 2011 6:20 pm | |
| hey man how is ur shoulder? is it better? if u dont feel pain on movements i suggest to do some stuff like arm circles etc so it will go more blood to the area , if u feel pain when u do arm circles etc stop them and let it rest. Self massage and ice may help a bit. As for stretch it will help but be careful not to harm it , u dont want to make it worse.
As i see its about 15 days , if its still bad going to doctor is good idea.
Anyway good job doing leg and core workout when u cant workout upper body!!!
I wish u fast recovery!!!
|
|  | | K4lisPeluru

Posts : 678 Join date : 2011-03-23 Age : 28 Location : MALAYSIA
 | Subject: Re: Diary 35 days Fri Apr 01, 2011 12:07 am | |
| yo mudzinek, whats E by the way? |
|  | | Mudzinek

Posts : 33 Join date : 2011-01-02 Age : 24
 | Subject: Re: Diary 35 days Fri Apr 01, 2011 10:27 am | |
| E - pistols but very low (use door) Ohh i feel much better  first 3 day i can't sleep...For last week as you say:massage,stretch etc. Have a full range of motion.. that just weak,uptight muscle... i think so |
|  | | K4lisPeluru

Posts : 678 Join date : 2011-03-23 Age : 28 Location : MALAYSIA
 | Subject: Re: Diary 35 days Sat Apr 02, 2011 12:29 am | |
| SICK.. will give this routine a shot one day.. |
|  | | Mudzinek

Posts : 33 Join date : 2011-01-02 Age : 24
 | Subject: Re: Diary 35 days Sun Apr 03, 2011 6:26 pm | |
| Today: 1 or 2h play ball  3 min abs ex LEGS:2x jump squat 15reps 2x lift calf both feet 25reps lift calf one leg 10reps/10reps 2x jumps to box 10reps STRETCHING |
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