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 Mr. Chee-yo's Training Log

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K4lisPeluru

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PostSubject: Mr. Chee-yo's Training Log   Wed Mar 23, 2011 12:13 pm

Hey guys, my name is Muhammad Taufiq Tajuddin. you guys can call me fiq or ceo (pronounced chee-yo)

You can find me in facebook: http://www.facebook.com/fiqqymickey
Twitter: MrCEOparKING

ignore the funny names, i have been following up with this forum for a while and i thought of share my training so you guys could share your thoughts and leave comments to improve my condition.

so.. current goal is the new BBR req. i'm giving myself 10 weeks to get it done, probably more but i'll try.

shoutout to zef, vital and lbm. you guys inspire me. Smile

here are my statistics
height - 171cm
weight - 63.5kg

today's training:

Superset workouts

1a: Hindu/Partial Dive bomber pushup - 15
1b: Cable row (10kg each side) (its like a standing inverted rows) - 15
x 3

2a: Chin up - 12
2b: Shoulder dumbell press (6kg each side) - 12
x 3

3a: One arm chest fly (10kg each side) - 12
3b: Y deltoid raise cable (2.5kg) - 12
x 3

4a: Overhead rope tricep extension (20kg) - 12
4b: Bicep cable curl (12.5kg) - 12
x 3



5a: Slightly closer shoulder width Bench Press (30kg) - 10
5b: Wide grip Bench press (30kg) - 10
x 1

6a: Seated bicep curl - 10
6b: Seated alternate bicep curl - 10 each side
6c: Standing hammer curl - 10
6d: Standing alternate hammer curl - 10 each side
6e: Standing alternate side swing hammer curl (easy version) - 10 each side
(6kg each side)
x 1


Abs
7a: Plank one hand out at a time - 30 secs
7b: Toe touch - 30 secs
7c: Side crunch (elbow to knee) - 15 secs each side
7d: Mountain climber - 30 secs
7e: Bicycle - 30 secs
x 2


BEASTMODE BURNOUT!! Twisted Evil
8a: Pullup
8b: Diamond pushup
Upward pyramid 1,2,3,4,5
x 1


to be continued...

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PostSubject: Re: Mr. Chee-yo's Training Log   Thu Mar 24, 2011 6:20 am

so yesterday's training was mostly upper body..

hit the lower part for today.

Superset workouts

1a: Jump squats - 15
1b: Goblet squats (14kg) - 12
x 3

2a: Forward lunges (6kg each side) - 12 each side
2b: 1 leg hamstring curl (with swiss ball) - 20 each side
x 3

3a: Weighted crunch (5kg) - 20
3b: Side crunch (elbow to knee) - 15 each side
x 3

4a: Burpee with jump - 10
4b: Knee raises (its like jogging taking high steps) - 15 steps each side
x 3


5a: Scooby's narrow press (different version of skullcrusher) (18kg) - 10
5b: Close grip press (18kg) - 10
both done with EZ curl bar
x 1


Abs
6a: V crunch on bench - 30 secs
6b: Ankle side 2 side touch - 30 secs
6c: Alternate simultaneously 1 leg and 2 hands raise (both touching together, i dunno how to explain this exercise) - 30 secs
6d: Toe touch - 30 secs
6e: Spiderman plank (alternate legs kick side 2 side while planking) - 30 secs
x 1


LBM's Tricep Megasuperset (http://www.youtube.com/watch?v=1MRwdZLZ_fg)
7a: Bodyweight tricep with levels (1-5, level 5 is the highest) - 12
7b: Diamond pushups - 15
7c: Bench dips - 12
7d: Tricep stretch - 20 secs
x 5
1st set - tricep press lowest (level 1), diamonds good form
2nd set - tricep press level 2, diamonds good form
3rd set - tricep extension level 3, halfway diamonds
4th set - tricep extension level 4, halfway diamonds
5th set - tricep press+extension level 5, burnout diamonds


BEASTMODE BURNOUT!! Twisted Evil
8. Dips - max
x 1


to be continued..
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PostSubject: Re: Mr. Chee-yo's Training Log   Sat Mar 26, 2011 6:56 am

so its a saturday, and i always hit the park on this day with my friends to hit full calisthenics. Very Happy

one of LBM's routine (i modified some workouts, the reps and sets to adjust to my fitness level) Smile

1. 3 muscle ups-25 dips-12 pullups-30 pushups-3 muscle ups

2. Semi hspus (leg on bench, and i cant do handstands Crying or Very sad ) - 7
x 7

3. Dips - 10
x 5

4. Behind the neck pullup - 5
x 10


Superset
5a. Bodyweight tricep extension (high level) - 10
5b. Tuck pushup on handle (still bad form) - max (around 3-5 reps)
5c. Semi hspus (leg on bench) - 7
5d: Bodyweight tricep press (middle level) - 10
5e: Pushup - 10
x 3

Abs
6a: Semi dragon flag (hold at 70 degrees for 3-5 secs) - 3
6b: Crunches - 50
6c: L-seat kicks on dip bar - 10
x 5


7. i dunno what workout is this, hang on a bar first, bring your legs up to the bar, straighten your legs, and do pullups (not full form) - 3
x 7


BEASTMODE BURNOUT!! Twisted Evil

8a. Pullup
8b. Diamond pushups
Upward pyramid - 1,2,3,4,5

9. Beast static hold pullup
1 rep (10 seconds)
2 rep (10 seconds)
x 1


10. Pushups (Hands on a bench) - 10
x 10

11a. Dips - max
11b. Pullups - max
11c: Pushups - max


to be continous..


Last edited by zeMrCEO on Sun Mar 27, 2011 3:13 am; edited 1 time in total
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PostSubject: Re: Mr. Chee-yo's Training Log   Sun Mar 27, 2011 3:10 am

supposed to be my rest day but i can't help it by doing some statics pullups and training my horrible planche

LBM's static routine (modified)

1. 5 wide grip pullups and hold 10 seconds at top

2. 5 wide grip pullups and hold head against the bar, 10 seconds

3. 3 chin ups, hold 2 seconds every rep at top and middle

4. Phorm pullup hold for 10 seconds

5. Soldier/Military pullup hold 10 seconds both sides

6. Close grip pullup - max


7. static tuck planche on pushup handles- 5 secs
x 5

8. tuck planche on straight bar - 3-5 secs
x 5


9. Ether's fixation frenshis (http://www.youtube.com/watch?v=A6-eBYqS1y4) - 2 rounds

to the continue..
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PostSubject: Re: Mr. Chee-yo's Training Log   Mon Mar 28, 2011 4:44 am

weigh myself and i'm still at 63.5kg. hope it doesnt get any lower!

Superset workouts

1a: Ball squat with dumbell (swiss ball in between your back and a wall) 10kg each side - 12
1b: Static squat hold - 20 secs
x 3

2a. Stationary dumbell lunges (6kg each side) - 12 each side
2b. Alternate split jumps - 12 each side
x 3

3a. Weighted crunch (5kg) weight plate placed behind the head - 25
3b. I dunno what you call this.. do a side plank, hold a dumbell with the free arm up the air, and then curl it into the space in between your hips and the floor, and then bring the dumbell back up to starting position hope someone could figure the name for this. (6kg) - 10 each side
x 3

4a. Burpee with jump - 12
4b. Fast stationary jogs (low steps) - 20 secs
x 3

LBM's 6 pack ab workout: extreme ab routine [modified] (http://www.youtube.com/watch?v=Nm5_POuUypE)
5a. Windshield wiper (still bad form, legs not perfectly straighten) - 6 each side
5b. Semi dragon flag (hold at 70 degrees for a few secs then drop, raise back up again) - 10
5c. Leg raises - 10
5d. Hip thrust - 10
5e. Slow situp - 10
5f. Lsit to Vsit (i cant even do this properly, so i hold at L and tried to tweak it up to tiny V) - 10
5g. Lsit kicks - 10
5h. L sit paddle - max
x 1


to the bat mobile! ..
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PostSubject: Re: Mr. Chee-yo's Training Log   Tue Mar 29, 2011 9:02 am

did the bar-barian march 2k11 challenge..

chinup hold (easy mode) - 52 secs

just cranked up few muscle ups, pullups, dips, pushups..

to be continue..
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PostSubject: Re: Mr. Chee-yo's Training Log   Wed Mar 30, 2011 6:36 am

another day..

Superset workouts

1a: Spiderman pushup - 15
1b: Dumbell bent over row (10kg) - 12 each side
x 3

2a: Pullup - 15
2b: Arnold press (6kg each side) - 12
x 3

3a: Pushup - 20
3b: Cable high row (6kg) - 12
x 3

4a: One arm overhead cable tricep extension (10kg) - 12
4b: Dumbell bicep curl (6kg each side) - 12
x 3


LBM's Tricep Megasuperset (http://www.youtube.com/watch?v=1MRwdZLZ_fg)
5a: Bodyweight tricep with levels (1-5, level 5 is the highest) - 12
5b: Dips - 15
5c: Bench dips - 12
5d: Tricep stretch - 20 secs
x 3
1st set - tricep press lowest (level 1), dips good form
2nd set - tricep extension level 3, quarter dips (DYING)
3rd set - tricep press and extension level 5, quarter dips (DEAD TRICEPS)


6. Juice's Shrug-Bicep Curl-Shrug (18kg EZ barbell) - 15-10-15

BEASTMODE BURN OUT!! Twisted Evil

7a. Pullup
7b. Diamond pushups
Upward pyramid - 1,2,3,4,5


to be dead..
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PostSubject: Re: Mr. Chee-yo's Training Log   Thu Mar 31, 2011 6:45 am

another day!

bar-barian 2k11 march challenge 2nd attempt!
chin up hold (easy mode) - 66 seconds Very Happy

workout time..

1. Bench press 30kg-40kg-50kg - 10, 10 ,10

2. Smith Squat 20kg-30kg-40kg - 10, 10, 10

3. Pullup - 10, 10, 10

4. Barbell deadlift 30kg - 10, 10, 10

5. Smith bent over row 30kg-40kg-50kg - 10, 10, 10

6. Barbell stationary lunges 15kg - 15 each side

7. Military press - 15kg - 15, 15

8. Dumbell calf raise (4kg only with 1 hand, the other balance) - 15 each side


LBM's 6 pack ab workout: extreme ab routine [modified] (http://www.youtube.com/watch?v=Nm5_POuUypE)
9a. Windshield wiper (better form, but legs not perfectly straighten) - 10 each side
9b. Semi dragon flag (hold at 60 degrees for a few secs then drop, raise back up again) - 5, 5
9c. Leg raises - 10
9d. Hip thrust - 10
9e. Slow situp - 10
9f. Lsit to Vsit (i cant even do this properly, so i hold at L and tried to tweak it up to tiny V) - 10
9g. Lsit kicks - 10
9h. L sit paddle - max
x 1


BEASTMODE BURNOUT!! Twisted Evil

10a: Pullup
10b: Diamond pushups
Upward pyramid 1,2,3,4,5


Last edited by zeMrCEO on Thu Apr 07, 2011 10:54 am; edited 1 time in total
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PostSubject: Re: Mr. Chee-yo's Training Log   Sat Apr 02, 2011 9:19 am

did bar-barian april challenge 2k11

i did 2 attempts today, but i reckon second one was better cuz it was better form.

1st was 29 dips but wasnt good form, 2nd i did was 19 dips.. better.

and then i did daWalli's downward pyramid workout!!

1a. Pushup 30-29-28-27-26-25-24-23-22-21-20
1b. Pullup 10-9-8-7-6-5-5-5-5-5-5
1c. Dips 20-19-18-17-16-15-14-13-12-11-10
1d. Chinup 10-9-8-7-6-5-5-5-5-5-5


this workout is madness.. it took me at least less than 2 hours to finish this..

to be a crab..

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PostSubject: Re: Mr. Chee-yo's Training Log   Sun Apr 03, 2011 8:11 pm

this was actually yesterday's workout

1. Tim's -> http://bar-barians.forumotions.net/t2526-how-to-improve-your-grip-stamina-and-endurance
x 1 (easy mode)


2. Daniel's home tricep workout -> http://www.youtube.com/watch?v=6aRnAA_2DyI
all 4 sets


3. Static hold horrible planche training - 5 secs
x 5

4. horrible front lever training - 3 reps
x 5

5. Static tucked planche on pushup handles - 5 secs
x 5


to be hold..
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PostSubject: Re: Mr. Chee-yo's Training Log   Mon Apr 04, 2011 4:43 am

LOWER BODEH TODAY!!

ooh guess who's 64 kilos nowww???!! Very Happy

LBM's 6 pack ab workout: extreme ab routine [modified] (http://www.youtube.com/watch?v=Nm5_POuUypE)
1a. Windshield wiper (better form, but legs not perfectly straighten) - 10 each side
1b. Semi dragon flag (hold at 45 degrees for a few secs then drop, raise back up again) - 5, 5
1c. Leg raises - 10
1d. Hip thrust - 10
1e. Slow situp - 10
1f. Lsit to Vsit (i cant even do this properly, so i hold at L and tried to tweak it up to tiny V) - 10
1g. Lsit kicks - 10
1h. L sit paddle - max
x 1


Superset workoutss

2a: Dumbell Step up (4kg each side) - 15 each side
2b: Wall squat hold with dumbell (4kg each side) - 20 secs
x 3

3a: Dumbell stationary lunges (4kg each side) - 12 each side
3b: Ball squat with dumbell (4kg each side) - 12
x 3

4a: unknown name (lie down, legs and hands straighten together, hold a 2.5kg plate with both hands, raise one leg up and both hands simultaneously to reach the leg, alternate legs) - 12
4b: Side plank - 25 secs
x 3

5a: burpee with jump - 15
5b: Knee raises (its like jogging taking high steps) - 20 steps each side
x 3


Daniel abs routine (easy) -> http://www.youtube.com/watch?v=GA0PVpf9D98
did everything for 10 reps and 30 secs hold for statics excluding the swings
x 1


to be seen..


Last edited by zeMrCEO on Mon Apr 04, 2011 9:01 am; edited 1 time in total
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PostSubject: Re: Mr. Chee-yo's Training Log   Mon Apr 04, 2011 8:24 am

How did you find the grip workout? Smile

I love DaWalli's set Smile hard but good!
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PostSubject: Re: Mr. Chee-yo's Training Log   Mon Apr 04, 2011 9:07 am

Tim wrote:
How did you find the grip workout? Smile

I love DaWalli's set Smile hard but good!

sup tim, yeah man the grip workout is really good. i like it how there's sets where you have to hang by itself, do pullups, hang and do pullups. could feel the blood flowing going through my back. freaking smart workout. will try the intermediate when my body's not to bad from training soon!!

btw, do you think it'll be good and sufficient enough to repeat for like 3 sets for easy mode on rest days or just keep it to one?

daWalli's set is insane man.. but next is Doc's "warmup" which is definitely not a warm up LOL!!
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PostSubject: Re: Mr. Chee-yo's Training Log   Mon Apr 04, 2011 9:16 am

Untill you can get to the intermeadiate one, yeah i'd go for doing the easy one multiple times. None of the exercises (even of the hard) are very taxing, it's just the combination and the time constraints that kills your grip so it'll be fine to do on your days off Smile
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PostSubject: Re: Mr. Chee-yo's Training Log   Mon Apr 04, 2011 10:32 am

Tim wrote:
Untill you can get to the intermeadiate one, yeah i'd go for doing the easy one multiple times. None of the exercises (even of the hard) are very taxing, it's just the combination and the time constraints that kills your grip so it'll be fine to do on your days off Smile

POINT TAKEN.. THATS FREAKING SMART, THANKS BRAHH!!!

looking forward for your attempt in the april challenge. hopefully i'd be more competitive this time. Wink
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PostSubject: Re: Mr. Chee-yo's Training Log   Tue Apr 05, 2011 7:16 am

did bar-barian april 2k11 challenge hard mode.. attempted 3 times, i think 2nd take was the best so far.. anyways did some stuff after..

1. Daniel's home tricep workout -> http://www.youtube.com/watch?v=6aRnAA_2DyI
all 4 sets


some diamonds and bench dips..

2. Tim's -> http://bar-barians.forumotions.net/t2526-how-to-improve-your-grip-stamina-and-endurance
x 1 (intermediate.. but kinda cheated a bit here and there Razz)


to be continued!!!!
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PostSubject: Re: Mr. Chee-yo's Training Log   Wed Apr 06, 2011 8:59 am

here we goooo

Superset workouts

1a: Full dive bomber pushup - 15
1b: 1 arm cable row (12.5kg) - 15
x 3

2a: Chin up (partials) - 15
2b: Shoulder press dumbell (10kg each side) - 12
x 3

3a: Incline dumbell press (14kg each side) - 15
3b: Reverse cable fly (2.5kg) - 5, 5, 5
x 3

4a: Tricep pushdowns (25kg) - 12
4b: Hammer curls (10kg each side) - 12
x 3


DROP REPS!
5. Dips - 25-20-15-10-5

6. Pullups (partial) - 12-9-6-3

7. Pushups - 30-25-20-15-10-5


to be doink.

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PostSubject: Re: Mr. Chee-yo's Training Log   Thu Apr 07, 2011 10:59 am

one more time!!!

LBM's 6 pack ab workout: extreme ab routine [modified] -> http://www.youtube.com/watch?v=Nm5_POuUypE
1a. Windshield wiper (still bad form, legs are straighten) - 10 each side
1b. Semi dragon flag (hold at 70 degrees for a few secs then drop, raise back up again) - 10
1c. Leg raises - 10
1d. Hip thrust - 10
1e. Slow situp - 10
1f. Lsit to Vsit (i cant even do this properly, so i hold at L and tried to tweak it up to tiny V) - 10
1g. Lsit kicks - 10
1h. L sit paddle - max
x 1


2. Smith Squats - 25kg-35kg-45kg - 10, 10, 10

3. Deadlifts - 35kg-40kg-40kg - 10, 10, 10

4. Leg press - 70kg-90kg-110kg - 10, 10, 10


Daniel's killer calf workout [modified] -> http://www.youtube.com/watch?v=_dqN-1tmj7E
5a. stationary jog - 30secs-45secs-60secs
5b. calf raise - 20, 20, 20


some sets to train my planche on a straight bar..

to be continued..
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PostSubject: Re: Mr. Chee-yo's Training Log   Sat Apr 09, 2011 7:43 am

one more time!!
bar-barian april 2k11 challenge, normal mode attempt 2, 26 reps straight bar dips (my count)

1. Zef's warm up (modified)
3 muscle ups - 3 straight bar dips
*drops*
2 muscle ups - 2 straight bar dips


DROP REPS!

2. Dips - 30-25-20-15-10-5

3. Pullups - 20-15-10-5

4. Pushups - 30-25-20-15-10-5


fooled around with some other stuff..

to be continued!
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PostSubject: Re: Mr. Chee-yo's Training Log   Mon Apr 11, 2011 8:45 am

still at 64kg!

LBM's 6 pack ab workout: extreme ab routine [modified] -> http://www.youtube.com/watch?v=Nm5_POuUypE
1a. Windshield wiper (still bad form, legs are straighten) - 10 each side
1b. Semi dragon flag (hold at 70 degrees for a few secs then drop, raise back up again) - 10
1c. Leg raises - 10
1d. Hip thrust - 10
1e. Slow situp - 10
1f. Lsit to Vsit (i cant even do this properly, so i hold at L and tried to tweak it up to tiny V) - 10
1g. Lsit kicks - 10
1h. L sit paddle - max
x 2


2. Smith Squats - 30kg-40kg-50kg - 10, 10, 10

3. Deadlifts - 40kg-40kg-40kg - 10, 10, 10

4. Leg press - 80kg-100kg-120kg - 10, 10, 10


Daniel's killer calf workout [modified] -> http://www.youtube.com/watch?v=_dqN-1tmj7E
5a. stationary jog - 60 secs
5b. calf raise - 20
x 3


to be adios..
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PostSubject: Re: Mr. Chee-yo's Training Log   Tue Apr 12, 2011 4:52 am

pumping in some pushups..

LBM's pushup handles tutorial (didnt do all, reps and sets adjusted) -> http://www.youtube.com/watch?v=1MlcxTw9eKA


to be pushed..
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PostSubject: Re: Mr. Chee-yo's Training Log   Wed Apr 13, 2011 8:03 am

training mostly my lower body again..

Superset workoutss

1a: Dumbell Step up (4kg each side) - 15 each side
1b: Wall squat hold with dumbell (4kg each side) - 20 secs
x 3

2a: Dumbell stationary lunges (4kg each side) - 12 each side
2b: Ball squat with dumbell (4kg each side) - 12
x 3

3a: unknown name (lie down, legs and hands straighten together, hold a 5kg plate with both hands, raise one leg up and both hands simultaneously to reach the leg, alternate legs) - 12
3b: Side plank - 25 secs
x 3

4a: burpee with jump - 15
4b: Knee raises (its like jogging taking high steps) - 20 steps each side
x 3


Abs
5a: V crunch on bench - 30 secs
5b: Ankle side 2 side touch - 30 secs
5c: Alternate simultaneously 1 leg and 2 hands raise (both touching together, i dunno how to explain this exercise) - 30 secs
5d: Toe touch - 30 secs
5e: Spiderman plank (alternate legs kick side 2 side while planking) - 30 secs
x 3


6. Juice's Shrug-Bicep Curl-Shrug (21kg EZ barbell) - 15-10-15
x 2


getting stronger.. i like..

to be continued..
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PostSubject: Re: Mr. Chee-yo's Training Log   Thu Apr 14, 2011 6:13 am

pump it..

LBM's pushup handles tutorial (didnt do all, reps and sets adjusted) -> http://www.youtube.com/watch?v=1MlcxTw9eKA

one of LBM's pullup routine (modified)*
2 sets wide grip pullup
2 sets wide grip pullup (5kg)
2 sets chin up (5kg)
2 sets close grip pullup (5kg)
2 sets wide grip pullup (7.5kg)
2 sets chin up (7.5kg)
2 sets close grip pullup (7.5kg)
10 sets max pullups

* most pullups are partials.. maximum reps for each set is 5..

to be continued..
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PostSubject: Re: Mr. Chee-yo's Training Log   Fri Apr 15, 2011 7:48 am

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PostSubject: Re: Mr. Chee-yo's Training Log   Sun Apr 17, 2011 1:53 am

yesterday was pumpin some reps on the pullups and pushup handles..

today is day off

1. Tim's -> http://bar-barians.forumotions.net/t2526-how-to-improve-your-grip-stamina-and-endurance
x 2 with L-sit for first set, L-sit halfway on second set. (easy mode)
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