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 Mr. Chee-yo's Training Log

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K4lisPeluru

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Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: Mr. Chee-yo's Training Log   Mon Apr 18, 2011 7:09 am

Tri-set lowerbody

1a: Jump squats - 20-15-12
1b: Ball squat with dumbell (4kg each side) 20-15-12
1c: Wall squat hold - 30secs-20secs-10secs

2a: Stationary lunges - 10-7-5 each side
2b: Hamstring curl with swiss ball - 20-15-12
2c: Hip bridge with swiss ball - 20-15-12


Superset
3a: Weighted crunch (10kg) - 30-25-20
3b: Hanging L raises - 15-12-10


4a: Closegrip pullup - 5
4b: Chinup - 5
4c: Underhand grip inverted row - 7
4d: Chinup curls - 7
x 1

5. 1 arm underhand grip inverted row - 5 each side
x 1


6.Juice's shrug-bicep curl-shrug (21kg) - 15-10-15
x 1


7. (mini) Explosive diamond pushups - 10
x 3

8. Tiger bend pushups - 5
x 3

9. Bodyweight tricep extension - 10
x 3

10. Straight bar dips - 7
x 3

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K4lisPeluru

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Age : 27
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PostSubject: Re: Mr. Chee-yo's Training Log   Tue Apr 19, 2011 9:23 am

day off

1. Tim's -> http://bar-barians.forumotions.net/t2526-how-to-improve-your-grip-stamina-and-endurance
x 2 with 5kg (easy mode), 30 secs rest each set
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K4lisPeluru

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PostSubject: Re: Mr. Chee-yo's Training Log   Wed Apr 20, 2011 9:27 am

day on

chimarraomate's -> http://bar-barians.forumotions.net/t2694-two-solid-routines-that-work
x 1 (option 1, 5x10sets, +5kg, L-sit, 60 secs rest each set)


2 mins rest

Pushup handles
- Standard pushups
1. Pyramid - 2-4-6-8-10-8-6-4-2
x 1 (rest is # of reps for each set in seconds)

2. Ukranian - 5-4-3-2-1-2-3-4-5-4-3-2-1-2-3-4-5
x 1 (rest is # of reps for each set in seconds)


2 mins rest

bodyweight Tricep extension
1. Pyramid - 2-4-6-8-10-8-6-4-2
x 1 (rest is # of reps for each set in seconds)
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K4lisPeluru

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PostSubject: Re: Mr. Chee-yo's Training Log   Sun Apr 24, 2011 2:22 am

yesterday's training.

chimarraomate's -> http://bar-barians.forumotions.net/t2694-two-solid-routines-that-work
x 1
option 1
superset
a: Pullups - 5
b: Dips - 7
10 sets, +5kg, 90 secs rest each set
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K4lisPeluru

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Age : 27
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PostSubject: Re: Mr. Chee-yo's Training Log   Mon Apr 25, 2011 7:12 am

yesterday's

1. Tim's -> http://bar-barians.forumotions.net/t2526-how-to-improve-your-grip-stamina-and-endurance
x 1 with 5kg (easy mode), L-seat


Pushup handles
- Standard pushups (+5kg)
1. Pyramid - 2-4-6-8-10-8-6-4-2
x 1 (rest is # of reps for each set in seconds)


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K4lisPeluru

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PostSubject: Re: Mr. Chee-yo's Training Log   Mon Apr 25, 2011 7:17 am

current weight now is 65.7kg!

1. Smith Squats (50kg) - 10x10sets, 60 secs rest each set

2. chimarraomate's -> http://bar-barians.forumotions.net/t2694-two-solid-routines-that-work
x 1 (option 2)


Abs
3a: Push through - 10
3b: Plank - 10 secs
x 10, back to back, no rest in between


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

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K4lisPeluru

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PostSubject: Re: Mr. Chee-yo's Training Log   Wed Apr 27, 2011 11:29 am

10 pullups, 10 diamonds, 90 secs rest
9 pullups, 9 diamonds, 80 secs rest
8 pullups, 8 diamonds, 70 secs rest
7 pullups, 7 diamonds, 60 secs rest
6 pullups, 6 diamonds, 50 secs rest
5 pullups, 5 diamonds, 40 secs rest
4 pullups, 4 diamonds, 30 secs rest
3 pullups, 3 diamonds, 20 secs rest
2 pullups, 2 diamonds, 10 secs rest
1 pullups, 1 diamonds, shower.
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K4lisPeluru

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PostSubject: Re: Mr. Chee-yo's Training Log   Fri Apr 29, 2011 9:33 am

bar-barian sub challenge and hard mode

beastmode burnout warm up - dips and pushups

Superset routines (modified) - inspired by LBM and SuperCibik

#1
1. Underhand inverted rows - max
2. Chin up curls - max
3. bodyweight Tricep extension lvl 1-4 (1 lowest, 4 highest) - 3 reps each level, level 1-2-3-4-3-2-1
4. bench dips with legs elevated - max
5. side2side pushups - max
6. pushups - max

#2
1. Leg on bench semi handstand pushup - max
2. Phorm pullup - max
3. incline pushups with handles - max
4. dragon flag raises on incline bench - max
5. diamond pushups - max

#3
1. beast shoulder pushups - max
2. muscle up - max
3. dips - max
4. incline pushups - max
5. wide pushups - max
6. pushups - max
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DuarteP

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PostSubject: Re: Mr. Chee-yo's Training Log   Sun Jun 03, 2012 11:32 am

Really nice workouts!
One thing... How many times per week did you did the MU progressions to get your Muscle Up?
Keep the good work!
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K4lisPeluru

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PostSubject: Re: Mr. Chee-yo's Training Log   Sun Jun 03, 2012 11:38 am

DuarteP wrote:
Really nice workouts!
One thing... How many times per week did you did the MU progressions to get your Muscle Up?
Keep the good work!

hey bro, it looks like you discovered my old log. my goal at the moment is Bar-Barian Requirement. check out my latest log under topic "KALISpeluru training log". sunny
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