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 nguyen quang hung rountines

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nguyenquanghung

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Posts : 345
Join date : 2011-06-03
Age : 21
Location : Ha Noi Viet Nam

PostSubject: nguyen quang hung rountines   Thu Sep 15, 2011 11:58 pm

push up 10*3,jump rope 5 min,20*3 squat,2*3 pull up,30*3 sit up all to warm up
monday:
morning:push up 10*3,jump rope 5 min to warm up
3 sets of 10-15 pusedeo push up,3 sets max dips on the door(12-15)
3 sets of tuck planche push up(6*6),3 sets of 5 drop handstand to planche with the legs of the wall
afternoon:5 max normal push up(chest touch the floor),5 sets of max dips(30-40),3*3 back clapping,3*3 clock push up,3*3 of push up grab the wall,3*5 grand final

tuesday
morning:core workout
super sets:2*(dragon flag 5 reps,l sit 10-15 s,evey slow sits up 10reps,the brigde 20 s L-hanging leg rise 5reps,drop back lever 5 reps,v sit 10 s)
2*(full abs rolling,side to side L sit,tuck front lvel,super man push up)
after noon:3*max(4-7) handstand push up back again the wall,3*5baby freez to headstand push to handstand back again the wall,3*15tricep extensions,3*30 bench dips

wenesday
morning:3*max pull up,muscle up training 3*max behind neck training,3*7 wide pull up,3*7 side to side pullup
afternoon:fingertip push up 10,15,20,30.3*5 6 finger push up,one arm hanging 3*max,towel hanging 3*max

thursday:
morning
4*5 headstand push up on the bar,3*5wide headstand push up,3*5 behind neck headstand push up with leg touch the wall,3*5s one arm handstand plank,and training one arm headstand push up
afternoon
planche training
friday
morning:rest
afternoon:
special warm up:50 squat,50 calves rise,run 500 m
3 super set:squat at 40 kg(that is only weight i have),tuck jump 10 reps
3 super set:front squat at 40 kg,wind run
3 super sets:sissy squat with 40kg,frog leap 100 m
3 super set:20 one leg calves rise,5one leg calves rise with 40 kg 100 jumpe rope
run 200.rest 5 min.stair run:nearly 100 step,then 10*10 burpee with 10s rest every sets
i strech muscle alot
free handstand working in mon,wenes and friday
so what do you think
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nguyenquanghung

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Posts : 345
Join date : 2011-06-03
Age : 21
Location : Ha Noi Viet Nam

PostSubject: Re: nguyen quang hung rountines   Fri Sep 16, 2011 12:52 am

oh.i forgot.on firday,i do 3*20 pistol,and 3*10 one legged shirmp in the evening
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Fed X

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Join date : 2011-07-14

PostSubject: Re: nguyen quang hung rountines   Fri Sep 16, 2011 5:35 pm

WOW 60 pistols is AWESOME!!!
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