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 HolyMeg's Training Log

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MegDanny

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PostSubject: HolyMeg's Training Log   Fri May 11, 2012 11:59 am

hello everyone.. i will start writing my training log to keep track what i do so that i can improve more on my reps.. for now my weight is 62kg and height 170cm age 19 and just started doing leangains

please do comment,criticize or give some helpful tips if you can to help me improve..

DAY 1 ~

30 sec hold pull ups (30 top, 30 mid)
10 plyo pullups
45 dips (didnt do all the way.. a few stops for rest)
25 pullups (did in sets 10 + 5 + 5 + 5 with rests in between)
55 pushups (didnt do all the way.. a few stops for rest)

and i continue with some more pull ups

25 pullups (5+5+5+5+5 with longer rests in between because i was tired)

30 min jog



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K4lisPeluru

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PostSubject: Re: HolyMeg's Training Log   Sat May 12, 2012 1:26 am

im with you in this one.. lets motivate each other bro..
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Sat May 12, 2012 2:10 pm

zeMrCEO wrote:
im with you in this one.. lets motivate each other bro..

awesome! we need to achieve the barbarians requirement by the end of this year! Very Happy
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Sat May 12, 2012 2:18 pm

Day 2 (12/5/2012)~

went to the gym and today its all about legs!

squats using barbell with 15.9kg each side 10reps - 5 sets
leg curls (i dont know how much it weighs but it writes there 60) 10reps - 3 sets
leg extensions (same it just writes 100) 10reps - 5 sets
pistol squats 10reps left and right leg
calf raises 20kg dumbells each hand 20reps - 5 sets

i only used weights for my leg workouts because i have chicken legs and i need to get them bigger so that it will be proportionate with my body :S any tips for leg workouts do let me know!
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K4lisPeluru

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PostSubject: Re: HolyMeg's Training Log   Sun May 13, 2012 2:49 am

bro, as what i am informed, if you wanna get big legs, just do few sets of 6-8 reps squats and deadlifts (both with olympic bars). if you're new to this, start very light. twice a week and 2 days rest in between. since you go to a gym - make use of the advantage to go heavy (slowly with progressions) to hit your legs.
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Sun May 13, 2012 10:17 am

zeMrCEO wrote:
bro, as what i am informed, if you wanna get big legs, just do few sets of 6-8 reps squats and deadlifts (both with olympic bars). if you're new to this, start very light. twice a week and 2 days rest in between. since you go to a gym - make use of the advantage to go heavy (slowly with progressions) to hit your legs.

thanks for the tips! my legs are still sore from yesterday's workout.. i cant even walk properly XD
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Sun May 13, 2012 12:48 pm

Day 3(13/05/2012)~

Rest Day

legs still sore from yesterday i can barely walk so i guess today i should rest
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Fed X

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PostSubject: Re: HolyMeg's Training Log   Sun May 13, 2012 3:35 pm

yeah... 45lb bar back squats, pistols & weighted hill sprints will make your legs HUGE!!! you could even throw in some weighted jump squats/box jumps every once in a while too
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Tue May 15, 2012 6:02 am

beastly boy wrote:
yeah... 45lb bar back squats, pistols & weighted hill sprints will make your legs HUGE!!! you could even throw in some weighted jump squats/box jumps every once in a while too

haha thats awesome! thanks for the tips!
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Tue May 15, 2012 6:20 am

Day 4 (14/5/2012)~

bicep day! its all about working the biceps

chin up pyramid(1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1) rest between reps
chin up grip variations (wide-normal-close-normal) 5 reps each with rest in between
biceps 21's did bottom range, top range, full range, bottom range and top range.. 7 reps (with rest in between because i was tired lol)

this is how you do the biceps 21 for those who dont know


after that i did chin up hold for 30 seconds

train for one hand grip Smile
right hand chin up dead hang 30 seconds
left hand chin up dead hang 15+15 seconds (left grip seems to be weaker)

any tips for biceps body weight workout do let me know.. thanks to those who have shared tips with me Smile
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Wed May 16, 2012 3:12 am

Day 5(15/5/2012)~

jog for 30 min (around 4km)

today's workout is all about working the abs and core!
tried doing the back lever and i manage to hold for 10 seconds! thats quite an achievement for me Very Happy
front lever 5 reps 3 sets
leg raises(till toes touches the bar) 10 reps 3 sets
windshield wipers 10 reps 3 sets
half dragon flag (1 leg straighten the other leg tucked) 5 reps 2 sets (change leg for the other set)
L sit hold 20 seconds 3 sets

most of the workout i rest between sets

any tips and comments feel free to reply this post.. Smile
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Thu May 17, 2012 3:20 am

Day 6(16/5/2012)~

jog for 45min (around 6km)

triceps and chest!

max push ups (manage to do only 50 reps)
push ups variations (wide-normal-close-normal-wide) 10 reps each
max plyo push ups (clapping) 30 reps
pyramid push ups (1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps)

was really tired didnt do much :S
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K4lisPeluru

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PostSubject: Re: HolyMeg's Training Log   Thu May 17, 2012 3:51 am

awesome sunny
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Sun May 20, 2012 9:32 am

day 7(17/5/2012) - day 10(20/5/2012)

went on a vacation trip.. didnt workout at all.. sigh hope i can catch up :S
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K4lisPeluru

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PostSubject: Re: HolyMeg's Training Log   Sun May 20, 2012 10:03 am

i got my eyes on you dude.
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Mon May 21, 2012 3:22 am

zeMrCEO wrote:
i got my eyes on you dude.

haha ive been slacking! now ill try my best to get back on the track!
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Mon May 21, 2012 11:51 pm

Day 11(21/5/2012)~

jog for 45min (6km)

3 muscle ups
max pull ups 20 reps
max plyo pull ups 15 reps
30 sec hold pull ups (30 top, 30 mid)
pull up pyramid (1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1) rest between reps

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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Tue May 22, 2012 2:38 pm

Day 12(22/5/12)~

chin up max (i can only do 15 reps Crying or Very sad )
1 and a half hand chin up (right hand grip bar left hand grip right wrist) and vice versa for left.. only did 2 reps for right and left
chin up grip variations (close-normal) x2sets 10 reps for first set 5 reps for the other
biceps 21's (bottom-top-full range)x3sets 7 reps each (rests in between still cant do full yet Crying or Very sad )
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K4lisPeluru

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PostSubject: Re: HolyMeg's Training Log   Tue May 22, 2012 8:04 pm

gotta step up your game mate if we wanna get BBR by end of this year.
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Wed May 23, 2012 9:15 am

zeMrCEO wrote:
gotta step up your game mate if we wanna get BBR by end of this year.

haha yeah i know! its really hard if you're doing it alone.. will try to improve
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Wed May 23, 2012 10:39 am

Day 13(23/5/2012)~

High intensive interval training(HIIT) sprinting uphill 5 rounds..
it was really intense! HIIT workout is really good!

dragon flag 2 reps
back lever 10 seconds
front lever tucked 15 seconds
front lever 1 leg tucked 10 seconds left and right
front lever 5 reps
leg raises (toes touching the bar) 10 reps 3 sets
windshield wipers 10 reps 3 sets
dragon flag 1 leg tucked 5 reps left and right
L sit 30 seconds and (20 seconds x2 sets)

hoping that i can do more reps for dragon flag and longer hold for back and front lever and L sit! NEVER GIVE UP!
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K4lisPeluru

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PostSubject: Re: HolyMeg's Training Log   Wed May 23, 2012 10:49 am

holymeg! thats the spirit! you could do a straight FL for 5 secs? take a picture i wanna see bro!
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Thu May 24, 2012 12:03 am

zeMrCEO wrote:
holymeg! thats the spirit! you could do a straight FL for 5 secs? take a picture i wanna see bro!

haha nooo i cant! only tucked FL! still in training bro!
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Thu May 24, 2012 12:05 am

Day 14(24/5/2012)~

went to the gym for my legs

squats using barbell with 15.9kg each side 10reps - 5 sets
leg curls (i dont know how much it weighs but it writes there 60) 10reps - 3 sets
leg extensions (same it just writes 100) 10reps - 5 sets
pistol squats 10reps left and right leg and another 5 reps added for both legs
calf raises 20kg dumbells each hand 20reps - 5 sets
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Fri May 25, 2012 8:33 am

Day 15(25/5/2012)~

did the bar-barians forum challenge may 2k12(normal mode).. Duf counted 34 reps Smile
which you guys can do the judging by watching this vid


~road to BBR challenge training~
its a short workout but it is really painful to me.. keep in mind that the tiredness from the may 2k12 challenge is still there and im still a newbie Smile

55 pushups x3sets
40 pushups

yes i know its a really short one.. shall try to increase the sets in my next training Very Happy

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