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 HolyMeg's Training Log

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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Mon May 28, 2012 1:33 am

Day 16(26/5/2012)~

Rest Day

Day 17(27/5/2012)~

20 pullup 3sets
10 plyo pullups 3sets
30 seconds hold pull up (top)

getting even worse.. i guess no motivation? i will still keep on trying.. any tips for a great pullup routine please post up
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K4lisPeluru

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PostSubject: Re: HolyMeg's Training Log   Mon May 28, 2012 6:20 am

HolyMeg wrote:
Day 16(26/5/2012)~

Rest Day

Day 17(27/5/2012)~

20 pullup 3sets
10 plyo pullups 3sets
30 seconds hold pull up (top)

getting even worse.. i guess no motivation? i will still keep on trying.. any tips for a great pullup routine please post up

20 pullup straight for 3 sets is impressive.
just to share one of zef's pullup routine (if i interpret it correctly)

pullups-headbangers
2-2 x 4
4-4 x 4
6-6 x 4
7-7 x 4
8-8 x 4
9-9 x 4
10-10 x 4
reverse back to 2

so what u do is, 2 pullups first, hold the last rep with chin on top, and then do 2 headbangers, thats 1 set, u have to do 4 sets then only move to 4th rep. and every rep pullup must done with body completely straight and stiff (your only using your back bicep and core muscles)

try it. sunny
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Mon May 28, 2012 3:19 pm

K4lisPeluru wrote:
HolyMeg wrote:
Day 16(26/5/2012)~

Rest Day

Day 17(27/5/2012)~

20 pullup 3sets
10 plyo pullups 3sets
30 seconds hold pull up (top)

getting even worse.. i guess no motivation? i will still keep on trying.. any tips for a great pullup routine please post up

20 pullup straight for 3 sets is impressive.
just to share one of zef's pullup routine (if i interpret it correctly)

pullups-headbangers
2-2 x 4
4-4 x 4
6-6 x 4
7-7 x 4
8-8 x 4
9-9 x 4
10-10 x 4
reverse back to 2

so what u do is, 2 pullups first, hold the last rep with chin on top, and then do 2 headbangers, thats 1 set, u have to do 4 sets then only move to 4th rep. and every rep pullup must done with body completely straight and stiff (your only using your back bicep and core muscles)

try it. sunny

thats a really really good one! thanks bro!
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Mon May 28, 2012 3:25 pm

Day 18(28/5/2012)~

just found this video and would like to try the routine to increase my pull up reps



max pull ups

17-6-8-6-9

i dont know why my reps are like this but yeh its like that.. will try the next routine tomorrow!
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Mon Jun 04, 2012 2:53 pm

ive been slacking again because of vacation trips! will try my best to catch up! haha

Day 19-22(29/5/2012-1/6/2012)

REST DAYS! yes i know.. i even cheated on my lean gains thanks to awesomely good hotel buffet

Day 23(2/6/2012)

pullups-headbangers
2-2
4-4
6-6
7-7
8-8
9-9
10-10
9-9
8-8
7-7

will try doing it the right way with 4 sets each soon.. really tough workout!

Day 24-25(3/6/2012-4/6/2012)

a few REST DAYS since im busy with errands! zzzzzz -.-
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Tue Jun 05, 2012 1:16 pm

Day 26(5/6/2012)~

did this


i finished around 25-30min! not fast enough but i still finished it!
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Fri Jun 08, 2012 3:43 am

Day 27(6/6/2012)~
squats using barbell with 18.1kg each side 10reps - 5 sets
leg curls (i dont know how much it weighs but it writes there 70) 10reps - 3 sets
leg extensions (same it just writes 110) 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
back bridge with 4.5kg on stomach 30seconds hold - 3 sets

Day 28(7/6/2012)~
dragon flag 1 rep
back lever 10 seconds
back lever 1 leg tucked 20 seconds left and right
front lever tucked 20 seconds
front lever 1 leg tucked 20 seconds left and right
front lever 5 reps 3 sets
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 2 sets
L sit 20 seconds and (30 seconds x2 sets)
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Fri Jun 08, 2012 8:31 am

Day 29(8/6/2012)~

max pull up + 10kg vest 15-5-5-5-5-5-5-5-5-5 reps (rests in between reps)
max pull up no weights 15
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Sun Jun 10, 2012 9:01 am

Day 30(9/6/2012)~

Rest day

Day 31(10/6/2012)~

max chin up + 10kg vest 15-5-5-5-5-5-5-5-5-5 reps (rests in between reps)
max chin up no weights 15
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Fed X

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PostSubject: Re: HolyMeg's Training Log   Sun Jun 10, 2012 2:36 pm

Sais ability in insane!
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Mon Jun 11, 2012 1:44 am

beastly boy wrote:
Sais ability in insane!

thanks Very Happy
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Mon Jun 11, 2012 11:59 am

Day 32(11/6/2012)~

1. Zef's 5MD: 125 dips in 5 mins
manage to do 125 but close to 10 mins. not satisfied because my form was crap.

2. Pullup static hold top-mid-bottom 5 secs each x 10

3. BFC june normal mode

4. BFC june hard mode
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Sun Jun 17, 2012 9:59 am

Day 33-35(12/6/2012-14/6/2012)~

Rest Days

Day 36(15/6/2012)~

did 269 push ups

30-30-30-20-10-15-15-15-15-15-15-15-15-15-14 rests in between reps

Day 37(16/6/2012)~

Rest Day



Day 38(17/6/2012)~

pullups-headbangers
2-2 x 4 weight vest 10kg
4-4 x 4 weight vest 10kg
6-6 x 4 weight vest 10kg
7-7 x 4 no weight
8-8 x 4 no weight
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Fed X

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PostSubject: Re: HolyMeg's Training Log   Sun Jun 17, 2012 5:48 pm

so youre Sai? awesome bro!!! youre a beast/legend
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Mon Jun 18, 2012 10:42 am

beastly boy wrote:
so youre Sai? awesome bro!!! youre a beast/legend

I AM NOT SAI! haha how could you think im sai? ill take that as a compliment because SAI IS REALLY STRONG! Very Happy
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Mon Jun 18, 2012 12:22 pm

Day 39 (18/6/2012)~

dragon flag 1 rep
back lever 20 seconds
back lever 1 leg tucked 30 seconds left and right
front lever tucked 30 seconds
front lever legs opened wide 30 seconds
front lever 1 leg tucked 20 seconds left and right
front lever 5 reps 3 sets
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 2 sets

didnt do L-sits today because my abs were burning into flames! LOL
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Tue Jun 19, 2012 2:04 pm

Day 40(19/6/2012)~

chin ups + 10kg vest 15 reps
chin ups + 10kg vest static hold top-mid-bottom 5 secs each x 10
chin ups + 10kg vest 10 reps
biceps 21's did bottom range, top range, full range 7 reps 3 sets
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Sat Jun 23, 2012 1:27 pm

Day 41(20/6/2012)~

pull up + 10kg vest 15 reps
pull up + 10kg vest static hold top-mid-bottom 5 secs each x 10
pull up + 10kg vest pyramid 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1


Day 42(21/6/2012)~

dragon flag 3 reps
back lever 30 seconds
back lever 1 leg tucked 40 seconds left and right
back lever legs opened wide 40 seconds
front lever tucked 30 seconds
front lever legs opened wide 30 seconds
front lever 1 leg tucked 30 seconds left and right
front lever 5 reps 5 sets
leg raises (toes touching the bar) 10 reps 5 sets
windshield wipers 10 reps 3 sets
dragon flag 1 leg tucked 5 reps left and right 2 sets

Day 43-44(22/6/2012 - 23/6/2012)~

rest day
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Mon Jun 25, 2012 3:24 pm

Day 45(24/6/2012)~

Bar-Barian 5MD warm up

did it for only 4min! great achievement but my form for pullup was really bad a lot of kipping and swinging..


Day 46(25/6/2012)~

Pullup static hold top-mid-bottom 5 secs each x 5 with weight vest 10kg

pullups-headbangers with weight vest 10kg
2-2 x 4
4-4 x 4
6-6 x 4
7-7 x 4
8-8 x 4


max pull up 15 reps no weights
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K4lisPeluru

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PostSubject: Re: HolyMeg's Training Log   Mon Jun 25, 2012 7:39 pm

MegDanny wrote:
Day 45(24/6/2012)~

Bar-Barian 5MD warm up

did it for only 4min! great achievement but my form for pullup was really bad a lot of kipping and swinging..


incredible! post up a vid!
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Tue Jun 26, 2012 1:37 pm

K4lisPeluru wrote:
MegDanny wrote:
Day 45(24/6/2012)~

Bar-Barian 5MD warm up

did it for only 4min! great achievement but my form for pullup was really bad a lot of kipping and swinging..


incredible! post up a vid!


haha didnt record it.. maybe next attempt
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Tue Jun 26, 2012 3:43 pm

Day 47(26/6/2012)~

chin ups + 10kg vest 20 reps
chin ups + 10kg vest static hold top-mid-bottom 5 secs each x 10
chin ups + 10kg vest 15 reps
biceps 21's did bottom range, top range, full range 7 reps 3 sets 10kg vest
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Fri Jun 29, 2012 10:38 am

Day 48(27/6/2012)~


pullup + 10kg vest 20 reps
pullup + 10kg vest pyramid 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
pullup no weights wide-normal-close grip 5reps each

Day 49(28/6/2012)~

HSPU legs on wall 10 reps with some rests in between reps since i dont have the strength to do it straight

handstand hold legs on wall 1 min

200 pushups 10-30-30-30-15-15-15-15-15-15-10 didnt rush in doing this so i had lots of rests in between

Day 50(29/6/2012)~

tried littlebeastm abs workout which hurts A LOT! only did 1 superset since i cant go on with the dragonflags.. even during the first set i had to rest in between reps doing the dragonflags.. will train even harder to get 5 supersets! here are the routines :

10 windshield wipers
10 dragon flags
10 dragon flag extensions
10 dragon flag hip raises
10 slow situps
10 L-sit to V-sit
10 L-sit kicks
Max L-sit paddles

here is the video to those who wants to know how its done



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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Tue Jul 03, 2012 4:22 pm

Day 51-52(30/6/2012-1/7/2012)~

rest day


Day 53(2/7/2012)~

pullup weighted 10kg vest 20 reps
pullup + 10kg vest static hold top-mid-bottom 10 secs each x 10
pullup + 10kg vest 5 reps x 10 sets (total 50 pullups)
biceps 21 (pullup) no weights 3 sets

Day 54(3/7/2012)~

muscle up 8 reps
close grip muscle up 3 reps
muscle up 3-2-3-3 reps rests in between
chin up + 10kg vest 10 reps
chin ups + 10kg vest static hold top-mid-bottom 10 secs each x 10
chin up + 10kg vest pyramid
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MegDanny

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PostSubject: Re: HolyMeg's Training Log   Thu Jul 05, 2012 4:00 pm

Day 55(4/7/2012)~

10 windshield wipers
10 dragon flags
10 dragon flag extensions
10 dragon flag hip raises
10 slow situps
10 L-sit to V-sit
10 L-sit kicks
Max L-sit paddles

Day 56(5/7/2012)~

front lever 5 reps 5 sets
leg raises (toes touching the bar) 10 reps 5 sets
windshield wipers 5 reps 2 sets

i know i didnt do much the day before was really intense my abs were still sore!
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