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 KALISpeluru log

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K4lisPeluru

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PostSubject: KALISpeluru log    Sat May 12, 2012 1:58 am

new log - putting more on focus to training and ever since i've been tracking my progress. will post everything. comments and critz are welcome. btw, i take my time on rest between exercises and i break my sets if i have to.. ROM for each exercise is more focused (make sure the reps are clean as what zef would say - last rep like the first one)

goal at the moment - BBR

enough talk, lets roll..

29/4/12
BB april challenge normal mode x 1
several reps of pistol squats

1st set = 5 MU - 12+12+12+9 dips - 10+10+5 pullups + 23+23+9 pushups - 5 MU
2nd set = 3+1 MU - 12+12+12 dips - 8+8+4 pullups + 23+20 pushups + 4 MU
3rd set = 1+2 MU - 7+7+7+6 dips - 5+5+5 pullups

1/5/12
BB april challenge normal mode x 2

1st set = 5MU - 17+17+11 dips - 12+8+5 pullups - 33+22 pushups - 4+1 MU

3/5/12
Several reps of pistols

1st set = 5 MU - 25+20 dips - 16+9 pullups - 40+15 pushups - 5 MU
2nd set = 4 MU - 2+4+6+8+10+6 dips - 2+4+6+8 pullups - 2+4+6+8+10+10+5 pushups - 4 MU
3rd set = 3 MU - 2+4+6+8+7 dips - 2+4+6+3 pullups - 2+4+6+8+10+5 pushups - 3 MU

5/5/12
Several reps of pistols

Pushups: 30/29/28/27/26/25/24/23/22
Pullups: 10/9/8/7/6/5/5/5/5
Dips: 20/19/18/17/16/15/14/13/12
Chinups: 10/9/8/7/6/5/5/5/5

pushup first, then pullup, dips then chins, repeat

6/5/12
eagle claw 10x2
fingertip kneel (legs on ground) pushup - 5-5-5
dead hang hold (2 hands) - 25-40-30-30 seconds

8/5/12
first set = 5 MU - 32+13 dips - 18+7 pullups - 45+10 pushups - 5 MU
second set 4 MU - 19+17 dips - 12+8 pullups - 25+20 pushups - 4 MU

9/5/12
knee leg raises x 1
tucked FL, L seat, tuck planche training
eagle claw 10x2
fingertip kneel (legs on ground) pushup - 5-5-5
dead hang hold (2 hands) - 25-53-37-31 seconds

10/5/12

do dips then pullups* then pushups, thats one cycle, repeat again with a rep cut by one. alternate dips and chair dips every set.
for example set 1 - dips-pullups-pushups
set 2 - chair dips-pullups-pushups
*can change grip for pullups to chinups whenever you want..
those with (/) are sets that have breaks (aka not straight set)
rest as long as you want between sets as long form is good

Dips: 32-10/10/10-10/10/8-10/10/6
Chair dips: 31-29-27
Pullups: 20-10/9-9/9-9/8-8/8-8
Chinups: 7-7/7
Pushups: 32-31-30-29-28-27(military/shoulder width)-26

eagle claw 10x2
fingertip kneel (legs on ground) pushup - 5-5-5
dead hang hold (2 hands) - 25-60-30-30 seconds

12/5/12
tucked FL - 20-38-30 seconds
squats (2 legs) 12-15-15


Last edited by zeMrCEO on Wed May 16, 2012 1:39 am; edited 2 times in total
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sat May 12, 2012 11:03 pm

13/5/12
5 MU + 5 bar dips + 5 Pullups .. all at one go without letting go of the bar
30 dips
15 pullups
40 pushups x 2
2-4-6-8-10 chin ups
5-10-15-20-15-10-5 pushups
15 pullups
40 bench dips x 2
5-5-5-5-2+3 MU
FL training progressions, freestyles, human flag progressions..


Last edited by zeMrCEO on Tue May 15, 2012 8:56 am; edited 1 time in total
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MegDanny

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PostSubject: Re: KALISpeluru log    Sun May 13, 2012 1:44 am

super strong bro! keep it up!
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Mon May 14, 2012 10:47 pm

14/5/12
body weight squats (2 legs) 15-20-20

15/5/12
5 MU - 30 dips - 20 pullups - 40 pushups x 3

and then i did another cycle of same thing, but i had to break a set on the MU.. dang..

3+2 MU - 30 dips - 20 pullups - 40 pushups

quite happy that i could do straight sets with the basics but i think form can be improve more. and between exercises i take enough rest so that i could do a straight set for the next exercise without breaking.

human flag progressions

eagle claw 10x2
fingertip kneel (legs on ground) pushup - 5-5-5
dead hang hold (2 hands) - 25-60-44-40 seconds

whole session lasted close to 2 hours.
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Wed May 16, 2012 1:38 am

16/5/12
front lever attempt - still struggling to keep a flat body
FL tuck 20 sec
FL leg thrust on air hold (not straight) 20 sec
FL tuck 42 sec

tuck planche - 14-8-8 sec

L seat - 10-9-9 sec
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Wed May 16, 2012 11:11 pm

17/5/12
"Very easy routine, it's better if you have a partner to do this one. "The Wingate duel" most of you seen me post a vid of O' and I doing this awhile back. It's one of my favorite routines that I do every time I get a chance to workout. **If you don't have push bar setup ,you can improvise with anything that you can change your push-up angle with**: it's basically a push up pyramid that you build twice in one set. You start with 1push up on the lower lever then another push up on the higher level, start with 1 all the way to 10, then 10 again then work you way down. A total of 220 in one set, to complete 5 sets is the goal. Try to find a partner to go back and forth with." - Zef

i did 5 sets. 1st set in 8 mins, last one in 20 mins. the whole 5 set lasted for a good 2 hours!!

total of 1100 bar push ups! this routine is simply brutal.
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sat May 19, 2012 12:20 am

19/5/12
still sore like crazy since last training..

morning

FL tuck 20 sec
FL attempt 2 sets
FL tuck with leg bended straight thrust at air 32-24 sec
BL attempt 1 set

squats - 15-23-23

eagle claw 10x2
fingertip pushups (hands on bench) 5-5-5
dead hang hold (2 hands) - 25-60-45-39 seconds

evening

pushups 10x10
pullup static hold top-mid-bottom - 5 secs each x 10
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sat May 19, 2012 11:55 pm

20/5/12

"I was gonna make the Niro set today's routine but it's too late now, instead we're gonna do a simple pyramid of pull ups & baby CTI's ,I call them that because that headbanger name sucks don't know who came up with that BS, anyway: we're gonna start with 2 pull ups-straight form(stiff as morning wood),on the last rep with your chin above the bar keeping your body straight you're gonna do 2 baby CTI's ,then repeat this time 4 of each, 2,2,4,4,6,6,7,7,8,8,9,9,10,10,9,9,-back to 2. Your body should be straight on every rep. This is one of the exercises I'm currently doing to prepare for Ukraine, I'll post a demo vid this afternoon." - Zef

from what i can decipher from this explanation, this is what i did..

pullups-headbangers/baby CTI's
2-2 x 4
4-4 x 4
6-6 x 4
7-7 x 4
8-8 x 4
9-9 x 1
8-8 x 4
7-7 x 4
6-6 x 4
4-4 x 4
2-2 x 4

had to break between pullup and HB at last set of 8 going up and first set of 9.
all done in 2 hours.
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paradigmjourney



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PostSubject: Re: KALISpeluru log    Sun May 20, 2012 4:41 am

beaaaast
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sun May 20, 2012 6:50 am

paradigmjourney wrote:
beaaaast

you da beast for your age. sunny
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Mon May 21, 2012 10:32 pm

22/5/12
one of zef's routine
there were break sets, for me.

1. Dip tuck to L seat a.k.a Dip kick, i did this with a partner, when its my turn, he's holding the dip bar on top position until my set is finished, vice versa

2-hold-4-hold-6-hold-8-hold-10-hold-8-hold-6-hold-4-hold-2-hold

2. Wingate duel pushups

high bar-low bar-ground
1-1-1
2-2-2
3-3-3
4-4-4
5-5-5
6-6-6
7-7-7
8-8-8
9-9-9
10-10-10
10-10-10
then reverse back to 1

3. Pullup-deadhang hold for 5 secs
2-hang-4-hang-6-hang-8-hang-9-hang-10-hang-8-hang-6-hang-4-hang-2-hang

and then just messing around in the park.
ps. back and forearm were slightly sore from last training. sunny
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Wed May 23, 2012 1:43 am

23/5/12

something light today

FL tuck hold - 25 secs
FL attempt - 3 sets
BL attempt - 2 sets
FL leg raised straight towards to bar, back straight hold - 39-22 secs

pushups
wide grip
2-4-6-8-10-8-6-4-2

shoulder width
2-4-6-8-10-8-6-4-2

bar-baric diamond (not full ROM, this is tough)
2-4-6-8-10-8-6-4-2

bodyweight squats (2 legs)
15-25-25

pullup static hold top-mid-bottom - 5 secs each x 10

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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Wed May 23, 2012 10:14 pm

24/5/12

50+15 pushups 20 pullups 25 dips

3 MU - 20+10 dips - 15 pullups - 30 pushups - 3 MU in 5 mins 49 secs
5 pullups - 23 dips - 13 pullups - 28 pushups - 5 pullups in 5 mins

pullup static hold top-mid-bottom-mid-top - 15 secs each
followed by 30+20 pushups

25+20+20 pushups 15 chinups 15 headbangers

MU x 3 sets
3+2 - 2+2+1 - 2+2+1
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sat May 26, 2012 11:54 pm

25/5/12
Ab wheel rollouts (kneeling) - 5-5-5
L seat - 17-17-14 secs

27/5/12
Bar-Barian 5 min warm up
50 pullups
100 pushups
complete time - 4 mins 55 secs



pushup-burpee-muscle up
2-1-2
4-1-4
6-1-2/2/2
8-1-2/2/2/2
10-1-2/2/1/2/2/1

then messing around the park.
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Digit

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PostSubject: Re: KALISpeluru log    Mon May 28, 2012 5:14 am

NIce beard man : D> !!!! Keep up !!! Didnt u feel a bit fatigue after the 5 min warm up ????
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PostSubject: Re: KALISpeluru log    Mon May 28, 2012 6:25 am

Digit wrote:
NIce beard man : D> !!!! Keep up !!! Didnt u feel a bit fatigue after the 5 min warm up ????

thanks for your compliment, just a part of being a Muslim. sunny

of course i did, it was more like a workout more than a warm up haha. i took around 10 mins rest before moving to the next workout, as you can see i had to break my muscle ups at the end because of the fatigue and the callouses pain on my palms (cause i dont use gloves). Sad
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Mon May 28, 2012 10:39 pm

28/5/12
pushups pyramid
2-4-6-8-10-8-6-4-2 x 3

29/5/12
pullups-headbangers/ CTI's
2-2 x 4
4-4 x 4
6-6 x 4
7-7 x 4
8-8 x 4
9-9 x 4
8-8 x 4
7-7 x 4
6-6 x 4
4-4 x 4
2-2 x 4

had to split my pullups and CTIs while downwards 4th set of 7 and 3rd set of 6.
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Digit

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PostSubject: Re: KALISpeluru log    Wed May 30, 2012 5:12 am

Lol ! . THe point is that u did them . Next time break the teeth instead of the sets and do them all . : D
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PostSubject: Re: KALISpeluru log    Wed May 30, 2012 11:41 pm

30/5/12

pushups

2-4-6-8-10-8-6-4-2 x 3

31/5/12

dips - pullups - pushups

36+14 - 23+7 - 53+17

20+20+5 - 16+11 - 40+23

20+20 - 15+9 - 31+23

20+15 - 12+9 - 30+19

15+15 - 9+9 - 20+13+9

11+10+4 - 5+5+5 - 15+10+10


Last edited by K4lisPeluru on Tue Jun 05, 2012 3:45 am; edited 1 time in total
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sun Jun 03, 2012 12:03 am

did 4 challenges today. only manage to record 3. the first one had a technical error with the camera (stopped recording twice).

1. June 20by12 - original vid - http://www.youtube.com/watch?v=vjb4FXva_f8

Close grip pullup - Hanging side leg raises - diamond pushup with one leg up - squat jump (half burpee) - dips

12 - 12 - 12 - 12 - 12

12 - 12 - 12 - 12 - 12

12 - 12 - 12 - 12 - 12

12 - 12 - 12 - 12 - 12

12 - 12 - 12 - 0 - 0

did another extra set because i was depressed (didnt get whole footage), but didnt complete last 2 exercises. haha. oh well, cant stop now.

2. June BFC Bar-baric mode


3. June BFC Hard mode


4. June BFC Normal mode


and then messing around in the park
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DuarteP

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PostSubject: Re: KALISpeluru log    Sun Jun 03, 2012 12:39 pm

Found it! Wink

I know that u can already do MU, i was asking that how many days per week did you did your MU progression workout to get it...
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PostSubject: Re: KALISpeluru log    Sun Jun 03, 2012 8:01 pm

hey mr portugal, thanks for making the effort to actually visit this log.

i do MUs at least once a week. doing consistent dips pullups and pushups through out the week helped me strengthen my elbow tendons, i dont feel as fatigue doing it now as compared to last time when just started doings MUs.

at the moment, i do kip (use momentum) when doing MU, but i try not to abuse it. sunny
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PostSubject: Re: KALISpeluru log    Mon Jun 04, 2012 12:36 pm

Thanks for the reply! Wink
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PostSubject: Re: KALISpeluru log    Tue Jun 05, 2012 3:49 am

4/6/2012

pushups
2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2

5/6/2012

June 20by12

Close grip pullup - Hanging side leg raises - diamond pushup with one leg up - squat thrust (half burpee) - dips

12 - 12 - 12 - 12 - 12

12 - 12 - 12 - 12 - 12

12 - 12 - 12 - 12 - 12

12 - 12 - 12 - 12 - 12



messed around with the bars

eagle claw 10x2
finger pushups 5-5-5
deadhang hold 25-60-60-60 seconds
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Wed Jun 06, 2012 11:10 pm

6/6/12

pushups

2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2

7/6/12

drop sets of

dips - pullups - pushups

41+9 - 25+5 - 55+15

35+10 - 15+12 - 35+28

22+18 - 14+10 - 33+23

20+15 - 13+8 - 30+19

18+12 - 13+5 - 22+20

then messing around with the bars.
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