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 KALISpeluru log

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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Wed Sep 05, 2012 11:24 pm

4/9/12

WARMUP
JUMPING JACKS - 50
HALF JUMPING JACKS - 25
WINDMILLS - 10 each side
HALF WINDMILLS - 15 each side
TRUNK SIDE STRETCH - 10 each side for 3 secs each

200m run

PULL
CLOSE GRIP PULLUP - 3
WIDE GRIP PULLUP - 3
CLOSE GRIP CHINUP - 3
BEHIND THE NECK - 3
PULLUP - 3
CLOSE GRIP PULLUP - 3

30 secs rest between sets

200m run

PUSH
DIPS - 15 x 3 sets
PUSHUPS - 10 x 2 sets
DIAMONDS - 10 x 2 sets
PUSHUPS - 10
WIDE PUSHUPS - 10
PUSHUPS - 10
DIAMONDS - 10
DIVE BOMBERS - 10

1 min rest between sets

200m run

5/9/12

WARMUP
JUMPING JACKS - 50
HALF JUMPING JACKS - 25
WINDMILLS - 10 each side
HALF WINDMILLS - 15 each side
TRUNK SIDE STRETCH - 10 each side for 3 secs each

200m run x 3

ABS
SIT UPS - 50
CRUNCHES - 50
FLUTTER KICKS - 30 each side
HALF SITUPS - 30
CRUNCHES WITH LEGS AT 90 DEGREES - 30
COBRA STRETCH - 15 secs x 2 sets
V CRUNCH - 20
GOOD MORNING DARLINGS - 40
LYING NECK ROTATION - 10 each side
LYING NECK LIFTS - 20

200m run

LEGS
LUNGES - 20 each side
HALF SQUATS - 50
CALF RAISES - 30 x 3 sets
HALF SQUATS - 50

200m run
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Mon Sep 10, 2012 8:39 pm

8/9/12

went for a Reebok event, did 50 pullups with a crossfit trainer and some burpees.

9/9/12

WARMUP
JUMPING JACKS - 50
HALF JUMPING JACKS - 25
WINDMILLS - 10 each side
HALF WINDMILLS - 15 each side
TRUNK SIDE STRETCH - 10 each side for 3 secs each

200M run

WEIGHTED PULLUPS WITH CHEST TOUCHING THE BAR (+5kg)
3 x 5 sets

200M run

MUSCLE UPS
3 x 5 sets

200M run

LUNGES - 20 each side
HALF SQUATS - 50
CALF RAISES - 30 x 3 sets
HALF SQUATS - 50

10/9/12

just felt like doing abs and core work with some running.
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Tue Sep 11, 2012 9:25 am

WARMUP
JUMPING JACKS - 50
HALF JUMPING JACKS - 25
WINDMILLS - 10 each side
HALF WINDMILLS - 15 each side
TRUNK SIDE STRETCH - 10 each side for 3 secs each

"ANGIE"

100 PULLUPS [mix grips]
100 PUSHUPS
100 SITUPS
100 SQUATS [half ROM]

time: 41 mins 57 secs
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Wed Sep 12, 2012 9:21 am

Part 1
50 flutterkicks (each leg)
50 situps
400m run
100 flutterkicks (each leg)
100 situps
400m run

time: 23 mins 05 secs

Part 2
"DEATH BY 10 METRES"
Set up 2 cones/points 10 meters apart. Each minute
complete one more trip across the cones
until you cannot continue within the
minute.

example
1st min - 10m
2nd min - 20m
3rd min - 30m
etc.

goes on until you cannot complete under 1 min.

score - incomplete 11th min at 100m

Part 3
"ONE MINUTE HELL"
jog run jump back walk anything as long keep moving

60 sec on, 60 sec rest
60 sec on, 50 sec rest
60 sec on, 40 sec rest
etc until
60 sec on, 10 sec rest
and then go back up until
60 sec on, 50 sec rest
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Thu Sep 13, 2012 9:19 am

DIPS + STATIC HOLD ON TOP

2-10-2

PULLUPS + DEADHANG HOLD

2-10-2

PUSHUPS + STATIC HOLD ON TOP

2-10-2

MU - 4 x 3 sets

FRONT LEVER TRAINING - 30 mins
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sat Sep 15, 2012 6:13 am

"TOSH"

3 rounds of: 200m+400m+600m
After each interval, rest the same duration
it took you to run the last interval.

average time

200m - around 1 min 40 secs
400m - around 4 min 30 secs
600m - around 6 min 40 secs
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Bevinator



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PostSubject: Re: KALISpeluru log    Sat Sep 15, 2012 6:57 am

As always great stuff man. I've noticed you've changed up your routines a fair bit lately since finishing Ramadan.... How are you finding it?
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PostSubject: Re: KALISpeluru log    Sat Sep 15, 2012 7:57 am

pflmagic wrote:
As always great stuff man. I've noticed you've changed up your routines a fair bit lately since finishing Ramadan.... How are you finding it?

very sharp, sir. I've tried to incorporate some crossfit and navyseal calisthenics into my routines.

reason being is that ive been neglecting cardio and perhaps never took it seriously for years and due to that, i felt that may have affect on the BBR. crossfit workouts offered me a solution to this problem.

apart from training, i also changed my diet, i was into LG last time, but i am fond of doing Islamic fastings in a weekly basis and Islamic approach on diet management after Ramadhan. i could explain to you this in more details if you are interested to know.

ive also dropped all dietary supplement (bcaa, whey protein) with the exception of fish oil, which is once in a while. all natural now.

and the result turned out to be positive. body feels a lot lighter when training and i could do pyramids with less break ups. i also could breathe a lot more. which is exactly what i needed. thanks for reading. Very Happy


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PostSubject: Re: KALISpeluru log    Sat Sep 15, 2012 8:05 am

Ah wonderful man, a great insight.
Very happy to see you're doing what works for you... I also think good cardiovascular endurance could really be another viable strength to completing BBR. But as for myself, at the moment; I don't enjoy it near as much as what I'm doing to warrant it into my routines.
Also the Islamic fasting sounds pretty interesting, If you could give us a brief rundown that'd be great man!
In terms of the supplements, I'm wholeheartedly with you on that one.
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PostSubject: Re: KALISpeluru log    Sat Sep 15, 2012 10:59 am

There are few recommended Islamic fasts that can be done through out the year other than the obligatory whole month of Ramadhan. Very Happy

1. Monday and Thursdays

Aishah narrated:
"The Prophet (upon him be peace) used to try to fast on Mondays and Thursdays."
[Reported in Tirmizi]

2. 13th, 14th, 15th of the lunar months

Narrated Abu Huraira:
My friend (the Prophet, upon him be peace) advised me to observe three things: (1) to fast three days a month; (2) to pray two rak`at of Duha prayer (forenoon prayer); and (3) to pray witr before sleeping.
[Reported in Sahih Bukhari]

3. The Fasting of Prophet David, every alternate days

Narrated `Abdullah bin `Amr:
The Prophet (upon him be peace) said to me, "The most beloved fasting to Allaah/God was the fasting of (the Prophet) David who used to fast on alternate days. And the most beloved prayer to Allah/God was the prayer of David who used to sleep for (the first) half of the night and pray for 1/3 of it and (again) sleep for a sixth of it."
[Reported in Sahih Bukhari]

The command of fasting

Allaah, the Creator said:

"O you who have believed, decreed upon you is fasting as it was decreed upon those before you that you may become righteous -"
[Qur'An 2:183]

Fasting as an experience and expression

Through fasting, a Muslim experiences hunger and thirst, and sympathizes with those in the world who have little to eat every day.

Through increased devotion, Muslims feel closer to their Creator, and recognize that everything we have in this life is a blessing from Him.

Wisdom behind fasting

A person who is fasting is commanded to do the obligatory duties and to avoid sinful acts. The Prophet (upon him be peace) said:

"Whoever does not abandon false speech, acting upon that (false speech) and (acts of) ignorance (i.e. sins), then Allaah/God has no need of him abandoning his food and drink." [Reported in Sahih Bukhari]

Fulfilling one’s desires leads to heedlessness and perhaps the heart becomes hardened and blinded from the truth. This is why the Prophet (upon him be peace) advised to eat and drink little, where he said:

"The Son of Adam (human beings) does not fill a vessel worse than his stomach." [Reported by Ahmad, An-Nasaa’ee and Ibn Maajah]

When to start fasting?

Narrated Sahl bin Saud:
When the following verses were revealed: 'Eat and drink until the white thread appears to you, distinct from the black thread' and of dawn was not revealed, some people who intended to fast, tied black and white threads to their legs and went on eating till they differentiated between the two. Allah then revealed the words, 'of dawn', and it became clear that meant night and day.
[Reported in Sahih Bukhari]

When to break the fast?

Narrated `Umar bin Al-Khattab:
Allah's Apostle said, "When night falls from this side and the day vanishes from this side and the sun sets, then the fasting person should break his fast."
[Reported in Sahih Bukhari]

Science in fasting





SUMMARY
1. Fast starts from dawn until sunset, in between sunset to dawn, one can eat as much as they want, but Islam encourages not to overeat.
2. Abstain primarily on food and drinks during the fast

BENEFITS IN TRAINING (personal experience)
1. Body feels lighter during fasted training
2. More energetic and stamina
3. May cause fatigue when aiming for high reps if you are new to fasted training, but the body will adapt at most in just a few weeks.
4. Fasted training should be done easier 1-2 hours before breaking the fast/sunset

.. i invite you to try out the real fasting.. sunny
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sun Sep 16, 2012 9:05 am

"FRENZY"
10 rounds of

Max crossfit burpees - 1 min
Max pullups - 1 min
Max tuck jumps - 1 min
Max jumping jacks - 1 min
Max distance run - 2 min
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Tue Sep 18, 2012 11:30 am

Pullups - 12 x 2 sets with 3 mins rest in between

Pullups (+5kg) chest to bar - 4 x 3 sets with 2 mins rest in between

Ukrainian pyramid pullups - W5 with 10 secs rest in between

"Death by Pullups"
1st min - 1 pullups
2nd min - 2 pullups
3rd min - 3 pullups
etc
until 10 min - 10 pullups

Downward pyramid pushups
20-18-16-14.. until 2
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Wed Sep 19, 2012 10:11 am

5 min slow pace jog

ABS & NECK
SIT UPS - 50
CROSSARM SITUPS - 50
FLUTTER KICKS - 30 each side
HALF SITUPS (not good form, more like crunches) - 30
CRUNCHES WITH LEGS AT 90 DEGREES - 30
LIZARD STRETCH - 15 secs x 2 sets
V CRUNCH (not good form) - 40
GOOD MORNING DARLINGS - 40
LYING NECK ROTATION - 15 each side
LYING NECK LIFTS - 25

"Lactate Shuttle"

5 min jog
2 min 30 secs walk
6 min jog
3 min walk
7 min jog

"Death by 10 metres"

1st min - 10m run
2nd min - 20m run
3rd min - 30m run
etc..

incomplete 11th min
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Thu Sep 20, 2012 8:58 am

"3 MIN ROUNDS"

22 DIPS
11 PULLUPS
28 PUSHUPS

with 2 mins rest in between rounds

do each round in 3 mins. remaining time left is added to 2 mins rest.

managed only 3 rounds. fourth round stopped at 5th dips.
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Fri Sep 21, 2012 10:57 am

50 flutterkicks (each side)
50 sit ups
400m run

8 mins 50 secs
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sun Sep 23, 2012 4:25 am

22/9/12

went for a fitness carnival. took part in body workout and yoga class.

23/9/12

5MD

50 pullups 100 pushups

broken down into

30-60
5-10
5-10
5-10
5-10

finished in 4:50

around 10 mins rest and then

(20 pushups + 3 MU) x 3

rest around 2 mins in between sets

around 5 mins rest and then

W6 Dips with 10 secs rest in between set

ended with skill work, front lever training for 30 mins
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Tue Sep 25, 2012 8:56 am

20 DIPS
10 PULLUPS
30 PUSHUPS

5 mins rest

Weighted (+8kg)

DIPS

20-12-10

PULLUPS

6-6-6

PUSHUPS

20-12-10

5 mins rest

MU - 3 x 3

5 mins rest

eagle claw 10 x 2
fingertip pushups 5 x 3
deadhang hold (2 hands) - 25 secs
deadhang hold (1 hand on bar, 1 hand on towel) - 45 secs each side x 2
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Wed Sep 26, 2012 8:55 am

15 mins walk

Flutterkicks 50 reps each side
Good morning darlings 50 reps
Crunches 50 reps
Situps 25 reps
Superman (for the hips) 20 each side
Prone flutterkicks 50 reps each side
Burt reynolds 30 secs hold each side
Hanging leg raises 20 reps
Lying neck rotations (each side) - 18 reps
Lying neck lifts - 28 reps

Front lever hold progressions (mixed variations) - accumulated hold of 5 mins

10 mins walk, every 2 mins do 20 squats.


Last edited by K4lisPeluru on Wed Oct 03, 2012 9:14 am; edited 2 times in total
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Thu Sep 27, 2012 9:05 am

5MU

rest 30 secs

45 DIPS

rest 5 mins

W5 PULLUPS with 10 secs rest each set

rest 5 mins

(25 PUSHUPS + 3 MU) x 4

rest 5 mins

eagle claw 10 x 2
fingertip pushups 5 x 3
deadhang hold (2 hands) - 25 secs
deadhang hold (1 hand on bar, 1 hand on towel) - 45 secs each side x 2
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Fri Sep 28, 2012 8:51 am

10 mins jog

Flutterkicks 50 reps each side
Good morning darlings 50 reps
Crunches 50 reps
Situps 30 reps
Superman (for the hips) 20 each side
Prone flutterkicks 50 reps each side
Burt reynolds 30 secs hold each side

Front lever hold progressions (mixed variations) - accumulated hold of 5 mins

Hanging leg raises 20 reps

Lying neck rotations (each side) - 20 reps
Lying neck lifts - 30 reps


Last edited by K4lisPeluru on Wed Oct 03, 2012 9:14 am; edited 1 time in total
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sun Sep 30, 2012 7:37 am

10 pushups then 10 second pushup top position hold

repeat until reach 100 pushups and 100 seconds hold under 5 minutes

rest

downward pyramid dips from 10 to 1 with tucked L-sit hold for 10 seconds after every set

rest

20 PULLUPS

rest

1 MU to downward pyramid bar dips from 10 to 1 with 10 secs bar dips top position hold every set

rest

eagle claw 10 x 2
fingertip pushups 5 x 3
deadhang hold (2 hands) - 25 secs
deadhang hold (1 hand) - 25 secs x 2 each side
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Tue Oct 02, 2012 10:38 am

7MU

rest

Weighted (+2.5kg) MU

3-3-2

rest

pyramid dips + hold top position after every set (amount time hold depend on the reps, for example 2 dips, 2 secs hold, 4 dips, 4 secs hold)

2-10-2

rest

pyramid pullups + hold top position after every set

2-10-2

rest

pyramid pushups + hold top position after every set

2-10-2

rest

eagle claw 10 x 2
fingertip pushups 5 x 3
deadhang hold (2 hands) - 25 secs
deadhang hold (1 hand) - 30 secs x 2 each side
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Wed Oct 03, 2012 9:13 am

10 mins walk + jog

Flutterkicks 50 reps each side
Good morning darlings 50 reps
Crunches 60 reps
Situps 35 reps
Superman (for the hips) 20 each side
Prone flutterkicks 50 reps each side
Burt reynolds 30 secs hold each side

L-sit progressions (mixed variations) - accumulated hold of 5 mins

10 mins jog
5 mins walk
10 mins jog
5 mins walk

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PostSubject: Re: KALISpeluru log    Wed Oct 03, 2012 9:21 am

Your workouts are very unique and challenging!!! Keep up the good work and good form always pays off
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Wed Oct 03, 2012 11:03 am

LIBhenchman wrote:
Your workouts are very unique and challenging!!! Keep up the good work and good form always pays off

the same goes to you. thanks mate. :-)
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