Elite Bodyweight Training
 
HomeHome  CalendarCalendar  FAQFAQ  SearchSearch  MemberlistMemberlist  UsergroupsUsergroups  RegisterRegister  Log inLog in  

Share | 
 

 KALISpeluru log

View previous topic View next topic Go down 
Go to page : Previous  1, 2, 3, 4, 5, 6, 7, 8  Next
AuthorMessage
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: KALISpeluru log    Fri Oct 05, 2012 3:41 am

4/10/12

10 dips
5 pullups
15 pushups

rest

Weighted (+14kg) dips
10-10-8

rest

Weighted (+9kg) pull-ups
12-8-7

rest

(30 pushups + 3 MU) x 4

rest

eagle claw 10 x 2
fingertip pushups 5 x 3
deadhang hold (2 hands) - 25 secs
deadhang hold (right hand) - 35 secs x 2
deadhang hold (left hand hold towel, right hand hold bar) - 35 secs
deadhang hold (right hand hold towel, left hand hold bar) - 35 secs


Last edited by K4lisPeluru on Sat Oct 20, 2012 1:01 am; edited 1 time in total
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: KALISpeluru log    Fri Oct 05, 2012 9:11 am

Flutterkicks 50 reps each side
Good morning darlings 50 reps
Crunches 70 reps
Situps 40 reps
Superman (for the hips) 20 each side
Prone flutterkicks 50 reps each side
Burt reynolds 30 secs hold each side

1 min plank + 10 leg raises
50 sec plank + 10 leg raises
40 sec plank + 10 leg raises
etc.
until 10 sec plank + 10 leg raises

1 min jog, 1 min walk
1 min jog, 50 sec walk
1 min jog, 40 sec walk
etc.
until 1 min jog, 10 sec walk
then back up
1 min jog, 20 sec walk
1 min jog, 30 sec walk
until
1 min jog, 50 sec walk
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: KALISpeluru log    Mon Oct 08, 2012 2:33 am

7/10/12

8.5km interval walk + jog

rest

W5 Pullups

rest

W7 Dips

rest

(35 pushups + 3 MU) x 3
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: KALISpeluru log    Mon Oct 08, 2012 9:02 am

20lbs KB one hand clean and press

5 x 3 sets

25 Flutterkicks (each side)

Front Lever progressions (mixed variations) - accumulated hold of 5 mins
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: KALISpeluru log    Tue Oct 09, 2012 9:03 am

5MD - 50 pullups 100 pushups within 5 mins
broken down into

Pullups - Pushups
30 - 59+1
5 - 10
5 - 10
5 - 10
4+1 - 10

Time: 4:30



Weighted (+2.5kg) MU

3-2-2-1-1-1
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: KALISpeluru log    Wed Oct 10, 2012 8:53 am

10 mins jog

4 rounds of

20lbs one arm KB swings
20 secs on, 10 secs off (each side)

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

10 min walk cool down
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: KALISpeluru log    Thu Oct 11, 2012 9:11 am

15 pushups
5 pullups
10 dips

rest

Weighted (+15kg) dips
16-7-7

rest

Weighted (+10kg) pull-ups
15-5-4

rest

(40 pushups + 4 MU) x 2

rest

eagle claw 10 x 2
fingertip pushups 5 x 3
deadhang hold (2 hands) - 25 secs
deadhang hold (right hand) - 55 secs
deadhang hold (left hand hold bar, right hand hold towel) - 50 secs
deadhang hold (right hand) - 40 secs
deadhang hold (left hand hold bar, right hand hold towel) - 40 secs
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
Tim

avatar

Posts : 856
Join date : 2010-10-13
Age : 31
Location : Loughborough, UK

PostSubject: Re: KALISpeluru log    Thu Oct 11, 2012 12:45 pm

K4lisPeluru wrote:
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


Looks like you're getting close mate! You shooting for your wings by the end of the year then?
Back to top Go down
View user profile
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: KALISpeluru log    Fri Oct 12, 2012 3:39 am

thanks mate. the goal is to get em gold wings year end or earlier. im hoping to see you and other brother's BBRs as well. :-)
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
Bevinator



Posts : 244
Join date : 2011-07-14

PostSubject: Re: KALISpeluru log    Sat Oct 13, 2012 7:28 am

Good luck tomorrow brother!
Back to top Go down
View user profile
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: KALISpeluru log    Sun Oct 14, 2012 6:39 am

attempted BBR in the morning, i feel my body is not warmed up enough even with few hundred metres jog and dynamic stretches. body felt cold, probably because of the weather.

5 MU
45 DIPS
25 PULLUPS
30 PUSHUPS

dips form was more controlled, however i had to pause at 40th rep and struggled through 45

pullups were tough, but 25 is more manageable with less kipping now

pushups form was better, but was out of endurance

summary: better form than last attempt which was few months back. now to work on more on endurance.


Last edited by K4lisPeluru on Sat Oct 20, 2012 10:16 am; edited 1 time in total
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: KALISpeluru log    Mon Oct 15, 2012 8:58 am

14/10/12
after BBR attempt

downward pyramid dips + 5 sec hold at top position
10 to 1

10 beastmode neutral grip pullups (hit abs every 2 rep) x 2 sets

downward pyramid pushups + 5 sec hold at top position
10 to 1

15/10/12

3 rounds of

1 min jog, 1 min walk
2 min jog, 2 min walk
3 min jog, 3 min walk
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: KALISpeluru log    Tue Oct 16, 2012 10:20 am

15 pushups
5 pullups
10 dips

rest

weighted (+15kg) dips

20-5-6

rest

weighted (+10kg) pull-ups

19-1-4

rest

45 pushups then 2+2 MU

rest

45 pushups then 2+1 MU
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: KALISpeluru log    Wed Oct 17, 2012 10:04 am

Flutterkicks 50 reps each side
Good morning darlings 50 reps
Crunches 80 reps
Situps 45 reps
Superman (hip extension) 20 each side
Prone flutterkicks 50 reps each side
Burt reynolds 30 secs hold each side

8 rounds of
2 hand KB swings (20lbs)
30 secs on, 30 secs off

3 rounds of
Pushup plank (pushup hold top position)
1 min (do 3 pushups every 30 secs)



Last edited by K4lisPeluru on Sat Oct 20, 2012 9:09 am; edited 1 time in total
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: KALISpeluru log    Thu Oct 18, 2012 9:08 am

19kg dips - max reps
then
9kg dips - max reps
then
dips - max reps

for 5 sets

rest

19kg pullups - max reps
then
9kg pullups - max reps
then
pullups - max reps

for 3 sets

rest

45 pushups x 2 sets


Last edited by K4lisPeluru on Sat Oct 20, 2012 1:03 am; edited 2 times in total (Reason for editing : 19kg (22.2lbs + 20lbs vests) weights, not 18kg. calculation error.)
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
Rauliuxas

avatar

Posts : 92
Join date : 2012-07-30
Age : 23
Location : Kaunas

PostSubject: Re: KALISpeluru log    Thu Oct 18, 2012 9:13 am

K4lisPeluru wrote:
18kg dips - max reps
then
8kg dips - max reps
then
dips - max reps

for 5 sets

rest

18kg pullups - max reps
then
8kg pullups - max reps
then
pullups - max reps

for 3 sets

rest

45 pushups x 2 sets

Nice bro!Keep it up!
Back to top Go down
View user profile
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: KALISpeluru log    Thu Oct 18, 2012 11:07 am

i should be thanking you bro. btw, 10 sets is too much. hahaha.
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: KALISpeluru log    Sat Oct 20, 2012 9:08 am

was just messing around today..

(1 MU - 9 straight bar dips - 5 pullups - 11 pushups - 1 MU) x 5

all were done one shot in each set.

did not pay attention on rest time.

overall, it was a good short routine.

Pushup plank (pushup hold top position)
(do 3 pushups every 30 secs)
1 min 30 secs x 1
2 min x 2

tomorrow will begin "Mini BBR" phase 1, with strict rest time. till then, stay tuned..
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
Fed X

avatar

Posts : 2188
Join date : 2011-07-14

PostSubject: Re: KALISpeluru log    Sat Oct 20, 2012 5:08 pm

K4lisPeluru wrote:


pullups were tough, but 25 is more manageable with less kipping now

.



thats pretty awesome bro!!! congrats on that
Back to top Go down
View user profile
Fed X

avatar

Posts : 2188
Join date : 2011-07-14

PostSubject: Re: KALISpeluru log    Sat Oct 20, 2012 5:20 pm





The Kettlebell Combat Complex:



1A) Snatch x 5

1B) Clean & Press x 5

1C) Goblet Squat x 10

1D) Goblet Lunges x 10 (5 ea. leg)

1E) 1 arm high pull x 5

1F) 1 arm row x 5

1G) swings x 10



In a nut shell, anything with 1 hand gets 5 reps, anything with 2 hands on the kettlebell gets 10 reps.



Today I plan to use 3 versions of complexes: Barbell for 2 rounds, Dumbbell for 2 rounds, Kettlebells for 2 rounds.








another great KB workout
Back to top Go down
View user profile
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: KALISpeluru log    Sat Oct 20, 2012 8:08 pm

thanks bro, i cant do snatch and high pulls with 20 lbs at the moment but would replace it with swings and add this into my rest days. Very Happy
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: KALISpeluru log    Sat Oct 20, 2012 10:40 pm

Mini BBR phase 2 (failed)

(2 MU - 18 dips - 10 pullups - 22 pushups - 2 MU) x 2

(2 MU - 18 dips - 10 pullups - 22 pushups - 1 MU) x 1

1. each are done in 2 mins 24 secs with 4 mins rest in between

2. i could not manage 2 MU at the 3rd set

3. so there you go guys, stuck on phase 2, have to repeat again next week. the goal is to reach 4 sets in a row flawlessly.

4. summary - good short workout training for BBR!

L sit kicks to tucked L sit hold

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

Pushup plank (pushup hold top position)

2 min hold (3 pushups every 30 secs) x 3

eagle claw 10 x 2
fingertip pushups 5 x 3
deadhang hold (2 hands) - 25 secs, 35 secs, 45 secs, 45 secs, 30 secs

Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: KALISpeluru log    Mon Oct 22, 2012 4:14 am

Islamic Fasting mode: ON

few mins jog warm up

50 flutterkicks (each side)
50 good morning darlings

FL attempt x 3
tucked FL (knees over/infront the bar) - 10 to 15 secs x 4

hanging straight leg raises to stomach level - 10 x 3
windshield wipers - 5 each side x 3
knees to elbow (still working on it) - 10 x 3

2 min jog, 1 min walk x 6
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: KALISpeluru log    Tue Oct 23, 2012 8:46 am

Mini BBR phase 2 (passed)

(2 MU - 18 dips - 10 pullups - 22 pushups - 2 MU) x 4
each set done under 2 mins 24 secs
rest 4 min between sets

deadhang explosive pullups (high as possible, minimum chest touching bar every rep) 3 x 5 sets

pushups
max reps
60 secs rest
max reps
50 secs rest
etc..
until 10 secs rest
max reps
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: KALISpeluru log    Thu Oct 25, 2012 9:55 am

Islamic Fasting mode: ON

max reps 20kg dips
then
max reps 10kg dips
then
max reps dips

for 5 sets

max reps 20kg pullups
then
max reps 10kg pullups
then
max reps pullups

for 3 sets

pushups
(25+20) x 2


Last edited by K4lisPeluru on Thu Oct 25, 2012 7:37 pm; edited 1 time in total (Reason for editing : "rest" replaced by "then", to be specific maybe only 10-30 sec rest in between just to take off weight for next set)
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
Sponsored content




PostSubject: Re: KALISpeluru log    

Back to top Go down
 
KALISpeluru log
View previous topic View next topic Back to top 
Page 6 of 8Go to page : Previous  1, 2, 3, 4, 5, 6, 7, 8  Next

Permissions in this forum:You cannot reply to topics in this forum
 :: Training :: Training Routines :: Training Logs-
Jump to: