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 KALISpeluru log

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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Fri Jun 08, 2012 7:59 am

"Another simple one today, a pyramid consisting of muscle ups, push ups and burpees .We're gonna start with 2 push ups followed by 1 burpee then 2 muscle ups. Increase by 2 except for the burpees ,those stay at the same number. So it's 2 push ups, 1 burpee ,2 muscle ups then straight to 4 push ups, 1 burpee straight into 4 muscle ups. 2-10-2 a total of 50 push ups , 50muscle ups 10 burpees. As always the least break ups as possible." - Zef

the last time i did this was after the bar-barian 5 min warm up and had a lot of break ups in sets. today i attempted this again, a bit sore from yesterday's workout but no excuses.

pushup - burpee - muscle up

2 - 1 - 2
4 - 1 - 4
6 - 1 - 6
8 - 1 - 8
10 - 1- 8+2
8 - 1 - 6+2
6 - 1 - 6
4 - 1 - 4
2 - 1 - 2

it was a mental battle to finish this up.
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sun Jun 10, 2012 12:01 am

Bar-Barian 5 min warm up, took slightly longer this time because i was focusing more on the form.

50 pullups and 100 pushups - around 5 min 30 secs

here some clips as parts of the routine.

1. pyramid dip hold

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



2. pyramid pushup hold

hard to explain but it was something like this



3. pyramid pullup hold

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



and then just messing around.
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MegDanny

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PostSubject: Re: KALISpeluru log    Sun Jun 10, 2012 12:34 am

haih wish i could join you guys.. its really boring training alone.. haha
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sun Jun 10, 2012 12:39 am

MegDanny wrote:
haih wish i could join you guys.. its really boring training alone.. haha

come at leassst once in the morning bro. some of the guys come far just to train once a week as well.
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MegDanny

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PostSubject: Re: KALISpeluru log    Sun Jun 10, 2012 12:45 am

would love to join.. but on sunday morning i have my taekwando training and on weekday morning bad traffic jam :S
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Fed X

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PostSubject: Re: KALISpeluru log    Sun Jun 10, 2012 2:50 pm

awesome vids bro!
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Mon Jun 11, 2012 9:16 am

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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DuarteP

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PostSubject: Re: KALISpeluru log    Tue Jun 12, 2012 2:46 pm

Good workouts !
Kalispeluru, how did you improved your Muscle Ups without getting injured? Like doing 5-10 in each day?
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Tue Jun 12, 2012 10:05 pm

DuarteP wrote:
Good workouts !
Kalispeluru, how did you improved your Muscle Ups without getting injured? Like doing 5-10 in each day?

to be honest, i did suffer from doing MUs last time when i was new to it. my tendon was weak so i had to use mostly kipping while doing it and when you do it on high reps, say 6 and above, it will start to hurt my elbows, if you're new to it. not long after that, i had to put MU on hold and focus on the basics instead.

now i could safely say i could do MUs on a regular basis, but i never go more than 5 reps for every set recently. like i mentioned earlier, i do MUs at least once a week. but this just from my POV, i feel im still new to MU and you dont have to take up my advice. however if your new to doing MU, i suggest doing 3-5 reps per set is good enough. how many sets? up to you, as long as your elbow can breathe. keep going, but if start to hurt IMMEDIATELY STOP. you just have to work with the form (doing with less kipping) to make it more impressive. my opinion, its better to do 3 strict MUs as compared to 10 MUs with kipping. i will post up a vid of me doing MUs on friday if my camera doesnt die on me, hopefully. sorry for the lengthy post.

and ALWAYS ALWAYS warm up your shoulders, elbows and wrists. thanks for reading. sunny
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Tue Jun 12, 2012 10:12 pm

muscle ups

5-5-5-3-2-3-2-3-2-2-3

finished the sets with

muscle up-bar dip on top-pullup-static hold top-hold mid-hold Z pose (all one set without letting go of the bar)

3-6-6-10 secs-10 secs-5 secs

and then

pyramid dip hold each set 10 secs

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

pyramid pushups

4-8-12-16-20-16-12-8-4

then front lever training.
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DuarteP

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PostSubject: Re: KALISpeluru log    Wed Jun 13, 2012 6:20 am

Kalis it's the same with me... Sometimes I feel something on my right elbow and I stop. I only do 1 muscle up on each set (since i can't do more Wink), and I try to do between 5 to ten sets every day, but i know that i need to be carefull. One tip for warming up for MU is to do one or two sets of diamond pushups, full rom. It helps warming up the elbow
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Fri Jun 15, 2012 4:21 am

1. OLD BBR



2. Facebook Picture "Like" Pushup Challenge



then front lever training.
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sun Jun 17, 2012 12:09 am

Zef's B-B'day routine:

(1st set) 5 push ups, 5 pull ups, 5sec hold chin above, 5sec hold top of the head, 5sec dead hang, 5 more pull ups then end the set with 35 push ups.

(2nd set)10 push ups, 10 pull ups 10sec hold chin above, 10sec hold top of the head, 10sec dead hang, 10more pull ups then end the set with 35 push ups

(3rd set)15push ups, 15 pull ups 15sec hold chin above, 15sec hold top of the head, 15sec dead hang, 15more pull ups then end the set with 35 push ups.

(4th set) back to reps of 10 and 10sec holds but end push ups stay at 35

(5th last set) end with reps of 5 and 5secs holds
end with ***35***push ups.

finished off with front lever training.
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Haze

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PostSubject: Re: KALISpeluru log    Sun Jun 17, 2012 9:58 am

Nice, how do you feel after that training?
I'd love to try this with some diamonds instead of pushups
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sun Jun 17, 2012 8:03 pm

feels great. though i took my time doing it. no break ups on first and last set. i'd suggest not to change the pushups at the end (35) cause i think that works as a killer (if you do it 35 straight with good form), prob you can switch the starting pushup with diamonds but do whats comfortable for you. sunny
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Mon Jun 18, 2012 9:21 am

1. 5MD = 125 dips (aimed for lockouts)

done in 15 mins

2. 150 pullups (some shorties at the end)

done in less than 25 mins

3. front lever training

4. 5MD = 50 wide grip pushups, 50 shoulder width, 50 bar-baric diamond (all lockouts, full ROM)

done in less than 20 mins.
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Tue Jun 19, 2012 10:12 pm

1. OLD BBR - failed this time..

40-20-50-2 in 5 mins 20 secs

i was trying to get good form on MUs but body was way too fatigue from 40 20 50, but i was happy the dips and pushups felt a lot easier. definitely do it again.

2. swing pullups 5-5

rest then

deadhang explosive pullups 5-5

3. messed around at the park, front lever training

4. pyramid dip holds 10 secs after each set

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

5. pyramid pushups hold (hold on top each set when partner is doing the other reps)

1-3-5-7-9 (partner is doing 2-4-6-8-10)

rest then

10-8-6-4-2 (partner doing the odd numbers)

6. eagle claw 10x2
finger pushups 5-5-5
deadhang hold (both hands) - 25 secs
deadhang hold (uneven hand, 1 hand bar, 1 hand hold sweater wrapped around the bar) each side - 30-20 secs
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Thu Jun 21, 2012 10:13 pm

1. OLD BBR - failed again

40-20-50-4

start dips at 0:00 - form was good. satisfied. - end 0:40

start pullups at 1:30 - good form. satisfied. - end 2:00

start pushups at 2:45 - struggled as soon reach 40, but felt easier from the previous - end 3:30

start MUs at 4:45 - however, the first and the fourth MUs are like chimpanzees (1 hand over) - end at 5:30

need to work on those MUs. bringing me down. Sad

2. deadhang explosive pullups (first 2 sets chest touch the bar) 5-5-5

rest then

swing pullups (for muscle up training) 5-3-2

rest then

t-dip/bar dip with hold (5 secs) at bottom 2-2-2

3. pyramid pushups

20-18-16-14-12-10-10-10 x 2

4. eagle claw 10x2
finger pushups 5-5-5
deadhang hold (both hands) - 25 secs
deadhang hold (uneven hand, 1 hand bar, 1 hand hold towel wrapped around the bar) each side - 35-30 secs

i forgot to train front lever today!!!! Crying or Very sad

rest for now. OLD BBR again in 2 days!!!!




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Haze

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PostSubject: Re: KALISpeluru log    Fri Jun 22, 2012 4:32 am

K4lisPeluru wrote:
1. OLD BBR - failed again

start MUs at 4:45 - however, the first and the fourth MUs are like chimpanzees (1 hand over) - end at 5:30

need to work on those MUs. bringing me down. Sad

Same here, any ideas what to do? looks like we'v gotta to make some more MUs
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PostSubject: Re: KALISpeluru log    Fri Jun 22, 2012 6:55 am

i plan to do the old BBRs every 2 days probably for the next one month.

after old BBR, MU strengthening exercises (explosive deadhang pullups to chest, bar dips hold at bottom position)

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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sat Jun 23, 2012 11:25 pm

23/6/12

walk/brisk walking for 20-25 mins

light muscle up to front lever training

more FL training, it was just about FL.

24/6/12

switching things up a bit. trying out a more systematic approach. all exercises are done with good ROM (no shorties/half reps)

pre-warmup - flexibility and mobility

neck turns (left right up down, just to loosen up the neck)
shoulder circles
shoulder air presses, lat raises, back raises
wrist circles and wave
palm press one another (for elbow joint)
more elbow warm ups
pogo jumps

jumping jacks-mountain climbers-pushups (shoulder width/military presses)

5-5-5
4-4-4
3-3-3
2-2-2
1-1-1

no rest in between

warm up - OLD BBR

yup, nailed it this time.

40-20-50-5 in 4 mins 58 secs

Zef's workout

Late but great: need a ladder bar setup, if you don't have one just use a neutral grip, with the ladder bar, start from the left or the right side, get a brick or a 15lbs(6.8kg)+ dumbbell or weight: start with 5 pull ups then 5sec hold at top followed by 10 push ups, the brick should be placed on your lap as close as possible to your stomach.
Ten sets non stop, complete your ladder working from side to side. Total of 50 pull ups, 100 push up and 50 seconds of holds.

i did mine without a brick. but kept my legs at tucked position the whole time doing the pullups

around 30 secs rest between set

power training

MU - 1 x 6 sets

around 3 mins rest in between sets

strength training

explosive deadhang pullups (chest touch the bar) - 3 x 5 sets

around 90 secs rest in between sets

hypertrophy training

weighted dips (+5kg) - 11 x 3 sets

wide grip pullups (chin above the bar) - 9 x 3 sets

close grip bodyweight tricep extension - 11 x 3 sets

around 60 secs rest in between sets

endurance training

inverted rows - 15-12

pushups - 20-20-15-15-15-12

around 20 secs rest in between sets

core training

FL training, some L sits (pretty beat down by now)

stretch

all these are done in 2 hours. overall, it was a good workout and more satisfied.

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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Tue Jun 26, 2012 10:53 pm

pre warm up

1. shoulder circles

2. wrist warm up

3. elbow warm up

4. applied this -> http://www.hulsestrength.com/daily-bioenergizer-warm/

warm up

1. BBR

5 MU - 45 dips - 25 pullups - 55 pushups - 0 MU

all i can say is.. the first 5 MUs slowed down everything. dips and pushups were shorties/half reps and pullups were not good ROM. and i couldnt pull off the last MUs after the pushups.

time end at pushups - 4:28

2. Wingate warm up

pullup-pushup

1-10
2-10
3-10
4-10
5-10
6-10
7-10
8-10
9-10
10-10

around 20 secs rest each set

power training

1. MU - 1 x 6 sets

around 3 mins rest each set

strength training

1. explosive deadhang pullups (chest touch the bar) - 3 x 5 sets

around 2 mins rest each set

endurance training

1. dips

15-15-15-1

good ROM

2. inverted rows

15-15-7

i'd say poor ROM for this one.

3. pushups

20-20-20-20-20-15-5

good ROM.

around 20 secs rest each set.

core training

1. FL training

4 sets in total

stretch



Last edited by K4lisPeluru on Wed Jun 27, 2012 10:59 am; edited 1 time in total
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PostSubject: Re: KALISpeluru log    Wed Jun 27, 2012 2:07 am

What time of day do you most often workout? I'm trying to figure out when I have the most energy to exercise, but it seems that if I don't work out in the morning, it is hit and miss for a later time.
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Wed Jun 27, 2012 4:12 am

askariVilla wrote:
What time of day do you most often workout? I'm trying to figure out when I have the most energy to exercise, but it seems that if I don't work out in the morning, it is hit and miss for a later time.

i workout 3 times a week. all at 7 AM. seldom in the evening. im following LeanGains (intermittent fasting protocol) at the moment. so during my morning training, i workout with 99.5% empty stomach (i take a teaspoon of honey first thing in the morning and BCAA before and after workout) and i find myself with the most energy around this time. i train outdoors (at the park), so its great along with the fresh air in the morning.
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kfancy



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PostSubject: Re: KALISpeluru log    Wed Jun 27, 2012 3:26 pm

Great log, man. Your videos are legit! Looking forward to the July challenge? I might have to try the June one before the month is over
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