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 KALISpeluru log

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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Wed Jun 27, 2012 7:57 pm

thanks mate. yeap im looking forward for july. most probably i would try out june's normal mode again. lets do this. sunny
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kfancy



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PostSubject: Re: KALISpeluru log    Thu Jun 28, 2012 11:07 am

I'm game! I'll do the normal mode tomorrow and take a video of it.
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Thu Jun 28, 2012 11:17 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. BFC June 2k12 - Normal mode



power training

1. MU - 1 x 8 sets

around 3 mins rest between set

strength training

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

around 2 mins rest between set

hypertrophy training

1. close grip bodyweight tricep extension - 11 x 3 sets

around 1 min rest between set

endurance training

1. max pullups as many sets within 3 mins

10-5-2-2-2-1-1-1-1

2. max pushups as many sets within 3 mins

20-10-10-10-10-5-5

buyout

1. MU - 5 x 1 set

core training

1. inverted hang to FL hold - 2 sets

2. 1 leg horizons - 2 sets

3. windshield wipers - 1st set 4 reps, 2nd set 3 reps (each side)

stretch

....



FL progress, still trying to hold it.
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sat Jun 30, 2012 11:57 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. OLD BBR

40-20-50-3

was trying to beat my old time. man this req never gets easier. everything was good. i tried going more explosive with the dips. the last 3 MU was tiring.

end time at 3rd MU - 4:35

previous best record (OLD BBR complete) - 4:58

workout

1. pullup-headbanger/baby CTI

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

didnt count rest time, take turn with friends. i think we took around 30 mins to finish this.

power training

1. MU - 1 x 5 sets

around 3 mins rest in between sets

hypertrophy training

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

2. BW tricep ext - 11 x 3 sets

3. chinups - 8 x 3 sets

around 60 secs rest each set

endurance training

1. max dips within 3 mins

10-5-5-5-5-5

2. max pullups within 3 mins

5-5-2-2

3. max pushups within 3 mins

20-10-10-10-10

stretch


Last edited by K4lisPeluru on Sun Jul 01, 2012 10:35 am; edited 1 time in total
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blue hefner

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PostSubject: Re: KALISpeluru log    Sun Jul 01, 2012 8:53 am

Sick beard Shocked !
Nice workouts tho, those wrist&elbow warmup, can you explain it to me?
Im injured at the moment(tendonitis,irritated forearm muscles&elbow)... So when I come back, I need a good wrist&elbow warmup... just curious what warmup you do .
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sun Jul 01, 2012 9:24 am

blue hefner wrote:
Sick beard Shocked !
Nice workouts tho, those wrist&elbow warmup, can you explain it to me?
Im injured at the moment(tendonitis,irritated forearm muscles&elbow)... So when I come back, I need a good wrist&elbow warmup... just curious what warmup you do .

thanks mate. its my identity as a Muslim. Very Happy

as for the warm ups, i take bits and pieces from these.. and they work well for me. i used to have those irritated feeling last time (when i used not to warm up)

wrist warm up



i only do the wrist waves (after wrist circles in the vid), i prefer just shaking my hands off instead of doing wrist circles and prefer to keep the stretches after the workout.

and then i do this



ok dont be shock, i only do this just by HOLDING at the top position with the "grip". even just by doing that, you can feel the tension on the wrist, i suggest you holding with your knees on the floor to get used to it first. i hold it for around 6-10 secs. just 1 set.

elbow warm up



i take some of this. like the palm presses and elbow tensed placed by your sides.

...

hope these helps. i hope for fast recovery for you. all the best. sunny
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kfancy



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PostSubject: Re: KALISpeluru log    Sun Jul 01, 2012 4:29 pm

Nice job on the challenge! Awesome stuff. By the way I always do shoulder circles and that wrist warm up before I work out as well. I was going to do the challenge yesterday because I thought I'd be able to fit it inbetwren my cousin's wedding and his reception, but I was wrong. In going to do the July challenge though. I'm going to try to do each mode once. I'm thinking this Friday is normal. Will post the video when I do it!

Nice progress as always man
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sun Jul 01, 2012 7:57 pm

@kfancy - thanks man. your comments has been very motivating. i appreciate that you take the time to actually go through my logs. hope it helps. anyways, im planning to apply the july challenge as part of my drills. looking forward to see your attempt.
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Tue Jul 03, 2012 8:13 am

2/7/12

shoulder, wrist, elbow warm ups

1. BFC July 2k12 normal mode



15-15-15-15-10-10-10-9-10-10-10-10-10

149 reps

2. BFC july 2k12 hard mode

had a video but lazy to upload.

7-7-7-7-5-5-5-5-5-3-3-3-3

65 reps

3/7/12

warm up

1. shoulder circles

2. wrist warm up

3. elbow warm up

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

workout

BB5MD



50 pullups
100 pushups

completed in 4 mins 37 secs
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Fed X

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PostSubject: Re: KALISpeluru log    Tue Jul 03, 2012 3:09 pm

nice logs... nice numbers in there... Ill prob do "100 reps Chins/Pulls @ 45 lbs for time tomorrow"
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Tue Jul 03, 2012 10:23 pm

warm up

1. shoulder warm up

2. wrist warm up

3. elbow warm up

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

workout

30 dips 20 pullups 40 pushups x 4 sets
for time

objective
1. gain muscle endurance
2. add time factor
3. focus on ROM

1st set 30 - 20 - 40 in 4 mins

2nd set 20+10 - 10+5+5 - 20+10+10 in 5 mins 45 secs

3rd set 20+10 - 10+5+5 - 20+10+10 in 6 mins 25 secs

4th set 15+8+7 - 5+5+5+5 - 10+10+10+10 in 8 mins 18 secs

rest in between sets around 5-7 mins
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Fri Jul 06, 2012 8:02 am

5/7/12

1. BFC july 2k12 normal mode

21-18-13-3-6-3-4-6-7-8-2-5-5-5-4-5-5-5-2

117 reps

was focusing more on ROM.

6/7/12

warm up

1. shoulder warm up

2. wrist warm up

3. elbow warm up

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

strength training

1. MU - 3-2-2-2-2-2

rest around 3 mins in between sets

2. deadhang pullups (chest touch the bar, except for last set) (+5kg) - 3-3-3-3-3

3. bar dips (dip as low as possible with chest touch the bar and push back up until knees touch the bar) - 5-5-5-5-5

rest around 2 mins in between sets

hypertrophy training

1. BW tricep ext - 11-11-11

2. Dips (+5kg) - 11-11-11

3. chinups - 8-8-8

rest around 60 secs in between sets

forearms
eagle claw 10-10
fingertip pushups 5-5-5
deadhang hold - 25 secs
uneven hang hold (1 hand hold tower, 1 hand hold bar) - 45 secs each side x 2 sets

stretch

yeap, i worked out since last sunday so im gonna give myself a break tomorrow. peace and love.





Last edited by K4lisPeluru on Fri Jul 06, 2012 7:52 pm; edited 1 time in total
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Fed X

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PostSubject: Re: KALISpeluru log    Fri Jul 06, 2012 1:28 pm

nice MU's
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PostSubject: Re: KALISpeluru log    Sun Jul 08, 2012 12:11 am

thanks mr beast.

pre-warm up

the usuals, wrist, shoulder, elbows, bio energizer.

added uneven wrist pushups (1 hand standard push position, at the other back of the hand facing the ground) to warm up shoulders, elbow and wrist.

warm up

1. BBR

updates

5 MU - all explosive, i felt i was flying, those workouts before training the MUs really helped

44 dips (technically 45, good ROM till 40 but struggled from 41-44 and couldnt push up that last bit at 45)

25 pullups (was good until 20, 21-25 had to kip like im about to crash a window)

14 pushups (ROM was good, but muscles were out)

end time: 3:57

workout

the classic
30 dips 20 pullups 40 pushups x 4 sets for time

1st set 15+15 - 10+5+5 - 20+20 in 7 mins 20 secs

2nd set 20+10 - 5+5+5+5 - 20+20 in 9 mins

3rd set 20+10 - 5+5+5+5 - 20+10+10 in 8 mins 30 secs

4th set 15+10+5 - 5+5+5+5 - 15+15+10 in 10 mins 50 secs

rest around 5-7 mins between sets

stretch

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adinhd

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PostSubject: Re: KALISpeluru log    Sun Jul 08, 2012 7:19 pm

Masha'Allah brother, whats the plan for Ramzaan??
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sun Jul 08, 2012 7:59 pm

adinhd wrote:
Masha'Allah brother, whats the plan for Ramzaan??

yo akhi good to see another Muslim brother doing calisthenics as well. i still yet to finalise the plan for ramadhan but a general idea would be working out on training days 1-2 hours before breaking the fast. i know it sounds crazy but this is one experiment i would want to try out with myself.

i want to break the misconception that you will dramatically lose muscle when you workout in a fasted state. and i want to proof that with decent nutrition, you would still be able to perform as normal and Bi'iznillah, maybe better.

i will make a VLOG throughout ramadhan insyAllah to update any other brothers who are interested or have goals that will like to share during ramadhan. as for mine, in physical aspect to get the OLD BBRs time faster and spiritually to read the whole Qur'An during that month of ramadhan. insyAllah! please keep me in your duá brother.
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adinhd

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PostSubject: Re: KALISpeluru log    Sun Jul 08, 2012 8:52 pm

K4lisPeluru wrote:
adinhd wrote:
Masha'Allah brother, whats the plan for Ramzaan??

yo akhi good to see another Muslim brother doing calisthenics as well. i still yet to finalise the plan for ramadhan but a general idea would be working out on training days 1-2 hours before breaking the fast. i know it sounds crazy but this is one experiment i would want to try out with myself.

i want to break the misconception that you will dramatically lose muscle when you workout in a fasted state. and i want to proof that with decent nutrition, you would still be able to perform as normal and Bi'iznillah, maybe better.

i will make a VLOG throughout ramadhan insyAllah to update any other brothers who are interested or have goals that will like to share during ramadhan. as for mine, in physical aspect to get the OLD BBRs time faster and spiritually to read the whole Qur'An during that month of ramadhan. insyAllah! please keep me in your duá brother.

I was flicking through your youtube channel and I came across one of your videos, it'll be interesting to see your log, and vice-versa during Ramzaan especially Smile

Your training doesnt sound crazy at all, it's what you feel you can mentally push your limits to. I'm cool with that, anything is possible. On the nutrition aspects, hydration is important but if your training before breaking fast, that sounds good to me. I'll do abit of both, training before and/or after.

Keep up the training, and Quraan too, Salaams & Dua's brother! Very Happy
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PostSubject: Re: KALISpeluru log    Wed Jul 11, 2012 1:20 am

10/7/12

pre-warm up

the usuals, wrist, shoulder, elbows, bio energizer.

warm-up

1. OLD BBR

40-20-50-2

end time: 4:30

ngeeeh, was trying to beat my old time. Sad

power training

MU - 1-1-1-1-1

3 mins rest in between sets

stretch

11/7/12

warm up

the usuals, wrist, shoulder, elbows, bio energizer.

workout

the classic
30 dips 20 pullups 40 pushups x 4 sets for time

1st set 30 - 20 - 40 in 2 mins 59 secs

2nd set 20+10 - 12+8 - 20+20 in 6 mins 25 secs

3rd set 20+10 - 10+10 - 20+20 in 5 mins 53 secs

4th set 20+10 - 10+10 - 20+20 in 5 mins 37 secs

5-7 mins rest between sets

stretch
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Fri Jul 13, 2012 12:00 am

12/7/12

warm up

the usuals, wrist, shoulder, elbows, bio energizer.

power training

MU - 1-1-1-1-1-1-1-1

3 mins rest in between sets

strength training

1. deadhang explosive pullups (chest touch the bar) +5kg - 3-3-3-3-3

2. bar dips (chest touch the bar) - 5-5-5-5

2 mins rest in between sets

stretch

13/7/12

pre-warm up

the usuals, wrist, shoulder, elbows, bio energizer.

warm-up

did my friend's crew "brigade park workout - true brigade requirement"



5MU - 15 dips - 10 pullups - 10 chinups - 30 pushups
within 5 mins

finished time: 1:57

workout

the classic
30 dips 20 pullups 40 pushups x 3 sets for time

1st set 22+8 - 10+5+5 - 20+20 in 4 mins 43 secs

2nd set 20+10 - 5+5+5+5 - 20+20 in 7 mins 55 secs

3rd set 12+5+13 - 5+5+5+5 - 20+20 in 13 mins

5-7 mins rest between sets

stretch
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Fed X

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PostSubject: Re: KALISpeluru log    Fri Jul 13, 2012 2:13 pm

the classic
30 dips 20 pullups 40 pushups x 3 sets for time

1st set 22+8 - 10+5+5 - 20+20 in 4 mins 43 secs

2nd set 20+10 - 5+5+5+5 - 20+20 in 7 mins 55 secs

3rd set 12+5+13 - 5+5+5+5 - 20+20 in 13 mins





awesome
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PostSubject: Re: KALISpeluru log    Sun Jul 15, 2012 4:47 am

warm up

the usuals, wrist, shoulder, elbows, bio energizer.

workout

1. bar-brothers req (failed)

7 MU - 25 dips - 10 wide pullups - 25 pushups - 10 leg lifts - 3 MU

end time: 4:25

2. wide pushups-shoulder width pushups

3. pullups-pushups

(no 2. then move to no.3)

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

4. MU-bar dip (muscle up to bar dips)

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

5. pushups-pullups-static hold top mid bottom 5 secs each-pullups-pushups

5-5-static-5-35
10-10-static-10-35
15-15-static-15-35
10-10-static-10-35
5-5-static-5-35

stretch
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Thu Jul 19, 2012 4:25 am

17/7/12

100 pushups, less than 10 mins

18/7/12

pre-warm up

the usuals, wrist, shoulder, elbows, bio energizer.

warm up

1. OLD BBR (2009 version)

40-20-50-5

end time: 4:56
previous best time: 4:58

workout

classics

30 dips 20 pullups 40 pushups x 3 sets for time

20+10 - 10+10 - 20+20

1st set - 5 min 10 secs
2nd set - 5 min 10 secs
3rd set - 5 min 18 secs

rest 5-7 mins each set

stretch

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pflmagic



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PostSubject: Re: KALISpeluru log    Thu Jul 19, 2012 5:46 pm

You still training front lever dude?
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PostSubject: Re: KALISpeluru log    Thu Jul 19, 2012 8:04 pm

pflmagic wrote:
You still training front lever dude?

if you notice, ive been missing out on it for probably the past 2 weeks. haha, im so focused on BBR to the point i forgot to train FL at the very end of every workout like i used to last time. thanks for reminding.
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Fri Jul 20, 2012 9:10 pm

19/7/12

off day, still quite full from lunch

BB5M

only manage 50 pullups and 90 pushups.

20/7/12

warm up

the usuals, wrist, shoulder, elbows, bio energizer

workout

MU-bar dip hold-chin above the bar hold-head touching the bar (middle) hold-deadhang hold

static holds are one after another after the MU without dropping off the bar, each 5 secs

1 x 7 sets

around 3 mins rest between sets

explosive pullups +5kg (chest NOT touching the bar, was really out from the static holds)

5 x 3 sets

bar dips (chest touch the bar and push up back as high as possible)

5 x 5 sets

around 2 mins rest between sets

core

front lever training - inverted hang to front lever, 1 leg horizons

stretch
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