and the fasting month begins, im gonna be more casual for now, so here's what i did today around 1 hour before breaking the fast..

100 dips
100 pullups (mixed grips)
200 pushups

just focusing on the basics.

ramadhan training

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

deadhang explosive pullups +5kg (chest touching the bar this time)

5 x 3 sets

around 2 mins rest between sets

pyramid pushups

4-8-12-16-20-16-12-8-4 = 100

24/7/12

3 x 3 MU
100 dips
100 pullups
100 pushups

25/7/12

wide pushups-shoulder width

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



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

pushups

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

27/7/12

met up with another park crew 'brigade'. they were having a fitness assessment with their members so i thought of giving it a go.

categories

junior

25 pushups
5 pullups
5 chinups
25 pushups

within 3 mins

senior

25 pushups
10 pullups
10 chinups
25 pushups

within 4 mins

true brigade

5 MU
15 dips
10 pullups
10 chinups
30 pushups

within 5 mins

did all and passed. broke my fast with a date, water.. and cheeseburger.. had pizza later at night. muahahaha.

@MegDanny - haha yeah bro i had no access to other food except for A&W which was the nearest after i met with brigade.

just an update guys, i am currently doing ramadhan fasting as my IF, so there is no access to BCAA as for the moment or perhaps the next 20 days. however, i feel like giving up the BCAA once i start back my IF normally because i feel it has an effect to my performance. the brand i used to take on IF before ramdahan is by controlled labs "purple wraath" and scivation Xtend. i have to say its really good because i dont feel fatigue much while training fasted but bad at the same time because i feel like i get hit harder when i dont take it now at the moment. so before i develop reliance towards the supplement, i might consider just giving up BCAA completely.

however, i have to say, training after fasting for 12-13 hours is great. you feel really light and more stamina for some reason. but being realistic here, i do feel more fatigue and cant crank as much reps in a set because i am not used to training without BCAA and fasted for too long. my DOMS stay slightly longer but i feel like i have to adapt to this, i just have to, if those military guys or warriors could do it naturally, i can as well. only time will tell.

28/7/12

random visit to the park. cant remember what i did other than 25 pullups and some pushups.

29/7/12

wide pushups-shoulder width

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

10 x 5 sets of dips
5 x 10 sets of pullups

superset
1 neutral grip pullup
2 pushup

10 sets, no rest in between

for 2 rounds

BB5MD

35 pullups 70 pushups in 5 mins

forearm
eagle claw 10 x 2 sets
fingertip pushups 5 x 3 sets
deadhang hold
2 hands - 25 secs
1 hand - 25 secs each side
2 hands - 25 secs

some FL training and stretching

30/7/12

BFC july 2k12 normal mode

149 reps

31/7/12

BFC july 2k12 normal mode

160 reps

1/8/12 (first time pushing myself during the fasting month)

1. pyramid dips to shrug to top position static hold (seconds vary according to the reps)

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

2. pyramid pullups to deadhang hold (seconds vary according to the reps)

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

3. wide pushups-shoulder width pushups-static hold top position wide grip pushups (seconds very according to the reps)

4. pullups-pushups

(no.3 then move to no.4)

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

5. 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

Really strong workout, Brother

How did it feel? did you hit a wall at all?

thanks bro. you are very strong as well.

i felt like i got hit by a train. hahaha..

Great stuff man. Requirements by the end of the year... Let's do it!

that is the plan bro, im with you all the way.

i did this around 2pm and only sipping my first H2O at 730pm. hahaha.

modified kossacks - pullups - dips - windscreen wipers - pushups

12 - 12 - 12 - 12 - 12

12 - 11 - 12 - 12 - 12

12 - 12 - 12 - 12 - 12

12 - 12 - 12 - 12 - 12

tried this out and so happen to be a really good routine when you are really sore but at the same time cant help working out.

wingate duel, inspired by zef zakaveli

superset back 2 back elevated hands pushups (both hands holding onto a bar/bench)

higher bar-lower bar

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

for 3 rounds