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 KALISpeluru log

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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sun Jul 22, 2012 11:43 am

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.
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Tue Jul 24, 2012 4:17 am

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
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Wed Jul 25, 2012 6:45 pm

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
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sat Jul 28, 2012 4:56 am

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.
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MegDanny

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PostSubject: Re: KALISpeluru log    Sun Jul 29, 2012 4:46 am

K4lisPeluru wrote:
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.

woah bro cravings makan cheeseburger and pizza for buka? hahaha
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sun Jul 29, 2012 9:23 am

@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
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MagneticSun



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PostSubject: Re: KALISpeluru log    Sun Jul 29, 2012 9:51 pm

K4lisPeluru wrote:


however, i have to say, training after fasting for 12-13 hours is great. you feel really light and more stamina for some reason.


I totally agree with this statement. Everyday I feel like I could have done more and more. Im just short on time. I also feel more tight, more cut, so to speak. I will continue to study myself and push my limits.

It's encouraging watching other fasters
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MegDanny

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PostSubject: Re: KALISpeluru log    Tue Jul 31, 2012 10:06 am

K4lisPeluru wrote:
if those military guys or warriors could do it naturally, i can as well. only time will tell.

insyaAllah we can do this bro! but i myself never tried training while fasting this month since I'm working in the evening :S
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Wed Aug 01, 2012 11:54 am

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



Last edited by K4lisPeluru on Sat Aug 04, 2012 3:24 am; edited 1 time in total
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MagneticSun



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PostSubject: Re: KALISpeluru log    Wed Aug 01, 2012 1:11 pm

Really strong workout, Brother

How did it feel? did you hit a wall at all?
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Thu Aug 02, 2012 1:45 am

thanks bro. you are very strong as well.

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



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PostSubject: Re: KALISpeluru log    Thu Aug 02, 2012 2:01 am

Great stuff man. Requirements by the end of the year... Let's do it!
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Thu Aug 02, 2012 6:40 am

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

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Geronimo

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PostSubject: Re: KALISpeluru log    Thu Aug 02, 2012 1:12 pm

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

let me get in on that...we got this
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Fri Aug 03, 2012 11:53 am

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
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sun Aug 05, 2012 1:42 pm

4/8/12

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

1 round only

pullups static hold

top-mid-bottom (5 secs each) x 6 sets

forearm
eagle claw 10 x 2 sets
fingertip pushups 5 x 3 sets
deadhang hold (2 hands) - 25 secs
deadhang hold (1 hand) - 20 secs each hand
deadhang hold (2 hands) - 25 secs

5/8/12

MU to bar dip hold to chin above the bar hold to middle hold to deadhang hold (5 secs each hold) all without letting go of the bar.

1 x 6 sets
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Mon Aug 06, 2012 12:18 pm

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

buyout - 3 MU
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Wed Aug 08, 2012 11:20 am

7/8/12

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

8/8/12

1. dips leg raises to top position static hold (seconds vary according to the reps)

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

2. pullups to top position 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
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sun Aug 12, 2012 1:05 pm

10/8/12

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

12/8/12

BEASTMODE REPPINNN OUTT

50 PUSHUPS (not full ROM, more like 1/4 rep or i call it SHORTIES) for WARM UP

DIPS

10 reps then 5 second hold on top
9 reps then 5 second hold
etc..
until 1 rep

NEUTRAL GRIP PULLUPS WITH SOME RAGGIN ON THE ABS EVERY 2 REPS

14 reps x 2 sets

MU-BARDIPS-MU-BARDIPS-MU-BARDIPS-MU-BARDIPS-MU-BARDIPS

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

all without letting go the bar in a set

for 3 sets

for glorryyyyy...
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Wed Aug 15, 2012 8:03 am

13/8/12

BEASTMODE REPPINNN OUTT

50 PUSHUPS (not full ROM, more like 1/4 rep or i call it SHORTIES) for WARM UP

DIPS

10 reps then 5 second hold on top
9 reps then 5 second hold
etc..
until 1 rep

NEUTRAL GRIP PULLUPS WHILE TRAVERSING THE MONKEY BARS

didnt count the reps

FREESTYLE MU TRAVERSING THE MONKEY BARS

no rep counting, i think in total i did almost 10 MUs (not one shot)

14/8/12

BARBELL BACK SQUAT - 20KG - 10 x 4 sets

BARBELL LUNGES - 20KG - 10 (each leg) x 4 sets

BARBELL SUMO SQUAT - 20KG - 10 x 4 sets

some cardio after that

15/8/12

CALISTECHNIC KINGZ 5 DOWN WARMUP
JUMPING JACKS-MOUNTAIN CLIMBERS-WRIST PUSHUPS

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

50 PUSHUPS (FULL ROM) for time: 50 straight in 45 seconds

DIPS + STATIC HOLD ON TOP

2-10-2

PULLUPS + STATIC HOLD ON TOP

2-10-2

WIDE GRIP PUSHUPS-SHOULDER WIDTH PUSHUPS + STATIC HOLD WIDE GRIP

2-10-2
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Tue Aug 21, 2012 10:50 am

17/8/12

50 SHORTY PUSHUPS x 2 sets (WIDE & SHOULDER WIDTH) for WARM UP

DIPS

10 reps then 5 second hold on top
9 reps then 5 second hold
etc..
until 1 rep

NEUTRAL GRIP PULLUPS WHILE TRAVERSING AND RAGGING EVERY 2 REPS

8 x 2 sets

PUSHUPS

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

18/8/12

5 min JOG

TABATA BURPEES (30 secs work, 30 secs rest) x 8 rounds

WALK-JOG-RUN x 5 rounds
3-2-1 ratio

19/8/12

MU - 3 x 3

2 mins rest in between

HOBOS ROUTINE
20 DIPS
10 PULLUPS
25 PUSHUPS

within 3 mins, for 5 rounds
stopped at 4th round at 13 DIPS
2 mins rest in between rounds

21/8/12

CK 5 DOWN WARM UP

HOBOS ROUTINE
20 DIPS
10 PULLUPS
25 PUSHUPS

within 3 mins, for 5 rounds
2 mins rest in between rounds

PLANCHE HOLD WITH BOTH FEET ON THE GROUND (focusing on shoulder loading) SUPERSET WITH 10 HANGING LEG RAISES

45-40-35 secs

probably rested 1 min or less in between


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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Thu Aug 30, 2012 11:29 am

23/8/12

50 PULLUPS in 5 mins 25 secs
25+6+5+5+5+4

DIPS + STATIC HOLD ON TOP

2-10-2

PULLUPS + DEADHANG HOLD

2-10-2

WIDE GRIP PUSHUPS-SHOULDER WIDTH PUSHUPS + STATIC HOLD WIDE GRIP

2-10-2

25/8/12

death by (crossfit) burpees (pushup + jump + clap)
1st min - 1 burpee
2nd min - 2 burpee
3rd min - 3 burpee
etc

until 14th min - 14 burpee

28/8/12

50 DIPS in 2 mins 11 secs
30+7+6+7

DIPS + STATIC HOLD ON TOP

2-10-2

PULLUPS + STATIC HOLD ON TOP

2-10-2

WIDE GRIP PUSHUPS-SHOULDER WIDTH PUSHUPS + STATIC HOLD WIDE GRIP

2-10-2

30/8/12

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

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PostSubject: Re: KALISpeluru log    Fri Aug 31, 2012 12:50 am

8-8 through 8-30 looks so awesome! I'd love to try the Wingate Duel... Could you please explain how to do it
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PostSubject: Re: KALISpeluru log    Fri Aug 31, 2012 12:47 pm

find 2 bars/bench which is 1 higher than the other. the high bar/bench should be as low as your waist. first do 1 pushup on high bar, then 1 pushup on lower bar, then 2 pushup on high bar, then 2 pushup on low bar. etc.

so a simple format would be 1-10-1 pyramid (both for high and low bar), try doing for 1-5 sets.
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sun Sep 02, 2012 11:38 am

i better post it this up before i forget. anyways, trained twice today, not as bad as i would thought.

MORNING

MODIFIED CROSSFIT WARM UP
- SAMPSON STRETCH - 10-15 secs
- OVERHEAD SQUATS - 5 reps
- MEDICINE BALL TOSS TO THE GROUND - 5 reps
- PULLUPS - 5 reps
- DIPS - 5 reps

for 3 rounds

DIPS + STATIC HOLD ON TOP

2-10-2

PULLUPS + DEADHANG HOLD

2-10-2

WIDE GRIP PUSHUPS-SHOULDER WIDTH PUSHUPS + STATIC HOLD WIDE GRIP

2-10-2

PULLUP-PUSHUP

2-10-2

LATE AFTERNOON, CLOSE TO EVENING

HANDS ELEVATED PUSHUPS
1-10-1

PULLUPS + DEADHANG HOLD
1 + 5 secs
2 + 10 secs
3+ 15 secs
4 + 20 secs
5 + 25 secs
6 + 20 secs
7+ 15 secs
8 + 10 secs
9 + 5 secs
10

DIPS + STATIC HOLD ON TOP
10 reps + 5 secs
9 reps + 5 secs
etc
until 1 rep + 5 secs

HIGHBAR-LOWBAR-GROUND (PUSHUPS)
1-1-1
2-2-2
3-3-3
4-4-4
5-5-5
4-4-4
etc

until back to 1-1-1
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