Last night's workout

3 minutes warm up jogging

Bodyweight/Suspension rope exercises:

Suspension rope pull up (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope push up 40 sec rest 15 sec
Suspension rope bicep curl (45 degree) (palm face in) 40 sec rest 15 sec
Suspension rope tricep extension 40 sec rest 15 sec
Jumping lunge 40 sec rest 15 sec
Side lunge 40 sec rest 15 sec
Jumping Jack 40 sec

30 sec rest
Jogging/walking 3 minutes

Bulgarian bag exercise:

Spin (clockwise) 40 sec rest 15 sec
Woodchop (one sided)40 sec rest 15 sec
Bag Throw/Slam 40 sec rest 15 sec
Spin (anti-clockwise) 40 sec rest 15 sec
Woodchop (one sided, change side) 40 sec rest 15 sec
Squat 40 sec rest 15 sec
Swing 40 sec

30 sec rest
Sprint turn 6 x

Bodyweight/Suspension rope exercises:

Suspension rope pull up (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope push up 40 sec rest 15 sec
Suspension rope pull up (45 degree) (palm face in) 40 sec rest 15 sec
Suspension rope dip 40 sec rest 15 sec
Suspension rope bicep curl (alternate side) 40 sec rest 15 sec
Squat 40 sec rest 15 sec
Abs V sit 40 sec

Warm down
Stretching.

** Tested my home made suspension rope last night. Cost me RM10 for the nylon rope (tali ular) (5 metre and about quarter inch diameter) and RM1.40 for the PVC pipe handle (still much more left, can make another set). The handles are then slide perfectly into a pair of old mountain bike handlebar grips for some cushioning.

As at last night, it held up good. Anchored it on top of a swing set in the playground. No quick adjustment for lenght but the lenght is just nice for the swing set. But for indoor use it would be too long. Maybe need to make another shorter set, perhaps a 2.5 metre one.

Yesterday played squash for 30 minutes playing time.

Back home tried the suspension trainer with homemade door anchor. I made the door anchor using children nylon webbing belt. thrown out the buckle, put both end together and tie a simple not and it becomes like a circle/oval. The tied part becomes the anchor while my rope trainer goes through the anchor. Of course, the rope had to be shorten for this indoor use due to lacking of space.

Been doing suspension rope exercise last night. Push ups, pullups. maybe 20-30 x each.

So nice can train at home for pull ups now. And it doesn't cause a bomb, compared to the real TRX.

Nice workout bro..what's your weight after one month?

This post has been edited by GreenSamurai: Oct 12 2011, 02:59 AM

Weight remain almost the same. But strenght and fitness improve. Now I can play squash without panting so much. Slow weight loss is largely due to my food intake. Just starting to change my diet. Anyway, my pants are a little bit loose now..hehehe

Tonight's workout

6 minutes warm up jogging

Bodyweight/Suspension rope exercises:

Suspension rope pull up (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope push up 40 sec rest 15 sec
Suspension rope bicep curl (45 degree) (palm face in) 40 sec rest 15 sec
Suspension rope twisting torso pull up 40 sec rest 15 sec
Lunges 40 sec rest 15 sec
Side lunges 40 sec rest 15 sec
Burpees 40 sec

30 sec rest
Jogging/walking 5 minutes
Shuttle sprint 6x
Court footwork (as if on the squash court, starting from "T" and sprint to cover 6 points around the court)

Bulgarian bag exercise:

Spin (clockwise) 40 sec rest 15 sec
Woodchop (one sided)40 sec rest 15 sec
Swing 40 sec rest 15 sec
Spin (anti-clockwise) 40 sec rest 15 sec
Woodchop (one sided, change side) 40 sec rest 15 sec
Squat 40 sec rest 15 sec
Bag Throw/Slam 40 sec

30 sec rest
Jogging/walking 2 minutes

Bodyweight/Suspension rope exercises:

Suspension rope twisting torso push up 40 sec rest 15 sec
Suspension rope pull up (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope twisting push up 40 sec rest 15 sec
Suspension rope bicep curl (45 degree) (palm face in) 40 sec rest 15 sec
Suspension rope pull up (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope bicep curl twisting torso 40 sec rest 15 sec
Suspension rope moving plank 40 sec rest 15 sec
Squat 40 sec


Warm down
Stretching.

just read about bulgarian bag, how much did you get yours for?

I did not buy mine. Made one myself. The real one superb expensive. I just used 21 inchs crambler motor tube. Got a lot of diy videos on youtube. But weight only 5 kilos. Got myself another tube, mch bigger. Maybe can make one weighing 10 kg. But for now the one I have provide plenty of workout already.

nice, inspire me too:)

oic. ok. thx.

hehehe.. and I'm inspired by other member's journal too.. Thanks

Tonight's workout

3 minutes warm up jogging

Suspension rope exercises:

Suspension rope pull up (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope push up 40 sec rest 15 sec
Suspension rope bicep curl (45 degree) (palm face in) 40 sec rest 15 sec
Suspension rope moving plank 40 sec rest 15 sec
Suspension rope tricep extension 40 sec rest 15 sec
Suspension rope twisting push up 40 sec rest 15 sec
Suspension rope twisting torso pull up(45 degree) (palm face out) 40 sec

30 sec rest
Jogging/walking 3 minutes
Sprint turn 6x
Plyometric jump alternate double and single foot landing 6 x 3

Bodyweight/Suspension rope exercises:

Suspension rope fly 40 sec rest 15 sec
Suspension rope row (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope twisting torso pull up(45 degree) (palm face out) 40 sec rest 15 sec
Lunges 40 sec rest 15 sec
Side lunges 40 sec rest 15 sec
Squat 40 sec rest 15 sec
Sitting leg raise 40 sec

Warm down
Stretching.

Tonight started late hence could not do another set with the bulgarian bag. But less resting.

Yesterday's morning workout during kids taekwondo class.

5 minutes warm up jogging/running

Suspension rope exercises:

Suspension rope pull up (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope push up 40 sec rest 15 sec
Suspension rope bicep curl (45 degree) (palm face in) 40 sec rest 15 sec
Suspension rope moving plank 40 sec rest 15 sec
Suspension rope tricep extension 40 sec rest 15 sec
Suspension rope twisting push up 40 sec rest 15 sec
Suspension rope twisting torso pull up(45 degree) (palm face out) 40 sec

30 sec rest
Jogging/walking 3 minutes
Sprint turn 6 x 2
Plyometric jump alternate double and single foot landing 6 x 3

Bodyweight/Suspension rope exercises:

Suspension rope fly 40 sec rest 15 sec
Suspension rope row (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope twisting torso pull up(45 degree) (palm face out) 40 sec rest 15 sec
Lunges 40 sec rest 15 sec
Side lunges 40 sec rest 15 sec
Squat 40 sec rest 15 sec
Bridge 40 sec

Warm down
Stretching.

After using suspension training for a couple of times, I strongly feel it works the core section more than other exercise I have done. Even though I didn't do much of abs/core specific exercise, I am feeling the effect at my core area. No wonder TRX really create waves worldwide.. if only it is not that expensive. I have also seen suspension trainer with pulleys system (Gflex, War Machine) on Youtube. I believe I can try to make one too. The twisting part seems to work you out more as it consistently keeps the tension on during twisting motion. Monday I'm gonna try to find the suitable pulley.

By the way, weighted myself at 99 kgs on Saturday.. yoohoo.. then stuff my self during the weekend.. huhuhu..

Today I tried to do pull up on the monkey bar at the playground.. aiyooo.. still couldn't pull myself up even an inch... and I tried the negative, could not even hold up for 2 seconds.. hopefully by end of this month there will be improvement.

Last night I didn't do much workout. Instead, I was busy adding pulley to my suspension rope trainer and testing it out. To my disappointment, adding pulley does not have the effect the I expected. Initially I thought the ability of the rope to constantly move when doing twisting and single sided exercise would make the rope on the non-active side to remain tout thus forcing the body work harder. But it was the other way around. It makes thing easier. For symetrical exercise the effect remains the same as with no pulley. After a while, I remove the pulley and retested the system. I was right in removing the pulley. It works your body more. Maybe its my technique, but I'll stick with the non-pulley system. No wonder there was this guy commenting on how pulley system does not cut it in a site comparing between the Gflex (pulley) and TRX (non-pulley). Glad I could make both on my own for testing. If I got the money to buy proper suspension trainer, I'll be purchasing non-pulley system. But till then, my cheap (less than RM20) DIY suspension rope trainer suffice .

i hope i can be discipline like u ~ KEEP IT UP !

Hehehe.. me too.. Thanks. Saw your before and after pictures in your jusmate thread. Good that it worked for you. It seems that the way jusmate works almost similar to fat burner supplement. Anyway, for the moment I could not be taking taking any supplement due to economic constraint. I'll just have to take the longer route then.

Tonight's workout

6 minutes warm up jogging

Bodyweight/Suspension rope exercises:

Suspension rope pull up (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope push up 40 sec rest 15 sec
Suspension rope bicep curl (45 degree) (palm face in) 40 sec rest 15 sec
Suspension rope tricep extension 40 sec rest 15 sec
Suspension rope twisting torso pull up (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope twisting torso push up (45 degree) (palm face out) 40 sec rest 15 sec
Squat 40 sec

30 sec rest
Jogging/walking 2 minutes


Bulgarian bag exercise:

Spin (clockwise) 40 sec rest 15 sec
Woodchop (one sided)40 sec rest 15 sec
Bag throw/slam 40 sec rest 15 sec
Spin (anti-clockwise) 40 sec rest 15 sec
Woodchop (one sided, change side) 40 sec rest 15 sec
Walking lunges 40 sec rest 15 sec
Bridge 40 sec

30 sec rest
Jogging/walking 2 minutes

Bodyweight/Suspension rope exercises:

Suspension rope fly 40 sec rest 15 sec
Suspension rope row (45 degree) 40 sec rest 15 sec
Suspension rope alternate side pull 40 sec rest 15 sec
Suspension rope alternate side push 40 sec rest 15 sec
Suspension rope shoulder round pull 40 sec rest 15 sec
Suspension rope shoulder round push 40 sec rest 15 sec
Suspension rope moving plank (abs) 40 sec

Warm down
Stretching.

Yesterday no workout at night. Played squash for around 45 minutes playtime mid intensity level. Since getting fitter after about a month of consistent workout schedule, squash doesn't seem to intense anymore .

Tonight's workout

3 minutes warm up jogging

Bodyweight/Suspension rope exercises:

Suspension rope pull up (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope push up 40 sec rest 15 sec
Suspension rope pull up (45 degree) (palm face in) 40 sec rest 15 sec
Suspension rope tricep extension 40 sec rest 15 sec
Suspension rope twisting torso pull up (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope twisting torso push up (45 degree) (palm face out) 40 sec rest 15 sec
Squat 40 sec


30 sec rest
Jogging/walking 2 minutes

Bodyweight/Suspension rope exercises:

Suspension rope fly 40 sec rest 15 sec
Suspension rope row (45 degree) 40 sec rest 15 sec
Suspension rope alternate side pull 40 sec rest 15 sec
Suspension rope alternate side push 40 sec rest 15 sec
Suspension rope shoulder round pull 40 sec rest 15 sec
Suspension rope shoulder round push 40 sec rest 15 sec
Suspension rope moving plank (abs) 40 sec

30 sec rest
Jogging/walking 2 minutes

Suspension rope exercises:

Suspension rope pull up (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope push up 40 sec rest 15 sec
Suspension rope twisting torso pull up (45 degree) (palm face out)
Suspension rope tricep extension 40 sec rest 15 sec
Suspension rope twisting torso pull up (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope twisting torso push up (45 degree) (palm face out) 40 sec rest 15 sec
Suspended lunges 40 sec

Warm down
Stretching.

.

This post has been edited by hoxy: Jun 13 2012, 05:21 PM

Hahaha... The write up on my workout makes it look as tons were done right? Well actually not so much. Just name is long, but the whole session normally last between 45 min to 1 hour.
Yes.. I do realise I need to cut down calories so less in more out in order to reduce weight. In terms of food I am able to cut down on rice and oily stuff, although hard. The main culprit is my sugar intake from drinks. At least per day I would be taking 4-5 cups of coffee/nescafe O. Each cup has 2-3 table spoon sugar. This are the useless calorie I take daily so that I could get my coffe fix. Need to try taking less 'kaw-kaw' coffee so amount of sugar can be reduced.