Height: 172cm
Weight: 65kg
Age: 32
Gender: Male

Update: 31/10/2011
Weight: 64.5kg

Update 12/12/2011
Weight: 67kg
Cholesterol level: Total: 6.6 | HDL: 1.05 | LDL: 4.53 (Previous level is at 7.1 in June)

i was told to keep a log, so here it is. i hope i have the motivation to keep this log alive as long as i'm working out.

10am

vertical pulls
2x40 each hand

wall pushups
2x30


12pm

vertical pulls
2x30 each hand

wall pushups
2x20


7pm

flat knee raises
1x10

flat leg raises
1x10

short bridges
1x10

bench dips
2x5
1x3

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Added on September 28, 2011, 1:22 pmdate: 27/09/11

7pm

flat knee raises
2x8

flat leg raises
1x10

short bridges
2x20

This post has been edited by inv: Dec 19 2011, 03:52 PM

28/9/11

12pm
vertical pulls
2x30 each hand

wall pushups
1x30
1x20


1.30pm
vertical pulls
2x20 each hand

wall pushups
2x25

---

Added on September 28, 2011, 9:09 pm7pm

short bridges
2x20

flat knee raises
1x10

flat bent raises
1x10

flat frog raises
1x10

flat straight leg raises
1x8

bench dips
2x5
2x7

tomorrow's gonna be S.O.R.E...

This post has been edited by inv: Sep 28 2011, 09:09 PM

4.30pm

vertical pulls
3x30 each hand

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Added on October 3, 2011, 10:10 am01/10/11

5pm

Overhand grip Full Pulls
1x0 (some how I just couldn't pull my self up. not even 1mm)

Underhand grip Full Pulls
2x1 (no problem pulling with underhand grip. I suspect i'm not using my lats when i use this grip)

Overhand grip Jackknife Pulls
1x10

after this routine, my pecs and lats are freakin sore until monday.

This post has been edited by inv: Oct 3 2011, 10:10 AM

lats and pecs are not as sore as previous days. right arm slightly sore due to fatigue from tennis drill last night.

10.30am

wall pushups
3x50 (yes! progression achieved)

---

Added on October 4, 2011, 12:03 pm12pm

vertical pulls
3x40 each hand, progression achieved.

---

Added on October 4, 2011, 5:04 pm5:00pm

one arm wall pushups
1x10
1x20

jackknife squats
2x20

squats will be challenging.

---

Added on October 7, 2011, 11:21 am5/10/11

8pm
Flat straight leg raises
2x10

7/10/11

10am
Bench dips
3x8

Headstand
1x30sec

---

Added on October 10, 2011, 8:16 pmjust got back from bangkok this afternoon and went straight for the playground in the evening.

overhand grip jackknife pulls
3x8

incline pushups
2x15

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Added on October 12, 2011, 9:33 am11/10/2011

arms are feeling sore after previous day's workout but still manage to play with the abs wheel anyway.

abs wheel (from knee, but still can't go all the way down yet, estimated 80% stretch)
2x5

This post has been edited by inv: Oct 12 2011, 09:33 AM

one arm wall pushups
2x20

jackknife squats
2x20

Hi, looks like CC workout you got going there. Nice.. I have just finished reading the book last week. Interesting, simple and I believe effective... I could not even do jack knife full pull up yet. Nevertheless, I do add bulgarian bag and suspension rope to spice up my workout routine. Good luck.

thx. and yups, i am following CC from step 1 proper. although i do throw in some improvisation on my own when i'm bored with a certain routine. i don't have time for gym and i figured bodyweight exercises can fit in my schedule perfectly, easy on the wallet as well.

i think i've been overtraining and have not been eating well to support my training. i have high cholesterol at 7.1 the last i checked. so i can't take eggs nor meat or any of the easily accessible proteins. perhaps protein shakes is a good alternative... gonna reschedule my training to 3 days a week from now on.

tuesday - handstand and bridges
thursday - pushups and leg raises
sunday - pullups and squats

my cardio comes from tennis (thursday night, saturday morning and sunday morning) and basketball (saturday evening and sunday evening).

i hope i will be able to stick to that schedule.

uneven pushups
2x5

flat straight leg raises (6 count)
1x15

Nice! seems that you are progressing well

thx! have to deviate from my training last night. the earlier steps of the pushups series was getting mundane, had to do something different to spice it up... hehe...

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Added on October 15, 2011, 6:47 pmlooks like i couldn't stick to schedule at all...

kneeling abs wheel
1x4

can do 1 inch extra now.

uneven pushups (wide)
2x6

uneven pushups (shoulder width)
2x5

left is obviously the weaker hand, had to do kneeling uneven pushups to complete the rep. need to work on left more.

This post has been edited by inv: Oct 15 2011, 06:55 PM

pecs was sore from the previous workout.

5pm.

Overhand Grip Full Pulls
2x1 (YATTA!)

Jackknife Pulls
1x10
1x8
3x6

Supported Squats
3x20

didn't get to do much the previous 2 training sessions so i made up for it this evening. was down with fever and sore throat yesterday but feeling a lot better today.

incline pushups
2x20

overhand grip pullups
1x2

jackknife pullups
2x8

incline pullups from the swing
2x5

pecs was sore today.

hanging knee raises
2x10

hanging bent leg raises
2x10


i think abs will take a hit tomorrow...

---

Added on October 24, 2011, 11:07 amabs wasn't as sore as i thought it would be. will definitely increase 1 set next week.

jackknife squats
3x40 (progession achieved, next up, supported squats 3x30)

1 arm wall pushups

3x15

This post has been edited by inv: Oct 24 2011, 11:57 AM

26/10/2011

Shoulder-width Pushups
1x12
1x9
1x14
1x10

completed the series with 1x10 Knee Pushups.


Flat Straight Leg Raises
1x14
1x11
1x15
1x10

completed the series with 1x10 Flat Bent Leg Raises.


Uneven Pushups
R - 1x7
L - 1x5
R - 1x4

I couldn't complete the series due to low energy level. Body was so tired, straight away went to bathe and took a nap right after cooling down. reminder to self, eat more on workout days (porridge at noon and 2 pieces of bread for tea at 3pm is NOT ENOUGH).

Ordered a pullup bar online from mudah.my and it arrived last friday. Been GTGing with the pullup bar the whole weekend.

Did a bunch of Uneven Pushups before and after basketball as well, and Hanging Knee Raises too, forgot to keep count.

A pre-workout meal consisting of Instant Oats (7-8 teaspoon) with condensed milk (2 teaspoon), Raisins, and half a cup of low fat milk taken 20-30 minutes before the workout really helped in providing energy.

incline pushups
3x25

bent leg raises
2x5

kneeling abs wheel rollout
1x8

hanging to do bent leg raises took lots of grip strength and stamina. fingers are shaking as i'm typing this.

Incline pushup
8x20

Did a bunch of stuff last weekend. Been eating more than usual as well. Substituting diary product with vegan based proteins instead. Bought season's soy bean milk for rm1.69/1litre pack in Giants. Pretty good deal i must say, considering low fat milk is already like rm4.99 cheapest.

Still GTGing with my pullups/chinups. Max is 4 rep for pullups at the moment.

Been concentrating with cardio for the past weekend, basketball session on sunday evening lasted easily 1 1/2 hours non-stop. Went home with sore thighs.

Pushups till failure
1x15, 1x10, 1x8, 1x6

Hanging leg raises
2x8

Underarm pullups
2x5

having sharp pain on both of my triceps. time to lay off the arms until the pain goes away.

The sharp pain is gone. The punishment continues..

Saturday
Meals
Lunch - Shogun buffet, lots of shashimi, teriyaki chicken, salmon, oysters, etc. Lunch ended at 1.30pm but was still feeling stuffed at 5pm.

Incline pushups (working till failure)
1x25
1x20
1x15

V-Holds
2x(count of 20)

Dinner was at khunthai. Tom Yam gave me back my appetite.

Weighted myself after dinner, it was a staggering 67kg, the heaviest i've ever been. Considering i was only 64.5kg about 1 week ago.. gotta weigh myself tonight again to be sure. should be artificial weight from the shogun buffet..

Sunday

There was a hailstorm in SJ, had a good nap.

Lunch consisted of home made noodles soup with beef balls.

pre-workout meal consisted of bread with peanut butter and sweet potato.

Flat Leg Raises
3x15

Full Bridges
1x10

Concentrated a lot on stretches today. Legs feels like jelly now.. having slight difficulty on pressing the car clutch.