Did more stretching last night. Can touch my toes easily now. Will aim for palm this evening.
Uneven pushups (wide)
1x10 - New PR
inv's workout log, Bodyweight training only
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 Nov 15 2011, 02:44 PM
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Senior Member
1,218 posts Joined: Jan 2003 From: Subang Jaya  
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Nov 15 2011, 10:27 PM
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Senior Member
1,218 posts Joined: Jan 2003 From: Subang Jaya
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Uneven pushups
1x10 Diamond Pushups 1x8 Close pushups 1x10 10 min later Incline pushups 3x25 Pushups 3x8 |
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Nov 24 2011, 04:26 PM
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Senior Member
1,218 posts Joined: Jan 2003 From: Subang Jaya
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23/11/2011
Underarm Pullups (chinups) 1x3 Overarm Pullups (pullups) 1x3 Pushups 1x10 Diamond Pushups 1x10 1-clap pushups 1x10 |
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Nov 29 2011, 10:33 AM
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Senior Member
1,218 posts Joined: Jan 2003 From: Subang Jaya
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Saturday, 26/11/2011
1. 250m sprint 2. pullups - 1x3 3. 250m sprint 4. flat leg raises - 1x10 5. parallel bar dips - 1x5 6. inclined pushups - 1x10 7. 250m sprint 8. chinups - 1x3 9. 250m sprint 10. flat leg raises - 1x10 11. parallel bar dips - 1x3 12. inclined pushups - 3xfailures 13. 250m sprint 14. hanging on the monkey bar until grip gives way x 2 Sunday, 27/11/2011 1. basketball suicides x 2 2. diamond pushups - 2x8 3. shoulderwidth pushups - 2x8 Monday, 28/11/2011 1. Hanging Frog Leg Raises - 3x5 2. diamond pushups - 2x10 3. shoulderwidth pushups - 2x8 Added on December 1, 2011, 10:25 pmFlat Straight Leg Raises 2x20 (progression achieved) Incline Pushups 3x40 (progression achieved) This post has been edited by inv: Dec 1 2011, 10:25 PM |
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Dec 3 2011, 08:13 PM
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Senior Member
1,218 posts Joined: Jan 2003 From: Subang Jaya
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Suicides x 2
Divebomber pushups 2x5 Close pushups ? x 2 |
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Dec 5 2011, 08:57 AM
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Senior Member
1,218 posts Joined: Jan 2003 From: Subang Jaya
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Sunday 04/12/11
Close Pushups ? x 2 Suicide Drill (10 stops) x 1 (Breathing starts to gets heavy on the 6th stop) Elevated Shoulder-width Pushups (Parellel to arm's height) 2x15 Seated Knee Tucks 2x20 note: reason for ? x 2 on close pushups is because that i was doing basketball shooting drill (around the world aka tortoise but with a twist. every 'step' is doubled and must be in succession before you can progress to the next step.). Every missed shot is penalised with pushup x 2. This post has been edited by inv: Dec 5 2011, 10:40 AM |
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Dec 12 2011, 08:40 AM
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Senior Member
1,218 posts Joined: Jan 2003 From: Subang Jaya
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took a week off and now i'm back.
Sunday 11/12/11 Diamond pushups ?x2 (estimated about 20 sets) Pullups/Chinups 4x3 Suicide x 1 followed by Diamond pushups 3x8 Seated Knee Tucks 1x20 1x10 This post has been edited by inv: Dec 14 2011, 09:58 AM |
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Dec 14 2011, 09:59 AM
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Senior Member
1,218 posts Joined: Jan 2003 From: Subang Jaya
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Tuesday - 13/12/11
Diamond Pushups 2x8 Wide Pushups 2x8 Divebomber Pushups 2x5 QUOTE Diet Journal 0700 - 1 cup of instant oats with soy bean milk 0730 - 2 slices of massimo bread with kaya 0900 - apam balik with coffee 1200 - 1 cup of instant oats with condensed milk 1300 - fried rice with pok & anchovies 1400 - 1 cup of coffee with condensed milk 1630 - 1 cup of instant oats with condensed milk 1900 - Pok burger with fries and salad 2300 - 1 cup of soy bean milk Added on December 14, 2011, 10:08 amWednesday - 14/12/12 Pullups 3x5 Abs wheel - knee 2x10 Divebomber Pushups 2x5 Flat Straight Leg Raises 1x20 1x15 Wide pushups - Slow descent, fast ascend. 2x10 QUOTE Diet Journal This post has been edited by inv: Dec 15 2011, 01:31 PM0700 - 1 cup of instant oats with soy bean milk + 1 half-boiled egg 0730 - 2 slices of massimo bread with kaya 0900 - apam balik with coffee 1245 - wan tan mee + tau fu fa 1900 - fishball noodles 2200 - 1 cup soy bean milk |
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Dec 15 2011, 01:32 PM
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Senior Member
1,218 posts Joined: Jan 2003 From: Subang Jaya
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Thursday 15/12/11
Pullups 2x5 Elevated pushups 3x8 Wide pushups 2x10 Hanging leg raise 3x8 Deadhang 1x15 sec 1x7 sec QUOTE Diet Journal This post has been edited by inv: Dec 16 2011, 10:41 AM0700 - 1 cup instant oats with condensed milk and organic soy bean milk 0900 - apam balik with coffee 1000 - 1 cup milo-o (7 teaspoon) 1145 - 1 cup instant oats with condensed milk 1230 - Chicken Rice with Teh-O and sausage bun 1330 - 1 cup of tea without sugar 1530 - Tuna muffin 1900 - Rice with bittergourd and toufu 2200 - Organic soy bean milk and 2 slices of wholemeal bread with peanut butter |
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Dec 17 2011, 11:04 AM
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Senior Member
1,218 posts Joined: Jan 2003 From: Subang Jaya
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Friday - 17/12/11
Rest day QUOTE Diet Journal Saturday - 18/12/110700 - 1 cup instant oats with soy bean milk 0800 - 2 slices of bread with peanut butter and blackcurrent jam 1100 - 1 cup instant oats with condensed milk 1230 - Pig long powder 1500 - 1 cup milo 1630 - 1 cup instant oats with condensed milk 1930 - 1 pieces of temaki, a serving of tempura, 1 inari and 1 small bowl of udon. yum yum.. Rest day QUOTE Diet Journal This post has been edited by inv: Dec 19 2011, 08:48 AM0700 - 1 cup instant oats with raisins and soy bean milk 0900 - 1 bar of kellogs breakfast bar 1200 - 1 bowl pok noodle with egg 1600 - 1 cup instant oats with soy bean milk 1700 - 1 cup coffee 2200 - Pizza |
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Dec 19 2011, 08:56 AM
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Senior Member
1,218 posts Joined: Jan 2003 From: Subang Jaya
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Sunday - 18/12/11
Diamond Pushups 2x8 Uneven Pushups 2x5 Clapping Diamond 3x5 Pullups 3x5 Hanging Leg Raise 1x5 Suicide x 1 QUOTE Diet Journal This post has been edited by inv: Dec 21 2011, 11:53 AM0730 - 1 bowl of fishball noodles and 1 cup of cham ais 1100 - 2 slices of bread with blackcurrent jam and peanut butter 1300 - Instant noodles 1600 - 1 cup instant oats with soy bean milk and a bar of hersheys cookies and cream chocolate 1630 - 1 cup coffee with condensed milk 2000 - White rice with vege and meat. small portion. |
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Dec 21 2011, 11:54 AM
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Senior Member
1,218 posts Joined: Jan 2003 From: Subang Jaya
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Monday - 19/12/11
Rest day QUOTE Diet Journal Tuesday - 20/12/110700 - 1 cup instant oats with soy bean milk 0900 - apam balik and coffee 1100 - 1 cup instant oats with condensed milk 1230 - sub of the day 1630 - 1 cup instant oats with condensed milk 1930 - white rice with vege and meat. small portion No Excuse by Ross Enamait - www.rosstraining.com/articles/noexcuses.html first time trying this program so i went slow. not strong enough to keep doing pullups and pushups for 1 minute straight. so substituted with knee pushups instead, as for pullups, i made sure to get at least 3-4 reps in before i just hang till the time runs out. will try this again on wednesday, but this time will up the intensity. QUOTE Diet Journal 0700 - 1 cup instant oats with soy bean milk 0900 - apam balik and coffee 1100 - 1 cup instant oats with condensed milk 1230 - pig long powder 0100 - 1 small slice of chocolate cake 1600 - 1 cup instant oats with condensed milk 1700 - 1 piece donut and 2 bananas 1930 - brown rice with vege and meat. small portion |
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Jan 3 2012, 03:23 PM
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Senior Member
1,218 posts Joined: Jan 2003 From: Subang Jaya
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have been bz as hell since my last update. will start updating again.
during my hiatus from posting, i learnt how to isolate my chest muscle when doing pushups. chest isolation - semi wide stance with elbow pointing outwards, forming a 'T' when viewed from a birdeye view. - when at the bottom position, instead of pushing yourself upwards, concentrate on tucking/pulling your elbows back in using your chest muscle. i also hurt my shoulder last weekend. didn't listened to my body and kept pushing, hence the injury. i can't even turn in bed without feeling a sharp pain in my shoulder. will need to take a week off from doing any upper body exercises.. which means, i can concentrate on my long neglected spine, abs and legs... |
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