Which brand L-carnitine you take and how many milligrams usually ?

wow dude, where did u find ur inner tube?

Diy some handles, so u can do military press XD

ON L-carnitine. based on the instruction label

lol, someone threw it outside of the road of my office
what kind of handle you mean? like the tube attached on top of bag?
it is a pretty large tube, i think is for truck
and damn leaking. i am thinking how to seal of the holes. and kinda affraid it will leak again when i performing excercise.
it will fcuk me up if it tear and sand all over my living room.

there is a way to mend it, u got to have :-

- Dunlop 555 gum
- a piece of thin rubber (inner tube of bicycle) 1-2 inch square
- a file

u got to file one side of the thin rubber and ur inner tube (the internal area of where the hole is) and apply the dunlop gum on both the filed surface of ur thin rubber and inner tube and wait til it dry then stick them together and apply pressure and leave it for 1 day.

Lots of work i think the better idea would be looking for another tube hehe. Looking for a innertube is hard, but now u got to look for bicycle inner tube, sounds like an extra work lol.

At first i tot 12 kg is too light, but when doing the swing, squat and those frog jump, it seems like diff case lol. So ur truck tyre, tat one would be hardcore lol.

If u look at those original bulgarian sandbag, they have 2 handles on the bag it self (not at the end of the bag) it can be use to hold like barbell and do curls and military press

there is type of rubber they use specially to seal the tyres

oh got what you mean, the strap, just buy few foot and stitch it on it will be allright. i thought u were talking the top handle

wont make it too heavy, may be around 10kg

haha, tats how my brother fix the tyre last time.

Saturday, 2010 March 19
Nice Workout, The Bear Complex could kill me...

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x10x60kg

Front Squat
1x10x60kg

The Bear
5x7x40kg

Hanging Knee Raise

Negative Pull up

Bulgarian Squat
1x5x22.5lbs

Thursday, 2010 April 22
Trying some circuit yesterday to see how the intensity and adjust accordingly


WOD


Bulgarian Bag x 12.5KG
Snatches x 20reps
Get Up Sit Up x 10reps
Spin x 20reps (L:10, R:10)
Hand Elevated Push Up x 20reps (L:10, R:10)

T-Bar Handle x 14.4kg
Swing x 20reps

1 Round Only
Time: 4min 41s

This post has been edited by yeah_guyz: Apr 23 2010, 09:33 AM

Saturday, 2010 April 24

WOD
Bulgarian Bag x 12.5KG
Snatches x 20reps
Get Up Sit Up x 10reps
Spin x 20reps (L:10, R:10)
Hand Elevated Push Up x 20reps (L:10, R:10)

T-Bar Handle x 14.4kg
Swing x 20reps

3 Round
Time: 26min

Tuesday, 2010 April 27
Some Improvement compared to last time, finish 3rd round at 19min
last set took 5 min rest..after the workout feeling really dizzy


WOD
Bulgarian Bag x 12.5KG
Snatches x 20reps
Get Up Sit Up x 10reps
Spin x 20reps (L:10, R:10)
Hand Elevated Push Up x 20reps (L:10, R:10)

T-Bar Handle x 14.4kg
Swing x 20reps

4 Round
Time: 30min 10s

Wednesday, 2010 April 28


WOD

Burpee + Jumping Jack Ladder

1 burpee + 2 Jumping Jack
2 burpee + 4 Jumping Jack
3 burpee + 6 Jumping Jack
4 burpee + 8 Jumping Jack
5 burpee + 10 Jumping Jack
6 burpee + 12 Jumping Jack
7 burpee + 14 Jumping Jack
20 push up

1 Round only
Time: 5min

Rope Skipping x 100
Dips x 5

2Round

Push up Variation

Thursday, 2010 April 29
WOD

Tabata Thruster with Bulgarian Bag- but the press part looks like triceps extension ...
Wrong calculation, did only 7 set instead of 8

Single Leg Calve Raise with Bulg Bag
1x6

Push up Mania-5 reps each
Clapping Push up
Planche Push up
Front Push up
Diamond Push up
Wide Push Up

Rope Skipping 100 reps
Bulgarian Bag Skipping 100 reps -Calves and ankle was burning after this
Dips x 8 reps

Monday, 2010 May 4
WOD

For Fun, very easy workout

Dips
2x8xBW
1x12xBW
2x8xBW

Saturday, 2010 May 8
WOD

Whenever walked out from room, perform 1 set of 8

Dips
10x8xBW

Total of 80 reps

lets see what will be on my chest and triceps.. SORENESS!

Thursday, 2010 June 10
Strength Training

back to gym after the long rest recovery from accident
my leg was shaking when going downstair after lightweight squat


Workout
Squat
1x10xBar
1x10x40kg
5x8x60kg

Overhead Press
1x10xBar
5x8x30kg

Inverted Row
1x8xBW
2x5xBW

Negative Chin Up
3x2xBW

Farmer Walk
2x?x40pound DB

Friday, 2010 June 18
Strength Training

Workout
Bench Press
1x10xBar
1x10x30kg
1x5x40kg
1x8x55kg
1x6x60kg
1x5x62.5kg

DB Bench Press
1x20x30lbs
1x18x30lbs

Seated Overhand Grip Cable Row
5x15x50lbs
Superset
Cable Tricep Push Down
5x15x60lbs

DB Shrugs
3x15x30lbs
Superset
DB Lateral Raise
3x15x10lbs

The Bear Complex
5x7x27.5kg

Monday, 2010 June 21
Strength Training

Workout
DB Jump Squat
1x6xBW
1x6x5lbs
4x6x15lbs

Squat
1x10xBar
1x8x40kg
1x6x60kg
1x3x75kg
1x8x87.5kg
1x6x95kg
1x4x100kg

45 degree Back Raise
1x15xBW
3x10x5kg Plate

Seated Side Twist with Feet Off ground
1x10xBW Each Side
1x10x5kg plate ES
3x20x5kg ES

Finisher
BP=Burpee, JJ=Jumping Jack, FW=55lbs DB Farmer Walk
1BP+2JJ+FW
2BP+4JJ+FW
3BP+6JJ+FW
4BP+8JJ+FW
5BP+10JJ+FW

Friday, 2010 June 25
Strength Training

Workout
Negative Chin Up
2x3xBW
3x2xBW

Wide Grip Cable Pull Down
1x25x65lbs
1x20x65lbs
Superset
Standing DB Press
1x20x30lbs
1x18x30lbs

Rolling Triceps Extension
4x8x15lbs
Superset
Hammer Curls
4x8x15lbs

Abs Circuit x 2 round
Toe Touch x 20
Bicycle x 20
Side Plank x 30s

100 Push up
1x25xBW
1x10xBW
1x5xBW
1x10xBW
1x15xBW
1x15xBW
1x10xBW
1x10xBW

Monday, 2010 June 28
Strength Training

Workout
Bench Press
1x10xBar
1x8x30kg
1x4x45kg
1x8x55kg
1x6x60kg
1x7x62.5kg

DB Bench Press
1x25x30lbs
1x20x30lbs

DB Shrugs
3x15x35lbs
Superset
DB Lateral Raise
3x15x10lbs

Seated Cable Row
4x15x60lbs

Seated Calf Raises
1x15x36lkg(2s Hold)
1x15x56kg(2s Hold)
1x15x76kg(2s Hold)
1x15x96kg(2s Hold)
1x15x76kg
1x15x56kg
1x15x46kg
1x15x36kg
1x30x26kg
1x50x16kg

Cable Tricep Push Down
4x15x70lbs

Barbell complex
2x10x30kg
Deadlift
Hang Cleans
Rows
Push Press
Squat

Thursday, 2010 July 1
Strength Training

The back raise is Fxxer...!

Workout
DB Jump Squat
4x6x15lbs

Squat
1x10xBar
1x8x40kg
1x4x60kg
1x1x80kg
1x8x92.5kg
1x6x95kg
1x4x105kg

45 degree Back Raise(2s Hold on top)
3x12x10kg Plate
45 degree Back Raise
3x12x10kg Plate

Seated Side Twist with Feet Off ground
4x15x5kg ES

Finisher
BP=Burpee, JJ=Jumping Jack, FW=50lbs DB Farmer Walk
7BP+14JJ+FW
6BP+12JJ+FW
5BP+10JJ+FW
4BP+8JJ+FW
3BP+6JJ+FW
2BP+4JJ+FW
1BP+2JJ+FW