I'm now setting things up as I start to see what goals I can set for myself with the BarBrothers workout.
I'm also looking more into martial arts as there are tremendous source of information.
Bruce Lee for instance, mastered his body in order to get the best fighting skills.
He invented the Dragon Flag workout which is a great workout for your core.
Check this video and this page here to learn how to do it :
I have just finished the 15 Weeks of Freeletics, and I gotta say motivation was running down in the end.
Once again, never give up !
So I am now enrolling to a new challenge : Kick my brother's ass on the Bar Brothers workout !
I'll put the Freeletics on hold and keep it in mind, but I guess the next 15 Weeks will be on Bar Brothers workouts.
There are 3 main ones + 2 harder ones.
I will rotate between these 5, allowing 1 to 2 days rest per week.
Here is a very interesting video on the Key Principles that Bruce Lee followed for his training.
Including :
Use Tension to your advantage, use Iso tension to develop muscle even further, Lift only weight that you can actually lift, Abs should be like steel (daily ab work), the importance of recovery and nutrition.
17/08 Sun
1) Home Chest/Triceps/Shoulder Workout : 16min / 1 set
15 Push ups (warm up)
15 Walk out Push ups
15 Push up knee elbow touches
15 Tiger Bend Push ups
15 Dips on Chairs
15 Full Body Dips
15 Wide/inner/wide/inner/wide pushups
15 Backwards dips on ledge
Max out with push ups
This time only 1 round....
18/08 Mon
REST
19/08 Tue
2) Home Abs/Core Workout : 28.23 / 4 sets
15 Sit ups (warm up) ok
15 Toe Touch crunches ok
15 Push through crunches ok
15 lower back bends ok
30 Seconds back hold
30 Seconds alternating inner and wide holds
15 Wide Spread Sits / Toe Touches
Max out sit ups
Set 1 = 9.00
Set 2 = 18.30
Set 3 = 23.10
Set 4 = 28.23 20/08 Wed
REST
21/08 Thu
3) Home Leg Workout
15 Lunges
15 Squat
15 Lunge to higher platform / Pistol squat (Alternate legs)
15 Jump squats
15 Calf raises left leg
15 Calf raises right leg
Legs 4 sets of 15 - 25min
22/08 Fri
Chest 2 sets of 10 - 20min50
23/08 Sat
Abs 6 sets of 15 - 31min43
24/08 Sun
Chest 3 set of 10 - 34min
Set 1: 8min
Set 2: 20min
Set 3: 34min
+ 8 pull ups + 6 chin ups + 6 pull ups
Despite some motivation slow down recently, I'm in the final push !
The last week has 7 workouts and they're not light ones !
I've been lazy-resting on the 3 first days of the week and now need to catch-up. I'm mentally preparing for the next week where I'll switch from freeletics to the bar brothers workout to see how it goes !
04/08 Mon
REST
05/08 Tue
REST again...
06/08 Wed
REST again......
07/08 Thu
Venus : 27.32 (New PB!)
08/08 Fri
REST
09/08 Sat
Aphrodite : 30.32*
Push up Max : 52* (New PB!)
Jacknife Max : 42 (New PB!)
10/08 Sun
Kronos : 57.52* (New PB!) First time to do it actually...
