BATMAN Arkham city's assassin's mishap

Behold what Batman's power can do to an assassin! Landing in an awkward pose is one thing but having your arms and legs broken is different level altogether.

The pictures are in stereoscopic 3D in over-under and anaglyph formats.

100 seconds hang on a bar

Crazy wushu taolu (kungfu) demonstration

A spontaneous wrestling with my wife

Parodying the great Eugen Sandow!

My experiment is over - I finished training by Sandow's system! (Final results after 9 kg dumbbells)

Hello!

It's time to publish the results of my experiment. I think that I couldn't make it pure enough to finally give Sandow's system a solid YES or solid NO, because I strayed from his prescriptions significantly, such as I had my training sessions on a several-days-between-them basis and not on a daily basis like it was supposed to be, I went dieting which undermined my power and size gains and reflected on the results making them minute. 

Yet from what I have felt during my training when I was eating a lot with no limitations I can say that I would still not reach the same or even close muscle mass as Sandow had himself. The same goes for the power, even if I wouldn't be on a diet during several last cycles of the system I would still not be able to perform power feats which Sandow could perform. Not even close and that's for sure. Nevertheless this system can really improve your strength and add some muscles on you but you need to eat well. It will not take away any of your body fat unless you go on a diet.

It was quite a good and pleasurable experience to grow muscles on arms and legs while using just up to 5 kilo dumbbells. Give it a try if you don't feel like using big weights. With just 2-5 kilo dumbbells and good hearty meals every day you can add on average 3 cm to your arms girth and other places.

As for the impressions from the last 9 kilo cycle I can say that it was hard, many of the exercises fell down below the minimum repetitions recommended by Sandow, for example if I needed to do 14 reps of one exercise then I could do only, say 10. One of the hardest was the first exercise (bicep curls) which I usually did only 50 reps without going higher at all. Sometimes I could do 60 or 80 but I have never done 100 or the maximum of 120 reps of bicep curls. My hands were aching too much during the exercise.
Here is day 7 of 9 kg dumbbells training cycle -

Here are videos of me doing push-ups and chin-ups after several days have passed since the end of the last cycle - 

Now the measurements of my body after finishing the last cycle of the system using 9 kg dumbbells.

I took them the next day after the last training, all data is given in cm:

Height: 170

Weight: 70.1 kg

Neck: 38.5

Biceps LR: 35.3; 36.1

Forearms LR: 29; 29.5

Chest (inhaled): 106.9

Waist: 76

Thighs LR: 55.5; 57.5

Calves LR: 38; 37.7

12 Chin-ups plus 10.25 kg of additional weight

Last time I did 12 times with 10 kg and this time I tried to add the minimum possible weight I had so it became 10.25 kg. Apparently it's not enough because I still could do 12 chin-ups. More weight next time!

Experienced people suggest adding as little weight as possible but there is one problem with that - with the minimum added weight I can still be close to 10 repetitions whereas I should be near 6... Should I add like a couple more kilos instead of hundreds of grams?

My progress in weighted chin-ups

Hello. My weighted chin-ups are better now and I can do them 10 times!

I began with 5 times and progressed through a couple of weeks or less up to 10 times.

I do them almost every day once a day 1 set of as many reps as I can.

When I reach (if I reach?) 11 times then I will add some more weight. I'll try to add the minimum possible weight from what I have. The current weight is 10 kilos.

I do these chin-ups after push-ups in Sandow's system, so it's like a part of the system now.

A small progress in weighted chin-ups

Hello! I want to show you my little progress in doing pull-ups/chin-ups. At first I tried to do as many pull-ups as I could - that was 11 times. Before that I could do around 8 times. I attempted that for several times during a week and next week I did 11 times of strict pull-ups.

One natural bodybuilder whom I kind of trust said that if you can do more than 10 pull-ups then you need to add weights for better training. So I added 10 kg of dumbbells. Why exactly 10 kg you may ask? Because that is the weight I train now following Sandow's system (5kg x 2).

When I added 10 kg on me I decided to do chin-ups instead of pull-ups since chin-ups should work your latissimus dorsi in a better way than pull-ups plus biceps have a better workout too.

My first attempt resulted in 5 times of strict chin-ups. Several days later I tried it again and did 6 times. All strict chin-ups, or at least I think so!

In the video below you can see my empty pull-ups, my weighted chin-ups attempt 1 and attempt 2. All done between several days, not in one day.

Pull-up as a predecessor of a muscle-up

Muscle-up is a cool move and besides that it is one of the basics of acrobatics or gymnastics. It can help you to do more advanced and hard tricks.

So, practice your pull-ups and when you can do at least 5 explosive ones you may attempt a muscle-up.

The way to the muscle-up:

1st step - 5 explosive pull-ups (better if you can touch the bar with your chest)

2nd step - try a muscle-up

This video also has my little progress in handstand push-up

Handstand push-up exercise

An exercise devised to build up strength for a handstand push-up - the negative wall-assisted handstand push-up.
Repeat it until you can't slide down in a controlled way, then stop, have a break.

Testing foundational strength requirements for acrobatics

I stumbled upon one webpage which stated that it's quite possible to start doing acrobatics at almost any age and since I am in love with acrobatic skills I would like to give it a go.

Firstly you must complete these checkpoints:

10-15 inches vertical leap (15'' = 38 cm) to be able to do a back flip

60 sec handstand near the wall to be able to do a free handstand

15 sec free handstand to be able to do a frog stand

15 sec frog stand to be able to start drilling controlled negatives

muscle-up on rings or a bar