rantOgram

01 Mar 2025 Dips: 10, 10    ElbowDips: 5, 5 PullUp: 5, 10, 5 PullUp: 25 , 17 PullUp: 15kg × 3 PullUp: 20kg × 2 PullUp: 25kg × 2 PullUp: 30kg × 1 PullUp: 35kg × 1 PullUp: 40kg × 1 PullUp: 42.65kg × 1 PullUp: 45.15kg × 1  PR Test Day -- not happy with the form of the PRs 02 Mar 2025 PullUp: 20kg × 2 PullUp: 25kg × 1 PullUp: 30kg × 1 PullUp: 35kg × 1 PullUp: 40kg × 1 PullUp: 45.15kg × 1  --------------------------- PullUp: 5, 5 PullUp: 24 PR Test Day -- Re-try. AMRAP ok but still not convincing on the 1RM 03 Mar 2025 PullUp: 5, 5 Ring Dips: 5, 8 [+5kg]. Ring .Dips: 5, 5, 5 Def.Ring.PU: 7, 10, 10 Gyro: 5, 10 04 Mar 2025 LsCU: 7, 7 🐲🚩 : 10, 10 Gym MuscleUp: 4, 4, 4, 3, 2 DBPress:  25kg x 10,    30kg x 08,    35kg x 04 Run: 4.01km,  5:14min/km, avg❤️135, m x❤️151 05 Mar 2025 Rest Day ChinUp: 5, 5, 5, 5, 5   06 Mar 2025 ChinUp: 5, 5, 5 🐲🚩 : 10, 10, 10 Bicep, Hammer.Curl: warmup PullUp:10,10, 10.  Dips: 10, 10 Triset 08.L-D...

Started another round of weighted Russian Fighter Pullup program on 7th Jan. This time using 15kg (previously was 10kg) All was progressing normal and in fact this round felt "easier" than the first time. Something I attributed to having increased focus on pullup forms for the past few months. But news of a family emergency put the program on a halt as I have to fly back to Toronto... A sudden change from SG climate of 32 degrees to -18 and not having my usual workout environment meant putting things to the test again. With all the running around to the hospital and driving out far to meet old friends, time was truly a constraint. But calisthenics workout/ training meant it can be done anywhere.  I-beam pullups in the basement  and daily pushups at the in-laws place was routine daily affairs. Only harder thing was running in the snow between -1 to -11 degrees... something out of my element but still manage albeit with a bit of changes to the distances (lesser) to my usual....

LsCU: 0, 0, 0, 🐲🚩: 0, 0, 0      (GTG) Run: 0.00km,  0:00min/km, avg❤️000, m x❤️00 01 Feb 2025 Break 02 Feb 2025 FL2PullUp: 3 PullUp: 10, 10 💎PU: 25, 25 Flt back to SG 03 Feb 2025 Flt... 04 Feb 2025 PullUp: 5, 10 Run: 5.01km,  5:39min/km, avg❤️134, m x❤️170 05 Feb 2025 PullUp: 10, 10, 15, 10 06 Feb 2025 Run: 2.99km,  7:10min/km, avg❤️117, m x❤️127 Run: 2.98km,  7:27min/km, avg❤️121, m x❤️145 Wt.RFP.[ +16kg ].Day15:   9, 8, 7, 7, 6, (37) 07 Feb 2025 Pullup: 5 Wt.RFP.[ +16kg ].Day16:   9, 8, 8, 7, 6, (38) 08 Feb 2025 Pullup: 15   ( 4 a.m.) Super long sleep but tiring day 09 Feb 2025 Run: 7.09km,  5:42min/km, avg❤️139, m x❤️155 Elbow Dips: 15 Pullups: 10, 10 FL practice Super long sleep but tiring day 10 Feb 2025 Morning 5:30am PullUp: 10, 10 🐲🚩: 12, 10, 10 Evening 5:40pm Shoulder Mobility: 10min LsitChinUp: 7, 7, 7 PullUp: 10, 10 PullUp[+16kg]: 8 , 6, 6, 4, 5 Again tiring day and cannot perform for wRFP. Just count...

" Fail To Plan, Plan to Fail "... as always that is the first phrase that comes to mind. Started writing some stuffs down last month and knowing 2025 will still be pegged to a few  key things that I have been religiously doing these last 2.5 years. Call it my FPI... Fitness Performance Index 2024 can be considered a year of trials and experiments nestled within daily workouts. Some of which led to things I have not thought of before. Some, after trying out became "Eureka" moments. Rather than writing another long winded post trying to document everything, let's get to what 2025 is projected to look like. 2025 "Daily Salad Menu" as of 03 Jan, 10:33 a.m. Of course first and foremost I must repeat on the "Daily Salad of Reps and Mileage". Numbers again remain mostly similar to last year, but as mentioned in December Reflection - intensity and difficulty level will be upped by the variations involved. No fixed number but definitely prioritizing h...

  LsCU: 0, 0, 0, 🐲🚩: 0, 0, 0      (GTG) Run: 0.00km,  0:00min/km, avg❤️000, m x❤️00   01 Jan 2025 Run: 8.03km,  6:04min/km, avg❤️139, m x❤️155 Run: 8.04km,  6:17min/km, avg❤️134, m x❤️148   02 Jan 2025 LsitChinUp: 7, 7, 7 🐲🚩: 10, 10, 10 [07.RingDips•8W.PullUps•9Decline💎PU] ×5 Coined above as RTW.Seven.Eight.Nine   03 Jan 2025 🦐Squat: [5×2]×5 Stretch.Session  Forward stretch got a smidge wider. Sole.to.Sole weighted. Manage to press legs down lower than usual   04 Jan 2025 GYM Chest WarmUp PullUp: 20    MuscleUp: 2 BenchPress :   50kg × 15,   60kg × 12 70kg × 10,    80kg × 08( 2-3 RIR ) DBPress: 30.0kg × 10,   32.5kg × 08,    35.0kg ×  08,   37.5kg × 07 ( 0 RIR ) >>dropset to  22.5kg × 06 RTW: [15.Dips•7.PullUps•10💎PU] ×2 [15.Dips•7.PullUps•10PU] ×3 Energy recovery to hit out a good chest session at gym today after a dirty fueling of...

December Reflections each year as usual are always the longest of these write-ups. But first, the Reps and Miles... No "red" unfinished business this year. All completed by Christmas Day. Exactly 2.5 years of daily logging that debut with only 3 exercises, Pull, Push, Dips + Runs.  Dragonflags, Squats and LsitChinUps added in Oct-Nov 2022. Everything stayed as is until this year, where one final column was added in September. MuscleUps. Rep-goals remained similar to 2023 but with increase in weighted reps and more of harder variations (eg unilateral vs normal squats) in 2024. In short its the same (quantity) but "more" in a way.  As usual, December is always about watching out what's lagging behind and playing catch-up. In the last 2 weeks of the year it was pushup (just like last year) and squats. Pushups were easier to finish but squats was a strain as it affects running which also had some mileage left. Everyday in Dec became a fine balance between these two....