rantOgram

01 Jun 2025 02 Jun 2025 DF: 12, 10 PullUp: 10,  LsPullUp: 5 Run: 5.02km,  6:00min/km, avg❤️129, m x❤️145 With Xtep260-6.5 LedgeJumpSquat: 15, 15, 15 03 Jun 2025 Straight Pulldowns & PushDown 💎PU: 20  PU: 10 ×88 Bicep/Hammer.Curls 04 Jun 2025 PullUp:10,10 Weighted ChinUp:  B.W. : 10,  10kg × 8, 8, 8,    20kg × 3 05 Jun 2025 2+8 Run Run: 8.05km,  6:12min/km, avg❤️146, m x❤️166 06 Jun 2025 07 Jun 2025 PullUp: 10, 12, 12, 12, 12, 12 -- strict all the way 08 Jun 2025   Gym: Back 1-Arm Seated Rows :   18kg x 10,   23kg x 10,    27kg x 10  ReverseGrip.Lat.PullDown :   45kg x12,  54kg x10,  64kg x10,  68kg x8,  77kg x6 DB.Row : 17.5kg x10  x2 Weighted PullUps : BW x 10,  5kg x8,  10kg x5  StraightArm.PullDown : 2 sets Run: 4.00km,  5:51min/km, avg❤️129, m x❤️146 09 Jun 2025 LsCU： 7, 7, 7, 7, 7  ss: 25DPU-10BicepCurl(13.5kg)  x 3 10 Jun 2025 1st Ba...

01 May Pullup: 5 x20 sets strict  Run: 4.01km,  5:10min/km, avg❤️, m x❤️   02 May Rest   03 May Gym -Shoulders  Pullup: 8. NG.Lsit, 5.[+25kg], 10, 10 Run: 5.02km,  5:24min/km, avg❤️140, m x❤️157 With LN.Elite.5 04 May Run: 5.02km,  5:27min/km, avg❤️134, m x❤️156 With Xtep260-6.5   05 May PSG PullUp: EMOM 7 × 12 supeeset 15.PU•10LedgeJumpSquat × 5   06 May RSUP + late dinner     07 May Run: 5.01km,  5:38min/km, avg❤️131, m x❤️149     08 May PullUp: 10, 10 10.Dips.[20kg]-08.wide.Pullup.10.Deficit.ring.PU    x 3     09 May Run: 5.02km,  5:33min/km, avg❤️131, m x❤️149 Sprain ankle   10 May Rest and Recovery   11 May Rest and Recovery   12 May PullUp: 10 x 7 InclineDBPress: 20kg x 10,    25kg x 10,   30kg x 09 💎 PU: 20 x 2 13 May [5.Wide.Pull▪︎10.PU▪︎15.Airsquat] × 12   14 May   Run: 5.02km,  5:31min/km, avg❤️129, m x❤️151   15 May Rest...

A little late as it's already nearing mid Apr to summarize Mar activities. First two day of last month kickoff with Pulling Strength Test -- getting a PR of 24 AMRAP and 1RM with 46kg. More gym sessions followed which saw a reduction in some of the "daily Salad" exercises. Part of the reason was also getting more weighted pullup sessions and for things like Push and Dips-- lessened the numbers as it changes to harder ring variations. The only things that were really missing were still Dragon Flags and Squats... since the start of the year. Have to really catchup if I were to not miss my yearly set quota  

01 Apr PullUp: 5, 10 LsitChinUp: 7, 7, 7 FL practice Airsquat: 25, 25, 50, 50 🦐Squat: 30 DoubleSuperSet ×3 10 RingPU• 12 .BicepCurl• 8 .Dips• 5 .PullUp 02 Apr RingPU: 10, 10, 10 🐲🚩: 10, 10, 108 ChinUp: 5, 5 Bicep Curls: 3 sets 10-11.5kg 10, 15, 20kgChinUp: 8 each PullUp: 10, 8 03 Apr Fkup day- cc fraud PullUp: 15, 10... 7, 7, 7 04 Apr RingPU: 10, 10, 10 PullUp: 10, 10, 10 RingPU: 15, 15 LsCU: 5, 5, 5 no mood becos of the cc screwup incident... just pushing to do something.. all above in quick succession but good strict form   05 Apr Wedding Lunch till late.  PullUp: 10, 10  [ 10kg ]: 10, 8   [ 20kg ]: 4, 5 06 Apr MuscleUp :  3, 4, 4, 4, 2, 3 TricepPushDown : 2 sets to failure DBPress : ( bicep curls between sets) 27.5kg × 08,    32.5kg × 08 35.0kg × 06 ,    37.5kg × 04 RTW :  15.Dips•8.Pulls•12.Push ×3 sets Run: 3.00km,  5:30min/km, avg❤️132, m x❤️145 PullUp: 10, 7 07 Apr (30min Bicep Session) PreacherCurls(strict): 8kg × ...

Feb saw the continuation of the Fighter Pullup program after returning home from Canada. But it took much longer than planned to finish. First off I continued from where it was left off. Jumped right into Day 15 of the program for sets of 9, 8, 7, 7, 6 reps with +15kg. With increment of 1 rep each day-- this quickly led to systemic fatigue and I couldn't continue with the 5 days on 1 day off cycle.  All other exercises were put on the back burner for the month with much less done than usual, meaning there is a lot of catch up in Mar-May.  Though it wasn't smooth but reckon it still paid off with 2 PR on 2 Mar compared to last September Pullup AMRAP: 24 (increase by 2 and cleaner reps)  Pullup 1RM  : 45kg (increase by 5kg)... but will keep training until 45kg is on a clean pull rep.   Been thinking a lot on how to re-structure my training. Strength vs Hypertrophy and Load vs Volume. I need to figure out what I really want to focus and prioritize on.  Stren...

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...