Thursday, February 29, 2024

Mar 2024 Training Log

01 Mar 2024
πŸ’ŽPU: 25, 25, 25
Deadhang: 1:22,  1:15,  0:50
Slo.L-Pulls: 1 ×7
Slo.L-Pulls.[7.5kg]: 1 ×3
Dips: 15, 15, 15, 15

02 Mar 2024
🐲🚩: 12, 10
1 Arm PushUp tryout

Elbow Dipz: 12, 10, 12 (warmup)
@Gym: Arms Day
{RopeDown} + [EzCurl.Narrow+Wide]
{22× 32kg} + [20+08 x 20kg]
{20× 36kg} + [20+08 x 20kg]
{15× 41kg} + [15+08 x 20kg]

Tri-EZ☠️Crusher: [Narrow+Wide]
[20+8] x 20kg,  
[15+5] x 30kg,  
[15+6] x 30kg

DB.BicepCurl (semi dropsets)
12/s x 12.5kg 
12>>08/s x 15>>10kg
07>>03>>05/s  x 15>>12.5>>10.0kg

Tri-DB.OverHeadPress
18×20kg,  15×25kg,   15×25kg
 
Superset Finisher
Pulls●Dips:  [07●15] × 5
Total 35 PullUps, 75 Dips



03 Mar 2024
LsitChinUps:7, 7, 7 (warmup)
Gym (Back)
Deadlift
40kg x 15 (warmup)
(myorepping, 20 sec interval)
60kg x 08, 06, 04, 05, 05, 05, 04

Lats Pulldown (V-handle)
45kg x 10    54kg x 10
64kg x 09    68kg x 07
drop-- 77kg x 05 >> 64kg x 04 >> 5kg x 04

Seated.Cable.Row
45kg x 10,   54kg x 10,   64kg x 08

Incl.Bench.DB.Row (slow)
10kg x 15,  12.5kg x 10,  10kg x 10

PullUps: 9, 9, 8, 7


04 Mar 2024
🐲🚩: 12, 12
Stretch +1hr
PullUps: 5, 5, 5, 5, 5, 5

05 Mar 2024
Run: 6.01km, 6:13, avg❤️135,  max❤️152
Run: 4.01km, 6:52, avg❤️141,  max❤️150
πŸ’ŽPU: 10, 10, 20, 20, 20

06 Mar 2024
Slo.L-Pulls: 1,  1, 1, 1, 2, 3, 3

07 Mar 2024
Run: 6.01km, 6:37, avg❤️132,  max❤️146
PullUps/Dips: 8/15,  7/15   RAIN!

08 Mar 2024
🐲🚩: 12,12,12
LsCu: 7
LsCU: 7, 7, 6,7, 6
RT🌏:  Dips●PullUps●πŸ’ŽPU
            15●07●10  ×5

09 Mar 2024
Dips: 15, 5, 35, 20, 28
DeficitPU: 20, 25, 25, 24,
Slo.Lsit.Pulls: 4
L.sit.TopHold.Pulls: 6 (legs drop...)
PullUps: 7, 7, 7, 7

10 Mar 2024  Germany 
Run: 8km, 6:09/km, ❤️152, 182
(HR reading not reliable and distance is a little shorter on watch by .5km)

11 Mar 2024 Netherlands
Railing Dips: 20, 15, 15
πŸ’ŽPU: 25, 20
HotelGym
PullUp:10, 7, 7, 7, 7
LsitPullup: 4, 4, 4, 4, 4
🐲🚩: 7, 10, 8, 5  (slippery floor)
LsitChinUp: 7, 4, 5, 5
MachinePreach
10kg 5  ×5
15kg 7  ×3
TricepPulldown
15kg ×15
25kg ×10
30kg ×09
30kg ×09

12 Mar 2024 Germany 
PikePU:10, 10, 10
AirSquat: 35, 35, 50, 50
🦐Squat: 5/🦡  x4
Gym-Chest
DBPress
12kg x 15,   22kg x 12,   26kg x 08
28kg x 08,   30kg x 06
 
PullOvers 10kg x10, 15kg x 10, 15kg x10

RTW- 15Dips-7PullUps-12PU
last set PullUp 6+1 (1 after PushUp were done)

13 Mar 2024 Germany 
BBoardPU: 20
πŸ’ŽPU: 20, 15, 15, 15, 15

14 Mar 2024 Spain 
Superset
30PU - 35AirSquat  ×4
PikePU: 10, 10, 10, 10
🐲🚩: 8, 10, 10, 10, 10
DBPreacherCurl: (5,7,8,9kg) × 10

15 Mar 2024 Spain 
PullUps: 10, 8, 6, 6, 8, 8
Run: 5.94km
LsCU: 5, 5, 5

16 Mar 2024 Spain
PullUps: 8, 8, 8, 8, 8.... 8
Superset: Pullup/LsChinUp
8/5,  8/5,  7/5
Breakfast
AirSquat: 35, 35, 35, 35
πŸ”«Squat: 30 total
StepJump: 10 ×4
BackRow: 10, 10, 08, 10
LsChinUp: 5, 5, 5, 5

Mar 2024 France
PullUps: 4, 
PushUp: 20, 20, 20, 20, 20
Run: 8.01km, road/gravel

18 Mar 2024 France
Morning...
PullUps: 10, 10, 10, 10 
πŸ’ŽPushUp: 20, 20, 20
Biz Meeting, ODIN
LUNCH
Evening...
LsPullUp: 3, 6, 5, 4, 5, 3, 3, 2 [mod.f!ghtPP]
πŸ’ŽPU: 20, 20, 20, 20, 20
AirSquats: 35, 35, 50, 50, 50, 50

19 Mar 2024  France
Full day @ Boiron
Pullups: 10, 10, 10, 10 [6:20min],  
LsPullUp: 3, 2, 4, 4
LsCU: 6, 6, 6, 7,  5
πŸ’ŽPU: 20, 20, 15

20 Mar 2024 Norway
Flight: Marseille-Brussel-Norway
LsPullUp: 1, 2
PullUps: 7, 7, 7, 7, 7

21 Mar 2024  Norway
🐲🚩//AirSquat : 10//20 ×3,  8//20 ×1
Incl.DBPress: 
22kg x 10    26kg × 08
28kg × 08    30kg × 05

Incl.Alt.DBPress
12kg x 10/s   14kg × 08/s
18kg × 06/s   ...fail at 7th,  +10πŸ’ŽPU

DBFlyes
6, 6, 8 &1 0kg  × 10/ set

πŸ’ŽPU: 15 × 5
PullUps: 7

22 Mar 2024
SBD: 10, 10
RTW: 15Dips-07Pull-12PU  ×5
🐲🚩: 10, 10, 10

23 Mar 2024
Gym-Arms [Lite]
PullUp: 1, 7, 7, 7
Flight back- 14:40

24 Mar 2024
6.01km, 5:55/km, ❤️HR140, Max❤️HR158
LsCU: 5, 5, 5, 5, 5, 5
PullUps: 5, 1

25 Mar 2024
BREAK

26 Mar 2024
JMU: 3
PullUps: 10, 10, 10, 10
Dips: 20, 20
LsCU: 5, 5

27 Mar 2024
BgSpl.Squats: 40
🐲🚩: 12, 12, 12
Run: 6.01, 6:10/km, avg❤️HR: 134

28 Mar 2024
Elbow Dips:10,10, 10

Gym (Back)
Lats Pulldown (LongBar)
50kg x 15
54kg x 12
64kg x 09
68kg x 07
77kg x 03. (Fk up with ½-gloves )
77kg x 03
68kg x 07 > 59kg x 06 > 50kg × 04

Seated.Cable.Row - 2× singlehandles
Harder. Need more stability control)
41kg x 10
41kg x 10
50kg x 10 
59kg x 09
64kg x 05 >> 54kg × 05

Dumbbell Row
10kg x 10
17.5kg x 10
22.5kg x 10

LsCU: 6, 5, 5, 5, 5, 5
PullUps: 10, 10, 8, 8, 8, 8

29 Mar 2024


30 Mar 2024


31 Mar 2024
Pp
Pp


2024 Feb Training Reflections

Survived the 15 Days Lunar New Year festivities and good-glut onslaught!


February being a shorter month is always tough catching up to the staples of my "Daily Salad" of basic exercise. Yes this is a Leap Year so its only 2 days down from January... BUT

"The In-Laws Are in Town"

That made all the difference this time as I am shuttling to bring them out. This really eats into workout time on some days. Make sense to do more spread out exercising through out the day. Also decided even if I can't shake off another few kilos, will just run more and whip enough on abs to make things more defined.

Yes yes...it seems no matter what I did, weight wise seems to be  stuck at ~77kg in the morning by now. However everything just got bigger... thought it was my own imagination in front of the mirror but the same old tee shirts are telling me it's for real! 

Not looking forward to Mar with a fortnight worth of traveling that spans 12 flights plus driving for  ~28000km!


Monday, February 26, 2024

Weights, Calisthenics or both? (I)

My personal preference?... You guess it, I definitely prefer calisthenics. 

But always one to believe in taking the useful parts out of other disciplines to complement/ supplement my principal goals. My approach has changed over time. Started out almost 100% with just bodyweight exercises but last year has also start going back to the gym and re-started with more running.

 

Weights 

Doing a benchpress, deadlift, barbell squat or bicep curl immediately makes most people equate these with bodybuilding or powerlifting. But the way I see it is to help in my overall strength training.


 

Pre-exhausting with dumbbell press to get the pushups and dips to failure without excessive reps above.


Otherwise... to hit failure with bodyweight it would have taken maybe 5 sets of 30 diamond pushups and 3-4 more sets of 20-25 dips.

When short on time... combos like these are the most effective and productive.


I don't lift to keep breaking PRs but will rep it out with a vengeance for the intensity needed in most workout sessions. 
 
 
 

"But you can always just do weighted calisthenics right?"

 

Sure. However there are a limited number of effective calisthenics moves where one can add resistance effectively and safely. I have seen too much stupidity with "creative weighted calisthenics"...

One important thing is always to train safe and stay away from unnecessary risk and injuries.

Oh.. and I may get some flak mentioning the importance of cardio... because some swears by just resistance training and believes cardio work is pointless. 

My philosophy in a total functional fitness package is to be able to run, jump, lift, pull, push + having stability and balance...

...which reminds me that's really what I did in the army 30 years ago. Yes, if it comes to real functional fitness for a purpose... there is no denying that's what I got from the military years ago. Pound for pound there is nothing like hauling your ass with about 40-50kg of gears to walk 20km before running, jumping and firing away in a mission.

Today, life has gone back full circle to my younger days -- tuning my workouts in a similar albeit manner towards long term health and fitness goals.

And something I have been incessantly talking about... Proprioception and stability training. Nothing is more important with aging and able to balance. Building muscle mass alone (which is definitely important to fight sarcopenia) but getting all bulky and waddling like Big Bird of Sesames Street, isn't what I envision my future to be.

 

quote from good ol' Bruce...



Thursday, February 15, 2024

Lift Heavy? Load, intensity and volume vs injuries and sustainability considerations

As the title suggest, its been a subject that got me putting on my thinking cap in the past year. There are 2 sides of the camp... in weight-centric groups there will be many from young to old that swears by going heavy to load up the plates. While some others will always champion lighter or speaks volume on bodyweight training. 

After some reflecting- I find it boil down to identifying "WHAT I WANT" vs imagining I will be. Adding on factors like age, present build and any lingering injuries to the bigger equation:

  • An overall functional fitness package that comprises of good strength, stability, agility (which would require flexibility, sense of balance) and a decent cardio level to finish up the package.
  •  
  • Not looking into big massive build (aka bodybuilding)

  • Looking for strength and strength endurance 
  •  
  • All the things above to survive into old age independently without being a burden to others

Yes that sounds a lot like another new category of fitness training-- The Hybrid Athlete. However as I thought further, it's really no different to my army days... Log PT, unarmed combat, running, forced marches and so on...

In essence, yes, I want everything now was taken for granted when I could easily do all of them when young

When I say strength and strength endurance, its not looking to benchpress 300lbs or deadlifting 500lb day after day.

Strength functionality personally would be things like the ability to complete 4-5x on a monkey bar continuously without a break or doing 1 pullup going from one rung to the next on the monkey bar.

Strength-Stability: I prize the ability to get up on one leg from a full deep squat more than a barbell bell squat hoisting 300-400lb on my shoulder. Although I wouldn't mind being able to do that too :)

With those thoughts formulated around the start of 2023- I began to change up the way to train. Started doing a lot of things I would otherwise not be doing today.

Have also learned to slow down and train properly. Today is the start of another phase in my pullup training. Working towards that "perfect" L-sit PullUps which started with about 15 months from the first crooked L-sit ChinUps.

Max today was 2 of these in good form... but I have learned to be patient and certain that in time the reps will work themselves up any given set.

 More importantly, what's gleaned from this past year doing things slow and deliberate in an attempt to improve form has an added bonus. It fixes or at least helps the recovery in many kind of strain injuries. 

I hope this and "meditative" deadhang will bring a further improvement in enhancing the recovery of shoulder related strains/ issues.







Thursday, February 1, 2024

2024 Jan Training Reflections

Kick starting the first complete month of the new year... nothing really new. Been training as usual. All about consistency. No New Year resolutions, never needed entertaining such thoughts all my life. If there is something to be done, you don't have to wait until a new year to start...

Finally gotten something else in the middle of Jan. First Jumping Muscle Up. Been doing straight bar dips after work for months after parking the car in the evening by using Pullovers to get up. So this was a pretty exciting change. Also learned to have more awareness of the transition with the jump momentum to get up.

Achieve: Jumping MuscleUp at 1.8m Bar, -- slightly above my height.

More weight sessions at the gym too. But Daily Salad of basic exercises didn't fall away this time. Manage to hit the monthly quota again. Except for PushUps but then again Dec numbers were a little more than usual.. Stopped just shy of 800 counts for Jan. Given all the rest, not really missing much.


Running is kind of hard to gauge though. Very slight increase in average heart rate but lots of time, weather was pretty hot too. Plus I been using the less than stellar Saucony PwrRun over my preferred Xtep. Might need another pair of shoes soon.


Last few days of the month was thinking of getting back more with skills training... Headstand, Crow/ Frog, Straddles and maybe Elbow Levers... will KIV for Feb.



Feb 2024 Training Log

01 Feb 2024
🐲🚩: 10,  10, 10, 8+2
Close.Deep.Squat: 10 × 2
Alt.Raised.Ecc.πŸ”«.Squat: 10/ side
🦐Sq: 5/🦡 × 5
Kick n Stretch
πŸ”«Sq: R5, L2

02 Feb 2024
PullUps: 10,10
🐲🚩: 12, 10
JMU- failed
Stretch
LsitPullUp: 3, 3, 3
Dips: 15
🦧bar
PullUps: 5

03 Feb 2024
No-Breakfast-Impromptu Workout @ 08:30am...
PullUps: 2, 7, 10, 10, 10, 5
SideGripPulls: 1, 1 , 1, 2 
LsitChinUp: 6, 6, 6, 6
SideGripPulls: 5
LsitChinUp:6, 
Total Pulls: 84

Wake up, suppose to  stretch and follow by  afternoon at gym, but...

04 Feb 2024
"The Cage" [DoubleSupersets] ×3
  • [Pull] DipBarRow ×10
  • [Push] RaisedPikePu ×10
  • [Pull] DipBarNeutral.L-Sit½PullUps ×10
  • [Push] Dips ×10
DipBarRow: 10, 10
NeutralPullUps: 8

Run: 12.12km,  6:25min/km,  avg❤️137
LsitChinUp: 5, 5, 5
πŸ’ŽPushUp: 25, 25

05 Feb 2024
Run: 3.06 + 1.08km
PullUp: 5 x 8
Stretch

06 Feb 2024
PullUps: 10 × 4
Headstand
Frog Pose

07 Feb 2024
H.Leg.Raise x10
🚩🐲: 12, 10, 10

1JMU-StrBarDip: 15, 15, 10, 5, 5, 5
Run: 6.01km, 6:12, ❤️137
Alt.NPullUp-[LsCU]:  8-[5] × 3
 
DB.Curls: 
2x18lb  x 10
2x 27lb x 10

08 Feb 2024
LsCU: 8, 8, 6
WideNeutralPulls: 10 × 4
Dips: 15 × 8

09 Feb 2024
Elbow Dips:10,10, 10

Gym (Back)
Lats Pulldown (LongBar)
45kg x 15
54kg x 15
64kg x 08
64kg x 08
68kg x 08
68kg x 08  drop to 59kg x 04
77kg x 02 (poor form)

Seated.Cable.Row
54kg x 10
54kg x 10
59kg x 08 (fail at 9th
64kg x 05 >> 50kg × 05

Dumbbell Row
20kg x 12
20kg x 12
25kg x 10

LsCU: 6, 6, 6
10kg PullOver: 10x 10, 10, 10
PullUps: 10, 10, 8, 8, 8, 8
25kgDips 9,10

10 Feb 2024
PullUps: 9
🐲🚩: 10, 10, 10, 5, 10, 10

CrowPose & BendArmStraddle: 30mins
Run: 6.01km,  6:08/km,  avg.❤️133

11 Feb 2024
Stretch
PullUps: 12, 10, 10, 10
Run: 6.01km,  6:14/km,  ❤️127
Run: 1.61km,  6:22/km,  ❤️136
LsCU: 5, 5, 5

Superset x 3
RopePulldown-EZBicepCurl

12 Feb 2024
PullUps: 10, 10, 10
Headstand
ElbowLevel
SkinTheCat

13 Feb 2024
BBoard/Proprio
Airsquat: 50 × 3
πŸ’ŽPU: 15, 20, 20, 20, 
RingToBar Dips: 5+2, 5+5

PullUps: 10, 10, 10
Run: 6.01km,  6:30/km,  avg ❤️130

14 Feb 2024
Warmup
PullUps: 10 x 3
Pullovers10kg, 10kg, 15kg  x10 each
 
Gym (Chest)  
 (orange=almost fail), (red=failure pt)
 
Flat.BenchPress (myoreps testing.08)
(@20 sec interval
MYOREP-01@ 50kg: 15, 8, 8, 8, 8, 9
MYOREP-02@ 65kg: 12, 6, 5, 5, 5, 5
 
DBPress (incline15⁰)
25.0kg x 12    27.5kg x 09
30.0kg x 07    32.5kg x 05
25.0kg × 08

Round The World x5
(1min rest  between sets )
Set1: 15 Dip,  7 Pullup,  12 Std.PU
Set2: 15 Dip,  7 Pullup,  12 Std.PU
Set3: 15 Dip,  7 Pullup,  12 Std.PU
Set4: 15 Dip,  7  Pullup,  12 Std.PU
Set5: 15 Dip,  7 Pullup,   08 + 04 Std.PU

15 Feb 2024
Break Day
JMU-10Str.Bar.Dip.×5
LsCU: 7, 5, 5
Feeling fatigued from past 2 weeks and yesterday full chest session. Few JMU fails inbetween (maybe forget to focus hitting chest to bar during jump?). But overall shoulder control seems more stable by now in the Str Bar Dips...

16 Feb 2024
Run01: 2.91km, 6:52m/km, 
❤️avg112 max❤️125

Run02: 3.01km, 6:46m/km, 
❤️avg123 max❤️130

Run03: 3.01km, 6:51m/km, 
❤️avg122 max❤️131

PullUps: 7, 7, 7, 7, 7, 7, 7, 7, 7
Super heavy CNY lunch. Hard to run. Decided to break it up into 3 x 3km sets and train slowest average ❤️HR and slowest max ❤️HR  with 2min rest in between each run.
 
17 Feb 2024
Pullups: 5
Ring Dips: 5

New Triset tryout
5, 5, 1 (wide sidegrip pull)
5, 5, 1 (wide sidegrip pull)
5, 5, 3 ( normal wide pull)

 
18 Feb 2024
Before Lunch...
Shoulder Mobility Drills
StandingDBPress:
2 × 27lb/s ×10   ,    2 × 35lb/s ×10
1 × 44lb/s ×07   ,   1 × 44lb/s ×08
FrontDBRaise
09lb/s ×15, 18lb/s ×10
Before Dinner...
πŸ’ŽPU: 20, 20, 20, 20, 20, 20
After Dinner...
LsCU: 5, 5
PullUps (wide): 8, 8, 8


19 Feb 2024
 
JumpingMuscleUp to 10 StraightBarDip:   ×5
LsitChinUps: 5, 5, 5, 5, 5
 
EasyLegsDayP003
Cossack Squat 10 x 5 (normal)
Cossack+18lb Dumbbell Squat: 10 x 2
Cossack (with Pole over shoulder) Squat: 10 x 3 
(keep body upright and pole horizontal to ground)
 
5🦐Squat/🦡  ×5
 
AirSquat: 50, 50 (finisher)
 
20 Feb 2024
🐲🚩:10, 10, 10.   +10, 10
PullUps: 7, 10, 10 
Raised PikePU: 10, 10

JMU-10.Str.Bar.Dip. x2
1min Max PushUp: 34, 44
Run: 6.0km,  6:23/km
avg❤️HR135,  max❤️HR144
PullUps: 8, 8, 8, 8, 8
Dips: 10, 10, 10

21 Feb 2024
PullUps: 7,7,7

Short Rest Fast Full ROM
1min MaxPushUp:45
PushUp: 25, 25, 25 
 
22 Feb 2024
LsitChinUp: 7, 7, 7, 7, 3, 1
JMU-to-10.StrBarDips: 4
PullOver-to-10.StrBarDip: 1

WeightedPullUps[+10kg]: 7,8,8,7,6
PullUps: 7, 7, 6, 1

Super crappy energy level day

4 barely passable Jumping 
MuscleUp  in 9-10 tries WTF! 
End last one for the straight 
bar dips with a PullOver

Absolutely πŸ’© form on 
weighted pulls today.
Cannot feel the Post Action 
Potentiation on the normal 
pulls afterwards!

23 Feb  
🚩🐲:10, 10, 10
Airsquat:50, 50, 50, 50, 50
LsCU: 5, 5, 5, 5
πŸ’ŽPU: 25, 25, 25
Superset
25πŸ’ŽPU-5LsCU  ×2

24 Feb 2024
ParkDay
🐲🚩: 10
FLOATING 🐲🚩: 5, 3, 5
PullUps:10,10
Str.Bar.Dip:10
LsCU:5, 5, 5, 5, 5
PullUp:10,7
Elbow Lever Training
Skin The Cat
LsCU+PullUps: 5+4
 
25 Feb 2024
morning...
Slo-LsitPullUps: 1, 1, 1, 1, 1, 1, 2, 1
Deadhang ×2:  1:27min, 1:15min
evening...
Light Chest Day @ Home
πŸ’ŽPU: 25, 25, 25
DBPress:
44lb ×18,  53lb ×15,  
62lb ×12, πŸ’Žincl.PU: 15,  Dip: 1 + 1
70lb x08, πŸ’Žincl.PU: 15,  Dip: 2 + 1
70lb x06
Dips[+0kg]: 15
Dips[+20kg]: 10,  8+2
Run: 4.01km, 5:51/km,  avg❤️HR:138
Test new shoes... AsicsGelNimbus
PullUps: 8, 8, 8, 8

26 Feb 2024
Leg Raise: 7 × 5
Slo-LsitPullUps: 1 × 10
LsCU: 5, 5, 5, 5, 5, 6+1+1
🐲🚩: 5, 10, 10
PullUps: 7, 7, 7
 
27 Feb 2024
Break Day
LsCU: 5, 5, 5, 5, 5, 7, 7, 5
 
28 Feb 2024
🐲🚩: 14, 14, 10
Run: 6.01km,  6:09m/km, 
avg❤️HR132,  max❤️HR148
Slo-LsitPullUps: 1 × 8
PullUps: 8, 8, 8, (8 +15 Dips)

29 Feb 2024
🐲🚩: 10, 10
JMU-to-10.StrBarDips: ×6
CossackSquat: 20 ×3
Pole-CossackSquat: 20 ×3
🦐Squat:  5/🦡 ×6
πŸ”«Squat:  5/🦡 ×3
AirSquat: 50, 



Monday, January 1, 2024

2023 Dec Training Reflections and Yr Summary

This month reflection is a little longer as it's a recap of the entire year, not just Dec 2023

 Last day of the year looked like this.

600 PushUps and 125km short... morning of 31 Dec 2023

Wished it ended with a bang completing everything on my "Daily Salad" menu... but the "outstanding" pushups were all that were done. Any attempt for even one last regular 6km run was aborted because of the weather.


Looking back-- it's time to ask myself what's done, changed, improve and or regressed in this past 12 months?... on the things set out/ written down to do during 2023

 Quite a list while things kept changing or added on as the months went by...

While the year saw me getting  into a lot of weird stuff, the daily logging of the 6 fundamental exercises and running helps to foster the most important aspect for 2023

CONSISTENCY

With this one word I don't need to look and think of  "Discipline", "Motivation" and a whole other array of fancy vocabulary that clutter up the mind. Some might want to equate or switch it up with the word "discipline... well whatever... toe-may-toe or toe-mah-toe.. I just chose one which is easier to digest.

Not every month is consistent to the dot of course, because taking into accounts whether some months had more gym days heaving weights around, traveling constraints and or injuries to take care of.

Since getting a gym membership in Jul 2023-- it's been ramping up, not so much in frequency but in intensity and volume over the sessions. It does take a toll splicing weight training into my regular calisthenics and DOMS is very real. More importantly I have to take additional time or go lighter on some post gym days to not screw up with further joints issues at my age now.

But certainly, the "Daily Salad" tracking and all other notes taken like the gym-session logs is definitely one of the key tool for constant monitoring, reflection and analysis of what to do or change up next in my workouts for the months ahead.

 

First is of course Pull Ups.. my biggest obsession and the one exercise that got me started on this journey.

Year to Year average has been rather consistent
 

Zooming in by the month and graphing it out with the rest of my notes tells a more detailed story of the past 18 months

Instead of madly trying to increase max reps in a few sets withing the shortest time like 2022... I began to do regulated sets, just 8 or 12 and increase the number of sets for the volume to match. Eg one thing I was "ingrained" to was trying to do 40 or more pulls in 4 sets under 8 minutes. 

Which could go like 15, 13, 10, 9 = 45, all sets are to or near failure which really is taxing and last couple reps in each set often in less than decent forms.

Instead I change up and start pulling e.g. 12, 10, 10, 8 = 40 and on a good day with more rest in between, go for 11, 11, 10, 10 = 42. This way at most it's close to failure on the last 1-2 sets but at least all reps would still be in decent form. 

Regulating in such manner helps the shoulder recovery and reduce further strain injuries on places like the elbows.

Not maxing out helps to keep joints and tendon issues in check. Realizing this, I applied to the rest as well while at the same time began to really focus on doing everything in GOOD FORM.

To keep up with the numbers while doing less per session-- I did more days of pull up per month. When traveling-- bring a pullup bar along as often I don't ever get to see one during work trips except to my company's factories with customers.

 


The GOOD FORM Approach

Perfecting forms often means reducing reps especially at the beginning. Because one is doing things "right", which requires a lot more focus and effort and not compensating the weaker muscles needed from other parts that would naturally try to take over. 

Training for good form also increases our mental awareness and of course the best tools would be a mirror and a phone taking videos for post training analysis to troubleshoot what's not done right. This actually constitutes the majority of my Instagram posts... not having an account for showy stuff like influencers but using it as a diary of sorts and reminder to myself of what to do when looking back later on.


Jan - Apr 2023: Was living with a sh!tload of strain injuries from last year ; elbows to shoulders affecting all sorts of upper body mobility and more. Began working on mobility drills. Initially I couldn't even raise both hands straight up over the head and touch them

Focusing on shoulder mobility daily was a journey in itself and all the "researching" work started again on this aspect. To use time more efficiently, I have also started on PROPRIOCEPTION training... some thing incessantly talked about in my postings this year... Recorded the ugliest first attempt at a pistol squat here.  

This was also the period where flexibility training was started.. mostly passive stretching which I try to do everywhere including when on those 2 hr speedboat trips to my factory in Indonesia. However with so many things going on, this was given less focus in the later part of the year... Currently I'm just trying to maintain what it had progressed to but not really pushing to improve (for now)...

One of the thing on my mind is always wanting to get back to my younger days of holding a stationary sidekick for 3 minutes... It's tough, and would probably require me to do a lot of dedicated training for it. This will resume in 2024 as I will add this in as a "side-dish" to skills training which will take up considerably more time this year.

Since Apr 2023 -    ...Running  re-start

Decided to go back to more running by now. Whole of 2022 I only clocked 165km.  A far cry of my 5000km in 2020 because of the strength training priority since Apr 2022. My base strength is more or less up to par by now so will have to focus on cardio work again.

One thing I been tracking was my "no training 2.4km" - a standard fitness test since army days which I still try to maintain my timing (according to my age band now, of course :) and been monitoring quarterly for a couple of years. It's a far cry from the memories of running my best timing of 8:15min when I was 19. To get full points for these 2 years I would still have to run below 10:20min though.... in my best showing below-- that's still 40s off the mark!

The intermediate goal at least for now is to keep it at sub 11 min pace/ km by just doing my regular 6-8km runs and occasional longer ones.

All in all with just about 7-8 months left when the decision to run more re-started  -- total clocked  was 575km for 2023 for the 12 months period together with my daily strength training. Traveling and short burst of hectic days of course puts a dent into everything including reps and mileage.

Overall the 2.4km timing improved over the year although with some lapse as seen above. But the positive part was how the overall regular running has improved in terms of pace. Of course I have to say that super bouncy pair of Xtep Recoil Pro helped a lot!

Pace progession 2023

Those that had been following my Instagram and Facebook knows my fetish for heart-rate training in running. Which is I'll  strive for a low HR on average after factoring for weather, energy level etc. The magic number has always been 130bpm since I started to get the hang of it back in 2021. However, at that time my pace was only 6:40 - 7:00min/km (or 8.5 - 9.0km/hr) on average. On a "good" day it may be a little faster at around 9.3-9.5km/hr but still never a  6 or sub 6min/km.

Following the guidance by Mike Trees on IG after I re-started running has really helped. Now my current pace and HR is quite consistent within the range of 5:45 - 6:05min/km @ HR130-135, give and take a couple beats on a few of those days especially when its ridiculously hot and humid in the tropical weather here.


A few other notable things...

Balancing and Mobility

First half of 2023 was filled with the annoying aches and pain on the left shoulder. I have already put aside most of the training for things like muscleups, trying to wring myself over the bar explosively to avoid aggravating recovery. While undergoing TCM and sports massage therapy treatments-- it was just doing lots of rehab and strengthening and shoulder mobility. That's where "B-Stick" made it into my arsenal at home. a 1.5m long bamboo pole I used daily for my shoulder re-hab/ mobility drills before starting workout each day. It took like 2-3 months with a resistance band before I could even do it the first time around with the pole for "shoulder dislocation"

At the same time my progression on proprioception exercises since early in the year has gone forward from unilateral squats like shrimps and pistols to adding on a balance-board.

Ultimately, me being me again, combined everything to save time on training that now becomes the weekly test of stability-balance with mobility all compounded into one... 

This doesn't take much strength but moving the body and limbs in 3-planes, X,Y and Z -- really messes up the mind to coordinate and to me this is a greater achievement than say getting another PR on benchpress,  weighted squats or doing 30 pullups. This one really test the body + the mind together.

If anyone is interested after reading this:

  1. Start with getting good on the balance board (train until you balance on it for ~45s or more)
  2. Do the "Shoulder dislocation by itself on flat ground or kneeling
  3. When above 1 and 2 can be performed, combine them together
  4. Separately practice squatting while balancing (this is the hardest part to master for me)
  5. Combine 3 & 4 -- into one move like below

L sit Chin Ups - (OFP-001) Obsession For Perfection 1

One other thing that irks me was the less than decent form I had been doing for the L-sit ChinUps. Never quite able to fully extend arms without dropping the legs until I finally learned that it's all in the breathing!

Yes-- a lot with how the hip flexors are controlled in this exercise has to do with the timing of how you breathe-- the in and the outs need to be synchronized. Finally nail it ALMOST 1 year after I began my first ugly crooked legs LsCU and started the tracking of reps for this exercise. 


 The reason for doing L sit with Chin Ups and Pull Ups and added that on as part of the Daily Salad was for a few reasons

  • L sit PullUps are much harder especially during the first few tries
  • using L sit compounded exercises as one of the basic core exercise
  • over time it just became a "habit" to do regularly.

Might move to L sit PullUps in 2024... let's see

 

DragonFlag - (OFP-002) Obsession For Perfection 2

I don't crunch, don't plank or do much of the usual core exercises often touted on youtubes and influencers social media. Dragonflags has been an obsession since my first utter failure in trying.... May 2022. Though I had it "nailed" by mid 2023 but never realized what I was doing wrong. Still it was taxing even though form wasn't quite right. Decided to do a 30rep for 30 days in Nov to ramp things up a bit until I finally realized what I had been doing wrong... after recording daily. But by end Nov -- I began to re-set doing it the right way...

Still have some tweaking to go...

PushUps - (OFP-003) Obsession For Perfection3

No fireworks for this department but mainly focus on forms and trying out a few different variations. Given the volume of workout, pushups are mainly fillers to get the pump. But having said I do notice significant improvement in my go-to default push; Diamond PushUps. Sets and reps are getting better throughout the year. To the point where I start thinking how to add more meaningful resistance to it.

Did lots of other variations even for standard push ups but in raised positions etc. 

Knuckle Pike PushUps. Not so much to make it harder but in fact is easier due to a more neutral wrist position so that the Pike movement will really emphasize focus on the shoulders instead.

Adding on to shoulder training..formulated my own version of SkullCrusherPushUps at the park and at home

Of course push would not be complete with some form of balancing and stability which I do on rings and things like this on the balance board

Dips

Not much to say as it's again another filler key exercise often done in circuits like Round The World. But came Sep-- surprise myself when i got my first few Elbow Dips... It mark the beginning of a little new routine where I will do 3 sets on the way to the gym each weekend... A weekly exercise. Being another shoulder focus move that also emphasizes on coordination of transitioning movement, I use that as sort of another progression step to MuscleUps training.


In summary. More regulated reps and sessions. Suppress the ego even more by focusing on forms over reps or weight moved. Tackle just a few new goals-- one at a time. Ok maybe a few together but again don't overdo or over-train. Rushing it will only impede progress. Lastly, take care of nutrition and rest/ recovery. Always remember, exercising is basically breaking down the body while training your motor skills and body controls-- its nutrition and rest that does the growth and development part when it comes to size and strength.