Sep 2022 Training Log

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01-05 Sep
Turkey- WorldFood Show
Mornings: push ups and air squats only
04 Sep- Light Tricep/ Bicep @ hotel gym

06 Sep
Pull up: 10 and 10,8,9 (evening)
4.77km run @ 7:13-7:17 pace (8.23-8.31km/hr)


07 Sep
Decide to still go easy as tendonitis is just a tad from fully easing off. Weird that when arm is pumped.. actually feels better. Seems like subconsciously compensating is also working triceps harder than usual. Not pain but better contractions.

Pullups: 12, 10, 8, 8, 6 = 44
Dips: 20, 20, 12+4, 18, 20, 6 = 100
💎PU: 20, 20, 20, 20, 14 = 94


08 Sep
Pullups: 13, 5, 9, 8, 8 = 43
💎PU: 5x25 = 125
Dips: 20, 20, 20 = 100

Abs... flutter kicks, reverse crunch, contracted railing pressups.

09 Sep
Abs:
Flutterkick 2x120s, 1x100s
CrossOvers 1x50, 2x40
ReverseCrunch 10x10sec 
Core contraction rail pressup 3x10

Russian PU: 3x10

Pullups: 10, 9, 8, 7 = 34


10 Sep
Break


11 Sep
Right elbow tendonitis almost all gone. Only gets aggravated with exercise movements a little at the condoyle (medial side) and affects small immediate start of forearm area nearby. But goes away in an hour or 2
Normal PU: 3X40,  
💎PU: 10, 3X20, 1x19 (to failure)
Pullups: 9, 9, 6, 6
Dips: 3x20, 1x15 (to failure)


12 Sep
RUN: 5K
Tendonitis Break.....  


13 Sep
Pullups: 5+5+5+5+3+5 = 28
Need to find way to continue training but without putting too much stress on right elbow
So trying less reps more sets to hit daily session total number
 
 
14 Sep
Thought more about yesterday low rep high sets-- to make it more effective... will try out 5/ sets with L-sit compound pulls


15 Sep
1 hr abs session @ office
LegRaised Pullups: 3x5   Pullups: 9, 8, 7   Total 39
💎PU: 2x30, 19 to failure = 79


16 Sep
Pullups:  12, 9, 8, 9 = 38
DBP: 
1 x 35lb x 15, 
2 x 44lb x 12
53lb x 8 + 6 + 4 + 💎PU x 10
💎PU 2x20
Flutterkick 2,1,1 mins

17 Sep
 @ fty...
 
18 Sep
 Rest
 
19 Sep
Pullup: 12, 10, 9, 7, 7 = 45
Dips: 25, 15, 17, 20, 16, 17 =110
💎PU: 25, 25, 20

J-Jack 30, 30 + DB Squat 18 lb/s
J-Jack 30 + SDB Squat 35 lb
J-Jack 30 + SDB Squat 18 lb
 
20 Sep
RUN: 6.01k

21 Sep

22 Sep

1 hr ABS in office
💎PU: 25 20 20 20
Pullup: 8,  (12, 10, 9, 7)

23 Sep
Pullups: 39

24 Sep
@fty

25 Sep

26 Sep

Pullup: 14, 10, 8, 7.5 = 39.5
💎PU: 4x30, 20 
WPU: 30
Dips: 10, 16, 7, 9, 10, 11 = 63
💎PU: 20 ( to failure)

27 Sep
Run: 6.01k

28 Sep
Pullup 11, 10, 8, 8, 7, 6 = 50
DIPS/💎PU: 3x(25/10) 
Air Squats: 4x30
💎PU: 3x30

29 Sep
1 hr ABS and Stretches in office
💎PU: 3x30
Pullup: 8, 7, 8, 7

30 Sep





















 
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