rantOgram

1 Been roughly two month since turning weekly "trainer/ coach" - conducting an hour plus of class each Thursday in office. Having literally no idea what to do initially.  My own daily exercising has never been any strict regimented programs; outlined with exact sets, reps etc. It has all been one big long experiment from the start. While my "Daily  Trinity" of Pulllups, Diamond Pushups and Dips forms the base of each day's load/ intensity with other exercises--truth is, even for these fundamentals, its been a never-ending series of changes and adaptations as new discoveries and observations/ realizations are made -- almost daily at times. Personally, being disciplined with core training has never been much of a regular affair either. Since definitions in these muscles comes naturally without much actual focused training. Most of my cores are indirectly trained because of the constant contractions applied while doing other exercises to maintain stability during ...

  01 Oct Pullup 10,8,5,5,3 + 8,7,6= 52 DIPS:  25, 25, 14(to failure) 💎PU: 3x30 Abs: 2 sets 8x DF + 15 mins various at home 02 Oct Break... PULLUP: 10 @ ECP 03 Oct Exercises for medial epicondylitis recovery Pullup 13, 9, 7, 8  💎PushUps: 25, 25, 25, 20  Air Squats: 2x30(+18lb), 2x35 04 Oct Pullups: 7,7,7,7, 5+1  DIPS: 25, 20 1.5hr Stretch & Abs in office 05 Oct 06 Oct Dinner, Rabo Bank  Pullup: 10 07 Oct Medial epicondylitis.. 99% recovered Pullup 14, 10, 8, 7, 8 = 47 PushUps: 10, 20   DBP: 35lb x 12, 44lb x 12, 53lb x 12, 6 10   DropSet-DBP:  53lb x 11, 44lb x 06, 35lb x 06, 27lb x 06, PushUps 10  💎PU: 30 x 3 Air Squats: 2x40 08 Oct Run: 6.78km + 9 Pullups 09 Oct L-sitPullups: 6, 9, 5 10 Oct Pullups:10, 10, 7, 5, 6 (as L-sit: 8,5,5,3,0) Dips: 25, 20, 20, 20, 20  💎PU/A-SQ: 3x 25/30  11 Oct Ride 18km Pullup: 6L, 10, 8 12 Oct Pullups: 13, 10, 9, 8 DBHC: 3x15, 18lb Compound DBHC/TPD: 2 x15/30@ 18lb/19kg TPD: 2 x 30 @19kg ...