rantOgram

Two tweaks in October that wasn't eluded much: Kickstart lower carb intake . Not quite the full keto kind of severely restricted amount but certainly total carbohydrate as a macro nutrient in daily meals has been reduced. Strict Form Training/ Reps -  "Don't Count Reps. Make Every Rep Count" is the new daily self-reminder.   Weight   Aug/Sep, daily fluctuation was mostly between 72.5 to 73.5 kg Oct/Nov- Full day fluctuation range is 73.3 - 75.0kg ... usually at 73.5-73.7kg in the morning. I'm not  concerned with weight going up at this point. In fact weight gain is expected if sticking to the training regime. Hence I have re-set a new weight target at 75 +/- 0.5kg, estimating with expected muscle gains and fat loss from:  ~1kg of bodyfat reduction from current baseline of 73.5kg ~1kg Muscle gain from legs with new add on daily base-training exercises ~0.5-1.0kg? from arms and upper body after returning to pre-injury intensity with weights Previously, at the ...

01 Nov 2022 Supposed Rest Day 🐲F/ Squats: 7/35,  3x 10/35 💎PU: 2 x 30, 1 x 25.. Full Squeeze 02 Nov 2022 Pullups: 11,9,9,7 (<9min)   8,7,7,7 (<8min) =65 DIPS:  25,25,25,20 (10min)   (20+5), (20+5), (16+5+4) = 170 Triceps Pulldown: 7-8 sets of 20s 03 Nov 2022 Pullup 10, 8, 7, 7, 6, 5 = 43 DF:  2x 10/35, 2 x 8/35,  45 min Abs and Stretch (office) 04 Nov 2022 Run: 8.01km ... Zone 2-3 training. avg ❤️HR: 131,  Max❤️HR: 149 05 Nov 2022 Break 06 Nov 2022 Run: 2.41km in 12:30 Pullup: 14,10,8,7 in ~7:50min 💎PU: 4x30 1/2-fk "TuckedPlanche" Dips: 3x10 DIPS: 20, 15, 16 🐲F/Squats: 3 x 8/35,   1 x 10/35 Was expecting ham and glutes to start cramping up as still not really back to normal after last Thu session Strangely nothing and in fact ALL 🐲F done today can be executed with strict form and less fatigue than usual... hmm Today's "No Training" Quarterly 2.4km Run was 20+ seconds faster than last one in Jul...  Avg and Max H...

1 Life is never static. Our decisions will be influenced one way or another. Many of my friends by now would have noticed the changes in my social media posting even though it's not always frequent with the "re-surrection" of strength training since Apr this year The pandemic and subsequent WFH has gotten me to start running. A lot. But that didn't neede a lot of extras. a good pair of running shoe until the mileage is up and then comes in another pair. Doesn't take up too much space in the house. A smart watch in 2021 to start tracking heart rate. A first for me. Otherwise everyday I was just tracking my mileage on and Excel file and plotting on online map each time to get the distance after a run. Tedious but a nice exercise as my mind goes through each section and recalling how it felt and what I could have done to improve etc...  Apparels didn't add much to the wardrobe either.. Couple of tank tops and shorts from Decathlon. Oh socks.. yea those only have...