01 Jan 2023
Experiment 001/23- debunking carbo loading myth and calisthenics leg training as efficiency instead of regular cycling. http://rant-o-gram.blogspot.com/2023/01/expt-00123-no-carbo-ride.html?m=1
Ride: 126-128km
Pullups: 10
02 Jan 2023
Break
Pullups: 22
03 Jan 2023
Not a good day with all the news on the first day back to work. BUT THE SHOW MUST GO ON...
Pullups: 10, (8,8,8)... all Hi pulls
DPU: 30,30,25,20
DF: 7,5,5,5
Superset: (5L-sitChinUps + 40sec HB Hang) x2
HollowBody Hold- ~20-30 sec x 5
04 Jan 2023
Another non stop workday ... Just maintenance this evening
Pullups: 4,6,10,10 - Hi-Pulls
DPU: 30,25,20,20
NormalPU: 20,20,21
AirSquats: 35,35,35
05 Jan 2022
Break
06 Jan 2023
Maintenance session after another overloaded day
Pullups: 10,10,10,11
Dips: 20,15,20,15
AirSquats: 35,35,35,35
DPU: 25, 20, 20
07 Jan 2023
Run: 6.32km
Pullups: 10,10,10
08 Jan 2023
Feeling lethargic...
Fitness Park 1.. for M. Up training and
Pullups: 10
Dflag: 7,7,7,3
L-sitChinUps: 5,5,5,4
Pike and Archer PU
Feeling kinda pissed on way back.. went to Fitness Park 2 continue...
Dflag: 7,3
Pullups: 10,8
Air Squats: 35,40,35,35
Pike PU
💎PU: 30,25,25
09 Jan 2023
Stretch. Frog Pose training
Pike PushUps
Pullups: 8,10,8,6,9
10 Jan 2023
Wall HS tryout. Stretch combo--helps loosen tendons faster..
Straight legged front stretch followed by sole to sole tuck-in, 3 combo sets back to back.
PullUps: 9,9
PikePU: 4 x 8
- need to improve form on the legs and then start moving hands and legs closer for more upright position.
11 Jan 2023
Wall HS 5x30 sec hold
PikePU: 4x8 (better control today)
PullUps: 12,10,8,8
ComboStretch - progression to half palm beyond toes but still too tensed. Need to breathe!
12 Jan 2023
Pullups: 10
13 Jan 2023
Stretching
14 Jan 2023
Pullups: (4+4+10+8+7)+(6)+10+9+7, 29-30 of first 5 sets HollowBody(HB) Pull with 5kg weighted vest, 6th set weighted but normal pull ups. Remainder, usual body wt pulls, no HB
PikePushups: 5 x 12 last few days of stretching helped in able to keep legs straightened by now and up from previous 8 to12 reps per set today
inclinedPikePushUps: 3 x 20
💎PU: 2 x 25
inclined💎PU: 2 x 10
15 Jan 2023
Lazy day
Pullups: 17in1
Realized the possible reason of plateauing at 15 reps for last few months. Likely due to the uneven pulling I noticed in Dec...leading to one side reaching fatigue/ failure faster and overall inhibits the next rep. Focus hard to go even when pulling up today. But was also doing it with a little more over-grip than usual since going back to thumb under bar in Oct/Nov.
16 Jan 2023
Stretching
PullUps: 16,10,9,6
Bicep EZ wide: 5sets
Bicep DB Curls: 7sets superset with
AirSquats: 35x4
17 Jan 2023
PullUps: 12,12,12,9
18 Jan 2023
Pushups: 25, 25
WallHandStand: 5x30sec hold - tried HSPU... 2 pathetic attempts..FAIL!
DBP: 20x35lb, 15x44lb 2x12x53lb
8x62lb, 6x62lb...to... 15💎PU
💎PU: 25,25,25
DIPS: 12,12,9... to failure
PullUps: 10,10
19 Jan 2023
PullUps: 10,10,10,8,7
20 Jan 2023
Morning 10min "Waker-Upper"
DF: 7, 7 AirSquats: 35, 35 Pullups: 5
21 Jan 2023
"REUNION DINNER MENU"
Pullups: 12,8,6,7,8,8
🐉Flag: 7,7,7
L-sitChin: 7,7,7,7
AirSquats: 35,35,35,35
PikePushUps: 12,12
Pullups session kinda meh @ "slippery-bar" today...
Note: next time switch all to ring pulls when there.
Final set of PikePushUps before a full keto Reunion Dinner
22 Jan 2023
Break
23 Jan 2023
Pullups: 12,(15,12,11),11 - 61, a 38in3 day
💎PU: 35,20,25,40,25
AirSquats (35,35,35,35,35)
ClubbellSquats: 15,15
1 superset of 40 💎PU, 15 ClubbellSquats (20kg) and 15x4 Jumping Jack
24 Jan 2023
BicepPushUps: 10 (slow reps)
PullUps: 10,10,10,10
L-sitChinUps: 7,7,7
Bicep ~9-10 sets of DB Curls, inclu. warmup set
6sets on EZ Curl--3n,3w grip -- All slow -ve (7 count per rep)
25 Jan 2023
Triceps Day: TricepPD x5 sets, TricepEZOH.curls 3x narrow 3x wide, TriDB-OH.Curls
Pullups: 12,12,10,11 = 45
💎PU: 12,12,12
26 Jan 2023
Run: 10.11km
DFlag: 7,7,7
L-sitChinUps: 7,7,7
... felt cramp-ish-- call it a day
27 Jan 2023
Back late, car IU spoiled :)
Pullups: 15,10,8,7
28 Jan 2023
PullUps: 10,10
💎PU: 30,25,30,20
AirSquats: 35,35,35,35
Stretch
29 Jan 2023
Pullups: 15,12,10
L-sitChinUps: 5,5,7,7
30 Jan 2023
🐸Pose Training: 30min
🐸 progression
2x6-7 sec hold, 1x11 sec hold
PikePushUps: 10,10,10,10,10
L-sitChinUp: 7,7,7,6
🐲Flag: 7,7,10,6
AirSquat: 35,35,35,35
🏐🏀2theWall Dips: 15,15,15,15
31 Jan 2023
Break - Stretching 30 mins
PullUps: 14,12,10
🐲Flag: 8,8,8