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01 Apr 2023 Maintenance & Reflection day PushUps: 222    (50 x 3 NormalPU,  25 x3 DPU) 02 Apr 2023 Deadhang: 1:08, 1:03, 0:39, 0:35,  0:35 Stretching PistolSquat Training: Raised -ve and Raised full. 🐲🚩: 7, 7, 10 LsCU: 7, 7, 7, 8 Pullups: 7, 7, 7, 7 03 Apr 2023 HB Pullups:  11, 12, 10, 8 (<8mins),  5,5,7,7,6 AirSquat:25 (warmup) ShrimpSquats: 5/leg x 5 sets Raised PistolSquat: 5/leg x 2 set Left leg - Max 3 reps in 2nd set. Need to find optimal CG pt. AirSquat: 35, 35, 35, 35  💎PU: 25, 25, 25 04 Apr 2023 Break 05 Apr 2023 Morning Pullupss: 7x3,   🐲🚩:7x3.   🦐Squat:7x3/leg Evening Pullups: 15, 9, 8, 8,   6,6,6,7,7,7 S-set - LsCU/Dips:  7/15  x4 🐲🚩: 7, 7 🦐Squat: 5/leg R.🔫Squats: 5/leg  x3 06 Apr 2023 Workout in Office today LsCU: 7, 7 🐲🚩: 7, 7, 7, 7, 7 Toes2Bar: 5, 5, 5 🦐Squat: 5/leg x 5sets 💎PU: 20, 20, 20 Yin YOGA-1hr  Pullups: 12, 10 07 Apr 2023 Run 10.07km 🦐Squat: 5/leg AirSq...

  Last day of March, just a short Pull training session for the day and a tally of Q1 2023 "Daily Fundamental" summary Another month has passed since Feb reflection . Things have largely remained similar with work travel taking away some training intensity plus a week from having a cold.  Took extra effort during the recent one week trip to UK by having a daily session, however short, in the room or hotel gym this time. Tried out those short and sharp hi intensity programs I self-tailored to maximize effort in the quickest time. All about having consistency in training. Form over Volume Pullups: Overall pullup numbers has fallen from an average of 902/mth last year to 825/mth this Quarter. But mostly done with strict hollowbody form since getting the new pullup stand in Feb. L-sit ChinUps is an improvement in holding up each rep better. Dips : Greatest drop in vol of all the "fundamental" daily exercises but have kept to my usual balls-to-the-wall deep dipping whe...

01 Mar 2023 L-SitChinUps: 7,8,7,7 Total: 29 Superset of (PullUp/Dips) (8/10) x2,   (6/10) x1,   (5/10) x3 Total Pull: 37    Total Dips: 60 🐲🚩:  7,7,7 HollowBody Hold: 40sec x3 Total Time: 0:46:32 02 Mar 2023 Break 03 Mar 2023 Pullups: 12, 8, 7, 8 💎PU: 25, 25, 25 Tricep Pulldown: 7-8 sets Airsquats: 35,35,35 04 Mar 2023 Break 05 Mar 2023 Still feeling drained... been a whole week   Pullups: 10,9,10,8 --first 3 set strict slow HB pulls Squat: 35 GobletSquat: 25,25,25,25 Single Leg Squat:  ~15-20 in total Dips: 10,10,10,10,10,10 💎PU: 25, 25, 25 Tricep Pulldown: 2 sets 06 Mar 2023 Run: 6.28km 07 Mar 2023 Deadhang: 1min, 1min, 40sec Pullups: 40 in 7:53min 🐲🚩: 7,5,7,7,7 PistolSquat training 08 Mar 2023 L-Sit-ChinUps: 7,8,7,7,7,5 = 41  PullUps: (Strict Hollowbody): 8,8,5,5,5,5,5,5,5,5,5,5 = 66 Superset A :  4 sets 15 Bicep Curls (7sec on Eccentic)  20💎PushUps Superset B:   3 sets 5 Hollowbody Strict ChinUps 15 Tricep RopeP...

  Tracking all the mistakes and fails...  18 Feb 2023 11 Mar 2023 Leg has "kicked" downwards from the kipping which helped to push the upper body higher and hence the elbow at same level as bar. Key failure due to still too early rotation of body inwards in attempt to go over the bar while wrist is under rotated. 18 Mar 2023  Same mistake as last week. Started the pull too early (when body is still way in front of bar) This causes arms to start bending more immediately to counter and go upwards. The pulling up while still in a far forward arch causing the elbow for a need to bend- cuts away some momentum though overall its still going upward (becoming like a push-pull cancelling effect). Also didn't really think much about the control at the shoulders and back at this point... ...Practice more high pullups first Slightly better today with the wrist... Elbow to grip at highest point (almost in line with bar) are all in a straight line... wrist not rotated downwards at exte...

Running  a little late in writing up last month's reflection.... its already Mar 12 today. Feb kinda went past in a whirl, with more disruption to daily workout routines due to a slew of short day/ overnight trips for work. Setting out with new targets or at least ideas of different things to do for 2023 meant having to split up workout time to accommodate for everything...  Strength training is still the main but there is Stability and Flexibility added now. To optimize, I took on more bite size training whenever possible like,,, " 100min" Sole to Sole Tuck In " whenever on those 2 hour speedboat  trips for work. Have not started work on pancakes and harder stuff as I'm still  "breaking-in" further on the hamstrings, and glutes with basics.   Overall numbers for the "Daily Fundamentals" wasn't too shabby compared to Jan. Not trying to push for more every month at this point. Pushups and pullups were reduced but focusing more for good for...