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
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 RopePulldown (25kg)
Total Pulls: 122 reps
09 Mar 2023
@ Fty with JCB, late dinner
Pullups: 8,8,6 (slow HB)
10 Mar 2023
L-sitChinUp: 7
DB ShoulderPress x 6 sets
RoundTheWorld
[5 HB Pullups]-[10 Dips]-[10💎PushUp] x 5
35 Airsquats & Walking Pistol Squats
11 Mar 2023
Morning
Stretch, 15Pushups and MU Training
Pullups: 10,12,8,8,8
🐲🚩: 8,5,8
Hot like F at Tampines Central Park...
Afternoon
Pullups: 8,5,5,5
Airsquats: 35,35
FrogPose Training
12 Mar 2023
MU Training -- no vids but feeling is close to yesterday. Probably same mistakes.
RoundTheWorld
[[6 HB Pullups]-[12 Dips]-[12 Normal PushUp]] x 5 sets (90 sec interval between set)
Pullups: 5,5,5,5
Total: 50 pulls
13 Mar 2023
Pullups: 11,8,11,9, 8,7,7,5
Superset: 7 LSitChinUp/ 25💎PU x 4sets
Tricep Pulldown: 20-25 x 8sets
Squats.
14 Mar 2023
Feeling Sick.. sorethroat/ cold
Pullups: 11,8,11,9, 7,7,5
Superset: LSCU/💎PU, 7/25 x 4
AirSquat: 35
ElevatorSquat practice
15 Mar 2023
Sick
LSCU:5
Dinner with Meiji
16 Mar 2023
Still sick
Run: 6km
Pullup: 11,9,9,10
LSCU: 7x2
17 Mar 2023
Still sick
LsCU: 7,7,2
FlutterKick: 1x2min, 1x1min40sec
Stretching
Pullups: 5,5,5,5,5,5,5,5,5,5
18 Mar 2023
Pullups: 5, 8,10,10,7
14hr Flt to UK....
19 Mar 2023
Hotel gym @ Aloft Excel London
DBPress: 16-26kg, 20-8 reps, ~8 sets
CableFlies: 7.5-10kg 5 sets
🐲🚩: 5,7,7,7
💎PU: 20,20,20,20
20 Mar 2023
Exhibition Day1
Morning Room Workout
COMBO Stretching: 15mins
AirSquats: 35,35,35,35
1-Legged ElevatorSquats: 5/leg x 2 sets
PikePU: 10,10,10
💎PU: 20,20
21 Mar 2023
Exhibition Day2
Morning
Cablework with UniTree: Shoulder
Superset: 35AirSquat+20Pushup x 4
Sidekick Training.
Evening
🐲🚩: 7,7,7,9,6
Tricep Session
22 Mar 2023
Exhibition Day3
Short & Sharp
35AirSquat/ 25PU x 4
23 Mar 2023
Full day meeting+dinner with UniSnacks
BREAK
24 Mar 2023
Superset: Bicep bias consisting of continuous/ drop sets. Triceps.. all mono pulldown sets of 15-20
Superset: 35AirSquat/ 25💎PU, × 3 sets
🐲🚩: 10
25 Mar 2023
Flt back from London. Home@8pm
Pullups: 10
26 Mar2023
27 Mar 2023
Pull day off to bad start... All Reps Down from usual. Tripled sets to compensate.
HB Pullups: 13,6,6,5,5,4, 6,6,5,5,3, 5,6,6,5,6,5,4 -> 101
L-sitChinUps: 5,7,7,7,6,5,5 -> 42
Total: 143
Almost call quits...
Superset: 15 Dips / 20 💎PU x 4sets
Airsquats: 35 x 4 sets
Not the best day but ok grind.
28 Mar 2023
DumbBellPress:
35lb/s x20, 44lb/s x15, 53lb/s x15, 62lb/s x10
DBP Dropset
70lb x 6 > 53lb x 5 > 44lb x 5 > 35lb x 6 > 9💎PU... to failure
DBP continued
44lb/s x15, 53lb/s x12, 53lb/s x12, 62lb/s x10
💎PU: 20, 20, 25, 25
🐲🚩: 8, 8, 8, 8
Dips: 15
Shower
MORE Dips: 15,15
DINNER
29 Mar 2023
Pullups: 12,8,9,7,4,4,4
L-sitChinUps: 7,7,7
Run: 6.01km (last km alt lamppost sprint)
30 Mar 2023
Biceps Day
S-set: 10 HB Pulls/10 ecc5s EZ curls x 5sets
dDBc 12x18lb x 2 sets
altDBc 8-10×27lb x 3 sets
alt🔨curl Dropset: 10x27lb>6x16lb x 3 sets
alt🔨curl: 6x35lb x 1,
AirSquat: 35,35,35,35,35. (175)
Dips: 20,20,15. (55)
31 Mar 2023
Easy Pull Day
Deadhang: 1:07, 0:43, 0:58, 0:56
L-sitChinUps: 8,8,8,8 (32)
Alternating....
🐲🚩: 10, 8, 8, 7, 6, 6 (45) with Pullups: 7, 7, 7, 4, 6, 4. (35)