rantOgram

01 May 2023 Run: 9.36km Pullups: 6,6,6,6,6,6,6   02 May 2023 Shoulder: 15min stretch/mobility  Pullups: 10,10,10,7 (<8min), 7,6, 4,4 LsitChinUps : 5,5,5,5,5 HammerCurls: 6 sets (18-27lb) x12   03 May 2023 Shoulder: 15min stretch/mobility Rings Practice: 25min 💎PU: 25, 20, 20 Combo: 5 x 5🦐Squat/🦵+ 5HBPullUps Airsquat: 35, 35, 35 04 May 2023 LsitChinUps : 7,7,7 PullUps: 10,9,5,6,6,6 PikePushup: 12,10,10,10 1 hr Yin Yoga PullUps: 7,7,7 2 x 5🦐Squat/🦵 05 May 2023 Run: 10.01km 06 May 2023 1 REP MAX Test Day Deadlift @ 140kg BenchPress @ 95kg   07 May 2023 Run:10.6km 08 May 2023 Deadhang: 1:27,  1:02, 0:53,  0:54,  0:46 45 min Stretching/ Yin Yoga DIPS: 15, 15, 20, 15, 15, 15, 20 ( 20-30 sec rest ) Superset: 5 x( 5 HBPullup + 15 💎PU), ( 45sec rest ) ...immediate to DB HammerCurls 12 x 3 x 27lb/s straight to... LsitChinUps:  5 (to polish off) 09 May 2023 Supposedly Break day Deadhang: 1:24,  1:04,  0:55,  HBPullups: 7,7,7,7,7,7,7...

Almost mid May, usually penning monthly reflection thoughts comes at the tail-end of the month. But with a fair bit this time, so before I forget... Like Apr-- continued with lower reps with more sets on pulls to hit usual daily numbers to reduce physical stress and focus more on joints recovery (elbows and left shoulder).  Started switching to weighted pullups 3 days ago and daily shoulder warmup is an essential daily affair by now. Micro-dosing it throughout the day when getting up from the chair to stretch. The left shoulder inflammation is much reduced, mobility/ flexibility has improved. Still not optimal of course. However the frequent "shoulder dislocation" and dead-hang exercises have certainly proven effective and useful.   "Shoulder Dislocation" Move Finally, on 13 May, managed to pull off a somewhat "passable" shoulder dislocation with that same initial broomstick from 2 months ago.  Recalling the agony and angst of not able to move the darn sti...

A deviation from the norm. Got out of the house and headed towards Woodlands this morning. Only upon reaching did I realize it was my friend's private man-cave gym setup. From his facebook post, I thought it was some commercial entity and was asking if he could sign me in for a day pass to test out myOne-RMs :) Some weeks back I was thinking to test out my 1 Rep Max trinity of Deadlift, Bench Press and Squats to gauge current strength level now after 13 months of almost entirely body-weight strength training, saved for 2 adjustable dumbells and few scraggly plates + an EX bar at home. Thinking back... it has been ~ 27 years since having stepped out of a gym doing weight training for the last time... The mood this morningwas a little apprehensive. While my old PB numbers for benching and squats are still in the head, I have absolutely no clue about dead-lifts though. It wasn't something that I ever did much back then in the 80s-90s. Starting out at 80kg after few warmup sets Too...