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 (7mins)
Airsquats 35,35,35
10 May 2023
Triceps (light)
11 May 2023
Run: 7.46km
-- 2.4km/11:48min, (4:53/km)
Pullup: 5 (5kg), 5,5,5 (10kg), 5,5,5,5,5 (BW) = 45
all slow and protracted reps (hollowbody)
12 May 2023
Break
Just mucking around learning/ tryout
Dragon-Pistol Squat combo
13 May 2023
HOTTEST DAY- 37⁰C on record🔆🔆
Shoulder stretch/ mobility ex 30min
Deadhang: 1:26, 1:08, 0:55, 0:54, 1:14
Pullups: 5,5,5,5,5,5,5,5 (10kg), 5,5,5,5,5,8 (BW) = 73
all slow and contracted reps (chest pushed out)
🐲🚩: 7,8,8,8
Monitor shoulder aches/ pain in the morning
14 May 2023
20 min shoulder stretch/mobility
Superset: 5 x (8LsCU + 7LtoDips)
5 x 7🦐Squat/🦵
2 x 5🔫Squat/🦵
Run: 6.06km
💎PushUps: 25 x 4
15 May 2023
Shoulder Stretch/Mobility
Light Bicep/Tricep session
16 May 2023
Pullup (10kg): [7,5,5,5,4 (7:35min)], 4,3,3,5,5
Pullup (HB): 7,8,7,7
G.Squat (27lb): 35,35,35,35
17 May 2023
LsCU: 10, 9, 7, 6, (6:49min)
LsPU: 3, 5, 5, 5
Run: 3.16km (5:48/km, 10.32km/h)
18 May 2023
Pullup (10kg): 7,7,5,5,5,5,4, (15mins), +5,
Deadhang: 0:59
DIPS: 20,20,20,220
💎PU: 25,25,25,25
19 May 2023
Blood Donation
BREAK
20 May 2023
McRitchie Hike ~13km
Ran up all slopes
60 Airsquats
60 💎PU
21 May 2023
Run: 6.01km (6:32/km, 9.16km/h)
Pullup (10kg): 5,5,5,5,5,5,5,5 (9:50min)
💎PU: 30,30,30
LsCU: 7,7,7
22 May 2023
🐲🚩: 10,10,10,10
Combo: 4 x (8 LsCu + 15 Dips)
Combo: 3 x (15 RPD20kg + 10 EzCurl25kg)
Hammer Curls 15 x 18lb x 3
23 May 2023Stretch Day
Straight.Line.Squat 5 x 5set
Cossack Squat 10 x 5set
Sole2Sole
Forward Stretch
Pullups: 10 x 4
🦐Squat: 10/🦵 × 3
24 May 2023
Pullups: 16
25 May 2023
Pullups: 10
27 May 2023
Run: 2.81Km
Superset 1 (first 6)
Pullup 10,8,5,5,7,5,5,2 (to failure)
LsitNeutralPulls: 3,5,7,3,5,2 (to failure)
-------------------------
Superset2
AirSquat: 35, 35, 35
💎PU: 20, 20, 25, +25
--------------------------
🐲🚩: 7, 10,
RUN: 2.43km
[END].. walking over to shower..
+40 Straight Leg Dips
+13 Pullups
+25 💎PU
--------------------------
Home. Park the car, feeling "shortchanged". Walk across to fitness park
+40 Pullup (10 × 4 neck-over-bar)
1 x 5🔫Squat/🦵
LSCU: 5,5,5,5
Run: 6.03km
(Pullup/ LsitChinUp): (8/7) x 4
🐲🚩: 7, 7, 7, 7
🐲🚩: 7, 7, 7, 7, 7
🐲🚩: 8,8,8,8
LsCU: 7,7,7