Jun 2023 Training Log

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01 Jun 2023
Pullups: 10,10,10,10,10
1 hr Hatha Yoga

02 Jun 2023
Try out Microdosing today
Normal PushUps with Yoga blocks (2ft apart), 30 reps/ 30min, 330
Run: 6.01km

03 Jun 2023
Rest Day
1hr Stretching/ Yoga

04 Jun 2023
40 min mobility/stretching
Pullups: 10,10,10,(6+3+1)
Dips: 20,20,20,(17+3)
Run: 6.03km (9.97km/hr, HR135) !!

05Jun 20230
Pullups(+10kg): 7,6,6,5,4,5,4,4 (17:35)
Dips(+10kg): 8,8,10,10,12
Pullups: 7,7,7,7
Dips: 20,20,20

06 Jun 2023
Combo: 4 x 10PullUps+ 8 EZcurl25kg
HammerCurl 3 x 12r , 18lb
💎PU: 20,20,20
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07 Jun 2023
TP Barista Workshop Day01
AirSquat: 35,35,35,35
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08 Jun 2023
TP Barista Workshop Day02
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09 Jun 2023
Pullups: 10
Run: 5.66km

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10 Jun 2023
Workout01 
"Ab"-solutely SuperSet.
3 x Slow StraightLeg Raise     
7 x L-sit Chin Ups.                     
4 x Toes To Bar.                          
 _________x 3 set__________         
Polisher.                                       
DragonFlag: 10 x 4                     
Pullups: 5x5 (Strict, top pause)

Workout02
Pullups: 8,8,8,8,6
Dips:10,10,10,10
LsCu:7
Stretch n Mobility (20mins)
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11 Jun 2023
Stretch n Mobility
Combo S2S and Forward Split with Shoulder Dislocation

Park with Nic
1.2km warmup and 3 x 300 Sprint, 
(1) 53.75s, (2) ~57-58s, (3) 55.75s
Pullups: 2, 10, 9
.
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12 Jun 2023
Str. Bar Dips: 20, 15
Mobility Ex: Shoulder
Pullups(+10kg): 7,6,6,6,5,5,5,5 (16:17min)
Dips(+10kg): 15, [13+2], [12+3],  [12+3] (9:05min)
Combo
10 HbPullups+7🦐Squats/🦵 x4 sets
💎PU: 30, 30, 30

"DON'T WASTE THE PUMP"
8.Narrow-8.Wide EZ Curls(25kg) x3 sets
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13 Jun 2023
Dinner Appt @7
Stretch+Mobility 30 mins
Combo
8🐲🚩+ 7 HBPullUps  x3
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14 Jun 2023
RRTW = Running-Round-The-World
 
R(1.11km @5:09/km)/P¹DP²/  
R(1.09km @5:48/km)/P¹DP²/ 
R(1.09km @6:06/km)/P¹DP²  
(30min)
  • R  = Run
  • P¹ = Pullup
  • D  = Dip
  • P² = Pushup
  • /   = 1min rest
additional
Pullups: 10, (7+3), (5+5)
( ) = to failure and continue
 
Dips: 15, 15

15 Jun 2023
LsCU: 10, 10, 10
1hr YOGA
Pullups: 10, 10, 10, 9
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16 Jun 2023
BarDip: 12, 15
🐲🚩: 10, 10, 10, 10
"Ab"-solutely SuperSet.
5 x Slow StraightLeg Raise     
7 x L-sit Chin Ups.                     
5 x Toes To Bar.                          
 _________x 3 set__________         
Stretch+Mobility 30 mins
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17 Jun 2023
Try out Impossible Pullup

Stretch+Mobility: 30 mins
Str. Bar Dips: 15, 15, 10, 10
PullUp: 2, 10, (10,10,10,10... <8min)
🐲🚩: 8, ,8

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18 Jun 2023
Run: 6.01km, 5:40/km (10.56km/h)
Kipping Pullups: 1 rep x 15 (MU Trg)
HB Pullups: 5,5,5,5,5,5,5,5
🐲🚩: 8,8,5
Dips: *ABORTED*.. shoulder feeling wonky. About to head home, turn back and added
💎PU: 25, 25, 25

19 Jun 2023
STR.bar.Dips: 55
Mobility and Stretch: 30min
🦐Squats/🦵: 7 ×3, 10 x2
AirSquat: 35 x 3
🔫Squat/🦵: 5
Pullups: 5,5,5,5,5
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20 Jun 2023
3.02km
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21 Jun 2023
Str.Bar.Dips: 15,10,15,15
Shoulder Mobility 45 min.
🐲🚩: 10, 10, 8, 10
HB FlutterKick: 3 x 1min
Pullup: 7,7,7,7,7,7,7,7,7,7
LsCU: 7,7,7
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22 Jun 2023
Pullups: 2, 8, 7, 5
LsCU: 8,8,8,8,8
YOGA:1 hr 
Str.Bar.Dips: 12, 12, 12

23 Jun 2023
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24 Jun 2023
...Morning...
Pushup: 20 x3 (warmup)
Shoulder Mobility: 1hr

...Evening...
Stretch & Kicks: 45min
Pullups (10kg) : 5,5,5,5,5,5,5,5
Pullups (HB}: 5,7,7,7,7,7,7
AirSquat: 35
Clubbell(10kg)Squat: 25,25,30,30
💎PushUps: 25,25,25

25 Jun 2023
Run: 10.03km 
Pullups: 5, 5, 5
LsCU: 7, 7, 7
AirSquat: 35, 35, 35
🐲🚩: 7, 7, 7
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26 Jun 2023 (@RSUP)
Pullups {rings}: 17, 10
Dips: 25, 20, 20, 15
Str.Bar.Dips: 10, 10, 10
LsCU: 7, 7, 7
💎PU: 20, 20, 25
AirSquat: 35, 35, 35
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27 Jun 2023
Break
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28 Jun 2023
LsCU: 7, 7, 7
Str.Bar.Dips: 20, 20, 15
🐲🚩: 7, 7, 10
1🖐🐲🚩: 7 (DB-assist)
Abs-Roll: 10, 10, 10
LsCU: 7, 7, 7
Combo
(10🦐Squats/🦵+ 20PU) x 6

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29 Jun 2023
Run: 8.04km 
LsCU: 6, 6, 6, 6, 7
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30 Jun 30
Str.Bar.Dips: 15, 20, 15
LsCU: 7, 7, 7
🐲🚩: 8, 8, 8
Abs-Roller: 10, 10, 10
Pullups [+10kg]: 5, 5, 5, 5
Pullups: 7, 7, 7
GobletSquat [44lb]: 25,25,25,25 
6 x 🦐Squats/🦵



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