July 2023 Training Log

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01 Jul 2023
PU 20
DB DeadLift: 
(05x70lb) x1
(05x53lb) x2
(10x53lb) x2

02 Jul 2023
Back2Gym Day 01
Pullups: 10, 10, 10, 9, 10
(Interleaved with KB Press)
LsCU: 7, 6, 7
BenchPress: 12x 40,50,60,70kg
DB Incl.Press: 12x 15, 20, 22.5, 25,27.5kg
Machine.Flies: 3 sets (light)
Pullup [+10kg]: 7, 5, 5
Pullup: 5

03 Jul 2023 
Stretch & Mobility: 45min
[10 🐲🚩+7 Pullups]  x4
WidePushUp: 30,30,30,15,15

04 Jul 2023
@RSUP
DIPS: 10
Home...
Str.Bar.Dips: 10, 5, 15
LsPU: 7, 5
Pullups: 10, 10, 10

05 Jul 2023
Morning Office
Pullup: 5,5
Stretch: 5 mins
Evening Home
Str.Bar.Dip: 20, 10, 15
Run: 6.01km, 5:53/km, ❤️131
🐲🚩: 8, 8, 8
RingLsCU: 5, 5, 5
Dips: 10, 15, 15

06 Jul 2023
Dips: 10
Pullups: 10, 10, 10, 10
🐲🚩: 7, 7, 7
Yin Yoga: 1hr
LsCU: 7, 7, 7
Str.Bar.Dips: 20

07 Jul 2023
Dinner with D.Trading
Str.Bar.Dip: 15,15,20
Pullups: 10,10,10
Scapula contraction, pull elbows in

08 Jul 2023
Gym: 2hr Shoulder and back
Stretch: 20 min
🚩🐲: 10,10,10,10
PullUps: 8,
Run: 4.33km (Treadmill)

09 Jul 2023
Morning: 
Yoga/Stretch/Mobility 1.5hr
Afternoon: 
Stretch: 15mins
10🦐Squat/🦵× 4
Pullup[10kg]: 5,5,5,5,5,5,5,5
Pullup[HB]: 7,7,7,7,7,7,7,7,7

Remember GPTP for pullup!
GRIP hard & squeeze fingers esp last 2.
PACK the scapulas
TIGHTEN the cores
PUSH elbows when lifting up into pull

10 Jul 2023
GYM
Run: 6.01km, 6:10, ❤️128 treadmill
PullUps: 8, 8
DIPS: 15, 15, 15
Very strong positive pulls employing GPTP method.. next see how to translate parts of these into MU training.

11 Jul 2023
Physio massage
DHang: 1:22, 1;08, 0:30, 0:45
STRETCH: 15mins
PullUps: 8,8,8,8,5

12 Jul 2023
StBDips 15,15,20
🐲🚩: 10,10,10,10
LsCU: 7,7,7,7,7
AbsRoll: 10, 10, 10

Combo01
[7🦐Squat/🦵+ 7Pullups] x3
Combo02
[35AirSquat + 25PushUps] x3

13 Jul 2023
Yin Yoga
DIPS: 10,10,10,10
Pullups 7, 10, 10, 8, 12
LsCU:7

14 Jul 2023
Shoulder Mobility: 1hr
Pullup 
5 (10kg), 5 (15kg), 5,4,5 (20kg), 8,8,8,8,10 (BW)
Legs
Squats: 10x40kg, 10x50kg 10x60kg, 10x70kg
Leg Press: 60kg & 80kg, 2sets each x10reps
ComboSet - "fast and furious", 30s rest
[Dips/Pullups]: [20/5], [15/5] x 3
 
TricepPulldown 3 sets x rep to failure (~18-24kg)

15 Jul 2023
GYM: "300" Circuit
PullUps (Neutral): 25
Floor Wipers: 50 (60kg barbell)
Deadlift: 50 (60kg barbell)
PushUps: 50
Box Jump: 50 (24" high)
KB Snatch & Clean 25/side (16kg)
Pullups (Neutral): 25

PushUps: 31

16 Jul 2023
Dips: 15, 15
PullUps:5, 5
Run: 4.5km, 6:15/km ❤️135

17 Jul 2023
Str.Bar.Dip: 15, 15, 20
LsCU:10,10, 9, 8
🐲🚩: 7,7,7,7
G.Squat: 15 x 35lb  x3
PullUps: 8,8

18 Jul 2023
Run: 6.0km, 6:07/km, ❤️129
Pullups: 8, 8, 8, 8,(7+1)
LsCU: 7,7
💎PU: 25, 25, 25

19 Jul 2023
Str.Bar.Dip: 15, 15
Combo
35 AirSquats+10Pullups x3
Dips:15 RingDips: 5,

20 Jul 2023
Yin Yoga

21 Jul 2023
TCM - fix shoulder
Run: 6.01km, 6:06/km, ❤️129
Pullups: 8, 8, 8, 8, 8
🐲🚩: 7, 7, 7

22 Jul 2023
Stretch and Mobility
PullUp: 10, 10, 10
PullUp[+10kg]: 5,5,5,5,5,5
PullUp: 5,5,7,7, 
🐲🚩: 8,6,8
Dips[+10kg]: 10,10,15,15
Tryout pistol step jump...

23 Jul 2023
Run: 6.01km, 6'00"/km, ❤️129
PullUp: 5,5,5
LsCU: 5,5,5

24 Jul 2023
REST
Stretch and Mobility

25 Jul 2023
Str.Bar.Dips: 20, 20, 20
RUN: 6.01km, 5'45"/km, ❤️137
LsCU: 7, 7, 7, 7
PullUps: 5, 5, 8, 8, 8
AirSquats: 35, 35

26 Jul 2023
TCM 2nd session
SBDip: 15, 10, 10
PushUps[Pause]: 30, 30, 20, 20
PikePushUps: 10

27 Jul 2023
PullUp: 10,10,10, 9
LsCU: 7, 7, 7

28 Jul 2023
AirSquats: 35, 35, 35
StrBarDips: 20, 20, 15
LsCU: 7, 7, 7, 7, 7
🐲🚩: 10, 10, 10, 10
AbRoller: 10, 10, 12, 16
Combo
[25PushUp+35Airsquats] x4

29 Jul 2023
Gym: Chest Day
BenchPress: 7 sets
Flies: 6-7 sets
DBPress: 7-8 sets
PullUps: 5, 5, 5, 5, 8
Dips:10, 15, 15, 15, 15
AirSquat: 50, 50, 50
Run: 6.02km, [6:13/km], ❤️126
💎PU: 20, 20, 20

30 Jul 2023
Gym: Arms
Superset: [Rope Pulldown/ Hammer Curls] x5-6 sets
Superset: [Rope Pulldown/ EZbar Curls] x 4-5 sets 
CableOverhead (Tricep) 4-5 sets
Cable Flies (light) 2 sets
 
[7 LsCu/ 15 💎PU] x 5 sets
6LsCu
Straight Dips: 15, 15
EZbar Curls x 4 sets

31 Jul 2023
PushUps: 30, 30, 30
PullUps[+10kg]: 8,5,5,5,5,5,5,1
PullUps: 8,7,7,7

Superset
AirSquat:    35, 35, 35, 35
💎PushUp: 25, 25, 25, 28

LsCu: 6, 2 , 3





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