Dinner (Gaia)
Pullup: 8, 8, 8
🔫Squat: 6x2
Str.Bar.Dip: 15, 5, 15
02 Aug 2023
PullUp: 40
Deadhang: 3 x 1min
03 Aug 2023
LsCU: 8,8,8,8,8
🦐Squat: 60
AirSquat: 35,
Yoga (Hatha)
04 Aug 2023
Run: 6.02km, 5:30/km, avg ❤️HR144
PullUps: 10, 5, 8, 7
PushUps: 20
05 Aug 2023
Gym- Leg Day
Squat, (slow paused squats)
40kg x10, 60kg x10, 70k x08, 70kg x08
LegPress
50kg x10, 60kg x10, 70kg x10, 80kg x12
50kg x10, 60kg x10, 70kg x10, 80kg x12
Pullup: 5, 5
Heavy dinner with 150ml Korean wine. Slept early but SHR in the morning at 57.. (HR range is at highest last nite in recent wk/ mths of 50-75)
06 Aug 2023
10am-12pm Stretch+Mobility
2-4pm Gym- Chest Day
PullUps: 5, 8 (warmup)
BenchPress:
40kg x 12 x 2sets
50kg x 10
60kg x 08
70kg x 08
Dropset: 70kg x 8, 60kg x 6, 40kg x8
Neutral Pullup: 5+5
💎PU: 15
Incline BPress
40kg x 10
50kg x 08
60kg x 08 x2
Incl. DBP:
20.0kg x 08
25.0kg x 10
27.5kg x 08
30.0kg x 07
PullOvers: ~ 5 sets (10-15kg)
Superset
[15 ForwardDip/ 10 💎PU] x 3
Last set 💎PU failure at rep 5.
Walking back home... saw new fitness corner... "pay some respect to the new bars"
🐲🚩: 10, 10, 10
Pullups: 10, 10, 10
07 Aug 2023
Run: 6.02km, 5:57/km, avg❤️126
08 Aug 2023
StrBarDip: 15, 15, 15
Dip: 20 (warmup)
Superset
[20 Dips + 10 EZ Curls] x4
09 Aug 2023
National Day morning workout
PullUps: ~60
LsitChinUps: 7,7,5,5
🐲🚩: 10,10
PushUps: 58
💎PU: ~30
Dips: ~50
10 Aug 2023
Shoulder Mobility 20 mins
(Tried reverse grip "sh.dislocation"-- HARD)
PullUp[+10kg]: 7, 7, 5, 5, 6, 6, 5
Pullups: 10, 8, 8
11 Aug 2023
MU Training: ~15 tries with hi-pulls
GYM: Chest
Dips: 15, 15, 15
BenchPress
40kg x 12 x2
50kg x 12 x2
60kg x 12 x2
Dropset: [70kg x 08, 60kg x5 ]
Dips: 15
DBPress:
20kg x 10
25kg x 10
30kg x 08
32.5kg x 05
Pullover(EZBar)
10kg x10
15kg x 12
20kg x 10
12 Aug 2023
2 4km, 4:33km/min, 10:59, ❤️157
Pullups: 16
13 Aug 2023
Gym (Back & Arms)
Landmine Row
30kg x10, 30kg x10, 40kg x10, 50kg x10
LsitChinUp: 8
Seated row 10 ×4 set (27-45kg)
Dip: 15
Super-Triple x 2sets
Seated.Row 45kg x 10, Dip:15, 💎PU 10
Seated.Row 50kg x 10, Dip:15, 💎PU 06 (to failure)
Pulldown
27kg x10, 45kg x10, 59kg x10, 55kg x10
Combo: [TricepPD]+EZ Curl(Bicep)
[36kg x 15], "7+7"Curl
[45kg x 15], "7+7"Curl
[54kg x 15], "7+7"Curl
Leverage of mach at gym needs higher wt for effective tri.pulldowns
"7+7" = 7 wide, 7 narrow curls
Tricep.Ov.Hd.Curls
EZ Bar x 4 sets
Machine x 4-5 sets
EzCurl.Bicep.DropSet
[25kg > 20kg > 15kg] 8 reps each
14 Aug 2023
LsCU: 24
Clubbell: 20 mins
15 Aug 2023
Rest
16 Aug 2023
Run: 4.17km, 6'08" ❤️128
PullUps: 5,1,3,8,8,8,(6+2),(6+2)
🐲🚩: 10,5
Rainy day, slippery bar
17 Aug 2023
Rest
Shoulder Mobility + Stretch
18 Aug 2023
a.m. Run: 4.2km, 5:31/km, ❤️138
Evening
PU: 30 💎PU: 30,30, //-PU: 20, 20
PullUps:1,2,3,3,3,3,3,3,3,3,3,3,3,3,3
LsCU: 6, 6, 6
19 Aug 2023
Spartan Sprint 2023 (Sentosa)
"Run": 5.11km
20 Aug 2023
Rest
21 Aug 2023
Shoulder Mobility: 20min
Str.Bar.Dip: 10, 15, 10
Pullups (HB): 8,8,8,8,(6+2) in 7m40s
AirSquat: 35,35,35,35,35,35
22 Aug 2023
Shoulder Mobility 15min
LsCU: 8,8,8
Run: 8.02km, 5:51, avg ❤️HR133
23 Aug 2023
Shoulder Mobility 20min
🐲🚩: 12, 12, (10 to failure+2)
LsCU: 7, 7, 7, 7, 7, 7
PullUps: 5, 5, 5, 5, 5, 5
Superset
20 💎PU+ 10 DBHC x18lb/s x1
20 💎PU+ 10 DBHC x27lb/s x1
25 💎PU+ 10 DBHC x27lb/s x1
24 Aug 2023
Stretching
Yoga
PullUp: 10, 10
25 Aug 2023
💎PU: 20,20,20,20,20
PullUps: 8,8,8
26 Aug 2023
5Pull5Chin, Hang x2
GYM
PullUp,15,9
LsCU: 5, 6
Benchpress
50kg x 15 x 2
60kg x 10
70kg x 08 x 2
DBPress
15kg x 10
20kg x 10
22.5kg x 12
25kg x 9
27.5kg x 6
30kg x 4
Superset, mini RTW
[15 Dips + 10 💎PU + 5 Pullups] x3
Flushout Finisher...
10 💎PU + 15 Dips + 4💎PU (to failure)
27 Aug 2023
Gym [Legs]
Squat:
50kg x 12
60kg x 08 60kg x 10 70kg x 07
70kg x 08 60kg x 08 60kg x 08
PullOvers
10kg x 10 x 2
LegPress
40kg x 20 40kg x 20
60kg x 15 80kg x 15 80kg x 12
100kg x 10 100kg x 10
Leg Extension - slow reps
41kg x 20, 59kg x 10, 50kg x 11 (failure)
Superset:
[25 Goblet squat+5 BoxJump] x3 sets
Finisher
50 Airsquat, 30 Airsquat+10 Boxjump
Run: 3.17km
PullUps: 8,8,8,8,8,8
28 Aug 2023
Str.Bar.Dip: 15, 15, 15
Shoulder Mobility
PullUps:15,7,10,8,6,7
PlatePU: 10
PU: 30, 30, 30,
PullOvers: 10kg x 10 x 2
PU: 30, 30
PullUps: 10 (after dinner)
29 Aug 2023
Str.Bar.Dip: 10, 20, 17
LsCu: 7, 7, 7, 7
Run: 8.01km, 6:07min /km, ❤️135
30 Aug 2023
Rest
31 Aug 2023
LsCU: 7,7,7,7
🐲🚩: 10, 10
💎PU: 30, 30, 30
LsCU: 7,7,7,7
🐲🚩: 10, 10
Yin Yoga: 1hr
PullUp: 12, 12, 11, 9