rantOgram

DISCLAIMER : A heuristical analysis comparing 2 very similar Arms Day session with the latter after a dose of creatine an hour before commencing. Lacking in any kind of big data and good sampling size. Reps and total weight moved increased on 30 Sep 2023 over 02 Sep 2023. A positive correlation to usage of creatine. However fatigue level accumulation of last few days before each of these cannot be objectively factored. Recovery from strain injuries leading to possibly better performance on 30 Sep cannot be quantified. No specific conclusions can be drawn at this point. 02 Sep - No creatine.  30 Sep - ~3.5gram of creatine 1 hour before workout. Workout session ~similar on both days (11:30am - 1:45pm). Fonts in red yesterday indicate working to FAILURE either in reps and or weight used (similar indication not available for 02 Sep log)   Tried to replicate 02 Sep routine yesterday but walking on the way to the gym was some Elbow Dips and followed by a set of pullups before star...

Report Card time again ... 3 Quarters of 2023 just lapsed. Just a quick glance basing on the overall and average numbers now.   PUSH, PULL, DIP-- the UpperBod Trinity PULLUP: Surprisingly, monthly pullup average has remained very consistent with a +/- of just around 7, despite my best efforts to reduce quantities this year due to various reasons. While numbers stay the same-- weighted pullups were also added since ~ May 2023. 2022 had more fluctuations in the months which ranged as wide as 483 at the start in Jul to 1091 in Dec when going ballistic after Covid to reach a total of 5000 before the year end. 2023 Jan-Sep has been more consistent in month to month figures and vary between 727 - 976... averaging ~830. "What! 12.5K pullups but less than 15.5K pushups?..." PUSHUPS: Overall, my pushups never seemed to be in a greater quantity as justified by the difficulty level, compared to pullups.  While there has always been a greater emphasis and my mind gravitating towards pul...

01 Sep 2023 PullUp[+10kg]: 7,8,7,6,6,5,(1+2) PullUP: 10, 8, 7 Run: 6.02km, 5'54/km,  ❤️138     02 Sep 2023 Gym: Arms Superset RopeDown + Ez Curl 15 x 27kg + 15 x 15kg 15 x 27kg + 15 x 20kg 15 x 27kg + 15 x 20kg Tri-EZ☠️Crusher+ 15 x 15kg  15 x 20kg +5 15 x 25kg +5 Tri-DB.OverHeadPress 15 x 15kg   20 x 20kg 13 x 25kg   08 x 30kg 12 x 25kg RevEZCurl (forearm, brachialis) 15 x 15kg 15 x 17.5kg DB.HammerCurl 10/s x 12.5kgx x 3 RevTriPull 15 x 18kg x 3 Superset [12 Dips 5 ChinUp] x 3 DB.BicepCurl 10/s x 08kg     10/s x 10kg 10/s x 12.5kg  10/s x 12.5kg   03 Sep 2023 Gym (Legs) LegPress 15 x 40kg,    15 x 60kg 15 x 80kg,    15 x 100kg BBSquat 10 x 40kg,   08 x 60kg 08 x 60kg,  07 x 70kg PullUp : 10, 15,10 Goblet Squat+24"BoxJump 12kg x 25. + 05j 16kg x 25  + 05j 16kg.x 25  + 10j Run : 4.02km, 5'48/km, ❤️128 🐲🚩: 10, 10, 8 PullUps : 9, 7, 7, 6 04 Sep 2023 Hotel Room PullUp : 10, 5, ...

Been working on the blog since morning... Having all the time in the world this Sunday but reckon the body's call for a rest is warranted today. Came up with a lot of acronyms in my training log file as its hard to find a suitable description for the things I have been doing. ...so IGP or what I call Intermediate Goals (for) Pullups is just the 'method' for monitoring progress since the beginning where my focus was... of course, all about improving pullups.  An obsession. The whole wake up call of how everything started have been repeated to death on this blog.  .. 09 Apr 2022   - 0 proper pullup --  "The Wakeup Call" 25 June 2022 - 4 21 Jul 2022 - first double digit - 10 reps in a set Aug 2022 - first >1000 pullup in a month  28 Dec 2022 - Completed 5000 pullups before year end and more... Filtering the spreadsheet and looking through the past 17 month now, I notice more. Initially, improvement came fast and furious. Knowing or unknowingly-- from the be...

 And the official timing is out...    a little different but not much compared to my watch which is linked to Strava that uses its algo to "re-calculate... Comes down to a difference of ~0.14km and about 25-26s in timing between offical and watch/GPS logging. Not a big deal. Key thing was finishing this 10km in sub 1hr ... something I have not actually bothered to train or run as hard for in over 10 years. Most weekly runs are the usual 6K Teletubbie loop around my house and the occasional 8k. Time to "train" more on 10k run now?  

Last year Sep was the first week long overseas trip after 2 years of pandemic. It was the fifth month since starting "daily" workout. With the right elbow medial epicondylitis  being pretty bad, I was taking the opportunity to recuperate. But at the same time wasn't all that prepared with the much less than usual workouts that week. The hotel gym's heaviest dumbbells were a pair of 20kg. Same time last year, that was about what I can handle at home for dumbbell chest press, with the adjustable Nuobell setting at 44lb. Was only just about to move up to the next setting at 53lb... Fast forward...  a year later. The place was a little more run down this time. Signs of poor economy hitting everywhere. No change to the equipment, the same rack of forlorn looking dumbbells were staring at me. By now, the 20kg pair is almost just enough for my warmup sets. Being all there is, I crank out 3x the reps in a set to make up for the lack of the usual loads  Repeated day one upon a...