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, 8, 8, 8, 8, 8
LsCu: 7,7
Hotel Gym
BBPress
40kg x 15 50kg x 15 60kg x 12
60kg x 15 70kg x 08
DBPress
16kg x 20 18kg x 20 20kg x 20
💎PU: 20, 20, 20
05 Sep 2023
PullUps: 12, 12, 9 (7:00am)
Shoulder mobility: 10min
LsCU: 10, 10, 10 (1:20pm)
AirSquat: 50, 50, 50
PullUps: 10, 10
06 Sep 2023
Morning
PullUps: 12, 12, 9
Night
Shoulder Mobility
PushUps: 20, 20, 20, 20
Airsquats: 35, 35, 35, 35
Deadhang: ~1min x 3
07 Sep 2023
PullUps: 15, 12, 11 (7:35am)
LsCU: 10, 10, 8,
9pm...
UnitreePump: Triceps 15 mins
LsCU: 8, 8
08 Sep 2023
morning
💎PU: 20
💎PU/ Airsquat: 20/25
PU/ Airsquat: 20/25
Evening
PullUps: 12, 10, 9
09 Sep 2023
After breakfast...
PullUps: 8,8,8,8,8
AirSquats: 35,35,35,35
Afternoon
Run: 5.02km, 36:35min, ❤️123
🐲🚩: 8, 8, 8, 8
💎PU: 20, 20, 20
10 Sep 2023
PullUps: 10, 10, 9, 11
Stretch
04-10th Sep, Istanbul summary
PullUps: 290, LsCU: 88, PushUp: 260
Squats: 480, 🐲🚩: 32, Run: 5.02km
1 Chest day at hotel gym and
1 x 20min triceps with Unitree in room
11 Sep 2023
Run: 4.17km, 6.07km/min, ❤️HR124
Scratchy throat by evening...fk
12 Sep 2023
Shoulder Mobility 15mins
StandingShoulderDBPress
15 x 9, 18, 27, 35lb
08 x 44lb
DB.SideRaise
15x9lb x 2
[08x18lb + 10x9lb]
Airsquats: 50, 50, 50
Superset: [5 PullUps+10 Dips] x 6
💎PU: 20, 20, 20
Definitely not feeling 100%...
13 Sep 2023
Sick- on med leave today
Stretch: 15 min
PushUps: 10
14 Sep 2023
Pullups: 10, 10 (morning)
Office
Superset: [8 LsCU + 10 Dips] × 4
🐲🚩: 8, 8, 8, 8
Yin Yoga: 1hr
PullUps: 10, 10
15 Sep 2023
PullUps: 10 (morning)
Run: 8.00km, 6.02/min, ❤️HR
Felt crappy on the move with the residual congestion from the flu/cold
16 Sep 2023
Rest
17 Sep 2023
Pullups: 5, 5, 5, 5 (6am)
RaceAgainstCancer2023
Zepp:
10.15km, 5:46/km, 58:41min,
❤️HR158, ❤️MaxHR177
STRAVA:
10.14km, 5:45/km, 58:20min
❤️HR157, ❤️MaxHR177
10.15km, 5:46/km, 58:41min,
❤️HR158, ❤️MaxHR177
STRAVA:
10.14km, 5:45/km, 58:20min
❤️HR157, ❤️MaxHR177
18 Sep 2023
PullUps: 18, 10, 13, 10, 9,10
unlocked- 18/set, "40s in 3"
🐲🚩: 7, 5, 7
💎PU: 30, 30, (22+8), 45sec rest/set
Superset:
[25AirSquat+10"BoxJump"] x3
45sec rest/set
19 Sep 2023
Rest
20 Sep 2023
BREAK DAY
Shoulder Mobility: 15min
LsCU: 7, 7, 7, 7, 7
🐲🚩: 10, 10, 10
BalanceBoard Practice: 20min
21 Sep 2023
PullUps:8, 8, 8, 8
💎PU: 20, 20, 20
Yin Yoga: 1hr
22 Sep 2023
Run: 6.01km, 5'47"/km, ❤️134
23 Sep 2023
Walking to gym...
Elbow Dips: 12, PushUps: 40
@Gym
HiPullUp: 12 (warmup)
BenchPress
40kg x 20 60kg x 08
70kg x 08 80kg x 07 60kg x 08
MachinePress
80-120 lb x 4 sets (while waiting...)
...DBPress (incline)
20kg x 12 20kg x 12 25kg x 08
27.5kg x 08 27.5kg x 08
Cable Flies: 4 sets
Dips: 15, 15, 15, 15, 15
PullUps: 10, 10, 8
PushUps: 35
24 Sep 2023
Rest
25 Sep 2023
Dinner (Gaia)
PullUp: 8, 8, 8, 8
Dips: 15, 15, 15
26 Sep 2023
HALO☠️Crusher: 10, 10, 10
Str.Bar.Dip: 15, 15, 20
LsCU: 7, 7, 7, 7
🐲🚩: 11, 11, 11
CossackSq: 10L/R x5
PullUps: 8, 8, 8
27 Sep 2023
LsPullUp: 5
Str.Bar.Dip: 15, 15, 15
JumpMU: 3 tries.. 1 succeed
PullUp: 12, 10, 8
Run: 6.01km, 5'49"/km, ❤️137
💎PU: 25, 25, 25
28 Sep 2023
LsCU: 7, 7, 7, 7, 7
Dips: 15, 15, 15, 15
Stretching and Shoulder Mob
Yin Yoga
29 Sep 2023
PullUp: 10, 10 (morning)
Company Dinner (Clubs)
10:45pm- just maintenance
PullUps: 10, 10
Superset: [15Dips+15💎PU] x3
30 Sep 2023
... Elbow Dips: 3 + 7
@Gym: Arms Day
PullUp: 16 (warmup)
Superset: RopeDown + Ez Curl
20 x 27kg + 15 x 15kg
18 x 32kg + 15 x 20kg
15 x 36kg + 15 x 20kg
RopeDown: 08, 07 x 41kg
Tri-EZ☠️Crusher+
15 x 15kg
15 x 20kg +5 wide
15 x 25kg +5 wide
RevEZCurl (forearm, brachialis)
Narrow & Wide
15 & 15 x 15kg
15 & 15 x 17.5kg
DB.HammerCurl
10/s x 12.5kgx x 3
05/s x 15kg...to failure
RevTriPull
Bar: 15 x 18kg
Rope: 20 x 18kg, x2
Rope: 15 x 27kg
DB.BicepCurl (seated)
15/s x 08kg 15/s x 10kg
09/s x 12.5kg + EZ@12.5kg x 7
10/s x 12.5kg + EZ@12.5kg x 7
Superset
[15 Dips 05 PullUp] x 4
[15 Dips 04 PullUp] x 1
Total failure after last rep of pullup in last set.