rantOgram

01 Nov 2023 🐲🚩: 10, 10, 10  [  m30×30D-NovSubP   ] BalanceBoard.Sh.Disloc: 11, 18,   13, 12  (last 2 sets@1.2m width) PullUps: 10, 8, 8, 7, 7 [7:40min] BalanceBoard💎PushUp: 10, 10, 10 💎PushUp: 25, 25, 25 02 Nov 2023 🐲🚩: 10, 10, 10  [  m30×30D-NovSubP   ] LsCU: 7, 7, 7, 7 AirSquat: 35, 35, 35, 35 Yoga (Yin) Str.Bar.Dips: 15, 15, 15 Pullups: 10, 10, 8 1st time all 4 sets of LsCU with arms fully extended. Still need to work on minimizing rear tilt and tighter hold on legs throughout... 03 Nov 2023 🐲🚩: 10, 10, 10 [  m30×30D-NovSubP  ] Run: 6.01km, 6:00/km, HR139  PullUps: 8, 8, 8, 8, 8 New shoes- Saucony PWRrun+, max cushion, moderate stability. But feels less cushioning and definitely less forward spring from rebound than Xtep. But stability and heel support (bottom to sides) is much more evident. 04 Nov 2023 🐲🚩: 10, 10, 10  [  m30×30D-NovSubP   ] DipBarRows: 10, 10, 10, 10 Elbow Dips: 7, 8, 9 @Gym: Arms ...

01 Oct 2023 Stretch and Mobility -- 30 min  Compounding BalanceBoard and Proprioception training - 30min PullUp: 8, 8, 8 🐲🚩: 8, 8, 8, 8 Superset [7 LsCu + 35 AirSquat]   x3 Dips: 10, 15, ( 14 +1) Arms sess from yday was super intense 02 Oct 2023 PullUps: [10, 10, 10, 9 <8min ],  5, 4 AirSquat: 50, 50, 50 🦐Squat: 8/s. x3 R²DeepPU: 15, 15, 15, 15   03 Oct 2023   Shoulder. mobility: 15min Superset: [20 Dips+8 LsCU]  x3 Run: 4.03km, 5'54"/km, ❤️132 PullUps: 8, 7, 7 Dips: 15, 15, 15 🐲🚩: 8, 8   04 Oct 2023   Gym (Legs) BBSquat 12 x 50kg,  10  x 60kg 10 x 60kg,  07 x 70kg 08 x 60kg LegPress 15 x 40kg, 15 x 70kg 15 x 90kg, 10 x 110kg Goblet Squat+24"BoxJump [16kg x 25. + 10 [+2x3kgDB]] ×3 PullUp : 8, 8, 8 05 Oct 2023   Gym (Chest) MachineChestPress (warmup)   80lb x 20,   100lb x 20,  120lb x  15,   130lb x 10 PullUps : 12 10 BenchPress ( myoreps testing. Need to calibrate load range fo...