Nov 2023 Training Log

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 Day

LsCU: 7, 7, 7  (warmup)

Superset: RopeDown + [EzCurl(Wide-Narrow]

20 × 27kg + [15W, 8N x 15kg]

20 × 27kg + [15W, 5N x 20kg]

18 × 32kg + [15W, 0.N x 20kg]

15 × 36kg + [15W, 2N x 20kg]

 RopePullDown: 

10 × 41kg   

07 × 45kg

Tri-EZ☠️Crusher+ [Narrow+Wide]

15 x 15kg +5 wide

15 x 25kg +5 wide

15 x 25 kg +5 wide

 Tri-DB.OverHeadPress

 20 × 15kg.    20 × 20kg

10 × 25kg.    15 × 20kg

RevEZCurl (forearm, brachialis)

Narrow & Wide

15 & 15 x 15kg

15 & 10 x 15kg

15 & 10 x 15kg

DB.HammerCurl

10/s x 10kg

10/s x 12.5kg

07/s x 15kg...to failure

RevTriPull

Rope: 15 x 23kg 

Bar:    20 x 23kg

Bar:    15 x 32kg

DB.BicepCurl

12/s x 10kg   15/s x 10kg

08/s x 12.5kg + EZ@15kg x 7

10/s x 12.5kg + EZ@12.5kg x 7

Superset (PPD circuit aborted) after:

💎PU: 12,    Dips: 7

Run: 3.1km (est. HRM jammed), 19:30min total.

05 Nov 2023

🐲🚩:10, 10, 10 [ m30×30D-NovSubP ]

@Park with Nic

Dips: 20, 20, 20

PullUps: 12, 12, 10, 11

🐲🚩:10

------------

AirSquats: 35, 35, 35, 35, 35, 35 

LsCu: 5, 4, 5 (full extension)

06 Nov 2023

🐲🚩:10, 10, 10 [ m30×30D-NovSubP ]

LsPullUp: 3, 3, 4, 4

LsCU: 5, 5, 5, 7

💎PU: 25, 25, 25

Dinner with PBS gang

07 Nov 2023

🐲🚩:10, 10, 10 [m30×30D-NovSubP]

BalanceBoard: 20min

LsCU: 5, 5

💎PU: 25, 25, 25

Not a "Pull" day... Breaktime

08Nov 2023

Nov 2023

🐲🚩:10, 10, 10 [m30×30D-NovSubP]

LsCU: 5, 5

Run: 6.0km, 6:24/km, ❤️HR132

Pullups: 8, 8, 8, 8

09 Nov 2023

PushUp: 20, 20, 20 [PowerLockOut]

🐲🚩:10, 10, 10 [m30×30D-NovSubP]

LsCU: 7, 7, 7, 5, 5 (full arms ext. but poor legs form)

Airsquat: 40, 40, 40

Yoga (Yin)

LsPullUp: 1, 2 (fatigue of the week buildup is real)

PullUp: 8, 8, 8, 8, 10

Incl.PushOut: 30  [PowerLockOut]

10 Nov 2023

🐲🚩:10, 10, 10 [m30×30D-NovSubP]

 

11 Nov 2023

🐲🚩:10, 10, 10 [m30×30D-NovSubP]

Run : 4.03km, 5:42/km, ❤️HR139

Walk: 2.72km, 8:32/km, ❤️HR128

12 Nov 2023

🐲🚩:10, 10, 10 [m30×30D-NovSubP]

Elbow Dips: 12, 12, 11 [IGP]

Gym (Chest)

Incl.BenchPress (myoreps testing.03)
50kg: 15,8,8,6,6,5 (20sec rest)

60kg: 10, 5, 3, 3, 3  (20sec rest)

DBPress (incline)
22.5kg x 14,

25.0kg x 10
27.5kg x 07

30.0kg x 06

Pullovers: 10kg x 10  x2sets,   15kg x 10

 
Round The World x5 (red = failure point)
7 Pullup-15 Dip-10 💎PushUp

7 Pullup-15 Dip-(3+5 +2) 💎PushUp

7 Pullup-12+3 Dip-(3+5 +2) Std.PushUp

7 Pullup-12+2 +1 Dip-(3+4+3) Std.PushUp

7 Pullup-14+1 Dip-(4+6) Std.PushUp

13 Nov 2023

🐲🚩:10, 10, 10 [m30×30D-NovSubP]

Run: 4.01km, 5:56/km, ❤️HR129 

Pullups: 10, 8, 8, 8, 7

Dips: 10, 10, 10, 10, 10

14 Nov 2023

🐲🚩:10, 10, 10 [m30×30D-NovSubP]

LsCU: 7, 7, 7, 7, 7

PullUps: 7, 7, 7, 7, 7

15 Nov 2023

Morning (office)

🐲🚩:10, 10, 10 [m30×30D-NovSubP]

Evening (home)

Shoulder Mobility: 15 min

☠️CrusherPushUps: 7, 7, 10

SuperSet: 5LsitChinUps•35AirSquats × 5

PullUps (slow reps): 5, 5, 5, 5, 5, 5, 5, 5

16 Nov 2023

🐲🚩:10, 10, 10 [m30×30D-NovSubP]

Run:  4.80km,  5:39/km,  avg❤️136

PullUps: 10, 8, 8, 7, 8, 7

Std.PushUps: 20, 20, 20

17 Nov 2023

🐲🚩:10, 10, 10 [m30×30D-NovSubP]

LsCu: 2
Dinner with Binder till late

18 Nov 2023

🐲🚩:10, 10, 10 [ m30×30D-NovSubP ]

DipBarRows: 12, 12,11

Elbow Dips:  10, 9, 9

LsCU: 5, 5, 5

@Gym: Arms Day

Superset: RopePDown+[EzCurl(Wide-Narrow]

20 × 27kg + [15W, 10N x 15kg]

20 × 32kg + [15W, 06N x 20kg]

20 × 32kg + [15W, 03.N x 20kg]

18 × 36kg + [14W, 04N x 20kg]

RopePullDown: 

08 × 41kg     

07 × 45kg

Tri-EZ☠️Crusher+ [Narrow+Wide]

15 x 20kg + 5 wide

15 x 25kg + 4 wide

15 x 25 kg + 5 wide

Tri-DB.OverHeadPress

20 × 17.5kg.  17 × 22.5kg

11 × 25kg.     12 × 25kg

RevEZCurl (forearm, brachialis)

Narrow & Wide

15 & 15 x 15kg

15 & 12 x 15kg

15 & 10 x 15kg

DB.HammerCurl

10/s x 12.5kg

12/s x 12.5kg

08/s × 15.0kg

RevTriPull

Bar:    20 x 36kg 

Bar:    20 x 36kg

Bar:    18 x 41kg

DB.BicepCurl

10/s x 10kg   12/s x 12.5kg

08/s x 12.5kg + EZ@15kg x 7

09/s x 12.5kg + EZ@ 20kg x 7

Superset (PPD circuit aborted)

PullUps: 5, 5, 5, 5, 5

19 Nov 2023

🐲🚩:10, 10, 10 [m30×30D-NovSubP]

Run:  6.01km,  5:46/km, avg❤️137

Walk: 3.19km, 7.2km/h, ❤️HR126

PullUps: 8, 8, 8, 8, 8, 

Dips: 10, 10, 10, 10

LsCU: 5, 4, 4

Dips: 15, (13+1+1)

20 Nov 2023

🐲🚩:10, 10, 10 [m30×30D-NovSubP]

PullUps: 8, 8, 8, 8, 8, 

💎PU: 25, 25, 25

21 Nov 2023

🐲🚩:10, 10, 10 [m30×30D-NovSubP]

BREAK- Badthroat and resp. inflamma

22 Nov 2023

Morning

🐲🚩:10, 10, 10 [m30×30D-NovSubP]

AirSquat: 35, 35, 35, 35

Evening

Pullups: 8, 8, 8, 8, (5+2+1) [7:25min]

PU: 20, 20, 20, 20, 20

... still feeling sluggish

23 Nov 2023

🐲🚩:10, 10, 10 [m30×30D-NovSubP]

Str.Bar.Dips: 15, 15, 15

LsCU: 5, 5, 5

PullUps: 8, 8, ... 8, 8, 8

Still sluggish - immune.sys@work

24 Nov 2023

🐲🚩:10, 10, 10 [m30×30D-NovSubP]

AirSquat: 35, 35

LsCU: 5, 5, 5, 4

👊PikePU: 10, 10, 10, 10

💎PU: 20, 20, 20

PullUps: 8,8,8,8,8,8, 5,5,5,5,5,5,5,5 = (88)

Very strong pulls all the way by remembering to do the GGPT thingie. Except in one set of the 5s that left insufficient scap. packing and pinkie "death grip". All ending rep of sets are ok too. No excessive neck jerking to get chin over bar... At least 60% is bar at shoulder level.

25 Nov 2023

🐲🚩:10, 10, 10 [m30×30D-NovSubP]

Pullups: 10,10,10,10,10,8,8,5,5,5

💎PU: 25, 25,25

26 Nov 2023

🐲🚩:10, 10, 10 [m30×30D-NovSubP]

PullUps: 8, 8, 9

Dips: 10, 10, 15, 15, 15, 15, 15, 05

27 Nov 2023

🐲🚩: 5,5,5,5,10,9 [m30×30D-NovSubP]

First 30 in room... remainder in hotel gym

45min treadmill run, ~5.25km

LsCU: 6, 6, 5, 5

PullUps: 5, 5, 5, 5, 5, 5

PullUps: 5, 5, 

28 Nov 2023

🐲🚩: 5,5,5,5,5,5 [m30×30D-NovSubP]

☠️CrusherPU: 10,10,10,10,10

LsCU: 7, 5, 5

PullUps: 5

AirSquat: 35, 35

29 Nov 2023

🐲🚩:10, 10, 10 [m30×30D-NovSubP

s.Raise-Shoulder.Press: 15/15 × 3

PullOver: 10kg × 10  ×2

PikePushUps: 10, 10, 10, 10, 10

PullUps: 8, 8, 8, 8

AirSquat: 35, 35, 35, 35

30 Nov 2023

PullUps: 8, 8, 8, 8, 8

🐲🚩:10, 10, 10 [m30×30D-NovSubP

💎PU: 20, 20, 20

☠️CrusherPU: 10, 10, 

Oct 2023 training Log

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 for RPE. 50% estimation from 1RM not good gauge )
50kg: 12,6,6,6,6,5 (20sec rest)
60kg: 10,5,5,5,5 (20sec rest)
DBPress (incline)
20kg x 15,  22.5kg x 10 ,  25kg x 08
27.5kg x 07,   30kg x 03
Pullovers: 
10kg x 10  x2sets,    15kg x 10  x2sets
Round The World x6 (red = failure point)
5 Pullup-10 Dip-10 💎PushUp
5 Pullup-10 Dip-(7+3 💎PushUp
5 Pullup-10 Dip-(6+3+1)💎PushUp
5 Pullup-10 Dip-10 Std.PushUp
5 Pullup-10 Dip-(8+2) Std.PushUp
5 Pullup-10 Dip- (7+2+1) Std.PushUp

06 Oct 2023 

RoofBeamCloseGripPullUps: 8

Run: 10.47

🍺🍺🍺🍺

 

07 Oct 2023 

Evening

💎PushUp: 25, 25, 25, 10

🍷🍷

08 Oct 2023 

Morning

RoofBeamCloseGripPullUps: 8, 6, 6, 6

Airsquats: 35, 35, 35, 35

Evening

Low ☠️CrusherPushUp: 5

R²DPushUp: 15, 15, 15, 15, 15, 15

🍺🍺🍺🍺

09 Oct 2023 

Break-  stretching only

🍺🍺🍺

10 Oct 2023 

PikePU: 10, 10, 10

💎PushUp: 30

 

11 Oct 2023

R²DPushUp: 20, 20, 25

Run: 14.45km, 6min/km, avg ❤️136

🍷🍷 

12 Oct 2023

Break - flt back 

13 Oct 2023

ETA SG 1800

Pullups: 10, 10, 10, 10

14 Oct 2023

Propriception: 1hr

Bal. Sh.Disloc: 17 reps [unlocked]

Bal.AirSquat: 01 rep [new challenge]

🐲🚩: 10, 10, 10, 10

Dips: 15, 15, 15

15 Oct 2023

(CG)LsCU:10, 10, 10, 10

R²DPU: 40, 20, 25, 15

16 Oct 2023

Dips: 15, 15

Russian Dips: 2, 2

Run: 6 - 6.05km,  5'52"-5'49", ❤️132

17 Oct 2023

MORNING (office)

PullUps: 10, 10, 6, 6

EVENING

Dips: 15

Russian Dips: 6, 7, 6

Alternating [10 PullUp + 20 PU] x 3

18 Oct 2023 

Sh.Mobility: 15min

Wt.🐲🚩[4.5kg]: 6, 6

Wt.PullUp [15kg] : 5

Wt.PullUp [24.5kg] : 3, 2

Wt.PullUp [15kg] : 5,

 

19 Oct 2023 

LsCU: 10, 10, 6, 5, 5 [7:48min]

💎PU: 20, 20, 20, 20 [<12min]

Yoga (Hatha)

 

20 Oct 2023 

Break

 

21 Oct 2023  

Gym (Back)

Lats Pulldown

45kg x 15

54kg x 10

64kg x (6+2) 

68kg x (5+2)

59kg x 07  +2partial

54kg x 11  +1partial

Seated.Cable.Row

36kg x 15

45kg x 12

54kg x 10

PullUps: 8, 8, 8, 8, 8

Next back sess, follow Athlean "How to Get Wider Lower Lats"... use undergrip for lats pulldown and dumbbell rows-- keeping elbows tucked.

22 Oct 2023  

Didn't feel much after yday back session in gym. Definitely need more. Felt like a "2/3 session"

Form tweaking today

PullUps: 5 x 9 sets of as strict as possible reps.. still constrained partially by low bar height. Biggest factor deduced for unable to hold body "vertical" starts from the hands (see how much forarm goes backward relative to the stand). Not squeezing glutes sufficiently from lower half is probably the next major combining factor to the arms angle.

 

23 Oct 2023 

Gym (Chest)  

BenchPress (myoreps test2, tweaking optimised rep/load)

(20s rest betw sets)
SET1  50kg: 15,8,8,8,8,6
SET2. 60kg: 10,6,5,5, 

DBPress (incline)

20kg x 15 , 25kg x 09

27.5kg x 09, 30kg x 05

Round The World x5 

(red = failure point)

7 Pullup-15 Dip-(8+2) 💎PushUp

7 Pullup-15 Dip-(3💎+7 Std.PushUp

7 Pullup-15 Dip-(5+3+2)Std.PushUp

7 Pullup-15 Dip-(5+4+1)Std.PushUp

7 Pullup-15 Dip-(5+3+2) Std.PushUp

Pullovers:   10kg x 10

 

24 Oct 2023  

St.Bar.Dip: 15, 15

HALO☠️Crusher: 5, 6 (low & wide)

🐲🚩: 10, 8, 8, 10

Airsquat: 35 x 6

LsCU: 5 x 5

🦐Sq/🦵: 5 x 4

25 Oct 2023  

Skills session ( recup from Mon)

PullUps: 4

 

26 Oct 2023  

Morning

PullUp: 10, 10, 10, 10

Yoga (Yin)

PullUp: 10, 10, 10, 10 (7mins)

 

27 Oct 2023  

CompanyBeachCleanUp&BBQ

Run: 7.29km

PullUp:13 (strict) @ ~5km point

 

28 Oct 2023  

LsCU: 7,7,7,7

PullUps: 6,6,6,6,6

 

29 Oct 2023  

1hr max Pullup: 238

30 Oct 2023 

LsCU:  5, 7, 5, 7

🐲🚩: 10, 4, 6, 6, 6 (incline bench)

LsCU:  5, 5, 5, 5

31 Oct 2023 

LsCU: 7, 7

🐲🚩: 8, 8

AirSquat: 50, 35, 35

Run: 5.88km, 6:40/km, avg❤️138

PullUps: 8, 8

Dips: 15, 20, 20, 20, (15+5), (16+5)