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
💎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, 10Incl.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)
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
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
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
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,