Nov 2023 Training Log

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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, 

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