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)
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,
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)