Dec 2023 Training Log

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01 Dec 2023
PullUps: 10, 8, 8
Flt back to SG

02 Dec 2023
Run: 4.08km, 5:54/km, ❤️138
PullUps: 10, 8, 8, 8, 5, 5, 5, 5

03 Dec 2023
Proprioception Training 1 hr
💎PU: 25, 25, 25, 25

04 Dec 2023
LsCU: 5, 5, 5, 5
Str.Bar.Dip: 15, 15, 15
☠️CrusherPU: 5,5 ,5
Pullups: 10, 8, 8, 5, 5, 5 (7:30min)
AirSquat: 35, 35, 35
BalanceBoard: 20 mins

05 Dec 2023
Elbow Dips:10,10, 10

Gym (Back)
Deadlift (myorepping)
40kg x 15 (warmup)
60kg x 12 (warmup) 

(myorepping, 20 sec interval)
60kg x 10, 06, 06, 06, 05

Lats Pulldown
45kg x 15
54kg x 10
64kg x (6) 
64kg x (6+1)
68kg x 04 
64kg x (07  +1 partial)  drop to
54kg x 03

Seated.Cable.Row
45kg x 15
50kg x 12
54kg x 10

Dumbbell Row
15kg x 10
20kg x 10
25kg x 10

PullUps: 8, 6 8, 7, 8, 6

06 Dec 2023
Run: 7.22km

07 Dec 2023
🐲🚩: 10, 10, 10
Str.Bar.Dips: 15, 15, 15
Pullups: 10, 10, 10, 10
Break

08 Dec 2023
🐲🚩:10, 10, 10

LsCU: 5, 5, 5, 5, 5
☠️Crusher.PU: 7, 7, 10
Stretching 20 mins
Bal.Trg: 30 min
FloatingSquat: 5 x 5

09 Dec 2023
WarmUp
🐲🚩:10, 10, (9+1)... str.line.🚩
💎☠️CrusherPU: 5, 5, 5
Dips: 15,  Elbow Dips: 8, 8
Smith.M BPress: 50kg x 15 x2 sets

Gym (Chest)
Flat.BenchPress (myoreps testing.04)
(20sec in betw),  (orange = almost fail)
MYO-01@ 50kg: 15, 8, 8, 8, 8, 7
MYO-02@ 60kg: 12, 6, 5, 5, 5, 4 

DBPress (incline)
22.5kg x 12
25.0kg x 10
27.5kg x 08
30.0kg x 06
32.5kg x 04
Pullovers: 10kg x 10,  15kg x 10 x2sets

Round The World x5 (red = failure point)
(1min interval) (Skip 💎Pushup today)
7 Pullup-15 Dip,          10 Std.PU
7 Pullup-11+1+3 Dip, (4+3 +3) Pushup
7 Pullup-10+2+3 Dip, (7+3) PushUp
7 Pullup-12+2 +1Dip, (7+3) PushUp
7 Pullup-11+3+1 Dip, (4+6) PushUp

Run: 2.42km, 4:46/km, avgHR145, maxHR161

10 Dec 2023
TOTAL BREAK DAY

11 Dec 2023
Full Day Audit, HLF/Zott
💎PU: 25, 25, 25
... before dinner

12 Dec 2023
Audit, HLF/Zott
PullUps: 1, 15, 8, 8, 8, 5

13 Dec 2023
Audit/Plantation Tour
Ring PullUps: 10
Elbow Dips:7
LScU: 5

14 Dec 2023
PullUps: 46

15 Dec 2023
🐲🚩: 10, 10, 10, 8, 7
PullUps: 2, 8, 8, 7
PullUps [10kg]: 7, 6, 6, 4, 5, 4
🦐Squats: 5/🦵 × 6

16 Dec 2023
Dips: 10, 10, 15, 15
LsCU: 5, 6, 6 ,6, 6
NPullUps: 6, 3(L), 8, 8, 8, 8, 8
Str.Bar.Dips: 10
💎PU: 25, 25, 25, 25

17 Dec 2023
Elbow Dips:  10, 10, 5
@Gym: Arms Day
Superset: RopePDown+[EzCurl(Wide-Narrow]
20 × 32kg + [15W, 10N x 15kg]
20, 05 × 32kg, 23kg + [15W, 10N x 20kg]
20, 05 × 32kg, 23kg + [15W, 10N x 20kg]
16, 07 × 36kg, 27kg + [15W, 10N x 20kg]
RopePullDown: 
10 × 41kg     
06, 03 × 45kg, 36kg
10 x 45kg (M-bar)
Tri-EZ☠️Crusher+ [Narrow+Wide]
15 x 20kg + 7 wide
14 x 25kg + 5 wide
15 x 25 kg + 3 wide
Tri-DB.OverHeadPress
18 × 20kg.     09 × 27.5kg
10 × 25kg.     10,10 × 25kg, 17.5kg
RevEZCurl (forearm, brachialis)
DB.HammerCurl
RevTriPull (setting.height@20)
Bar:    14, 15, 15 x 41kg
DB.BicepCurl
15/s x 10kg 
10/s x 12.5kg + EZ@17.5kg x 10
10/s x 12.5kg + EZ@ 20kg x 7
Superset  PullUps: 7, 7, (6+1)

18 Dec 2023
Run: 10.01km, 6:47m/km, ❤️130

19 Dec 2023
🐲🚩: 10, 10
BalanceBoard: 30mins
PullUps: 10, 10, 10, 10
PushUps: 25, 25, 25, 25
PullUps: 10, 7

20 Dec 2023
PullUps: 3

21 Dec 2023
PullUps: 5, (10, 12, 10, 10), (8, 3)
💎PushUps: 25 × 4
PushUps: 39

22 Dec 2023
🐲🚩: 10, 10, (5+5)
Run: 6.03km
LsCU: 5 × 7
Str.Bar.Dip: 15, 10, (5+5l

23 Dec 2023
PushUps: 30 × 7
PullUps: 5, 5, 5, 5, 5, 5

24 Dec 2023
BACKrows: 20, 10
Elbow Dips:10,10, 10
Gym (Back)
Deadlift (myorepping)
 40kg x 15 (warmup)
60kg x 12 (warmup) 
(myorepping, 20 sec interval)
60kg x 12, 06,  06,  05,  05
70kg x 05
80kg x 03+01+01

Lats Pulldown (V-handle)
45kg x 15
54kg x 12
64kg x (7) 
68kg x 06
 68kg x 04
64kg x (07 +1 partial)  drop to
54kg x 03
Seated Cable Row
45kg x 15
50kg x 12
54kg x 09 + 01
Dumbbell Row
15kg x 15
20kg x 12
25kg x 10
Seated.Cable.Row
Pullovers: 10kg × 10,   15kg×10
PullUps: 8, 8, 7, 7, 7, (5+1)

25 Dec 2023
LsCU: 5, 5
Dips: 20, 20

26 Dec 2023
Run: 6.04km
LsCU: 5, 5, 3, 5
Dips: 10, 10, 10, 10
Pullups: 8, 8, 8, (6+2)
PikePU: 10, 5

27 Dec 2023
LsCU: 5, 5

28 Dec 2023
🐲🚩: 10, 10, 10
LsCU: 5, 5, 5, 5, 5, 5 ,5

☆SUPERSET☆
[LsCU●Dips] : [7●15] ×5

AirSquat: 50, (35×10), (45×2)
💎PU: 25, 25, 25
PullUP: 7, 7, 7, 7

29 Dec 2023
Run: 6.01km
PullUps: 7, 7, 7
LsCu: 5,5, 5, 5
PushUps: (20*5)+(40*2)+(44+6+40+30)+(30+30)

30 Dec 2023
PullUps: 10, 13, 10
LsCu: (8+8+8)+((8+8+(5*6))+(6*3)). "The-Grip"
Dips: 11, 11, 11
PushUps: 20 x 7
AirSquat: 25 x 4, 50 x 2

31 Dec 2023

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