Jan 2024 Training Log

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01 Jan 2024
Easy New Year Day Workout
PullUps: 8, 8, 8, 8
LsCu: 6, 6, 6
🐲🚩: 8, 8, 8
Dips: 15, 15, 15
Superset: 35 AirSquats+ 20💎PU × 3
 
02 Jan 2024
🐲🚩: 10, 10,10
Pullups: 7, 7, 7, 7 (curving up)
PullOver: 10kg x 10
LsCU: 7, 7, 7
PullOver: 10kg x 10

Superset
CablePreachCurl.Tricep●☠️Crusher
5×10kg●15×25kg x1
5×20kg●15×25kg ×2

PreacherDBCurls
5×27lb/side
5×27lb/side>3×18lb/side x2

Superset
BW.Dips●EzCurl (Narrow)
10●8×25kg x3

03 Jan 2024
🐲🚩: 10, 10, 10
PullUps: 8, 8, 8, 8, 8
Run: 6.0km, 5:54min/km, ❤️134
LsCU: 4+1
💎PU: 20, 20, 20, 20
 
04 Jan 2024
AirSquat: 50
Stretching
LsCU: 7, 7, 7
7.PullUps●15Dips ×3
 
05 Jan 2024
N.PullUps: 10, 10, 8 
 
06 Jan 2024
WarmUp
Elbow Dips: 10,10, 10
PullUps: 5, 5, 5

Gym (Chest)
Flat.BenchPress (myoreps testing.05)
(20sec in betw),  (orange = almost fail)
MYO-01@ 50kg: 15, 8, 8, 8, 8, 8
MYO-02@ 60kg: 12, 7, 6, 6, 6, 5

DBPress (incline)
22.5kg x 12 (30⁰)
25.0kg x 08 (30⁰)
27.5kg x 08 (30⁰)
30.0kg x 05 (30⁰)
32.5kg x 04 (15⁰)
Pullovers: 10kg x10,  x4 sets

Round The World x5 (red = failure point)
(1min interval) (Skip 💎Pushup today)
7 Pullup-15 Dip,      12 Std.PU
7 Pullup-15 Dip,      10 Std.PU
7 Pullup-10+5 Dip,  8+2 Std.PU
7 Pullup-12+3 Dip,  5+5 PushUp
7 Pullup-13+2 Dip,  8+2 PushUp
Compared mentally while still at the gym to last chest session, felt weaker at DB Press today but realized was doing a tad more with myorepping BP after tabulating. Also the incline DB Press were all done at a steeped incline (~30 deg) compared to previous few times at 15 degree, except last set of today with 32.5kg DBs because can't even get this weight into position when at the 30 degree angle. Seems better when reached the RTW finisher circuits, less failure to completion of the same 5 sets each time as chest finisher on Chest Day. Still tired AF though...
 
07 Jan 2024
N.PullUps: 5 

08 Jan 2024
🐲🚩: 12, 10, 10
LsCU: 7, 7, 7, 7
Run: 4.03km,  6min/km,  ❤️135
PullUps: 5, 5, 5, 5 
 
09 Jan 2024
PullUps:10,10,
Gym (Back)
Deadlift
40kg x 15 (warmup)
(myorepping, 20 sec interval)
60kg x 10, 06, 06, 06, 06, 05

Lats Pulldown (V-handle)
25kg x 10
42.5kg x 20
60kg x 10
60kg x 8
70kg x 5
70kg x 6
60kg x 09 >> 50kg x 05 >> 42.5kg x 05
Seated.Cable.Row
45kg x 15
52.5kg x 12
62.5kg x 10
Dumbbell Row
15kg x 15
20kg x 12
25kg x 08
PullUps: 8, 7, 4, 7

10 Jan 2024
PullUps: 8, 8, 8, 8, 8
Bg.Split.Sq: 5/🦵×5,  10/🦵x2
AirSquat: 35, 35, 50
Alternating...
...PullOver: 10kg ×10, 10, 11
...Dips: 10, 15, 20

11 Jan 2024
LsCU: 5, 7, 5, 3
🐲🚩: 12, 10, 10
Walk: 4.28km
PullUps: 10, 8, 8
💎PU: 25, 25, 25

12 Jan 2024
PullUps: 7 ,7, 7
 
 
13 Jan 2024
PushUps:20 (warmup)
PullUps: 2×6, 1, 1, 1 (exploxif pulls)
LsCU: 5, 5, 5
🐲🚩: 10, (7+3), (7+3).. str.line
N.LsCU: 5, 
AirSquat: 50, 50

14 Jan 2024
MuscleUp and FrontLever training: 45 mins
Elbow Dips: 5, 7, 7
PullUps: 7, 7, 7

Gym (Chest)  (orange=almost fail), (red=failure pt)
 
Flat.BenchPress (myoreps testing.06)
(20 sec interval between)
MYO-01@ 50kg: 15, 8, 8, 8, 8, 8, 6
MYO-02@ 60kg: 12, 7, 6, 6, 6, 5, 6**
(**last set after >1min interval)

DBPress (incline15⁰)
25.0kg x 11 
27.5kg x 09
30.0kg x 05 
32.5kg x 05
22.5kg × 12
Pullovers: 10kg, 15kg, 15kg  x10 each, 

Round The World x5
(1min ) (switch2  to-- Dip.Pull.Push today)
15 Dip,  7 Pullup,  12 Std.PU
15 Dip,  7 Pullup,  12 Std.PU
15 Dip,  7 Pullup,  10 Std.PU
15 Dip,  7 Pullup,  10 Std.PU
13+2 Dip,  5+1+1 Pullup, 10 Std.PU
 
15 Jan 2024
Rest Day
 
16 Jan 2024
PullUps: 10, 10
🐲🚩: 10, 10, 10
Run: 4.8km+2.3km, 5:55, 6:53/km 
❤️139, 144
BgSplitSq: 5 /🦵×5
💎PU: 20, 20
Tried jump MU again today... can hardly make 1. 

17 Jan 2024
PullUps: 10, 10
🐲🚩: 10, 10, 10
Run: 6.01km, 6:08/km, ❤️137
PullUps: 10, 8, 8, 8, 6
Cramp after finish- lack salt?

18 Jan 2024
LsCu: 6, 6, 6 (morning)
PullUps:  10, 10
@Gym: Arms Day
Superset: RopePDown+[EzCurl(Wide-Narrow]
15 × 27.5kg + [8W, 15N x 20kg]
15, 06 × 27.5kg, 20kg + [08W, 15N x 20kg]
08, 06 × 35kg, 27.5kg + [08W, 15N x 20kg]
16, 06 × 27.5kg, 20kg + [6+2W, 15N x 20kg]
 
Tri-EZ☠️Crusher+ [Narrow+Wide]
15 x 20kg + 7 wide
15 x 25kg + 7 wide
15 x 25kg + 5 wide
 
 
19 Jan 2024
Hang: 2 x 1 min
🐲🚩: 10, 10, 12

PullUp: 10, 10
CGN PullUp: 8, 8
CGN-L PullUpz: 6, 6
Dips: 15, 15, 15, 15, 15
CGChinUp: 6
CGLsCU:  6, 6, 6, 6
Superset last 2 of Dip and CGLScU
 
20 Jan 2024

@Gym: Legs Day

BBSquat
15 × 50kg
60kg: 12, 6, 6, 6, 6, 7
05 × 60kg
03 × 80kg

LegPress
15 × 70kg
12 × 100kg
10 × 120kg
08 × 140kg

LegExt
12 × 32kg
12 × 36kg
12 × 41kg

DB.Bg.Spl.Sq
07 × (2x7)kg/🦵
07 × (2×10)kg/🦵
07 × (2×10)kg/🦵

Superset: Goblet.Squat //SquatBoxJumps
12kg × 20 // 10
16kg × 20 // 10
 
21 Jan 2024
CGN.P.uP: 1×10 (explosif singles)
PuP: 10
CGN.P.uP: 10
🐲🚩: 10, 10, 10

Elbow Dips: 10, 10
PullUps: 06, 
Gym (Back)

Deadlift

Lats Pulldown (V-handle)
45kg x 15
59kg x 12
64kg x 10
68kg x  8 + 1 partial 
77kg x  4 + 1

+Final dropset
68kg x 08 >> 
59kg x 04 >> 
50kg x 05...

Seated.Cable.Row
45kg x 15
54kg x 12
59kg x 11
64kg × 08

Seated.(Single).Cable.Row
14kg × 12/s
18kg × 12/s
23kg x 14/R, 15/L

Dumbbell Row

PullUps: 8, 8, (6+1+1)
ChinUps: 5, 5

22 Jan 2024
LsCU: 6, 6

☠️CrusherPushUps: 5, 5
JumpingMU: 5
Run: 6.01, 6:56/km, avg❤️HR127, Max❤️138
💎PU: 25, 25, (20+5)
 
23 Jan 2024
Break
 
24 Jan 2024

💎PushUp: 25, 25, 20+5
PullUp: 5
Pullup [+10kg]: 8, 6, 6, 5, 5, 5
Neutral.Pullup: 8, 8, 8, 8, 8
Dips: 20, 20, 20, 15
 
25 Jan 2024
🐲🚩: 15, 12, 11
 
26 Jan 2024
Pullups: 10  
Gym (Chest) @LunchTime 
12:30-1:06pm
Flat.BenchPress (Myoreps.T06)
(20sec rest in betw), 
MYO-01@ 50kg: 15, 8, 8, 8, 8, 8
MYO-02@ 60kg: 12, 6, 5, 6, 6, 6, 7
DBPress (incline)
 25.0kg x 08
 25.0kg x 09
27.5kg x 05
27.5kg x 06

6:18-7:10pm
Run: 4.01km,  6:21/km, ❤️HR: 128

RTW x5 (red = failure), 1min interval
5 LsitChinUp-10 Dip, 10 💎PushUp
5 LsitChinUp-10 Dip, 10 💎PushUp
5 LsitChinUp-10 Dip, 10 💎PushUp
5 LsitChinUp-10 Dip, 10 💎PushUp
5 LsitChinUp-10 Dip, 6+1+3 💎PushUp

PullUps: 6, 6, 5

27Jan2024
LsCU: 7, 7, 7, 7, 7
PullUps: 7, 7, 7, 7, 7, 7, 7, 7
 
28 Jan 2024
Pullup: 7, 7, 7, 7
@Gym: Arms Day

Superset: RopeDown + [EzCurl(Wide-Narrow]
22× 32kg + [20N, 10W x 20kg]
22× 32kg + [20N, 10W x 20kg]
18, 07 × 36kg, 27kg + [18N, 08W x 20kg]
18, 08 × 41kg, 32kg + [18N, 08W x 20kg]
RopePullDown: 
00 × 00kg   
Tri-EZ☠️Crusher+ [Narrow+Wide]
20 x 20kg + 8 wide
18 x 25kg + 6+3 wide
20 x 25kg + 5+5 wide
Tri-DB.OverHeadPress
18 × 20kg.    15 × 25kg
15 × 25kg.    18 × 22.5kg
RevEZCurl (forearm, brachialis)
Narrow & Wide
00 & 00 x 00kg

DB.HammerCurl
10/s x 12.5kg
12/s x 12.5kg
10/s x 15kg

RevTriPull
Rope: 15 x 23kg 
Bar:    20 x 23kg
Bar:    15 x 32kg
DB.BicepCurl
12/s x 12.5kg  + EZ@15kg × 8
10>>07/s x 15>>10kg
07>>03/s x 15>>12.5kg

29 Jan 2024
Run: 4.01km,  5:39/km, avg❤️HR129
LsCU: 5, 5, 5, 5, 5, 5, 5, 5, 4
PullUps: 4, 4, 4, 4, 4
🚩🐲: 5
Dips: 15, 15, 15
...feeling drained today from last wk.

30 Jan 2024
JumpMU to 15.StrBarDip: ×3
JMU: 1, 1, 1

LsitChinUp: 5, 5, 7, 5, 5, 5, 2
Knuc.Pike.PU: 10, 8, 8
Pike.PU: 10, 

Airsquat: 50, 50, 50, 50, 50
Slow.Balancing.Squats:  20mins

31 Jan 2024
💎PU: 25, 25, 25, 25
 
 
 

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