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Showing posts from February, 2024

Mar 2024 Training Log

01 Mar 2024 πŸ’Ž PU: 25, 25, 25 Deadhang: 1:22,  1:15,  0:50 Slo.L-Pulls: 1 ×7 Slo.L-Pulls. [7.5kg] : 1 ×3 Dips: 15, 15, 15, 15 02 Mar 2024 🐲🚩: 12, 10 1 Arm PushUp tryout Elbow Dipz: 12, 10, 12 (warmup) @Gym: Arms Day { RopeDown} + [EzCur l.Narrow+Wide] {22× 32kg} + [20+08 x 20kg] {20× 36kg} + [20+08 x 20kg] { 15 × 41kg} + [15+08 x 20 kg] Tri-EZ☠️Crusher: [Narrow+Wide] [20+8] x 20kg,   [15+ 5 ] x 30kg,   [15+ 6 ] x 30kg DB.BicepCurl (semi dropsets) 12/s x 12.5kg  12>>08/s x 15>>10kg 07>> 03 >>05/s  x 15>>12.5>>10.0kg Tri-DB.OverHeadPress 18×20kg,  15 ×25kg,    15 ×25kg .    Superset Finisher Pulls●Dips:  [07●15] × 5 Total 35 PullUps, 75 Dips 03 Mar 2024 LsitChinUps :7, 7, 7 (warmup) Gym (Back) Deadlift 40kg x 15 (warmup) (myorepping, 20 sec interval) 60kg x 08, 06, 04, 05, 05, 05, 04 Lats Pulldown (V-handle) 45kg x 10     54kg x 10 64kg x 09     68kg x ...

2024 Feb Training Reflections

Survived the 15 Days Lunar New Year festivities and good-glut onslaught! February being a shorter month is always tough catching up to the staples of my "Daily Salad" of basic exercise. Yes this is a Leap Year so its only 2 days down from January... BUT "The In-Laws Are in Town" That made all the difference this time as I am shuttling to bring them out. This really eats into workout time on some days. Make sense to do more spread out exercising through out the day. Also decided even if I can't shake off another few kilos, will just run more and whip enough on abs to make things more defined. Yes yes...it seems no matter what I did, weight wise seems to be  stuck at ~77kg in the morning by now. However everything just got bigger... thought it was my own imagination in front of the mirror but the same old tee shirts are telling me it's for real!  Not looking forward to Mar with a fortnight worth of traveling that spans 12 flights plus driving for  ~28000km!

Weights, Calisthenics or both? (I)

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My personal preference?... You guess it, I definitely prefer calisthenics.  But always one to believe in taking the useful parts out of other disciplines to complement/ supplement my principal goals. My approach has changed over time. Started out almost 100% with just bodyweight exercises but last year has gone back to the gym and also with more running at the same time.   Weights  Doing a benchpress, deadlift, barbell squat or bicep curl immediately makes most people equate these with bodybuilding or powerlifting. But the way I see it is to help in my overall strength training.   Pre-exhausting with dumbbell press to get the pushups and dips to failure without excessive reps above. When short on time... combos like these are the most effective and productive.   Otherwise... to hit failure with bodyweight it would have taken maybe 5 sets of 30 diamond pushups and followed by 3-4 more sets of 20-25 dips. The point is I'm not push/ pulling or lift to keep break...

Load, intensity and volume vs injuries and sustainability considerations

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As the title suggest, its been a subject that got me putting on my thinking cap in the past year. There are 2 sides of the camp... in weight-centric groups there will be many from young to old that swears by going heavy to load up the plates. While some others will always champion lighter or speaks volume on bodyweight training.  After some reflecting- I find it boil down to identifying " WHAT I WANT " vs imagining what I will be. Adding on factors like age, present build and any lingering injuries to the bigger equation: An overall functional fitness package that comprises of good strength, stability, agility (which would require flexibility, sense of balance) and a decent cardio level to finish up the package.   Not looking into big massive build (aka bodybuilding) Looking for strength and strength-endurance    All the things above to survive into old age independently without being a burden to others Yes that sounds a lot like another new category of fitness train...

2024 Jan Training Reflections

Kick starting the first complete month of the new year... nothing really new. Been training as usual. All about consistency. No New Year resolutions, never needed entertaining such thoughts all my life. If there is something to be done, you don't have to wait until a new year to start... Finally gotten something else in the middle of Jan. First Jumping Muscle Up . Been doing straight bar dips after work for months after parking the car in the evening by using Pullovers to get up. So this was a pretty exciting change. Also learned to have more awareness of the transition with the jump momentum to get up. Achieve : Jumping MuscleUp at 1.8m Bar, -- slightly above my height. More weight sessions at the gym too. But Daily Salad of basic exercises didn't fall away this time. Manage to hit the monthly quota again. Except for PushUps but then again Dec numbers were a little more than usual.. Stopped just shy of 800 counts for Jan. Given all the rest, not really missing much. Running i...

Feb 2024 Training Log

01 Feb 2024 🐲🚩: 10,  10, 10, 8+2 Close.Deep.Squat: 10 × 2 Alt.Raised.Ecc.πŸ”«.Squat: 10/ side 🦐Sq: 5/🦡 × 5 Kick n Stretch πŸ”«Sq: R5, L 2 02 Feb 2024 PullUps: 10,10 🐲🚩: 12, 10 JMU- failed Stretch LsitPullUp: 3, 3, 3 Dips: 15 🦧bar PullUps: 5 03 Feb 2024 No-Breakfast-Impromptu Workout  @ 08:30am... PullUps: 2, 7, 10, 10, 10, 5 SideGripPulls: 1, 1 , 1, 2  LsitChinUp: 6, 6, 6, 6 SideGripPulls: 5 LsitChinUp:6,  Total Pulls: 84 Wake up, suppose to  stretch and  follow by  afternoon at gym, but... 04 Feb 2024 "The Cage" [ DoubleSupersets ] ×3 [ Pull ] DipBarRow  ×10 [ Push ] RaisedPikePu ×10 [ Pull ] DipBarNeutral.L-Sit½PullUps ×10 [ Push ] Dips ×10 DipBarRow : 10, 10 NeutralPullUps : 8 Run : 12.12km,  6:25min/km,  avg❤️137 LsitChinUp : 5, 5, 5 πŸ’ŽPushUp : 25, 25 05 Feb 2024 Run: 3.06 + 1.08km PullUp: 5 x 8 Stretch 06 Feb 2024 PullUps: 10 × 4 Headstand Frog Pose 07 Feb 2024 H.Leg.Raise x10 🚩🐲: 12, 10, 10 1JMU-StrBarDip: 15, 15, 10, 5, 5, 5 ...