Feb 2024 Training Log

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01 Feb 2024
🐲🚩: 10,  10, 10, 8+2
Close.Deep.Squat: 10 × 2
Alt.Raised.Ecc.🔫.Squat: 10/ side
🦐Sq: 5/🦵 × 5
Kick n Stretch
🔫Sq: R5, L2

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
💎PushUp: 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
Run: 6.01km, 6:12, ❤️137
Alt.NPullUp-[LsCU]:  8-[5] × 3
 
DB.Curls: 
2x18lb  x 10
2x 27lb x 10

08 Feb 2024
LsCU: 8, 8, 6
WideNeutralPulls: 10 × 4
Dips: 15 × 8

09 Feb 2024
Elbow Dips:10,10, 10

Gym (Back)
Lats Pulldown (LongBar)
45kg x 15
54kg x 15
64kg x 08
64kg x 08
68kg x 08
68kg x 08  drop to 59kg x 04
77kg x 02 (poor form)

Seated.Cable.Row
54kg x 10
54kg x 10
59kg x 08 (fail at 9th) 
64kg x 05 >> 50kg × 05

Dumbbell Row
20kg x 12
20kg x 12
25kg x 10

LsCU: 6, 6, 6
10kg PullOver: 10x 10, 10, 10
PullUps: 10, 10, 8, 8, 8, 8
25kgDips 9,10

10 Feb 2024
PullUps: 9
🐲🚩: 10, 10, 10, 5, 10, 10

CrowPose & BendArmStraddle: 30mins
Run: 6.01km,  6:08/km,  avg.❤️133

11 Feb 2024
Stretch
PullUps: 12, 10, 10, 10
Run: 6.01km,  6:14/km,  ❤️127
Run: 1.61km,  6:22/km,  ❤️136
LsCU: 5, 5, 5

Superset x 3
RopePulldown-EZBicepCurl

12 Feb 2024
PullUps: 10, 10, 10
Headstand
ElbowLevel
SkinTheCat

13 Feb 2024
BBoard/Proprio
Airsquat: 50 × 3
💎PU: 15, 20, 20, 20, 
RingToBar Dips: 5+2, 5+5

PullUps: 10, 10, 10
Run: 6.01km,  6:30/km,  avg ❤️130

14 Feb 2024
Warmup
PullUps: 10 x 3
Pullovers: 10kg, 10kg, 15kg  x10 each
 
Gym (Chest)  
 (orange=almost fail), (red=failure pt)
 
Flat.BenchPress (myoreps testing.08)
(@20 sec interval
MYOREP-01@ 50kg: 15, 8, 8, 8, 8, 9
MYOREP-02@ 65kg: 12, 6, 5, 5, 5, 5
 
DBPress (incline15⁰)
25.0kg x 12    27.5kg x 09
30.0kg x 07    32.5kg x 05
25.0kg × 08

Round The World x5
(1min rest  between sets )
Set1: 15 Dip,  7 Pullup,  12 Std.PU
Set2: 15 Dip,  7 Pullup,  12 Std.PU
Set3: 15 Dip,  7 Pullup,  12 Std.PU
Set4: 15 Dip,  7  Pullup,  12 Std.PU
Set5: 15 Dip,  7 Pullup,   08 + 04 Std.PU

15 Feb 2024
Break Day
JMU-10Str.Bar.Dip.×5
LsCU: 7, 5, 5
Feeling fatigued from past 2 weeks and yesterday full chest session. Few JMU fails inbetween (maybe forget to focus hitting chest to bar during jump?). But overall shoulder control seems more stable by now in the Str Bar Dips...

16 Feb 2024
Run01: 2.91km, 6:52m/km, 
❤️avg112 max❤️125

Run02: 3.01km, 6:46m/km, 
❤️avg123 max❤️130

Run03: 3.01km, 6:51m/km, 
❤️avg122 max❤️131

PullUps: 7, 7, 7, 7, 7, 7, 7, 7, 7
Super heavy CNY lunch. Hard to run. Decided to break it up into 3 x 3km sets and train slowest average ❤️HR and slowest max ❤️HR  with 2min rest in between each run.
 
17 Feb 2024
Pullups: 5
Ring Dips: 5

New Triset tryout
5, 5, 1 (wide sidegrip pull)
5, 5, 1 (wide sidegrip pull)
5, 5, 3 ( normal wide pull)

 
18 Feb 2024
Before Lunch...
Shoulder Mobility Drills
StandingDBPress:
2 × 27lb/s ×10   ,    2 × 35lb/s ×10
1 × 44lb/s ×07   ,   1 × 44lb/s ×08
FrontDBRaise
09lb/s ×15, 18lb/s ×10
Before Dinner...
💎PU: 20, 20, 20, 20, 20, 20
After Dinner...
LsCU: 5, 5
PullUps (wide): 8, 8, 8


19 Feb 2024
 
JumpingMuscleUp to 10 StraightBarDip:   ×5
LsitChinUps: 5, 5, 5, 5, 5
 
EasyLegsDayP003
Cossack Squat 10 x 5 (normal)
Cossack+18lb Dumbbell Squat: 10 x 2
Cossack (with Pole over shoulder) Squat: 10 x 3 
(keep body upright and pole horizontal to ground)
 
5🦐Squat/🦵  ×5
 
AirSquat: 50, 50 (finisher)
 
20 Feb 2024
🐲🚩:10, 10, 10.   +10, 10
PullUps: 7, 10, 10 
Raised PikePU: 10, 10

JMU-10.Str.Bar.Dip. x2
1min Max PushUp: 34, 44
Run: 6.0km,  6:23/km
avg❤️HR135,  max❤️HR144
PullUps: 8, 8, 8, 8, 8
Dips: 10, 10, 10

21 Feb 2024
PullUps: 7,7,7

Short Rest Fast Full ROM
1min MaxPushUp:45
PushUp: 25, 25, 25 
 
22 Feb 2024
LsitChinUp: 7, 7, 7, 7, 3, 1
JMU-to-10.StrBarDips: 4
PullOver-to-10.StrBarDip: 1

WeightedPullUps[+10kg]: 7,8,8,7,6
PullUps: 7, 7, 6, 1

Super crappy energy level day

4 barely passable Jumping 
MuscleUp  in 9-10 tries WTF! 
End last one for the straight 
bar dips with a PullOver

Absolutely 💩 form on 
weighted pulls today.
Cannot feel the Post Action 
Potentiation on the normal 
pulls afterwards!

23 Feb  
🚩🐲:10, 10, 10
Airsquat:50, 50, 50, 50, 50
LsCU: 5, 5, 5, 5
💎PU: 25, 25, 25
Superset
25💎PU-5LsCU  ×2

24 Feb 2024
ParkDay
🐲🚩: 10
FLOATING 🐲🚩: 5, 3, 5
PullUps:10,10
Str.Bar.Dip:10
LsCU:5, 5, 5, 5, 5
PullUp:10,7
Elbow Lever Training
Skin The Cat
LsCU+PullUps: 5+4
 
25 Feb 2024
morning...
Slo-LsitPullUps: 1, 1, 1, 1, 1, 1, 2, 1
Deadhang ×2:  1:27min, 1:15min
evening...
Light Chest Day @ Home
💎PU: 25, 25, 25
DBPress:
44lb ×18,  53lb ×15,  
62lb ×12, 💎incl.PU: 15,  Dip: 1 + 1
70lb x08, 💎incl.PU: 15,  Dip: 2 + 1
70lb x06
Dips[+0kg]: 15
Dips[+20kg]: 10,  8+2
Run: 4.01km, 5:51/km,  avg❤️HR:138
Test new shoes... AsicsGelNimbus
PullUps: 8, 8, 8, 8

26 Feb 2024
Leg Raise: 7 × 5
Slo-LsitPullUps: 1 × 10
LsCU: 5, 5, 5, 5, 5, 6+1+1
🐲🚩: 5, 10, 10
PullUps: 7, 7, 7
 
27 Feb 2024
Break Day
LsCU: 5, 5, 5, 5, 5, 7, 7, 5
 
28 Feb 2024
🐲🚩: 14, 14, 10
Run: 6.01km,  6:09m/km, 
avg❤️HR132,  max❤️HR148
Slo-LsitPullUps: 1 × 8
PullUps: 8, 8, 8, (8 +15 Dips)

29 Feb 2024
🐲🚩: 10, 10
JMU-to-10.StrBarDips: ×6
CossackSquat: 20 ×3
Pole-CossackSquat: 20 ×3
🦐Squat:  5/🦵 ×6
🔫Squat:  5/🦵 ×3
AirSquat: 50, 



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