2024 March Training Reflections

First it was a bit of mulling in Feb wondering how the long EU road trip (15 days) is gonna affect March workout. Kicked off the month by continuing the slow L sit PullUp training method started in end Feb.

Despite the incessant flying and driving during the 2 weeks overseas-- rep wise didn't fare so bad and actually had the most "bar" and gym time out of all the past two years of traveling... "Bar" as in pullup and dip bars of course. Have stayed alcohol-free despite all the meals and airport hopping time...

But the 28500km trip spanning 5 countries took a toll as fatigue level compounded upon return. The March heatwave in SG wasn't helping things either. Because of this, missed the mark on a few of the "Daily-Salad" items... no big deal though.

Last day of Mar, time for the "Quarterly No Training" 2.4km Run. Looks like I'm back close to the best timing I gotten in the past ~ 2 yrs. But now thinking if I should really put in some effort to train to try and hit a better timing/ pace. Say, a 4:20/km pace (10:24 min) and then towards 4:10/km pace (10:00 min)?

Work backward to 11:02min for 2.4km

Past 21 months of Qtrly 2.4 run

 

 

 

 

Apr 2024 Training Log

01 Apr 2023

LsCU: 6, 6, 6, 6, 5 [6:52]

PullUps: 12, 11, 7

PullUps[10kg]: 4, 5, 4, 3

02 Apr 

🐲🚩: 10 × 3 (morning in office)

Evening 47min workout

 

Controlled Tempo LsitPullUp: 03 x 6sets

 

Superset [15.Dips-05.PullUps]  ×7sets

Alt.DB.Bicep.Curl: 10×18lb  ×3sets

Alt.DB.Hammercurl

27lb × 10,  

27lb × 11 >>>18lb x 10

💎PU: 20, 10, 10

Incl.💎PU: 20, 20

 

Energy wise- feeling more recovered today after initial slow start with the LsitPulls. Longer rest between exercises but short rest between sets of same.

03 Apr

DoubleLunchDay

Run: 6.01km,  6:18/km,  avg❤️HR126

PullUps: 7, 7, 7, (5+1+1), (6+1), (5+1)

04 Apr

LsCU: 7, 7, 7, 6+1

🐲🚩: 10, 9+1, 10

Yin Yoga

PullUps: 8, 8, 8, 8

05 Apr

PullUps: 8, 8, 8

AirSquats: 70, 70

LsCU: 5, 5, 5

BgSpl.Sq: (10, 10, 10) ×2

Back late from meeting

06 Apr

MBR Platform Dismantling Day

07 Apr

Run: 7.7km, 6:17/km, avg❤️135, m❤️148

PullUps: 3L ×2, (3L2N) ×6 = 36

CossackSquat: 12 × 5

💎PU: 20, 15

08 Apr

ShoulderMobility: 5min

🐲🚩:12, 12, 10, 10

PullUp: 10, 10, 8, 8,  ,(6×6)

PushUp: 25, 25, 25

09 Apr

Superset: Halo☠️Crusher-LsCU

8-5,  10-5,  10-5

LsCU: 5

JMU-StrBarDip: 1-10,  1-15,  1-15

ShoulderMobility: 5min

RaisedPikePU: 5, 8, 8, 8

FlatPikePU: 10, 8

Hanging.Slow.L-Raise: 3 × 4

Hanging.Bend.Raise: 15, 15, 15

Superset: PullUps-Dips: 8-10,  8-10,  8-10

🔨Curls:  18lb ×15  ×3 sets

10 Apr

Elbow.Dips: 10, 10, 7+2

Gym (Chest)  

(orange=almost fail), (red=failure pt)

Flat.BenchPress (myoreps)

(@20 sec interval
MYOREP-01@ 50kg: 15, 8, 6, 6, 6, 6

MYOREP-02@ 60kg: 8, 6, 4

 

DBPress (incline15⁰)

25.0kg x 01   25.0kg x 01

Round The World x5

(1min rest  between sets )

Set1: 12 Dip,  7 Pullup,  10 💎PU

Set2: 12 Dip,  7 Pullup,  10 💎PU

Set3: 12 Dip,  7 Pullup,  10 Std.PU

Set4: 12 Dip,  7  Pullup, 10 Std.PU

Set5: 15 Dip,  6+1 Pullup, 10 Std.PU

11 Apr 2024
Yin Yoga

Pullups: 8, 8, 8, 8, 7+1

12 Apr 2024

AirSquat: 35, 35, 35

Run: 4.01km, 5:38/km, avg❤️138 max❤️148

LsCU: 5, 5, 5, 5

PullUps: 7, 7, 7

💎PU: 20, 20, 15

13 Apr 2024 

Pullup: 7, 7, 7, 7

@Gym: Arms Day

Superset: RopeDown + [EzCurl(Narrow-Wide]

25× 32kg + [18N, 08W x 20kg]

22× 36kg + [20N, 10W x 20kg]

16, (7+6) × 41kg, 27kg + [18N, 08W x 20kg]

17, 07 × 41kg, 32kg + [20N, 10W x 20kg]  

Tri-DB.OverHeadPress

20 × 20kg.    18 × 22.5kg

16 × 25kg.    12 × 27.5kg + 10 × 22.5kg

Tri-EZ☠️Crusher+ [Narrow+Wide]

15 x 25kg + 9 wide

20 x 25kg + 8 wide

12 x 30kg + 6 wide

DB.BicepCurl

12/s x 12.5kg  + EZ@15kg × 10

10/s x 12.5kg  + EZ@17.5kg × 10

07/s x 12.5kg  ＞＞ 08/s x 9 kg  

DB.HammerCurl

10/s x 12.5kg,  10/s x 12.5kg,  

12/s x 12.5kg 

Superset: Dips-ChinUps, 10-7 × 5

 

14 Apr 2024

Run: 8.59km, 6:19/min, avg❤️135, m❤️150

Pullups 8, 8, 8, 8,  2×20 sets

15 Apr 2024

🐲🚩: 15, 15

JMU-SBD: 1-10,  1-15,  1-14,  1-15,  1-15

Defic.PU: 20, 20, 20, 20, 20, 20

BBoardPU: 5, 5, 5, 5

 

16 Apr 2024

🐲🚩-Dips: 15-10, 15-10, 10-10

PullUps: 8, 8, 8, 8, 8

Dinner with Gaia

 

17 Apr 2024

LsCU: 7, 7, 7, 7, 6

Run: 6.0km, 6:00/min, avg❤️130, max❤️146

Pullups: 8, 8, 8, 8, 8

Hitting the "perfect running number" combo of 66130, for the second time ever!

18 Apr 2024

🐲🚩: 12, 10, 10, 8

Superset DowelAirSquat-Dips: 50-20 × 4

 

19 Apr 2024

PushUps: 10×3, 20×5 (after dinner)

Company Retreat, Korea Day01

No place to mount pullup bar but hotel has a full gym!

2

 

20 Apr 2024

Pullups: 8, 8, 8, 8

Gym (Chest)  

(orange=almost fail), (red=failure pt)

Flat.BenchPress (myoreps)

(@20 sec interval
MYOREP-01@ 50kg: 15, 8, 8, 8, 8

MYOREP-02@ 60kg: 9, 7, 7, 7 

DBPress (incline15⁰)

20.0kg × 12,  × 2

Alternating.DBPress (incline15⁰)

20.0kg × 4

16.0kg × 9, 10

Round The World 

10 Dip,  5 Pullup,  10 Std.PU   ×5

21 Apr 2024

LsCU: 5, 5, 5

🐲🚩: 12, 10

💎PU: 20, 20, 20

Gym (Back)  

Lats Pulldown

49kg× 15,   63kg × 10,   70kg × 07

70kg × 08 >> 59kg × 06 >> 49kg × 06

Seated.Rows

42kg × 11,   42kg × 12,

49kg × 12,   56kg × 12,   63kg × 07

PullOver

10kg × 10,  15kg × 10,  15kg × 10

PullUp: 5, 5, 5, 5

 

22 Apr 2024

LsCU: 7, 7, 7, 7, 7

@Gym: Arms Day

Superset: RopeDown + [EzCurl(Narrow-Wide]

20× 21kg + [08N, 20W x 15kg]

18× 28kg + [08N, 20W x 15kg]

18× 28kg + [08N, 20W x 15kg]

DB.BicepCurl

Tri-DB.OverHeadPress

DB.HammerCurl

Pullups: 5,3

23 Apr 2024

Run: 4.01km, 5:55/km, avg❤️134, m❤️152

Pullups: 8, 8, 8, 8, 8 

24 Apr 2024

Break

 

25 Apr 2024

RingPullup: 8

Pushup: 30, 30, 30, 20

@ fty with Wilmar

26 Apr 2024

Morning@PSG

Airsquat: 50× 4

🐲🚩:10 × 3

Pullup: 10,10, 5, 5, 5, 5

Evening@Home

Pullup: 10, 10, 10, 10

Superset: 

20💎PU - 15 ×18lb.HammerCurls

20💎PU - 15 ×18lb.HammerCurls

20💎PU - 15 ×18lb.HammerCurls

27 Apr 2024

LsitPullup: 1, 1, 3, 3, 7

LsitPullUp[10kg]: 2, 2 

 

28 Apr 2024

Lsit-ChinUp: 5, 5, 11, 7, 7, 5, 

Superset [Weighted]: 

3Pull-10Dips [20kg] ×1 

3Pull-10Dips [15kg] ×4

L-Pull: 3   🐲🚩: 10,10,  Pullup: 10,10

 

29 Apr 2024

On  course

JMU × 5,   SBD: 18,15 ,10

💎PU: 25,  25,  20, 15, 15,, 15, 

 

30 Apr 2024

Pullup: 13, 8, 8

CGChinUp: 3, 7, 7, 7, 

LsCU:5