Apr 2024 Training Log

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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 (total 72)

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


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