Jun 2024 Training Log

-
01 Jun 2024
Break

02 Jun 2024
Morning
AirSquat: 50, 50, 50, 50
🐲🚩: 12, 12, 12, 10

Afternoon
 
(Gym (Back)
 
Hi-PullUp: 8, 5, 5, 5, 5 (min. mid-chest)
 
Lats Pulldown (Neutral-Bar)
54kg × 12    59kg × 10
64kg × 10    68kg × 09
dropset(01)- 77kg × 08 >> 64kg × 05>> 54kg × 04
Seated.Cable.Row
50kg × 10,        59kg × 10,   
64kg × 10+1,   50kg × 13
Lats.Pulldown (LongBar)
dropset(02)- 68kg × 08 >> 59kg × 3 fail at 4th
SingleArm.DB.Row (slow)
12.5kg × 10,   17.5kg × 10,    15.0kg × 10
Round.The.World
[10 Dip,  7 N-Pullup,  12 Std.PU]  ×5

03 Jun 2024
HiPullUp: 20
JMU-SBDips: 1-20, 1-15, 1-15, 1-15, 1-15
B.Board Training
3-Axis "Gyro"- Squats: ~25-30
CossackSquat: 20 × 4
🦐Squat: 10/🦵×4,    5/🦵×4

04 Jun 2024
Morning
Cossack Squat: 20 × 4
🐲🚩: 12,

LsCU: 7, 7, 8, 7, 7
2-handed.Hold.🦐Squat: ~20 (rightleg)


05 Jun 2024
🐲🚩: 12, 12, 12
PullUp: 7, 7, 7
Run: 8.01km,  6:47min/km,  ❤️130
PullUp: 7, 7, 7

06 Jun 2024
PushUp: 49 (1minAMRAP), 30, 30 
Yin Yoga
Tucked.Curve.PullUp: 4,4,4,4,4,4
LsCU: 5, 5, 5
 
07 Jun 2024
Slo.PullUps: 5, 5, 
(orange=almost fail), (red=failure pt)
Gym (Chest)  
💣Hi.PullUps: 10, 10, 8+2 (warmup)
Flat.BenchPress (myoreps-30s interval)
40kg × 20 (warmup)
MYOREP-60kg: 12 7, 7, 6, 6, 6, 6, 7 
MYOREP-50kg: 15, 8, 8, 8, 8, 8, 7
LsitChinUp: 7, 7
DBPress (incline15⁰)
25.0kg × 10     27.5kg × 08
30.0kg × 07     32.5kg × 04 fail at 5th
32.5kg × 04
Alternating.DBPress: 10kg × 10
Supinated.DBPress: 10kg × 10
Round The World 
15 Dip,  7 Pullup,  10 Std.PU  
15 Dip,  7 Pullup,  10 Std.PU 
15 Dip,  7 Pullup,  10 Std.PU 
12+2+1 Dip,  7 Pullup,  10 Std.PU 
15 Dip,  7 Pullup,  10 Std.PU

08 Jun 2024
Dips: 10, 15
@Gym: Arms Day
Superset: RopeDown + [EzCurl(Narrow-Wide]
22× 36kg + [18W, 08N x 20kg]
22, 4 × 36kg + [18W, 08N x 20kg]
16, (6+4) × 41kg, 32kg + [18W, 08N x 20kg]
17, (5+3) × 41kg, 32kg + [18W, 08N x 20kg] 
Tri-EZ☠️Crusher+ [Narrow+Wide]
20 × 20kg + 8 wide    17 x 25kg + 5 wide
12 x 30kg + 5 wide     08 x 30kg + 4 wide
Tri-DB.OverHeadPress
20 × 20kg       13 × 25kg.    
10 × 27.5kg + 10 × 22.5kg
20 x 17.5kg
DB.Preacher.Curl
12/s × 6kg      08/s × 9kg     10/s × 7kg
Feeling off after yesterday all-out Chest session. 
Reduced no. of arms ex for today... TimeOut!

09 Jun 2024
Run: 5.02km,  5:37min/km,  ❤️138
PullUp: 7, 7, 7, 7, 5+2, 5+1+1


10 Jun 2024
🐲🚩: 12, 12, 12, 12
Weighted.Dips: 
10kg × 10, 10
30kg × 06, 07   
35kg × 03
Dips: 20, 20, 20
DeficitPushUps: 20, 20, 20, 20, 20
Total Workout Time: 41min

11 Jun 2024
RollerPushUp: 10, 10
3PushCombo: 6Archer▪︎5Roller▪︎10💎
Run: 3.02km,  6:13min/km,  ❤️124
PullUp: 10, 10, 5, 5
LsitChinUp: 5, 5, 5, 5 

12 Jun 2024
🐲🔥: 15, 12, 13
LsCU: 5, 5, 7, 7
Airsquat: 50
Dinner@Himawari (back@midnite)

13 Jun 2024
🐲🚩: 12, 12
LsCU: 7, 7
AirSquat: 50, 50
-ve🦐Sq: 30
🦐Sq: 20
LsCU: 12
Yin Yoga
LsCU: 13

14 Jun 2024

PullUp: 10, 9, 8, 7, 6 (RFP Day01)
Run: 14.33km,  6:35min/km,  ❤️131

15 Jun 2024
HousePaintingDay01
Pullup: 10, 9, 8, 7, 7 (RFP Day02)

16 Jun 2024
HousePaintingDay02
Pullup: 10, 8, 9, 8, 7 (RFP Day03)
miscount set2 add back 1rep in set3

17 Jun 2024
Morning
🐲🚩: 10, 10
🐲🚩[+4.5kg]: 7, 8, 7, 6
Pullup: 10, 9, 9, 8, 7 (RFP Day04)
 
1st time manage a multiple set weighted DF session but still too heavy at 4.5kg. Hip hinge obvious...need to buy a pair of 1kg ankle wt.

18 Jun 2024
LsCU: 5, 5, 5
Incl.💎PU: 20 (warmup)
Pullup: 10, 10, 9, 8, 7 (RFP Day05)
-ve🦐Sq: 20   (5,5 × 2)
🦐Squat: 48   (5,5,7,7 × 2)
🔫Squat: 30   (5,5,5 × 2)
Bg.Spl.Sq: 40 (10,10 × 2)
Std.PU: 20, 20

19 Jun 2024
RFP Day06 - Rest
Stretch: 40mins
LsCU: 5, 

20 Jun 2024
🐲🚩: 12, 12, 10
KickStand.Squat:10 (gtg)
-ve🦐Squat: 10 (gtg)
LsPullUp: 2
LsCU: 5, 5, 5, 5
Yin Yoga
Pullup: 11, 10, 9, 8, 7 (RFP Day07)
Wide.Pullup: 5
Incl.💎PU: 20, 20, 20, 20

21 Jun 2024
LsCU: 5, 7, 7, 7
Pullup: 11, 10, 9, 8, 8 (RFP Day08)
PU: 20, 20, 20, 20

22 Jun 2024
LsitChinUp: 7, 7
FL🐲🚩: 10, 10, 10 (w. raised blocks)
PullUp: 18 in 40s (AMRAP pre-test)
Pullup: 11,10,9,9,8 (RFP Day09)
Run: 6.01km,  5:58min/km, ❤️136,
LsitChinUp: 5, 5, 5

23 Jun 2024
Pullup: 11,10,10,9,8 (RFP Day010)
ArcherPU: 10, 10, 10, 10
Elbow Dips: 8, 10, 10
PigeonPU: 8, 10

24 Jun 2024
-ve🦐: 5+5 (gtg)
LsCU: 7, 7
Sh.mobility+Pullovers: 3 sets
Pullup: 11,11,10,9,8 (RFP Day11)
Felt tired and aching before pulling. Last nite insufficient sleep. Fatigue level felt like 3-3.5 but when doing and after shower feels more like ~2. 
10 min break between Set 2 and 3, fiddling with window blind. 

25 Jun 2024
-ve🦐Squat: 10 (gtg)
RFP Day12 - Rest

26 Jun 2024
GTG >> Greasing The Grooves in office
superset  [🐲🚩+PushUp]:  [12+20] ×3
Airsquat: 25, 25, 50
LSitChinUp: 7,7
 
Pullup: 12,11,11,9,8 (RFP Day13)
Run: 3.02km,  5:10min/km, ❤️142,
Run: 1.01km,  5:18min/km, ❤️142,

Miscounted RFP set 3 today & did an extra rep. Targeting a 5k run today at a 5:15min/km pace. But sidestepped on uneven grass to avoid a  f%&king phone zombie! Almost sprained ankle Killed the run rhythm... Recovered after short walk. Decided to continue with another 1km of   Alternate Lamp Post Sprint and call it a day. 


27 Jun 2024
Airsquat: 25, (GTG)
LsCU: 7, 7, 10, 10 (first 14 GTG)
Dips: 10, 10, 10
🐲🚩: 10, 10, 10
PU: 20, 20, 20
Yin Yoga
Pullup: 12,11,10,9,9 (RFP Day14)

Small workout in office before Yoga class
RFP session back home was good. Mess up rhythm of Set 01 but subsequent ones are ok. Thought I was imagining things past few days but definitely can feel stronger based on rep form/ feel today when compared to my normal daily pull sessions and IGPs of the past.

28 Jun 2024
LsCU: 8, 8, 8
🐲🚩: 10, 10
💎PU: 20, 20, 20
Office Gathering...home @ 2230
Pullup: 12,11,10,10,9 (RFP Day15)

Not eaten much for dinner. Day 15, 3rd day of week 3 RFP... this plus being later than usual added to fatigue level when pulling? About 3/5. Also was trying to do within same timing as yesterday for the 5 sets... today was 12:28min. Last few reps of last 2 sets are visibly weaker than previous 2 days.

29 Jun 2024
Stretch: 15min
0:38 & 2:05min Horse Stance
Run: 3.02km,  5:10min/km, ❤️142,
Pullup: 12,11,11,10,9 (RFP Day16)

Chiropractic consultation at lunchtime... do zilch till evening. Taking easy, preparing for tomorrow Qtrly 2.4km run



30 Jun 2024
Incl.💎PU: 30, 35, 25

Quarterly "No Training 2.4km" run
Run: 2.41km,  4:28min/km, ❤️142,

Pullup: 12,12,11,10,9 (RFP Day16)
Surprisingly easy for all sets today... little fatigue despite being the last day before rest day.




Popular posts from this blog

2022 October Training Reflections

-
Image
1 Been roughly two month since turning weekly "trainer/ coach" - conducting an hour plus of class each Thursday in office. Having literally no idea what to do initially.  My own daily exercising has never been any strict regimented programs; outlined with exact sets, reps etc. It has all been one big long experiment from the start. While my "Daily  Trinity" of Pulllups, Diamond Pushups and Dips forms the base of each day's load/ intensity with other exercises--truth is, even for these fundamentals, its been a never-ending series of changes and adaptations as new discoveries and observations/ realizations are made -- almost daily at times. Personally, being disciplined with core training has never been much of a regular affair either. Since definitions in these muscles comes naturally without much actual focused training. Most of my cores are indirectly trained because of the constant contractions applied while doing other exercises to maintain stability during ...
Read more

2023 May Training Reflections

-
Image
Almost mid May, usually penning monthly reflection thoughts comes at the tail-end of the month. But with a fair bit this time, so before I forget... Like Apr-- continued with lower reps with more sets on pulls to hit usual daily numbers to reduce physical stress and focus more on joints recovery (elbows and left shoulder).  Started switching to weighted pullups 3 days ago and daily shoulder warmup is an essential daily affair by now. Micro-dosing it throughout the day when getting up from the chair to stretch. The left shoulder inflammation is much reduced, mobility/ flexibility has improved. Still not optimal of course. However the frequent "shoulder dislocation" and dead-hang exercises have certainly proven effective and useful.   "Shoulder Dislocation" Move Finally, on 13 May, managed to pull off a somewhat "passable" shoulder dislocation with that same initial broomstick from 2 months ago.  Recalling the agony and angst of not able to move the darn sti...
Read more

2023 Oct Training Reflections

-
Image
Oct 2023 fitness and training was all over the place. A week in Cologne for the Anuga Food Show with lots of drinking. Yes drinking. Something since Q1 of 2022 that I had largely eliminated. Never been much of a drinker all my life but during the pandemic lock-down period-- found myself grabbing a bottle of whisky off the shelf to replenish just before the last one dries up in the house. Soon it kinda became a habit.  Those 2 years also saw my highest running mileage ever and my cardio fitness was back right up there  to my ultramarathon days... so I thought a few drinks was ok. But when life returned to normal going back to office, that's when I it dawned on me that something was not right and I need to kick the bottle away. So why this "binge" week during Anuga this time? Call it an experiment. First I can certainly still drink pretty copious amount but the fact is I really do not like it at all... Alcohol. Especially beer, it just smells rotten somehow. Call it overnig...
Read more