May 2024 Training Log

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01 May 2024
Break

02 May 2024
Yin Yoga
🐲🚩: 10
NeutralPullup: 10, 10, 10


03 May 2024
Morning: 🐲🚩: 12, 12, 12
Noon: PushUp: 25, 25, 25, 25
Evening: LsCU: 5,5,5,5,5,5,5,5,5,5

04 May 2024
PullUp: 5  x12 (EMOM)
Press Lsit: 30s to 5 LsChinUp:   ×2

05 May 2024
Elbow Dips: 10 × 3
BackRows: 10 × 2
Gym (Chest)  
(orange=almost fail), (red=failure pt)
Flat.BenchPress (myoreps)
40kg × 15
MYOREP-01@ 50kg: 15, 8, 8, 8, 8, 7
MYOREP-02@ 60kg: 10 5, 6, 6, 7, 
50kg × 10, 10
40kg ×  15, 12
LsCU: 7
DBPress (incline15⁰)
25kg × 5
25kg × 6
22.5kg × 9
20kg × 10
Alternating.DBPress (incline15⁰)
15kg × 7, 7
Round The World 
15 Dip,  7 Pullup,  12 Std.PU  
15 Dip,  7 Pullup,  10 Std.PU 
15 Dip,  7 Pullup,  7+2+1  Std.PU 
15 Dip,  7 Pullup,  10 Std.PU  
12+2+1 Dip,  7 Pullup,  10 Std.PU  


06 May 2024
Run: 5.01km,  6:12/km,  avg❤️135,  max❤️152
LsitChinUp: 5, 5, 5, 5, 5, 5, 5, 5
superset of  15💎PushUp-02LsitChinUp  × 5 rounds

07 May 2024

Gym (Arms) 
Superset
[BBTri☠️Crusher] + [Alt.Pause.DBCurl]
[20kg × 15] + [8kg × 5]
[25kg × 15] + [8kg × 5]
[25kg × 15] + [8kg × 5]

Superset
[RopePD] + [str.bar.Curl]
[18kg × 12]  + [20kg × 12]
[18kg × 10]  + [20kg × 12]
[18kg × 12]  + [20kg × 15]

Superset
[TriOverHd.DB.Curl] + [Alt.Pause.🔨Curl]
[20kg × 15] + [7.5kg × 5]
[25kg × 10] + [9.0kg × 5]
[25kg × 10] + [7.5kg × 5]

Superset
6 ChinUp + 10 Dips
6 ChinUp + 10 Dips
8 ChinUp + 10 Dips
6 ChinUp + 10 Dips
after shower... another
6 ChinUp + 10 Dips

08 May 2024
🐲🚩: 10, 10, 10 
("re-tuned"- max. scapular contraction to work on lower lats)
Run: 6.01km, 5:53/km, avg❤️137, max❤️152
7Pullups - 10💎PU - 21 AirSquat  ×3
8Pullups - 15💎PU - 21 AirSquat  ×2

09 May 2024
LsCU: 5, 5, 5
PikePU: 8
PullUp: 7, 7
Hatha Yoga
PullUp: 7, 7, 7, 7

10 May 2024
PullUps: 41
Gym (Back)
Lats Pulldown (V-handle)
54kg x 12    59kg x 10
64kg x 11    68kg x 08
drop-- 77kg x 07 >> 64kg x 06>> 54kg x 06
Seated.Cable.Row
45kg x 10,   54kg x 10,   
64kg x 08,   50kg × 10
Lats.Pulldown (Bar)
68kg x 06...  fail at 7th
Incl.Bench.DB.Row (slow)
10kg x 08,   10kg x 08
12.5kg x 10,  12.5kg x 08
DB.Shoulder.Press
12.5kg × 12,   15kg × 10   17.5kg × 08
Machine.Shoulder.Press
27kg x 10,   36kg × 08   45kg × 07 (failing on left side only)
RoundTheWorld
15 Dip,  5 Pullup,  10 Std.PU 
15 Dip,  5 Pullup,  10 Std.PU 
15 Dip,  5 Pullup,  10 Std.PU 
15 Dip,  5 Pullup,  10 Std.PU 
5 Pullup,  10 Std.PU ,  02 Dip

11 May 2024 
Run: 6.01km, 6:07/km, avg❤️136, max❤️152
Clubbell: 15min
PushUp: 25, 25, 25, 25, 25

12 May 2024
🐲🚩: 15, 12, 12
LsitChinUp: 5, 5, 5, 5
Front.Lever: 20mins
MuscleUp(Band): 25min
PullUp: 13, 8, 7, 8, 7
PushUp: 15, 15, 
FL.🐲🚩: 5, 5, 
50Air.to.10.Jump[1.5ft]Squat  ×2

13 May 2024
LsCU: 5
LsPullUp: 5, 5, 5, 5
Slow LsPullUp: 2, 2, 1 
Tryout LsitDips: CMI
½LsitDips: 10, 10, 10

14 May 2024
LsCU: 7, 7, 7
Gym (Chest)  
(orange=almost fail), (red=failure pt)
Flat.BenchPress (myoreps)
40kg × 18
MYOREP-02@ 60kg: 13 7, 7 6, 7, 6
MYOREP-01@ 50kg: 15, 8, 8, 8, 8, 8, 7
DBPress (incline15⁰)
22.5kg × 10   22.5kg × 10
25.0kg × 08   25.0kg × 08
DB.Flyes
6kg x 10, 10, 10
PullOver
10kg × 10,   15kg × 10
PullUp: 10
 
LsPullUp: 6, 6, 6, 6, 6

15 May 2024
🐲🚩: 12, 10, 10
superset: 20💎PU-35AirSquat  ×4
...Dinner with the gang..
LsitChinUp: 7, 7, 7
LsitPullUp: 3, 3, 3

16 May 2024
Dips: 10× 6
Yoga

17 May 2024
🐲🚩: 15, 12, 10
Blood Donation
Break

18 May 2024
Run: 4.74km,  6:19/km,  avg❤️133,  max❤️148
💎PU: 20, 20, 20
LsCU: 5, 5 

19 May 2024
Morning fasted session
ArcherPU: 10 × 5
MU Tries: 15-17
HiPullUp: 6,6,6,6,6
Pullup: 5,5,5,5,5,5,5,5,  7,7,7,7,7

Run: 4.01km,  5:50/km,  avg❤️132,  max❤️155
Ralk&Wun: 2.46km, 8.01km/h,  avg❤️130,  max❤️146

20 May 2024
De-Loading Day 01
🐲🚩: 12, 12, 12
MU practice :20min
LsCU: 7, 7, 7, 7
LsPullUp: 5, 5, 
LsCU: 7, 5
LsPullUp: 2+2+1

21 May 2021
De-Loading Day 02
🐲🚩: 12, 12, 12
🎯PU: 10, 10
Shoulder.Mobility: 15 mins
Slo-CossackSquat: 20, 20, 20, 20
Frontkick: 30
B.Board.Squat: ~40 [×2 PB of 10]
CossackSquat: 8
"90/90.Switch"-hip mobility (hip): 10mins
🦐Squat: 5/🦵× 5
Frontkick: 30


22 May 2022
De-Loading Day 03
🐲🚩: 10, 11, 10
'L"-Bow.Dips: 5 
(new combo tryout from L-sit to ElbowDip)

Gym (   )  
PullUp: 10, 10, 10, 9+1
DB.Sh.Press
12.5kg × 15 (P),  12.5kg × 15 (N)
15.0kg × 15 (P),  15.0kv × 15 )N)
17.5kg × 15 (P),  17.5kg × 15 )N)

DB.Front.Raise
6kg x 12 (standing)
6kg x 10, 10, 10, 9   (L-sitting)
DB.Side.Raise (L-sitting)
3kg × 10, 10,   4kg × 10, 10,   5kg × 10
Test out shoulder raises with more isolation by added core stability control in sitting position. Wt used reduced from usual.
LsitChinUp:   7, 7, 7

23 May 2023
De-Loading Day 04
Hatha Yoga

24 May 2024
🐲🚩: 12, 12, 12
Pullup: 5, 5, 5

Murph Challenge
1.62km Run
05PullUp•10Pushup•15AirSquat  x20 sets
1.62km Run
 +2pushup +2PullUp

25 May 2024
Break

26 May 2024
Cali sess at ProRehab learning MU
💎PU: 25, 20, 20, 20
LsCU: 5, 5, 5
Slo-LsPullUp: 2

27 May 2024
MU Training: Curving "Hi" Kipping PullUp: 30


28 May 2024
🐲🚩: 12, 12
Airsquat: 50, 50
PullUp: 10, 10, 10
Run: 6.04km,  6:24/km,  avg❤️136,  max❤️149
LsCU: 5, 5, 5
💎PU: 20, 10

29 May 2024
MuT: ~30 
SBDips: 15
🐲🚩: 10, 10, 10
MuT + PullUps: ~10 + 5,5,5,5
LsCU: 5, 5

30 May 2024
Run: 8.86km total
PushUp: 25, 25

31 May 2024
🐲🚩: 12, 12
PullUp: 10, 10, 10
Run: 4.60km,  6:05/km,  avg❤️131,  max❤️152


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