Sep 2024 Training Log

-
01 Sep 2024
Stretch: 30min (PnF Forward Split)
PullUp: 5,   Dips: 10, 10, 10
PullUp[+10kg]: 12, 11, 10, 10, 9
Lsit.ElbowDips: 4, 4
ElbowDips: 10, 10
GYM (Chest-lite)
PullOver: 10kg × 15
Mach.Sh.Press: 32kg × 25
Smith.Incl.Press: 
50kg × 12,  50kg × 10,  70kg × 12,  80kg × 04
DBPress:
22.5kg × 10,  27.5kg × 12,  32.5kg × 09,  32.5kg × 09
Run: 3.00km,  5:15min/km, avg❤️141
Redemption after yday sh!tty training. Up the LsitElbowDips to 4 but need to work on form now. Finally hit the 32.5kg DBPress goal of 8/set. Twice!


02 Sep 2024
🐲🚩: 12, 12, 12
🦐Squat: 10
LsCU: 7, 7
PullUp[+10kg]: 12, 11, 11, 10, 9
Call it a day after pulling. Lack sleep last nite. Energy.drained... Also feeling DOMS at distal end of biceps these 2 days... minor but is a sign to deload after one last day tomorrow.

03 Sep 2024
LsCU: 10, 8
☠️CrusherPU: 10, 10
JMU•10SBDips × 3
WeightedRFP Day29,  [ 21:36 ]
PullUp[+10kg]: 12, 12, 11, 10, 9
Run: 4.85km,  5:47min/km, avg❤️143, mx❤️156
PullUps: 5

04 Sep 2024
WeightedRFP Day30,  [ rest ]
PullUp: 5, 5
Run: 2.42km,  4:42min/km, avg❤️142, mx❤️159
Run: 0.86km,  5:30min/km, avg❤️139, mx❤️151
Run: 0.60km,  4:03min/km, avg❤️125, mx❤️152

05 Sep 2024
at RSUP with GREIF
SpeedboatAirSquat: 50, 50, 50
LsCU: 10
LsPullUp: 5, 5

06 Sep 2024
🐲🚩: 12, 10, 08
Dips: 10, 10
PullUps: 15, 14, 12 [41in3]  [06:57min]
Dips 15
15Dip•10πŸ”¨Curls ×4


07 Sep 2024
dMr: 5.01km,  5:44/km, avg❤️136, mx❤️152
Chiro
PullUp: 14 (2:30pm)
🐲🚩: 10
AMRAP-PullUp: 22, 18 
AMRAP-PullUP[+10kg]: 12
1RM-PullUp:
20kg × 2 (warmup)
30kg x 1,    35kg × 1,  
40kg × 1,    41kg •Fail•

 
08 Sep 2024
dMr: 5.00km,  5:43/km, avg❤️138, mx❤️154
Dips: 10,   ElbowDips: 10, 10
superset: Vbar.PD • EZ.BicepCurl
23kg × 18 ● 20kg × 12 wide
23kg × 18 ● 20kg × 12 wide
31kg × 17 ● 20kg × 15 wide
VbarPD dropset: 31,27,23kg >>15, 5, 5
Seated.Iso.B.Curl: 
[09kg × 10] ×2,   [10kg × 10] ×2
OH.DB.Tri.Press: 
20kg ×20,    25kg × 15,   30kg × 10
Not a good run this morning. Numbers look ok but had a 2min break after 4km...before resuming last klik at 5:33


09 Sep 2024
dMr: 5.00km,  5:47/km, avg❤️135, mx❤️152
 
LsCU: 7, 7
Hi-Pullup. 10, 6,6
GYM ( Chest-lite )
SmithBenchPress
50kg × 15,  60kg × 15,   
70kg × 12,  80kg × 10,  100kg × 3
DBPress
25kg × 12,  30.0kg × 08,  32.5kg × 09, 
 
PushUp: 30, 25, 25, 25
Ring.Dips: ABORTED... tricep 'toast'
Incl.πŸ’ŽPU: 20, 20
Decent run. A little rush for work. Need to start earlier... maybe ~6:15?   Hit the 9 reps for 32.5kg DBPress again. A little shaky start but Send It... Next round of hi-pullup, try with raised knees into a muscle up... Evening, tricep already 'toast' from y'day and earlier.. Knock another 145 out. Timeout on ring dips..nuthin left in the tank...


10 Sep 2024
🐲🚩: 15, 15, 15
LsCU : 8, 8
AirSquat :25, 25, 25, 25
☠️CrusherPU:10
JMU•10SBDips × 5
dMr: 5.00km,  5:32/km, avg❤️137, mx❤️150
Wet Morning. Run postpone to evening. Good pace, cadence 173, stride 104
 
11 Sep 2024
dMr: 3.00km,  5:45/km, avg❤️130, mx❤️141
AirSquat :25, 25, 25, 25
PU: 20, 20, 20
GYM ( )
MuscleUp: 1, 3, 3

Today's 5:45 pace with a slight diff. Hi-cadence of 178 but stride reduced to 97. Not sure if sustainable over the usual distance of 5-6k. NOTE: was wearing knee guards...(compression effect). FIRST EVER MUSCLEUPS AT 54, 76.3KG
 
12 Sep 2024
dMr: 5.00km,  5:48/km, avg❤️137, mx❤️150
LsCU:: 10, 10 
🐲🚩: 12,12, 12
YOGA
1JMU●1MU: ×4
Strict PullUp: 12, 12, 12, 12

13 Sep 2024
dMr: 5.00km,  5:34/km, avg❤️132, mx❤️148
PullUp: 1, 1, 6, 6
πŸ’ŽPU: 20... trap strain. Aborted
 
14 Sep 2024
GYM ( ). Aborted after 40mins
MU: Fails ×3
CloseGripPullDown:  32kg × 10,  41kg × 10
ss. CGPD•Dips: 54kg × 10• 12 Dips,  
64kg × 10• 12 Dips 68kg × 08• 12 Dips
Dips: 20, 20
KB.Elbow.Lever: fails ×2
PushUp: 20, 
dMr: 5.01km,  5:34/km, avg❤️133, mx❤️148

Day 08. Almost identical in numbers to yday's run!
 
15 Sep 2024
🐲🚩: 12,15, 15
dMr: 5.00km,  5:37/km, avg❤️137, mx❤️153
MU: failed, even with bands
PullUps: 12, 12

Day 09... a smite higher HR but was a little caffeinated before start... and weather was frigging humid this morning.

16 Sep 2024
dMr: 5.00km,  5:54/km, avg❤️127, mx❤️144
 
Day 10.. very good run. Woke with a fkup strained left trap... as usual accompanied by few mins. of procrastination whether to continue running. Turns out to be one of the best one. Sacrifice a few sec of pace but for a consistent low HR. Evening..2x 1min hangs and decided to take a break yo rest left trap. 

17 Sep 2024
dMr: 3.00km,  5:49/km, avg❤️120, mx❤️134
PU: 20, 20
Gen ex: pullovers, hammercurls
DBPress: 35lb × 20,  53lb × 12,,  53lb × 15,
62lb × 12,   70lb ×  broke the Nuobell
StrictWideSlowPullups: 5, 5, 5, 5

18 Sep 2024
dMr: 5.00km,  5:36/km, avg❤️131, mx❤️145
🐲🚩: 15, 15
Shoulder Mobility: 10min
Pullup: 10 (warmup)
PullUp[+20kg]: 5, 6, 5, 5
ChinUp[+20kg]: 5, 5, 5
ChinUp[+15kg]: 5, 5
 
Day11 of consecutive running... 1st day switching pulls to weighted... Tryouts to be refined...  Counting wt Chinups as LsCU. Next session try 6-7 @ 20kg for first 2 sets of pull. Need to optimize grip width for the ChinUps
 
19 Sep 2024
ss. 10.Pull ● 12.🐲🚩  ×3
Chiro 13
dMr: 5.62km,  6:38/km, avg❤️127, mx❤️156
1JMU•1MU ×2,  MU failed, never raise knees
GroupRun at Kallang Wave


20 Sep 2024
🐲🚩: 15, 12(wt)
☠️CrusherPU: 15,  πŸ’ŽPU: 15
1JMU•1MU. ×2 (fail MU)
dMr: 5.01km,  5:42/km, avg❤️129, mx❤️144
πŸ’ŽPU: 25 × 4
2'LedgeJumpSquat: 10 × 5
Elbow Dips: 5 × 2 (after dinner)


21 Sep 2024
dMr: 0.98km,  6:40/km, avg❤️149, mx❤️169
dMr: 5.01km,  6:11/km, avg❤️128, mx❤️140
DeficitPikePU: 5, 10, 10, 10, 10
BendElbowLever: 30 min
Learned to control different muscles needed and regulate breath so don't get into a headrush from beginning... need to learn leg adductors awareness in order to properly straddle. Also core control, which feels different core stability needed in other exercise. Breathe, contract abs, tighten elbows in and tuck legs...
 
22 Sep 2024
dMr16: 5.00km,  5:39/km, avg❤️130, mx❤️147
LsitElbowDips: 3
PullUp: 3
MuscleUp. 0, 2, 3, 2, 0, 1
GYM ( Chest-lite )
BenchPress:  50kg × 15,  60kg × 12
70kg ×  09,   70kg ×  09,   80kg × 08
DB.Press: 27.5kg × 10,  30.0kg × 10
32.5kg × 08,  35.0kg × 06
Mach..Press: 
45kg × 10,  59kg ×  09,  
Another good run today... good ratios. Cadence 179.. just need to step up the stride a little from 98cm. Afternoon, redemption of failed MU of last few days... conquered the illogical fear of head hitting the fluorescent light behind should I hi-pull too much.


23 Sep 2024
dMr17: 3.12km,  5:42/km, avg❤️125, mx❤️140
Air.Squat: 25, 25, 50, 35 
GYM ( )
Dips: 10
MuscleUps: 0, 2, 0, 0, 2, 1
LsCU: 8, 8, 8, 8, 8
MilitaryPress: 20kg (bar) ×10 
30kg ×10,   30kg × 10
Cable.αΊ„.Bicep.Curl: 23kg × 10,  32kg × 10
36kg × 10,   41kg × 08
PullUp: 10, 10 (after dinner)
Fatigue sets in again for MU... able to do fewer. Seems for MU initial training, cannot be daily. Also will need to rest certain muscles a little more... traps, upper back, forearms.

24 Sep 2024
dMr18: 5.00km,  5:48/km, avg❤️133, mx❤️148
Active Rest Day

25 Sep 2024
dMr19: 4.01km,  5:55/km, avg❤️123, mx❤️137
🐲🚩: 15, 12, 10, 12
ReverseCrunch: 12, 12, 12
L-raise:10.   Bend.2.L-raise: 10, 10
"3axisGyro' Balance :15mins ( 25 Sq)
ss: 08.Pull•25.Push × 5
PullUp: 8, 8, 8

 
26 Sep 2024
dMr20: 5.00km,  5:58/km, avg❤️124, mx❤️141
Chiro 14
Strict LsCU: 5, 5, 5, 5
YOGA
PullUp-[44in3]: 18, 14, 12 

27 Sep 2024
dMr21: 3.11km,  5:41/km, avg❤️123, mx❤️152
GYM ()
DB.Sh.Press:  15kg × 10
MU: 1.   PullUp: 6, 
DB.Bicep.C:  12.5kg × 10
Seated.DB.Bicep.C (Myo):  
15kg × 8•3•3•8•    15kg × 8•5•5•6•
EZ.Curl (Myo): 20kg × 15•10•10•12•
LsCU: 7, 7, 7

28 Sep 2024
dMr22: Break
🐲🚩: 10, 12, 10, 10, 10
πŸ•ΉCOMBO #01
5Bend.to.5Lraise+1 slow L-pull. ×1
πŸ•ΉCOMBO #02
Bend.to.Lraise.to.1.slow.L-pull ×3, 2 sets

29 Sep 2024
🐲🚩: 12, 15
LsCU: 8, 8, 8, 8, 8

"IPPT": 48-Situp, 50-PushUp, 10'45"-2.4km
dMr23: 2.41km, 4:28/km, avg❤️148, mx❤️161


30 Sep 2024
LsitChinUp: 7, 7, 7, 10 (GTG in office)

PullUps: 10 × 9 (23'37")
dMr24: 2.41km, 4:55/km, avg❤️136, mx❤️150



 

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