Oct 2024 Training Log

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01 Oct
dMr25: 3.63km, 6:10/km, avg❤️122, mx❤️135
MU: 0,0,1,3,0,2,0,2,0,0,0
PullUp: 10, 10, 10
LsCu: 7

02 Oct
Dip: 20,10 (warmup),   Dip [+20kg]: 10
Dip [+30kg]: 10, 8, 8, 8
dMr26: 5.00km, 5:45/km, avg❤️136, mx❤️146
💎PU: 25, 20, 20


03 Oct
dMr27: 3.01km, 6:03/km, avg❤️123, mx❤️141
LsCu: 7, 7, 7, 7
Yin YOGA
superset : 12.WidePullUp•20💎PU  ×4

04 Oct
dMr28: 4.65km, 5:50/km, avg❤️130, mx❤️145
Dinner outside
PullUp: 10, 10

05 Oct
dMr29: 5.01km, 5:23/km, avg❤️136, mx❤️155
PullUp: 10

06 Oct
Dips: 15. Elbow Dips: 5, 5, 8
MachineChestPress: 50kg × 10
MuscleUp: 1, 2, 0, 2, 0, 0, 0, 0
PullUp: 12, 12, 10, 9 [6:04min]
DBHammerCurl:  12.5kg × 10
DBPress: 25kg × 08
dMr30: 6.01km, 5:40/km, avg❤️129, mx❤️146

Called off gym session.. neuromuscular fatigue arising from consecutive running is REAL !... affecting upper strength and ability to conc. today. Time for a de-load.

07 Oct
Break
PullUp: 1, 5
💎PU: 20, 20, 20, 20, 20


08 Oct

🐲🚩: 12, 12
LsCU: 7, 7, 7. PullUp: 10
JMU: 10   PU: 10, 10   Dips: 20
FDP DAY 01
superset:  Dips☆ChinUp. [+25kg]  ×5
12☆04, 11☆04,  10☆04,  09☆03,  08☆03
Decline💎PU: 15, 15, 15, 15
1st time on 10 consecutive 1 × JMU at kiddie bar corner. Day 01 of Dip Program.


09 Oct
Run: 5.00km, 5:35/km, avg❤️128, mx❤️145
... FDP Day 02
Dips: 20, 15 (warmup)
superset Dips[+25kg] ☆Wide.PullUp :  
12☆10,  11☆10,  10☆10,  9☆10,  7+1+1☆10

10 Oct
Run: 8.68km, 6:21/km, avg❤️141, mx❤️160
... FDP Day 03
Dips[+20kg] : 12, 11, 10, 10, 9
PullUps: 7, 7, 7, 7, 7
Esplanade and up/down looping Sheares Bridge run. Back late to start FDP.... dinner at 10:30pm

11 Oct
... FDP Day 04
superset: Dips☆ChinUp.[+25kg],    [22:45]
11+1☆04,  11☆04,   11☆04,   10☆03,   09☆02
PullUp: 10, 10, 10 
Keeping it light today... psyching up for tomorrow

12 Oct
🐲🚩: 12, 10, 10, 12 
LsitChinUp: 8, 8, 8, 8, 8 
... FDP Day 05
Dips[+25kg] : 9+1+2,  8+2+1+1,  9+2,  9+1,  8+1

Red= failures. Today's FDP dips was brutal... hard to have good mental focus. Big time NMF again

13 Oct
PullUp: 12, 10, 10
GYM
[Ring-In] Dips: 10,  PullUp: 8.
MuscleUp: 0, 2, 0, 1,  0, 3*, 0, 1
*MU/Dip/Pull: 3/6/5
BenchPress:  
60kg × 10,   70kg × 07,  80kg × 07
DBPress: 
27.5kg ×09, 30kg ×08, 32.5kg ×06 [2RiR]
[Ring-Out] PullUp: 10,  Dips: 15. 
Run: 4.07km, 5:16/km, avg❤️134, mx❤️152
Run: 2.00km, 5:36/km, avg❤️140, mx❤️149

Supposedly Rest Day.  32 Pull after breakfast... feeling lethargic. Still recharging... FDP is sapping, just like FPP... Run wasn't as bad as thought it would be but tap out at 4k due faster pace, cruise another 2k to meet quota

14 Oct
REST Day
PullUp: 15, 15, 14. (44in3 EMOM)

15 Oct
LsitChinUp: 10 
Warmup Dips: 15,  15kg × 12
... FDP Day 08
Dips[+30kg] : 8, 8, 7, 7, 7
Supersets 08.WidePullUp•15.Decline💎Push  ×7

Still recovering from fatigue right up till workout sess. Didn't really wanna do the supersets... just pressed on anyway

16 Oct
Run: 5.00km, 5:35/km, avg❤️132, mx❤️147
AirSquat: 25, 25, 35
Warmup Dips: 20,  20kg × 15
... FDP Day 09
Dips[+32.5kg] : 8, 8, 7, 7, 5


17 Oct
Cbiro
LsCU: 8, 7, 7, 7
YOGA
Warmup Dips: 20, 10,  20kg × 10
... FDP Day 10
Dips[+32.5kg] : 8, 8, 6.75*, 7, 7
Pullup: 10, 10
* fail nearing lock-out

18 Oct
OH-Free 1st Anniversary
Car servicing
Run: 5.01km, 5:40/km, avg❤️128, mx❤️144
MU: 0,0,2,0,0,0,0 ...  *... just not today*
... FDP Day 11
Dips: 25kg × 10
Dips[+32.5kg] : 8, 7, 7, 7, 7
Fatigue level obvious from the (failed) MuscleUp attempts today.  Dinner with the gang

19 Oct
PullUp: 10, 10
Unscheduled Rest...  skipped FDP Day 12
Too fucking tired

20 Oct
Run: 5.00km, 5:08/km, avg❤️140, mx❤️158
MuscleUp: 2, 2, 2, 2, 4*     ... *MU/Dip/Pull: 4/8/8
... FDP Day 13
Dips: 20kg × 10
Dips[+35.0kg] : 8, 7, 7, 7, 7
A good day, PR pace on the morning run and "Broke the Curse of 3" for MU, in the last set, no less. Reinforced from very first MU day on Sep 11 -- its all about totally committing once legs start dropping in (down and forward)... empty the mind, look up into the ceiling, past the bar if can. On the way up, it's going into a "death throw" with 200% commitment- getting head and body over the bar. Kipping at present level is unavoidable. Just have to remember keeping legs together when raising. And raise at hips, not knees. Easier. Hands transition-- need not think too much... with enough throw-over force at the top, it's automatic, the wrists will compensate as body's CG changes with the forward curling force. Feel easier to actually start MU from dip position than from bottom. Ie, down-to-up, instead of the usual bottom position and "swing forward", then pull as shown in most video. It's more natural in my case for first rep to get a good over-grip at the gym box rack, then extend arms rear and upwards slightly while jumping off. This prep the body and legs to "stab" down and forward at an angle. At max extension, explode up... don't wait for the swing back then pull. Alternative when at pullup bar is first getting into a pullover and start from the dip position-- top down...


21 Oct 
🐲🚩: 12,   10, 10 [weighted 2x1kg]
LsitChinUp: 7, 7, 7
Lo-☠️CrusherPushUp: 5, 5, 5
JumpMU•SBDip: 1•10
... FighterDipProgram Day 14
Dips: 10,     Dips[+25.0kg] : 10
Dips[+35.0kg] : 6, 7, 
Dips[+30.0kg] : 7, 7, 7 

Red = failure,  Orange = near failure
One or more of the 3 forearms muscles, extensor capri ulnaris, extensor digitorium and flexor capri ulnaris is/are definitely feeling the strain today. Especially on the left arm. From a combo of MU and dips yesterday? Drop down 5kg in last 3 sets to be safe. Strength training, not ego dipping.

22 Oct
Run: 4.18km, 5:32/km, avg❤️135, mx❤️152
💎PU:25, 25.    PU: 25, 25
Skipped FDP today. Good decision. Right shoulder slightly wonky during dinner time. Have never felt like this with only just 100 pushups... probably started with the strain of the weighted dips of past days...  Hot day for run. Red sky at sunset.


23 Oct
... FDP Day 16
warmup Dips: 25,  WidePullUp: 10
7Dips[+30.0kg] + 5ChinUp[+20.0kg]  ×2sets
7Dips[+35.0kg] + 5ChinUp[+20.0kg]  ×1set
6Dips[+35.0kg] + 5ChinUp[+20.0kg]  ×2set


24 Oct
Run: 5.00km, 5:16/km, avg❤️136, mx❤️154
LsCU: 8, 8, 8, 8,
🐲🚩: 10, 10     
YOGA
PullUp: 10
PullUp [+10kg] 10, 8, 8, 5

25 Oct
FL practice
LsitPullUp: 5, 5, 5
LsitChinUp: 5, 5, 5
... FDP Day 18
warmup Dips: 25,  WidePullUp: 10
Dips[+25.0kg] : 10
Dips[+30.0kg] : 08
Dips[+35.0kg] : 6.5,  5.5,  
Dips[+25.0kg] : 07
Left trap really feeling the strains with the 35kg sets tonite...


26 Oct
Run: 4.00km, 4:54/km, avg❤️142, mx❤️166
Dips: 20.   Elbow Dips: 5, 8
Pullover: 10kg × 15,  15kg × 12
PullUp: 10
MuscleUp: 0, 1, 2, 1, 0
Incl.BenchPress:  
40kg × 12,  50kg × 12
60kg × 09,  70kg × 06
LsitChinUp: 10, 8, 8
PullUp: 10, 10
Feeling the forearms and left scapula strains from last few days of weighted dips... so MU back to weak mode today but with lesser zero-mountings.


27 Oct
PullUp:  10, 10, 10, 10, 10, 10
PullUp[+10kg]:   09, 09, 09
PullUp:  10, 10, 10, 10
... FDP Day20
warmup Dips: 20, 20
Dips[+25.0kg] : 08
Dips[+30.0kg] : 07
Dips[+32.5kg] : 08, 08, 7.5
 

28 Oct
Run: 3.14km ~5:20/km [⌚️ in "Theater mode🙃]
PullUp: 15, 15
SideGripPullUp: 07, 07

Hotel Gym
ss DBPress+10💎PU
16kg × 15,  18kg × 15,  20kg × 12
Alt.DB.🔨Curl: [8,10,12,14] kg ×10
DB.Curls:  10kg × 10,  
12kg ×10 >> 6kg ×8,   12kg ×10 >> 8kg × 8.
AirSquat: [20 × 5],  [35 × 3]
PU: 20, 20, 20, 20, 20

29 Oct
FD Meeting at JKT HQ
Dinner
PU: 30, 30   💎PU: 20, 20, 20

30 Oct
💎DPU: 25

31 Oct
PullUp: 10, 10, 10
MU: 0, 0, 0, 0, 0, 1, 0

... FDP Day24
warmup Dips: 20,   
Dips[+20.0kg] :12
Dips[+30.0kg] : 09
Dips[+32.5kg] : 08
Dips[+35.0kg] : 07,  07
Dips[+37.5kg] : 07
Finisher Dips[+25.0kg] : 10,10
Run: 5.00km, 5:11/km, avg❤️136, mx❤️156
Early flt back from JKT. MU absolutely sucks today. Wt Dips manage to workup to 37.5kg for 7 reps in last set. 
 

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