rantOgram

December Reflections each year as usual are always the longest of these write-ups. But first, the Reps and Miles... No "red" unfinished business this year. All completed by Christmas Day. Exactly 2.5 years of daily logging that debut with only 3 exercises, Pull, Push, Dips + Runs.  Dragonflags, Squats and LsitChinUps added in Oct-Nov 2022. Everything stayed as is until this year, where one final column was added in September. MuscleUps. Rep-goals remained similar to 2023 but with increase in weighted reps and more of harder variations (eg unilateral vs normal squats) in 2024. In short its the same (quantity) but "more" in a way.  As usual, December is always about watching out what's lagging behind and playing catch-up. In the last 2 weeks of the year it was pushup (just like last year) and squats. Pushups were easier to finish but squats was a strain as it affects running which also had some mileage left. Everyday in Dec became a fine balance between these two....

Plug my numbers into https://strengthlevel.com/   and https://runninglevel.com/  this morning for my best lifts, pulls, push, dips and runs to have a feel where it all stands according to my age and weight. Since there are quite a number of things, decided to tabulate it in a more convenient way on Excel as usual... Most things if going by the numbers on the site puts me at higher end of "Intermediate" bordering on reaching "Advance" which I formatted in green below Some of the 1RM (1 Rep Max) given seems off, until I recall those numbers I input and estimated my RIR (Reps in Reserve) for those sets. But still a couple of 1RM seems high like the PushUp that says a 1RM is at 281.2kg (included bodyweight).  Also there are things like the 100kg benchpress done last week, I wasn't quite ready and so these will need to be tested again. But I did have the figure of 105kg in my head as a 1RM. So that's pretty close to the estimate given here at 105.9kg. I was alr...

A second write-up after ~3 months on Muscelups after the initial euphoria of the first time. Collected some data and observations by now to understand how this move is different from all the other regular pulling exercises. Differences in movements are obvious but I'm referring to things like reps/ set or session, recovery time between sessions etc.  Unlike PullUps or ChinUps which are more or less daily affairs... there's just no way I can go with that kind of regularity, intensity or volume here. Till date after 3 months and 2 days-- it has been only 22 sessions with many outright fails! While the "sea" of reds reflected by the zeroes started paring down in Nov... it can be seen that's because number of sessions per month were reduced compared to Sep and Oct. That is, there is more days or overall more time between sessions on a monthly basis, which also led to higher number of total reps per session in the last few up to yesterday, 13 Dec 2024. There were also...

The month kicked off for the first few days being sick right after a trip to Jakarta at the end of October. While down with the cold, did the occasional weighted Dragon Flag test with my 2 x 2.25kg ankle weights. Finally, a passable 8 rep set after 2 plus years Followed by another trip to China on the 7th-9th Nov next and  surprisingly-- that's where I hit a running PR, Not my usual running distance but a 10km. I attribute it to the nice 15C weather there that day Had a few more weighted dip sessions after coming back from China... but nothing to shout about. Had been re-assessing how I should approach and attack weighted dips. It's something I'll probably work on in 2025.  Looking at the "Daily Salad Menu" -- there's quite a fair bit of PushUp and Dips to catch up this time for the "Year Quota". While dreading to put in more for squats-- the running part was also beckoning. Squats plus runs, now that's quite a bit to juggle. Anyway, still manag...

01 Dec 2024 Run: 10.00km,  5:39min/km, avg❤️144, m x❤️160 Not a good run     02 Dec 2024 PU: 25, 25, 25 DowelAirSquat: 50, 50 [  10 LsCU• 20 Zercher ( 20kg) Squat ]  ×5   03 Dec 2024 PU: 25,25,25    🐲🚩: 12,  06 [ 10 WidePullUp• 15 💎PU ]  ×8   04Dec 2024 [7:45-8:00am] PU : 25, 25, 25    🐲🚩:  10, 10, 10 [5:55-6:45pm] SumoSquat : 50, 50,  Run : 4.01km,  5:37min/km, avg❤️135, m x❤️146   BoxJumpSquat : 10, 10, 10, 10, 10 Sprint : 1.01km,  4:28min/km, avg❤️136, m x❤️160 [9:00-9:40pm] PullUp : 10 Band MuscleUp : 2, 2 (warmup) MuscleUp : 2, 3, 3, 3, 2 PullUp : 05 Dips : 20, 20, 20,  LsitChinUp : 8 05 Dec 2024 Active Rest Day BalanceBoardSquat: 30 06 Dec 2024 AirSquat: 25, 25, 25 🐲🚩: 12, 12 PU: 25, 25, 25 Run: 6.89km,  5:23min/km, avg❤️134, m x❤️152 PullUp: 8, 8   07 Dec 2024 PushUp: 80, 50, 45, 30 WidePullUp: 8, 8, 8, 8, 8   08 Dec 2024 Run: 5.01km,  5:06min/km, avg❤️147, m...