Dec 2024 Training Log

01 Dec 2024
Run: 10.00km,  5:39min/km, avg❤️144, mx❤️160
Not a good run 
 
02 Dec 2024
PU: 25, 25, 25
DowelAirSquat: 50, 50
10LsCU•20Zercher(20kg)Squat ]  ×5
 
03 Dec 2024
PU: 25,25,25   🐲🚩: 12, 06
[10WidePullUp•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, mx❤️146 
BoxJumpSquat: 10, 10, 10, 10, 10
Sprint: 1.01km,  4:28min/km, avg❤️136, mx❤️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, mx❤️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, mx❤️160
AirSquat: 25, 25, 50, 50, 50
💎PU: 25, 5     👊PU: 15, 15, 15

09 Dec 2024
PullUp: 10 (warmup)
Band MuscleUp: 2, (warmup)
MuscleUp: 2, 2, 1
DOMS in the way today for a proper session
Weighted Dips: 
15kg × 10,  25kg × 7+1, 08
30kg × 07,  35kg × 07
Triset (no rest round robbin)
[08WidePull20💎PU10x12.5kg🔨Curl] ×03
[08WidePull20StdPU10x12.5kg🔨Curl] ×01
Last set, triceps fking blown. Revert to standard pushup.

10 Dec 2024
[08LsCU20PU] ×5
Run: 7.01km,  5:29min/km, avg❤️144, mx❤️160
DeficitPU: 10, 10, 10, 20
 
11 Dec 2024
Elbow Lever: 15min
PullUp: 10, 10, 10
 
12 Dec 2024
PullUps: 5
Airsquat: 50, 50, 50
ZercherSquat: [20kg × 25],  [25kg × 25] ×3

13 Dec 2024
PullUp: 12  (warmup)
MuscleUps: 3, 4, 3, 3, 3, 2   [10min set+rest]
Run: 5.01km,  5:16min/km, avg❤️147, mx❤️160
Run: 0.94km,  5:45min/km, avg❤️147, mx❤️160
[10Dips•5PullUp•10PushUp] × 5
🐲🚩: 10, 10, 10
Walk: 2.5km
Run: 2.47km,  5:59min/km, avg❤️147, mx❤️160

14 Dec 2024
Stretching
PullUp:10 × 6

15 Dec 2024
GYM Chest
PullUp: 21, 16, 15
BenchPress:  
50kg × 15,  60kg × 10,  
70kg × 08,  80kg × 07,  
90kg × 04,  100kg × 03
DBPress
27.5kg × 08,    30.0kg × 08
32.5kg × 08,    35.0kg × 06
37.5kg × 03
💎PU: 20, 20, 20 (after dinner)
Impromptu Pulling Test... 1 rep less than Sep PR
Test out BP and DBP at higher wt today

16 Dec 2024
Airsquat: 50, 50
ZercherSquat: [25kg × 25] × 2
Zercher•Clubbell.Squat: [[25kg × 25]•[10kg × 10]] ×2
PU: 25, 25, 25, 25

17 Dec 2024
🐲🚩: 12, 12, 12
DeficitPU: 25, 25, 25, 25, 25
Run: 5.00km,  5:22min/km, avg❤️138, mx❤️152
BoxJumpSquat: 10, 10, 10
Wide.PullUps: 12, 12, 11, 7  42in [5:54min]

18 Dec 2024
AirSquat: 50, 50 (warmup)
[5RingDips•5🦐Squat/🦿] ×5
5PistolSquat/🦿 ×3
💎PU: 20, 20, 20, 20 
Wide.PullUp:10, 10, 10
 
19 Dec 2024
LsitChinUp: 7 × 3
Run: 5.00km, 5:39min/km, avg❤️133, mx❤️151
[05.LsitChinUp▪︎15.💎PushUp] ×4
BoxJumpSquat: 10 × 4

20 Dec 2024
AirSquat: 50, 50
ElbowDips: 5, 5, 5
Stretching
Fold forward by reversing.. fold forward with legs bent.. straighten legs when body is at most forward position.
 
21 Dec 2024
PullUp: 10, 10, 10, 10 
AirSquat: 65, 65, 50, 50, 50, 50

@ Prorehab
MuscleUp: 8
PullUp: 20
Weighted PullUp
10kg × 8,   20kg × 6,  30kg × 3
35kg × 2,   40kg × 1

💎PushUp: 25, 25, 25, 25
Asymetric.SuitcaseCarry•🔨Curl
[26kg•27lb] x 10/side
[26kg•35lb] x 10/side
[26kg•35lb] x 10/side

 
22 Dec 2024
Deficit PushUp: 20, 20, 20, 20, 20
AirSquat: 50, 50, 50
Super lethargic day-- force these out at 6:30pm
 
23 Dec 2024
Run: 2.98km, 4:59min/km, avg❤️141, mx❤️156
AirSquat: 50,  
GYM Triceps
seatedEZTri.press•🔨Curl ×3 sets
ReverseCableTriPull  ×4 sets
CableTriKickbacks ×4 sets
MuscleUps: 1, 1, 1 
[25GobSquat[12kg]20PushUp ] ×2
[25GobSquat[12kg]• 20PushUp5PullUp] ×3
PullUp: 8
After shower...
[ 05 RingDip• 05 LsitChinUp] ×3
AirSquat: 75, 
Effective tricep workout. Don't feel much after doing but DOMS sets in 24hrs later and last till 3rd day.


24 Dec 2024
PullUp: 10, 10, 10
+15kgPull × 6,   +20kgPull × 4
+25kgPull × 3    +30kgPull × 2
+20kgPull × 4    +20kgPull × 4
12kgSandbagSquat: 35, 35, 35, 35
BoxJumpSquat: 15, 15
LsitChinUp: 7, 7, 7
Though working more on arms and back but DOMS from tricep the day before prevented full max out pulling effort.

25 Dec 2024
Run: 4.00km, 5:08min/km, avg❤️140, mx❤️156
AirSquat: 30
AirSquatPushUp
2515      2520
2520      2530
2525      2525
AirSquat: 100, 75, 75
Wide.Lsit.PullUp: 2, 5, 
Semi-recovery day and finishing up the "Salad of Reps and Miles"... 2024 Rep-goals ALL completed



26 Dec 2024 (Recovery Day 01)

Dips: 33, 22, 11
GYM  Chest
Mach.Chest.Press:  
36kg × 15,   54kg × 12,   68kg × 10
MuscleUp: 2, 2, 2, 2, 2, 2
Incline.DBPress:  
30.0kg × 08,  
32.5kg × 07   (bad grip, no focus)
35.0kg × 08   
37.5kg × 05   
Run: 5.00km, 5:27min/km, avg❤️136, mx❤️151
PullUp: 10,   LsitChinUp: 5, 5, 5
Recovery ended up being a workout day again!

27 Dec 2024 (Recovery Day 02)
PullUp: 10
LsitChinUp: 7, 7, 7
RingDips: 5, 5, 5, 5, 5, 5, 5
Incl.💎PU: 20, 20
🦐Squat: 5×2 ×5
Dinner with Koon again

28 Dec 2024
LsitChinUp: 5, 10
🐲🚩: 12, 10, 15
Clubbell Swing: 15min
Farmer'sWalk: [72kg.[10m ×2]] ×4
1-hr PULLUP AMRAP: 239

29 Dec 2024
REST

30 Dec 2024
Run: 2.39km, 10:28min, 4:22/km, a❤️141, m❤️171
LsitChinUp: 5 × 8 
 
31 Dec 2024
PullUp: 13
PushUp: 80
 
 
          

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