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)
[08WidePull•20💎PU•10x12.5kg🔨Curl] ×03
[08WidePull•20StdPU•10x12.5kg🔨Curl] ×01
Last set, triceps fking blown. Revert to standard pushup.
10 Dec 2024
[08LsCU•20PU] ×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]• 20PushUp• 5PullUp] ×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
AirSquat☆PushUp
25☆15 25☆20
25☆20 25☆30
25☆25 25☆25
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