Feb 2025 Training Log

-
LsCU: 0, 0, 0,
🐲🚩: 0, 0, 0     (GTG)
Run: 0.00km,  0:00min/km, avg❤️000, mx❤️00

01 Feb 2025
Break

02 Feb 2025
FL2PullUp: 3
PullUp: 10, 10
💎PU: 25, 25
Flt back to SG

03 Feb 2025
Flt...

04 Feb 2025
PullUp: 5, 10
Run: 5.01km,  5:39min/km, avg❤️134, mx❤️170

05 Feb 2025
PullUp: 10, 10, 15, 10

06 Feb 2025
Run: 2.99km,  7:10min/km, avg❤️117, mx❤️127
Run: 2.98km,  7:27min/km, avg❤️121, mx❤️145
Wt.RFP.[+16kg].Day15:  9, 8, 7, 7, 6, (37)

07 Feb 2025
Pullup: 5
Wt.RFP.[+16kg].Day16:  9, 8, 8, 7, 6, (38)

08 Feb 2025
Pullup: 15   (4 a.m.)
Super long sleep but tiring day

09 Feb 2025
Run: 7.09km,  5:42min/km, avg❤️139, mx❤️155
Elbow Dips: 15
Pullups: 10, 10
FL practice
Super long sleep but tiring day

10 Feb 2025
Morning 5:30am
PullUp: 10, 10
🐲🚩: 12, 10, 10
Evening 5:40pm
Shoulder Mobility: 10min
LsitChinUp: 7, 7, 7
PullUp: 10, 10
PullUp[+16kg]: 8, 6, 6, 4, 5
Again tiring day and cannot perform for wRFP. Just count as normal weighted session

11 Feb 2025
Run: 6.00km,  5:37min/km, avg❤️138, mx❤️153
LedgeJumpSquat: 20
PullUp:15, 15,  [warmup]
Wt.RFP.[+16kg].Day17: 
9,  [7+1+1],  [7+0+1],  7,  6, (39)
Slept at 8pm, woke at 4am.. 4:40am started run
Really struggling with wRFP set 2 and 3

12 Feb 2025
💎PU: 20, 20, 20, 20, 20. (5:30am)

6:10 pm...
Dips: 10  [warmup]
PullUp: 7, 7  [warmup]
Wt.RFP.[+16kg].Day18: 10, 8+1, 8, 7, 6, (40)
PullUp[+5kg]: 6, 6
superset: [5 🦐Squat/🦿•10 Dips] × 5
DB🔨Curl:  10kg ×15,   13kg ×10,   16kg ×08

13 Feb 2025
Run: 9.00km,  5:38min/km,
Pullup: 10 (warmup)
Wt.RFP.[+16kg].Day19: 10,9,8,7,7 (41)

14 Feb 2025
Rest Day
JMU: 1, 1, 4, 7
PullUp: 19 

15 Feb 2025
Deadlift and Benchpress
LsCU: 10,
🐲🚩: 10, 10

16 Feb 2025
PullUp: 5, 7, 7
Muscleup: 2, 3, 3, 3, 2
Wt.RFP.[+16kg].Day21: 10,9,8,8,7 (42)

17 Feb 2025
Pullup: 8
DeficitPU: 20, 20, 20
Wt.RFP.[+16kg].Day22: 10,9,9,8,7 (43)


18 Feb 2025
[10 🐲🚩• 5 🦐Squat/🦿 • 5 Pullups] ×2 
Pullup: 10, 10, 10, 10, 10, 5
Dinner@Himawari


19 Feb 2025
[10 🐲🚩• 5 🦐Squat/🦿] ×2 
💎PU: 20, 20
PullUp: 5, 5 
Wt.RFP.[+16kg].Day23: 
10, (9+1), (8+0+0+1), 8, 7 (44)
ss. [10 🦐Squat/🦿• 15 Dips] ×3 

20 Feb 2025
4-Pause.PullUp: 5, 5
LsitChinUp: 7, 7, 7
Run: 5.01km,  5:19min/km, avg❤️156, mx❤️165
PullUp: 5
Wt.RFP.[+16kg].Day24: 11,10,9,8,7 (45)
Poor run tonite, everything that I could do wrong in cadence, stride and getting late into a rhythm was there... Followed fast group front at a pace above my usual while still having tail-end of a flu. ♥️HR was all over the fk shop. Re-org mind when driving back so as not to mess up Day 24 of wRFP, which is also the start to the final "Hell Week" of the program... Surprisingly energy level for weighted pulling was strong tonite... no struggling final reps. Double dose creatine today probably helped in some ways too.

21 Feb 2025
PullUp: 7, 7
Wt.RFP.[+16kg].Day25: 11,10,9,8,8 (46)

22 Feb 2025
Warmup
PullUp: 8, 8, 8
DBPress: 20kg ×15,  25kg ×10
DB🔨Curl: 11.5kg x14
Wt.RFP.[+16kg].Day26: 11,10, 9, 9, 8 (47)
DBPress: 26.5kg ×06,  31kg ×08  34kg ×07
Dips: 10, 10


23 Feb 2025
Warmup
Scapula.PullUp: 5, 4
PullUp: 10
Wt.RFP.[+16kg].Day27: 
[10+1], 10,  [8+1+1],  [8+1], 8    (48)

24 Feb 2025
🐲🚩: 10     Pullup: 10
4-Pause.LsitPullup: 3, 
PullUp: 10
Wt.RFP.[+16kg].Day28: 
[10+1], [10+1],  [9+1],  [8+1], 8    (49)
Run: 5.01km,  5:36min/km, avg❤️140, mx❤️152

25 Feb 2025
De-Loading Day 01
Pullup: 10, 10
Front Lever practice

26 Feb 2025
De-Loading Day 02
LsitChinUp: 7, 7, 7
Line.Squat: 30, 
LsitChinUp: 7, 7, 7
PullUp: 15, 15, 13
💎PU: 25
ss[ 25 💎PU • 08 DB🔨Curl ] ×3
10 🦐Squat/🦿 ×3
Bg.Split.Squat: 5 × 11.5kg

27 Feb 2025
De-Loading Day 03
LsCU: 10, 10
Run: 3.01km,  5:15min/km, avg❤️136, mx❤️150
Run: 2.03km,  5:50min/km, avg❤️141, mx❤️152

28 Feb 2025
De-Loading Day 04
PullUp: 5,5,10,5,5,5,5,5


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