Jan 2025 Training Log

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LsCU: 0, 0, 0,
🐲🚩: 0, 0, 0     (GTG)
Run: 0.00km,  0:00min/km, avg❤️000, mx❤️00
 
01 Jan 2025
Run: 8.03km,  6:04min/km, avg❤️139, mx❤️155
Run: 8.04km,  6:17min/km, avg❤️134, mx❤️148
 
02 Jan 2025
LsitChinUp: 7, 7, 7
🐲🚩: 10, 10, 10
[07.RingDips•8W.PullUps•9Decline💎PU] ×5
Coined above as RTW.Seven.Eight.Nine
 
03 Jan 2025
🦐Squat: [5×2]×5
Stretch.Session 
Forward stretch got a smidge wider. Sole.to.Sole weighted. Manage to press legs down lower than usual
 
04 Jan 2025
GYM Chest
WarmUp
PullUp: 20    MuscleUp: 2
BenchPress:  
50kg × 15,   60kg × 12
70kg × 10,   80kg × 08(2-3 RIR)
DBPress:
30.0kg × 10,   32.5kg × 08,   35.0kg ×  08,  
37.5kg × 07(0 RIR) >>dropset to 22.5kg × 06
RTW:
[15.Dips•7.PullUps•10💎PU] ×2
[15.Dips•7.PullUps•10PU] ×3
Energy recovery to hit out a good chest session at gym today after a dirty fueling of Mc burger, fries and apple pie for lunch today... hmm. On hind  sight, better than normal (in terms of perceived stability on form for bench and DB press due to focus setup before start of each set. Compacting and getting into proper position is key... contract scapula, arch back, brace the core before pressing.
 
05 Jan 2025
Run: 6.06km,  5:41min/km, avg❤️134, mx❤️148
Pullup: 10, 10   LsitChinUp: 5
PullUp: 10, 10, 10, 10

06 Jan 2025
LsitChinUp: 7, 7, 7, 7
Run: 3.47km,  5:18min/km, avg❤️134, mx❤️148
[05LsCu•20💎PU] × 4
LedgeJumpSquat: 15, 15, 15
 
07 Jan 2025
🐲🚩: 10, 10, 08  [+2kg]
PullUp: 12, 12 (warmup)
Wt.RFP.[+16kg].Day01: 7, 6, 5, 4, 3  (25)
Dips: 20, 20, 20
🦐Squat: 5/🦵 × 3
Dips: 20, 20
PullUp: 9 [+groceries] 😆

08 Jan 2025
GYM Shoulders
PullUp: 10
DB.Sh.Press:
10kg × 15     15kg × 12    
20kg × 10      22.5kg ×  08
DB.dbl.Side.Raise
3kg × 08    4kg × 08, 06,, 07
DB.dbl.Front.Raise:  4kg × 10, 10, 10
MuscleUp: 1 (no.go day)
DB.Hammer.Curl
12.5kg × 10    15kg × 08

Pullup: 5,   Dips: 10  (warmup)
Wt.RFP.[+16kg].Day02: 7, 6, 5, 4, 4  (26)

09 Jan 2025
Run: 5.00km,  5:33min/km, avg❤️130, mx❤️145
LsitChinUp: 5,5,5,5   JMU: 3  
💎PU: 15, 15, 15  (warmup)
Wt.RFP.[+16kg].Day03: 7, 6, 5, 5, 4  (27)

Today tried mouth breathing after watching NRG's interview on youtube last night on the benefit and efficiency. Seems to work. Back to a avg 130 on a roughly 5:30 run.. with max HR AT 145! .. One of the lowest in recent months for 4-6km run. Also noting this is another morning fasted run... energy at 1/2 tank in part due to other trainings of the past week.

10 Jan 2025
Back late from appraisal
Dips: 15, 15, 15 (warmup)
Wt.RFP.[+16kg].Day04: 7, 6, 6, 5, 4  (28)
Dips: 15, 15
 
11 Jan 2025
Cobra ChinUp... tryout, 10
PikePushUp: 10, 10, 10
Wt.RFP.[+16kg].Day05: 7, 7, 6, 5, 4  (29)
Slo.Lsit.Raise....
🦐Squat: 5/🦵 × 5

 
12 Jan 2025
Wt.RFP.[+16kg].Day06: REST DAY

GYM Shoulder.Base.Strength.conditioning
DB.Shoulder.Press:
12.5kg × 20,   15.0kg × 15,
20.0kg × 15,   22.5kg × 11
SeatedBendOverSideRaise (rear delt)
3kg × 8 & 7,    2kg × 8 & 8
Machine.Shoulder.Press
27kg × 15,    36kg × 15,    50kg × 10
Cable.Oblique.Raise
5kg × 8 & 10    

MuscleUps: 2, 0, 1, 3, 2
PullUp: 5


Started MU with "death grip" just like last few times, can hardly pull in first 3 sets and right wrist feels strained from not able to rotate smoothly during transition after each time... 3 rep set was back to a less strong grip but was reaching end of strength today as MU was after shoulder sess.

13 Jan 2025
Dips: 15, 15
Wt.RFP.[+16kg].Day07: 8, 7, 6, 5, 4  (30)
Dips: 15, 15
💎PU: 20, 20, 20
🦐Squat: 5/🦵 × 5

14 Jan 2025
Wt.RFP.[+16kg].Day08: 8, 7, ... ... ...
Aborted workout...news of SIL in critical condition

15 Jan 2025
Wt.RFP.[+16kg].Day09: 8, 7, 6, 6, 5  (32)
+6, 5, 5 -finish up deficit from yesterday
Run: 5.00km,  5:18min/km, avg❤️137, mx❤️157

16 Jan 2025
Dips: 18, 18, 18
Wt.RFP.[+16kg].Day10: 8, 7, 7, 6, 5, (33)
Dips: 20, 20, 20
½🦐Squat: 5/🦵 × 1
Squat: 10/🦵 × 2

17 Jan 2025
LsCU: 10, 10
Break brought forward. Company dinner

18 Jan 2025
Wt.RFP.[+16kg].Day12: 8, 8, 7, 6, 5, (34)
PU: 20, 20, 20

19 Jan 2025
Dips: 15, 15
Wt.RFP.[+16kg].Day12: 9, 8, 7, 6, 5, (35)
Dips: 15, 15
LsCU: 7, 7, 7

20 Jan 2025
MuscleUp: 3, 3, 2, 2, 1
DBPress: 25kg × 12,  30kg × 09,  35kg × 07
Wt.RFP.[+16kg].Day14:  9, 8, 7, 6, 6, (36)
Run: 4.01km,  5:18min/km, avg❤️133, mx❤️148
Lessen death grip on MU but still need to work on rotational fluidity for transition. Didn't real pack well on setup stability for the dumbbell press sets but still brute strength it through

21 Jan 2025. (22nd back home)
ETA🇨🇦  12:15pm
ss 10 i-beam.Pullup•20💎PU × 3

22 Jan 2025
Weighted Nieces Pullups

23 Jan 2025
PU: 30, 30
SnowRun: 3.39km, 5:54/km, avg❤️129, mx❤️153
I-beam.Pullup: 10, 10, 10, 10

24 Jan 2025
PU: 30, 30, 20, 20

25 Jan 2025
PU: 20, 20, 20
SnowRun: 5.08km, 5:25/km, avg❤️135, mx❤️149

26 Jan 2025
RuPU: 25,  ArcherPU: 10, 10
FL Training
PullUp: 10, 10

27 Jan 2025
SnowRun: 3.34km, 5:29/km, avg❤️127, mx❤️140

28 Jan 2025
PullUp:10, 12 (warmup)

MachChest.Press: 
50kg ×15,  59kg × 15

DBP:  
50lb ×15,  60lb ×10, 
65lb ×10,  70lb ×06,  
75lb ×06

LsitChinUp: 8, 
ss [8LsitChinUp•15💎PushUp] × 3

29 Jan 2025
PullUp: 5, 5, 5

30 Jan 2025
Break

31 Jan 2025
PushUp: 25, 25, 25, 25
SnowRun: 3.00km, 5:54/km, avg❤️145, mx❤️179
Pullup: 10, 10, 10

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