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].Day07: 8, 7, ... ... ...
Aborted workout...news of SIL in critical condition

15 Jan 2025
Wt.RFP.[+16kg].Day07: 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


17 Jan 2025


18 Jan 2025


19 Jan 2025


20 Jan 2025

21 Jan 2025


22 Jan 2025


23 Jan 2025


24 Jan 2025


25 Jan 2025


26 Jan 2025


27 Jan 2025


28 Jan 2025


29 Jan 2025


30 Jan 2025


31 Jan 2025



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