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It has been awhile any write-up has been done. About time now after completing yet another round of the Russian Fighter Pullup Program. This time I had it dialed to starting the daily 5 sets with 10, 9, 8, 7, 6 reps.  Same rep numbers as my very first time on this program but with +10kg extra for this round.  1300 reps in total, not counting body weight reps for warmup daily. Overall for training and workout, things haven't been quite as smooth since the start of the year... Been averaging about 1 hr less sleep per day. As a result overall training volume and intensity has been down by ~40-50%?? Frankly I couldn't gauge with  much accuracy but definitely been doing a lot less. The only part of my "Daily Salad" still on track to reach the year end target number is pullups. T0 make up a little, the scant quantities of other regular things like L-sit ChinUps and Dragon Flags- I just make sure to do them in as strict a form as possible. Downsizing Quantity, Upping Quality...

Aug 2025 Training Log

  01 Aug 2025   PullUp: 10, 5 RFP-(V)  Day  PullUp.[ +10kg ] : 14, 12+1, 11+1, 10+1, 9+1 02Aug 2025 Rest 03Jul 2025 MuscleUp: 3, 4, 3 PullUp:   5   RFP-(V) Day  PullUp.[ +10kg ] : 14, 13, 12, 12, 11 Run: 3.04km,  5:45min/km, avg❤️132, m x❤️145 04Aug 2025 🐲🚩: 10, 10 PullUp: 7, 7  RFP-(V) Day  PullUp.[ +10kg ] : 13+1,  11+1+1,  11+1+1 10+1+1,  9+1+1 05 Aug  2025 06 Aug  2025 PullUp: 7, 7 RFP-(V) Day  PullUp.[ +10kg ] : 14, 14, 13, 12, 10+1 07 Aug  2025 Factory 08 Aug  2025 Factory 09 Aug  2025 PR - Test Day Max Pullup: 26 1-RM : 48.2kg   Total pullups for the day: 50 10Aug 2025 Recover and short run Run: 5.04km,  5:53min/km, avg❤️134, m x❤️152 11 Aug  2025 Decline PushUp: 15 Decline RingpushUp: 10, 10, 10, 10, 10    12 Aug  2025 Rest   13 Aug  2025 Pullup: 7 x12 sets   14 Aug  2025 Run: 5.02km,  5:35min/km, avg❤️134, m x❤️154   1...

Jul 2025 Training Log

01Jul 2025 PullUp: 5, 5 RFP-(V)  Day 02 PullUp.[ +10kg ] : 10, 9, 8, 7, 7 02Jul 2025 PullUp: 5, 5   RFP-(V)  Day 03 PullUp.[ +10kg ] : 10, 9, 8, 8, 7 03Jul 2025 RFP-(V) Day 04 PullUp.[ +10kg ] : 10, 9, 9, 8, 7   04Jul 2025 RFP-(V) Day 05 PullUp.[ +10kg ] : 10, 10, 9, 8, 7 05Jul 2025 RFP-(V) Day 06 (REST DAY 01) Run: 2.41km,  4:51min/km, avg❤️155, m x❤️175 PullUp: 5   LssCU: 5   06Jul 2025 RFP-(V) Day 07 (REST DAY 02)   07Jul 2025 RFP-(V) Day 08 PullUp.[ +10kg ] : 11, 10, 9, 8, 7   08Jul 2025 RFP-(V) Day 09 (Bahasa kelas) Bahasa kelas    09 Jul 2025 RFP-(V) Day 10 PullUp:7 PullUp.[ +10kg ] : 11, 10, 9, 8, 8   10Jul 2025   RFP-(V) Day 10 (late, traffic bad)   11Jul 2025 RFP-(V) Day 12 PullUp.[ +10kg ] : 11, 10, 9, 9, 8   12Jul 2025     RFP-(V) Day 13   13Jul 2025     DBPress:  25kg ×10,   30kg ×8,    32.5kg ×5 PullUp.[ +10kg ] : 11,  [9+1], [9+1], [8+1], [...

Jun 2025 Training Log

01 Jun 2025 02 Jun 2025 DF: 12, 10 PullUp: 10,  LsPullUp: 5 Run: 5.02km,  6:00min/km, avg❤️129, m x❤️145 With Xtep260-6.5 LedgeJumpSquat: 15, 15, 15 03 Jun 2025 Straight Pulldowns & PushDown 💎PU: 20  PU: 10 ×88 Bicep/Hammer.Curls 04 Jun 2025 PullUp:10,10 Weighted ChinUp:  B.W. : 10,  10kg × 8, 8, 8,    20kg × 3 05 Jun 2025 2+8 Run Run: 8.05km,  6:12min/km, avg❤️146, m x❤️166 06 Jun 2025 07 Jun 2025 PullUp: 10, 12, 12, 12, 12, 12 -- strict all the way 08 Jun 2025   Gym: Back 1-Arm Seated Rows :   18kg x 10,   23kg x 10,    27kg x 10  ReverseGrip.Lat.PullDown :   45kg x12,  54kg x10,  64kg x10,  68kg x8,  77kg x6 DB.Row : 17.5kg x10  x2 Weighted PullUps : BW x 10,  5kg x8,  10kg x5  StraightArm.PullDown : 2 sets Run: 4.00km,  5:51min/km, avg❤️129, m x❤️146 09 Jun 2025 LsCU: 7, 7, 7, 7, 7  ss: 25DPU-10BicepCurl(13.5kg)  x 3 10 Jun 2025 1st Ba...

May 2025 Training Log

01 May Pullup: 5 x20 sets strict  Run: 4.01km,  5:10min/km, avg❤️, m x❤️   02 May Rest   03 May Gym -Shoulders  Pullup: 8. NG.Lsit, 5.[+25kg], 10, 10 Run: 5.02km,  5:24min/km, avg❤️140, m x❤️157 With LN.Elite.5 04 May Run: 5.02km,  5:27min/km, avg❤️134, m x❤️156 With Xtep260-6.5   05 May PSG PullUp: EMOM 7 × 12 supeeset 15.PU•10LedgeJumpSquat × 5   06 May RSUP + late dinner     07 May Run: 5.01km,  5:38min/km, avg❤️131, m x❤️149     08 May PullUp: 10, 10 10.Dips.[20kg]-08.wide.Pullup.10.Deficit.ring.PU    x 3     09 May Run: 5.02km,  5:33min/km, avg❤️131, m x❤️149 Sprain ankle   10 May Rest and Recovery   11 May Rest and Recovery   12 May PullUp: 10 x 7 InclineDBPress: 20kg x 10,    25kg x 10,   30kg x 09 💎 PU: 20 x 2 13 May [5.Wide.Pull▪︎10.PU▪︎15.Airsquat] × 12   14 May   Run: 5.02km,  5:31min/km, avg❤️129, m x❤️151   15 May Rest...

Mar 2025 Monthly Reflections

A little late as it's already nearing mid Apr to summarize Mar activities. First two day of last month kickoff with Pulling Strength Test -- getting a PR of 24 AMRAP and 1RM with 46kg. More gym sessions followed which saw a reduction in some of the "daily Salad" exercises. Part of the reason was also getting more weighted pullup sessions and for things like Push and Dips-- lessened the numbers as it changes to harder ring variations. The only things that were really missing were still Dragon Flags and Squats... since the start of the year. Have to really catchup if I were to not miss my yearly set quota  

Apr 2025 Training Log

01 Apr PullUp: 5, 10 LsitChinUp: 7, 7, 7 FL practice Airsquat: 25, 25, 50, 50 🦐Squat: 30 DoubleSuperSet ×3 10 RingPU• 12 .BicepCurl• 8 .Dips• 5 .PullUp 02 Apr RingPU: 10, 10, 10 🐲🚩: 10, 10, 108 ChinUp: 5, 5 Bicep Curls: 3 sets 10-11.5kg 10, 15, 20kgChinUp: 8 each PullUp: 10, 8 03 Apr Fkup day- cc fraud PullUp: 15, 10... 7, 7, 7 04 Apr RingPU: 10, 10, 10 PullUp: 10, 10, 10 RingPU: 15, 15 LsCU: 5, 5, 5 no mood becos of the cc screwup incident... just pushing to do something.. all above in quick succession but good strict form   05 Apr Wedding Lunch till late.  PullUp: 10, 10  [ 10kg ]: 10, 8   [ 20kg ]: 4, 5 06 Apr MuscleUp :  3, 4, 4, 4, 2, 3 TricepPushDown : 2 sets to failure DBPress : ( bicep curls between sets) 27.5kg × 08,    32.5kg × 08 35.0kg × 06 ,    37.5kg × 04 RTW :  15.Dips•8.Pulls•12.Push ×3 sets Run: 3.00km,  5:30min/km, avg❤️132, m x❤️145 PullUp: 10, 7 07 Apr (30min Bicep Session) PreacherCurls(strict): 8kg × ...