rantOgram

October over, still not catching up sufficiently with yearly quota for pushups and squats. Started a 1-month Weighted Dips program without having a bloody clue or clear directions of what to do.  Initially tried to emulate the Fighter PullUp Program but increasing the weight used each week with an increment of 2.5-5kg each successive week. Bad idea! More will be detailed in another writeup on this Dip Program when its completed. But basically things didn't work out as thought and the next couple weeks were fraught with last minute work trips and falling sick. The only positive thing was keeping up with chalking monthly mileage. A little less than Sep which consisted of the bulk of the 30-Days-of-Consecutive-Running. Still, not too bad and overall, begin to see the results of faster pace while keeping to my usual heart-rate-control runs. Got the first set of 4 reps MU on 26 Oct but generally MU wasn't making much progress and I still have to go back to those gym box racks to do

LsCU: 0, 0, 0, 🐲🚩: 0, 0, 0      (GTG) Run: 0.00km,  0:00min/km, avg❤️000, m x❤️00   YOGA superset :  0, 0 01 Nov 2024 Sick - Break 02 Nov 2024 Hike/Walk: 16km PullUp: 10, 10,  LsCU: 5, 5 Decl.PU: 20, 20 03 Nov 2022 🐲🚩: 10, 10, 08[+ 2×2.25kg ] , 15 SideGripPullUp: 3, 12, 7 PullUp: 10,  04 Nov 2024 Run: 4.00km,  5:15min/km, avg❤️129, m x❤️154 FrontLever training (late morning) Failed MU tries at park ... FDP Day28 warmup  Dips: 30,  22 Dips [+25.0 kg]  : 08 Dips [+30.0 kg]  : 07 Dips [+32 .5kg]  : 06, 07, 06 05 Nov 2024 PullUps: 40 MU fine tuning and reflecting Getting the flow in muscleup... after much observation of others and failing to get my muscleups on standard pullup bars... I noticed the ease of others who can quickly roll their head and  shoulder over the bar while just at mid or even upper chest. The first place I can easily work towards that flow is at my kitchen pullup bar. Strangely. Then i realized it partly has to do with able to over grip comfortably on this thinner

Another month long affair completed. 30 Days of consecutive Running. This isn't so much about running itself, rather a re-wiring of the brain to do something I dislike, hitting the pavement first thing in the morning in a fasted state. Took a few days forcing myself out of bed at six in the morning to lace up and gun for each run immediately. About a third were done in the evenings. Wet mornings or simply due to packed schedule made it hard to strictly keep all to pre-dawn runs.  Anyway it was more about not skipping a day... until DAY22,  28 Sep. But this was a tech break. Had my "Quarterly No-Training" 2.4km speed test run on the 29 Sep. The break was needed from the cumulative stress on the quads from the past 3 weeks... Neuro-muscular fatigue was REAL, not forgetting that the runs are additional to my other daily strength training workouts. Wasn't quite enough to recover with just one day for something like the 2.4k but still managed to get 1 second faster than my

01 Oct dMr25 : 3.63km, 6:10/km, avg❤️ 122 , mx❤️ 135 MU: 0,0 ,1,3, 0 ,2, 0 ,2, 0,0,0 PullUp: 10, 10, 10 LsCu: 7 02 Oct Dip : 20,10 (warmup),    Dip [ +20kg ]: 10 Dip [ +30kg ]: 10, 8, 8, 8 dMr 26 : 5.00km, 5:45/km, avg❤️ 136 , mx❤️ 146 💎PU: 25, 20, 20 03 Oct dMr 27 : 3.01km, 6:03/km, avg❤️ 123 , mx❤️ 141 LsCu: 7, 7, 7, 7 Yin YOGA superset  : 12. WidePullUp •20 💎PU   ×4 04 Oct dMr 28 : 4.65km, 5:50/km, avg❤️ 130 , mx❤️ 145 Dinner outside PullUp: 10, 10 05 Oct dMr 29 : 5.01km, 5:23/km, avg❤️ 136 , mx❤️ 155 PullUp: 10 06 Oct Dips: 15. Elbow Dips: 5, 5, 8 MachineChestPress: 50kg × 10 MuscleUp: 1, 2, 0, 2, 0, 0, 0, 0 PullUp: 12, 12, 10, 9 [ 6: 04min ] DBHammerCurl:  12.5kg × 10 DBPress: 25kg × 08 dMr 30 : 6.01km, 5:40/km, avg❤️ 129 , mx❤️ 146 Called off gym session.. neuromuscular fatigue arising from consecutive running is REAL !... affecting upper strength and ability to conc. today. Time for a de-load. 07 Oct Break PullUp: 1, 5 💎PU: 20, 20, 20, 20, 20 08 Oct 🐲🚩: 12, 12 LsCU : 7, 7

Sep 01 was the day a plateau was cracked with the 32.5kg Dumbbell Press... 2 sets of 9 reps. A weight I've never moved beyond since the first try in Dec 2023. Told myself, I won't pickup the next ones at 35kg until I can do at least 8 decent reps at 32.5kg consistently. Pulling PR AMRAP at 22 this time, 2 reps more than last month and a 40kg 1RM,detailed here Most surprising was the carried over strength increase from all the pull training resulting in the first ever MuscleUps on Sep 11 . So how did all the PRs and achievement came so fast one after another in the span of just 2 weeks? I really have to attribute it to those month long RFP,  Russian Fighter PullUp training undertaken between mid Jun- early Sep this year. My own accounts of the RFP here . Adding onto the month was a mental training of sort. Waking up each morning doing a fasted 5km run. No big deal except it's totally out of my comfort zone in the early hours of the day and running fasted. Scheduled for 30 d

 Hot on the heels of the pulling PRs... came the first MuscleUps on 11 Sep 2024  1, 3, 3 ...and tried doing some at "Teletubbie Bar" next day... kinda harder and can only manage 1 more each time after a jumping MU