Supposed Rest Day
🐲F/ Squats: 7/35, 3x 10/35
💎PU: 2 x 30, 1 x 25.. Full Squeeze
02 Nov 2022
Pullups: 11,9,9,7 (<9min) 8,7,7,7 (<8min) =65
DIPS: 25,25,25,20 (10min)
(20+5), (20+5), (16+5+4) = 170
Triceps Pulldown: 7-8 sets of 20s
03 Nov 2022
Pullup 10, 8, 7, 7, 6, 5 = 43
DF: 2x 10/35, 2 x 8/35,
45 min Abs and Stretch (office)
04 Nov 2022
Run: 8.01km ... Zone 2-3 training.
avg ❤️HR: 131, Max❤️HR: 149
05 Nov 2022
Break
06 Nov 2022
Run: 2.41km in 12:30
Pullup: 14,10,8,7 in ~7:50min
💎PU: 4x30
1/2-fk "TuckedPlanche" Dips: 3x10
DIPS: 20, 15, 16
🐲F/Squats: 3 x 8/35, 1 x 10/35
Was expecting ham and glutes to start cramping up as still not really back to normal after last Thu session
Strangely nothing and in fact ALL 🐲F done today can be executed with strict form and less fatigue than usual... hmm
Today's "No Training" Quarterly 2.4km Run was 20+ seconds faster than last one in Jul... Avg and Max HR is also lower.
07 Nov 2022
Slight Change-- make this a "limbs-focus" month of training followed by abs work... More cardio needed.
L-sit Chin ups: 5,5,7,5,5
Pullup: 11,9,8,8 (9mins), 7,7,6
🐲F/Squats: 2 x 10/35, 1 x 9/35
08 Nov 2022
L-sit chin ups, 7,7,7,7,7 (8mins)
Pullups: 8,8,7,5 (7mins)
1 hr Triceps
PushUps: 10,20,25,25
Rough plan in the morning was to have planche and HS training followed by arms workout.. End up triceps alone already took me till dinner time... had to 're-learn' some of the tricep exercises and didnt really get too much full contractions and time under tension as I would have liked...
09 Nov 2022
L-sit ChinUps: 7,8,7,8,7,6
Biceps-"Reload"
EZ bar loaded to 5.5kg per side. Slow sets of narrow and wide..
Right elbow no pain. Left shoulder (bicep tendonitis) seems to be gone as well...
10 Nov 2022
Morning "WakerUpper" (in office)
🐲Flag/Squat: 8/35 x 2 sets...and some pushups
Start of "110% Focus Strict Form Reps in Everything"
L-sit ChinUps: 8,8,8,8 (10mins) 7,7,6 (7min) 4 reps discarded
Dips: 20,20,20,16,9,7,9,5,3.9 (9.5min) + 15,11
30sec rest interval in set 1-4... remainder 5-8 sec rest. Final 2 sets back to 30 sec. "3.9"- last rep was an inch away from full elbow lockout at top
💎PU: 20, 20, 20, 20
All 80 balls-to-the-wall 100% pec and cores contraction reps. Time to also increase resistance with wt. vest.
🐲Flag: 8 (calf cramp-ish from foot hyperextension... abort)
Air Squats: 35,35,35,35 (time to up resistance with more goblet squats or increase reps/set)
Total Workout time: 66mins
11 Nov 2022
Break day: 2 x 7 L-sit ChinUps after Dinner
12 Nov 2022
Thundery Day-- did some planche progression training and a bit of stretching
Impromptu- going into a headstand on parallettes.
Need stronger core and shoulder/ scapula strength and mobility
Alt Pullup/ L-sit ChinUps: 10,7,10,7
13 Nov 2022
Stretching 45min. Tried out assisted Nordic and Reverse Lotus Glute Flex taught by wife
"Park-"Core" @ fitness corner with Niku
Pullup: 15,8,8,8
💎PU: 25,25,25,20
L-sit ChinUps: 5,6,7,5
🐲F/Squat: 3 x 8/35 (manage to do a few strict reps on last set with heel-touchdown but ass still floating)
Dips: 20, 19
14 Nov 2022
Stretching
15 Nov 2022
L-sit Chin Ups 8,7,8,7 (7mins) 7,6,5,5 = 53
Pullups: 8,7,6,5 L-sit Pullup: 4 Total: 30
DBP:
1x15-(35lb),
1x15-(44lb),
2x12-(53lb),
1x9-(62lb) Back on 62lb press after 2 months elbow recovery
Resistance Band Flies: 4 Sets
Dips: 20, 20, 16 ..all with weight vest
🐲Flag/Air-Squats: 8/35 x 2sets
1st set full 8 reps - "Straight Line 🐲
2nd set only manage first 5 as Straight Line
Need to re-assess if its effective with hyper-extension forming and arch at back or better to do hollow-body which lowest angle will still be ~10+ degrees off horizontal while butt still on hover.
16 Nov 2022
Felt a bit of an overload from last nite...
L-sit ChinUps: 9,8,7,8 (<8min), 7,7,5 = 51
Light Biceps (more sets than previous session but still light-medium loads)
Slight rep increase overall for L-sit Chinups and bettr control for all initial reps in each set but still far from having "perfect set" completed.
17 Nov 2022
Time to go easy today... down rep/set & add "Core+ Remix" and see how it feels...
🐲🚩: 9,8 - ... to horizontal
Pullup: 5, (11,9,8), 8,6
L-Sit ChinUps: 5,5,5,5,6,5
🐲🚩: 7,8
Dip+LegRaise Superset: (15+15) x 3set
Gob Squats (27lb): 25 x 3set
Air Squat: 35 x 2set
Total: 69 mins
Morning-- right elbow felt even less dull aching than after finishing bicep session last week...
the chronic ache at the condyle also seem to have been reduced by now.
18 Nov 2022
24 L sit Chin Ups in office, Dinner @ Himawari
19 Nov 2022
Break
20 Nov 2022
Feeling lethargic.. some shoulder press and 35 reps of Air Squat to start
Tryout Ring L-sits.
Pullups: 12 -- tryout "Ice Cream Maker".. Pullup lower into a Front Lever. TotalLY FAIL @ lever.
Pullups: 14,9,6,8 (8 mins), 8,7,6+6,
L-sit ChinUps: 7,6,6,7,6,7
RingPU: 15,15,15,15,13 - last set to failure
💎PU: 25,25,23 - last set to failure
🐲🚩/Air Squat: 10/35, 10/35, 8/35
6.08km Run
Highest no. of Pulls in a Day: 115
21 Nov 2022
Pullups: 14,10,9,7
L-sit Chinups: 5,5,5,5
L-sit Pullups: 4,3
RingPU: 20,20,15,15
Tricep Pulldown:
2x20 (15kg)
2x20 (20kg)
22 Nov 2022
Pullups: 13,12,9,8 (9mins), 8,7,6 (9 mins), 3,6
L-sit ChinUps: 7,7,7,7
TOTAL: 100 head above bar day
Wife hurrying me for dinner..
DIPS: 25, 23... to failure ( in 2min 52 sec)
23 Nov 2022
@ factory -Biomass Project
PullUps: 15,8,8,8
L-sit ChinUps: 8,7
🐲🚩: 8,7
MOZZIE ATTACK... Abort!
24 Nov 2022
@ factory -Biomass Project
PullUps: 3 (maybe because early morning, but decide not to strain shoulders)
💎PU: 25,25,25 (morning)
💎PU: 30,30,30 (evening when back home)
25 Nov 2022
Break
Pullups: 10
26 Nov 2022
Pullups: ((11+9+8+7)+(8+7+6)) + ((8+6+8+6)) =84
First 35 pulls with weight vest (<7 mins)
L-sit ChinUps: (7+6+7+7+6)+(8+8) =49
Total : 133 (highest no. of bar over head till date)
RingPU: 20,20,15,20,14
🐲🚩/G-Squat: 8/35, 8/35
27 Nov 2022
Break
28 Nov 2022
PullUp: 10, 10, 10, 9, 8 = 47
L-sit ChinUps: 5,5,5,5,7,7 = 34
Dips: (17,5,3,5), 20,20,20,20 = 110
(Weighted Dropset to Failure, 10kg, 7.5kg, 5.0kg, BW)
💎PU: 20,25,20
29 Nov 2022
Run: 8.27km
PullUp: 12,10,10,10 (all wide)
Definite way easier than usual shoulder width grip
💎PU: 25, 25
30 Nov 2022
Pullups: 6, (12,12,9,9,8)
L-sit ChinUps: 7,5,5,7,6
AirSq: 35, DGobSq(18lb): 35, 25
DIPS: 20,20,20,6,7