Aug 2023 Training Log

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01 Aug 2023
Dinner (Gaia)
Pullup: 8, 8, 8
🔫Squat: 6x2
Str.Bar.Dip: 15, 5, 15
 
02 Aug 2023
 PullUp: 40
Deadhang: 3 x 1min
 
03 Aug 2023
LsCU: 8,8,8,8,8
🦐Squat: 60
AirSquat: 35, 
Yoga (Hatha)

04 Aug 2023
Run: 6.02km, 5:30/km, avg ❤️HR144
PullUps: 10, 5, 8, 7
PushUps: 20

05 Aug 2023
Gym- Leg Day
Squat, (slow paused squats)
40kg x10, 60kg x10, 70k x08, 70kg x08
LegPress
50kg x10, 60kg x10, 70kg x10,  80kg x12 
 
Pullup: 5, 5

Heavy dinner with 150ml Korean wine. Slept early but SHR in the morning at 57.. (HR range is at highest last nite in recent wk/ mths of 50-75)

06 Aug 2023 
10am-12pm Stretch+Mobility

2-4pm Gym- Chest Day

PullUps: 5, 8 (warmup)

BenchPress: 
40kg x 12 x 2sets
50kg x 10
60kg x 08
70kg x 08
Dropset: 70kg x 8, 60kg x 6, 40kg x8
Neutral Pullup: 5+5

💎PU: 15

Incline BPress
40kg x 10
50kg x 08 
60kg x 08 x2

Incl. DBP: 
20.0kg x 08
25.0kg x 10
27.5kg x 08
30.0kg x 07

PullOvers: ~ 5 sets (10-15kg)

Superset
[15 ForwardDip/ 10 💎PU] x 3
Last set 💎PU failure at rep 5.

Walking back home... saw new fitness corner... "pay some respect to the  new bars"
🐲🚩: 10, 10, 10
Pullups: 10, 10, 10
 

07 Aug 2023
Run: 6.02km, 5:57/km, avg❤️126
 
08 Aug 2023
StrBarDip: 15, 15, 15
Dip: 20 (warmup)
Superset 
[20 Dips + 10 EZ Curls] x4
 
09 Aug 2023
National Day morning workout
PullUps: ~60
LsitChinUps: 7,7,5,5
🐲🚩: 10,10
PushUps: 58
💎PU: ~30
Dips: ~50

10 Aug 2023
Shoulder Mobility 20 mins
(Tried reverse grip "sh.dislocation"-- HARD)
 
PullUp[+10kg]: 7, 7, 5, 5, 6, 6, 5
Pullups: 10, 8, 8


11 Aug 2023
MU Training: ~15 tries with hi-pulls

GYM: Chest
Dips: 15, 15, 15
BenchPress
40kg x 12 x2
50kg x 12 x2
60kg x 12 x2
Dropset: [70kg x 08, 60kg x5 ]

Dips: 15
DBPress: 
20kg x 10
25kg x 10
30kg x 08
32.5kg x 05

Pullover(EZBar)
10kg x10
15kg x 12
20kg x 10

12 Aug 2023
2 4km, 4:33km/min, 10:59, ❤️157
Pullups: 16
 
13 Aug 2023
Gym (Back & Arms)
Landmine Row 
30kg x10, 30kg x10, 40kg x10, 50kg x10

LsitChinUp: 8

Seated row 10 ×4 set (27-45kg)
Dip: 15

Super-Triple x 2sets
Seated.Row 45kg x 10, Dip:15, 💎PU 10
Seated.Row 50kg x 10, Dip:15, 💎PU 06 (to failure)

Pulldown
27kg x10, 45kg x10, 59kg x10, 55kg x10

Combo: [TricepPD]+EZ Curl(Bicep)
[36kg x 15], "7+7"Curl
[45kg x 15], "7+7"Curl
[54kg x 15], "7+7"Curl
Leverage of mach at gym needs higher wt for effective tri.pulldowns
"7+7" = 7 wide, 7 narrow curls

Tricep.Ov.Hd.Curls
EZ Bar x 4 sets
Machine x 4-5 sets

EzCurl.Bicep.DropSet
[25kg > 20kg > 15kg] 8 reps each


14 Aug 2023
LsCU: 24
Clubbell: 20 mins

15 Aug 2023
Rest
 
16 Aug 2023
Run: 4.17km, 6'08" ❤️128
PullUps: 5,1,3,8,8,8,(6+2),(6+2)
🐲🚩: 10,5 
Rainy day, slippery bar

17 Aug 2023
Rest
Shoulder Mobility + Stretch
 
18 Aug 2023
a.m. Run: 4.2km, 5:31/km, ❤️138

Evening
PU: 30   💎PU: 30,30, //-PU: 20, 20
PullUps:1,2,3,3,3,3,3,3,3,3,3,3,3,3,3
LsCU: 6, 6, 6

19 Aug 2023
Spartan Sprint 2023 (Sentosa)
"Run": 5.11km
 
20 Aug 2023
Rest

21 Aug 2023
Shoulder Mobility: 20min
Str.Bar.Dip: 10, 15, 10
Pullups (HB): 8,8,8,8,(6+2) in 7m40s
AirSquat: 35,35,35,35,35,35

22 Aug 2023
Shoulder Mobility 15min
LsCU: 8,8,8
Run: 8.02km, 5:51, avg ❤️HR133
 
23 Aug 2023
Shoulder Mobility 20min
🐲🚩: 12, 12, (10 to failure+2)
LsCU: 7, 7, 7, 7, 7, 7
PullUps: 5, 5, 5, 5, 5, 5

Superset
20 💎PU+ 10 DBHC x18lb/s  x1
20 💎PU+ 10 DBHC x27lb/s x1
25 💎PU+ 10 DBHC x27lb/s x1

24 Aug 2023
Stretching
Yoga
PullUp: 10, 10
 
25 Aug 2023
💎PU: 20,20,20,20,20
PullUps: 8,8,8
 
26 Aug 2023
5Pull5Chin, Hang x2
GYM
PullUp,15,9
LsCU: 5, 6
Benchpress
50kg x 15 x 2
60kg x 10
70kg x 08 x 2
DBPress
15kg x 10
20kg x 10
22.5kg x 12
25kg x 9
27.5kg x 6
30kg x 4
Superset, mini RTW
[15 Dips + 10 💎PU + 5 Pullups] x3
Flushout Finisher... 
10 💎PU + 15 Dips + 4💎PU (to failure)

27 Aug 2023
Gym [Legs]
Squat: 
50kg x 12
60kg x 08  60kg x 10   70kg x 07  
70kg x 08  60kg x 08   60kg x 08
PullOvers
10kg x 10 x 2
LegPress
40kg x 20    40kg x 20    
60kg x 15    80kg x 15    80kg x 12   
100kg x 10  100kg x 10
Leg Extension - slow reps
41kg x 20, 59kg x 10, 50kg x 11 (failure)
Superset: 
[25 Goblet squat+5 BoxJump] x3 sets 
Finisher
50 Airsquat, 30 Airsquat+10 Boxjump
Run: 3.17km
PullUps: 8,8,8,8,8,8

28 Aug 2023
Str.Bar.Dip: 15, 15, 15
Shoulder Mobility
PullUps:15,7,10,8,6,7
PlatePU: 10
PU: 30, 30, 30, 
PullOvers: 10kg x 10 x 2
PU: 30, 30
PullUps: 10 (after dinner) 

29 Aug 2023
Str.Bar.Dip: 10, 20, 17
LsCu: 7, 7, 7, 7
Run: 8.01km, 6:07min /km, ❤️135

30 Aug 2023
Rest
 
31 Aug 2023
LsCU: 7,7,7,7
🐲🚩: 10, 10
💎PU: 30, 30, 30
LsCU: 7,7,7,7
🐲🚩: 10, 10
Yin Yoga: 1hr
PullUp: 12, 12, 11, 9
 
 
 
 
 
 
 
 
 
 
 
 

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