rantOgram

It's Mid Year Tracking and Accountability time again. As with last couple years since it started, there is more stuff logged down separately but my tabulation of exercises for daily, basics/fillers aka "The Daily Salad" remains.  This year I'm still largely sticking to ~1 hour a day for main daily session except when at the gym which usually last around 2hrs.  Rest of the time is filling in each day with micro-dosing or "greasing the grooves" as usual. Bodyweight and weighted overall still comprising the bulk of workouts at about 80%. Gym weight training, ~10% and running ~10% Didn't change the various Rep Goals much from 2023 because with the addition of gym time and other activities like Yoga,  it's not practical to try and ramp up the numbers just for the sake of "increasing" numbers. Moreover, it's getting harder too, in terms of variations done for these basic exercises or the progressive overloading involved versus last year.  E.

Run: 0.00km,  0:00min/km, ❤️00, 🐲🚩: 0, 0, 0     (GTG) YOGA   01 Jul 2024 Rest Day  (RFP Day18) 🐲🚩: 10, 10,    8 [wt. 2x1kg] Bal.Board.Squats: 60 -ve🦐.Squat: 20 🦐.Squat: 20 NewTryOut: 🦐2🔫2🦐.Squat:  7-8   02 Jul 2024 LsCU:  7, 7, 7      (GTG)   Pullup: 13,12,11,10 ,9 (RFP Day19) Incli.💎PU: 25, 25, 25, 25 DeficitPU: 20, 20, 20, 20 Kicking off 4th week with 13 and last day with single digit within a set.... its getting brutal. From here on, will try to maintain the daily 5 sets session within 16min instead of 12-13. 03 Jul 2024 🐲🚩: 12,   🐲🚩: 10,10   [weighted. 2x1kg]   -ve🦐.Squat: 10 DeadHang: 1:43 (warmup) Pullup: 13,12,11,10 ,10 (RFP Day20) Superset:  [07 L-sitChinUp + 20 Dips] ×2 [07 L-sitNeutralPullUp + 20 Dips] Arms fatigue carried over from yesterday. Today's pulling form is down... ~3.5 out of 5? 04 Jul 2024 AirSquat: 25,  -ve🦐.Squat: 10 Chiropractic session @ Pinnacle Slo-Incline.PU: 30 (warmup) Pullup: 13,12,11,11 ,10 (RFP Day21) Run : 3km, 5:47min/km, avg❤️

The taxing nature of trying to keep up with running and squatting is apparent. It not only affects the lower body but increases overall fatigue extending to the upper body.  Upper body-- the sudden onset of weakness in Apr leading to a very drastic reduction in dumbbell press during Chest Days is getting a little better but still not back to where I was before. Just couldn't figure this one out as it is not about getting any sharp pain. Just doesn't have the strength to lift more than 25kg on the left side! Overall I wouldn't say its a bad month of training as I finally did a "no training" Murph Challenge   on my 54th birthday. Completed. Just not the best in terms of timing. Reckon I will stick to my current mode of training with more regulated sets/ reps daily rather than going for max reps. Everything observed so far. Recovery and lessened new pains/ injuries + an actual better increase in strength is obvious. Other than occasional "impromptu" self ch

01 Jun 2024 Break 02 Jun 2024 Morning AirSquat: 50, 50, 50, 50 🐲🚩: 12, 12, 12, 10 Afternoon   (Gym (Back)   Hi-PullUp : 8, 5, 5, 5, 5 (min. mid-chest)   Lats Pulldown (Neutral-Bar) 54kg × 12     59kg × 10 64kg × 10      68kg ×  09 dropset(01)-  77kg × 08   >> 64kg ×  05 >>  54kg ×  04 Seated.Cable.Row 50kg × 10,         59kg × 10,    64kg × 10+1,   50kg × 13 Lats.Pulldown (LongBar) dropset(02) -  68kg × 08 >> 59kg × 3  fail at 4th SingleArm.DB.Row (slow) 12.5kg × 10,     17.5kg × 10,    15.0kg × 10 Round.The.World [10 Dip,  7 N- Pullup,   12 Std.P U]  ×5 03 Jun 2024 HiPullUp: 20 JMU-SBDips: 1-20, 1-15,  1-15,  1-15,  1-15 B.Board Training 3-Axis "Gyro"- Squats: ~25-30 CossackSquat: 20 × 4 🦐Squat: 10/🦵×4,    5/🦵×4 04 Jun 2024 Morning Cossack Squat: 20 × 4 🐲🚩: 12, LsCU: 7, 7, 8, 7, 7 2-handed.Hold.🦐Squat: ~20 (rightleg) 05 Jun 2024 🐲🚩: 12, 12, 12 PullUp: 7, 7, 7 Run : 8.01km,  6:47min/km,  ❤️130 PullUp: 7, 7, 7 06 Jun 2024 PushUp: 49 (1minAMRAP) , 30