Aug 2024 Training Log
01 Aug 2024
Chiro07
YOGA
PullUp: 12
PullUp[+10kg] : 7,7,7,7,7,5,4
02 Aug 2024
🐲🚩: 10, 10.
B.Board.Sq: ~80
💎PU: 40, 20, 20, 20, 20
3 set alt. with DB🔨Curl 2×18lb ×12
03 Aug 2024
ElbowDips: 8, 8, 8
Gym (Chest)
Benchpress
50kg × 15, 60kg × 10, 70kg × 08
75kg × 07, 75kg × 07, 60kg × 10
Mach.ChestPress
50kg × 15, 59kg × 08,
PullOver: 10kg × 10
DBPress: [15⁰ incline]
17.5kg × 15, 27.5kg × 10, 30.0kg × 08
32.5kg × 05, 32.5kg × 05.. last 2 set fail at 6th
RTW
15dips • 08PullUp • 10💎PU
15dips • 08PullUp • 09 +1💎PU (failed after 9th)
15dips • 08PullUp • 09 +1💎PU (failed after 9th)
15dips • 08PullUp • 10PU
15dips • 08PullUp • 10PU
04 Aug 2024
Stretching
LsCU: 7, 7, 7, 7, 7, 7, 7
05 Aug 2024
Run: 4.01km, 5:49min/km, ❤️134, max❤️154
Run: 0.55km, 6:22min/km, ❤️136, max❤️147
Run: 0.65km, 5:13min/km, ❤️139, max❤️153
Run: 0.66km, 4:45min/km, ❤️143, max❤️158
Pullup: 10, 10, 10, 8, 6, 6
06 Aug 2024
LsCU: 8, 8
PullUp[+10kg]: 8, 7, 6, 5, 4, (5,5)
superset: 5 LsCU•10 DBTriPress ×5
🦐Squat: 5/🦵 × 5, 10×🦵 × 10
07 Aug 2024
🐲🚩: 15, 10, 10.
LsCU: 10, 8
PullUp[+10kg]: 8, 7, 6, 5, 5
superset: 25💎PU•10alt.DB🔨Curlz ×4
08 Aug 2024
PullUp[+10kg]: 8, 7, 6, 6, 5
PullUp: 8, 8, 8, 8
09 Aug 2024
🥎🥎LsCU: 2, 3, 5
PullUp[+10kg]: 8, 7, 7, 6, 5
PullUp: 10, 10
Dips: 15, 15
Dips[+20kg]: 10, 10, 12, 10
10 Aug 2024
PullUp[+10kg]: 8, 8, 7, 6, 5
Run: 4.00km, 5:54min/km, ❤️140, max❤️152
Run: 0.73km, 4:43min/km, ❤️146, max❤️159
11 Aug 2024
🐲🚩: 20, 22, 14, 10-- PR
WeightedRFP Day06, [REST- no pull day]
Gym (Legs)
Leg Extension
36kg × 15+3, 45kg × 13+2,
54kg × 10+2, 59kg × 10+2
LegPress
60kg × 15, 110kg × 10,
120kg × 10, 90kg × 15
2DB.Bg.Spl.Squat
[14kg] : 10, [20kg] : 10
2'-Box Jump : 10
Run: 3.01km, 5:41min/km, ❤️131, max❤️152
Run: 0.74km, 4:49min/km, ❤️139, max❤️157
Run: 0.75km, 4:39min/km, ❤️136, max❤️150
12 Aug 2024
PullUp[+10kg]: 9, 8, 7, 6, 5
13 Aug 2024
LsitChinUp: 7, 7
Jumping MuscleUp--10Str.Bar.Dip ×3
PullUp: 5, 5, 5 (warmup)
PullUp[+10kg]: 9, 8, 7, 6, 6
LsitChinUp: 5, 5
PushUp: 44, 35, 25, 25 [~7:00]
🦐Squat: 5/leg × 5
14 Aug 2024
PullUp: 10 (warmup)
PullUp[+10kg]: 9, 8, 7, 7, 6
Dips: 15, 15, 15
15 Aug 2024
Chiro sess
LsCU: 10, 10
PU: 73 AMRAP
Yin YOGA
PullUp[+10kg]: 9, 8, 8, 7, 6
Feel good for the pull today without high fatigue level... fully recharged from good nite sleep plus chiro sess and yoga relaxation today...
16 Aug 2024
🐲🚩: 12, 10, 10
Shoulder mobility: 15min
PullUp: 5 (warmup)
Straight to...
PullUp[+10kg]: 9, 9, 8, 7, 6
45sec rest
LsitChinUp: 6, 5, 5 (20 sec between set)
90sec (lace up to first step)
Run: 3.01km, 5:21min/km, ❤️139
146sec - 220m walk
Superset:10 2'LedgeJumpSquat•15 PushUp ×5
90sec rest
PullUps: 5, 5, 5, 5 (30 sec between set)
Total Workout Time: 68min
17 Aug 2024
WeightedRFP Day12, [REST]
18 Aug 2024
PullUp: 10
CossackSq: 10 count rep × 10
CossackSq: 20, 20
Stretch+various: 1.5hr
PullUp: 10
PullUp[+10kg]: 10, 9, 8, 7, 6
superset: 20💎PU•10DB🔨Curlz(27lb) ×4
Run: 4.01km, 5:53min/km, ❤️133, max❤️150
Run: 0.79km, 4:32min/km, ❤️141, max❤️160
Run: 0.61km, 4:23min/km, ❤️131, max❤️143
19 Aug 2024
SkullCrusherPU: 10, 10, 10
PullUp: 10, 10
PullUp[+10kg]: 10, 9, 8, 7, 7
20 Aug 2024
PullUp[+10kg]: 10, 9, 8, 8, 7
PullUp: 8, 8, 8
Ring Dips: 7, 7, 7, 7, 7
21 Aug 2024
LsitPullUp: 1, 1, 3
LsitChinUp: 7, 7
WeightedRFP Day16, [ ~17:15 ]
PullUp[+10kg]: 10, 9, 8, 9, 7
Run: 3.01km, 5:33min/km, ❤️138, max❤️158
Run: 0.61km, 4:06min/km, ❤️122, max❤️141
Run: 0.31km, 3:55min/km, ❤️125, max❤️137
Run: 0.46km, 3:56min/km, ❤️123, max❤️132
HR doesn't seem right for the speed segments.
Set 3 miscounted by 1, missed rep patched to Set 4
22 Aug 2024
LsCU: 7, 7, 7
Stretch + Yin Yoga
PullUp[+10kg]: 10, 10, 9, 8, 7
PullUp: 8
23 Aug 2024
Active Rest Day
WeightedRFP Day18, [ rest ]
PullUp: 15
Run: 5.00km, 6:11min/km, avg❤️127, max❤️142
💎PU: 20, 20, 20, 20
24 Aug 2024
🐲🚩: 15, 15, 15
PullUp[+10kg]: 11, 10, 9, 8, 7
Walk[+5kg]: 5.11km, 4.89km/hr, avg❤️81, max❤️102
PullUp[+5kg]: 10, 4, 5
25 Aug 2024
🐲🚩: 15, 12, 15
PullUp: 10. 10
PullUp[+10kg]: 11, 10, 9, 8, 8
💥NewComboTryOut: Lsit Elbow Dip💥
Gym (Shoulder)
DB.Sh.Press: 15kg x 15, 20kg × 12
22.5kg × 06, 20kg × 10, 22.5kg × 09,
Bad kickoff,bad grip
SeatedBendOver.Slo.DB.Flyes
3kg × 08, 3kg × 07, 2kg × 10, 2kg × 10
Cable.Oblique.Side.Raise
9kg × 10, 11kg × 10
W-Pullup: 5, 5, 5, 5
26 Aug 2024
PullUp[+10kg]: 11, 10, 9, 9, 8
LsCU: 7, 7, 7
PullUp: 5, 5, 5, 5 (strict)
Run: 2.64km, 4:56min/km, avg❤️143, max❤️163
OCR Session *26 Aug 2024*
*Back to Basic (Standard)*
* Buy in 30 burpees
* Run to gate 14 till end of bridge
* Up and Down all the stairs at the bridge
* 20 Chicken Butt Squat
* 20 Divebomber Push Up
* Transverse Pole to first stairs
* Over, Through & Under
* Run to gate 21
* Crab Crawl down stairs
* 20 Squat
* Spider Push Up to ½ waymark / Bear Crawl for even round
* Walking Lunge the other half / Duck Walk for even round
* 20 Squat
* Single Leg Hop up stairs
* Squat Jump to bars
* 20 Archer Aussie Pull Up
* 20 Archer Push Up
* 20 Box Jump / Step Up
* Run back to gate 9
* Burpees Broad Jump gate 9 to 10
++ 💎PU: 20, 15, 15, 15
Tabata: 2 sets of 7 ex 20s each ×2
27 Aug 2024
Strict PullUp: 5, 5
Shoulder.Mob: 10min
PU: 20
WeightedRFP Day22, [ 18:03 ]
PullUp[+10kg]: 11, 10, 10, 9, 8
LSitChinUp: 7, 5, 5, 5
Dowel.AirSquat: 50, 50
🦐Squats: 50
StrictPullUp: 5, 5
Not too bad strengthwise today despite yday double sess. 🦐Sq. by now is back to normal without too much quad/knee weakness at start.
28 Aug 2024
PullUp: 5, 5, 5, 5
WeightedRFP Day23, [ 21:27 ]
PullUp[+10kg]: 11, 11, 10, 9+1, 8
Decline.PU: 20, 20, 20, 20, 20, 20
29 Aug 2024
PullUp: 5, 5, 10, 10
LsCU: 7, 7,
🦐Squat: 10, 20,
PikePU: 15, 15, 12, 15
WeightedRFP Day24, [ rest ]
Yin Yoga
PullUp:10
30 Aug 2024
🐲🚩: 12, 11, 10
PullUp[+10kg]: 12, 11, 10, 9, 8
🦐Squat: 10,
Dips: 15, 15, 15
Sec. School gathering.
PullUp: 10
31 Aug 2024
PullUp: 10
PullUp[+10kg]: 12, 11, 10, 9, 9
🐲🚩: 12, 12, 12
Run: 6.54km, 5:20min/km, avg❤️144, max❤️159
Ralk: 2.03km, 8:05min/km, avg❤️126, max❤️149
PullUp: 8, 8, 8,
