Sep 2024 Training Log

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01 Sep 2024
Stretch: 30min (PnF Forward Split)
PullUp: 5,   Dips: 10, 10, 10
PullUp[+10kg]: 12, 11, 10, 10, 9
Lsit.ElbowDips: 4, 4
ElbowDips: 10, 10
GYM (Chest-lite)
PullOver: 10kg × 15
Mach.Sh.Press: 32kg × 25
Smith.Incl.Press: 
50kg × 12,  50kg × 10,  70kg × 12,  80kg × 04
DBPress:
22.5kg × 10,  27.5kg × 12,  32.5kg × 09,  32.5kg × 09
Run: 3.00km,  5:15min/km, avg❤️141
Redemption after yday sh!tty training. Up the LsitElbowDips to 4 but need to work on form now. Finally hit the 32.5kg DBPress goal of 8/set. Twice!


02 Sep 2024
๐Ÿฒ๐Ÿšฉ: 12, 12, 12
๐ŸฆSquat: 10
LsCU: 7, 7
PullUp[+10kg]: 12, 11, 11, 10, 9
Call it a day after pulling. Lack sleep last nite. Energy.drained... Also feeling DOMS at distal end of biceps these 2 days... minor but is a sign to deload after one last day tomorrow.

03 Sep 2024
LsCU: 10, 8
☠️CrusherPU: 10, 10
JMU•10SBDips × 3
WeightedRFP Day29,  [ 21:36 ]
PullUp[+10kg]: 12, 12, 11, 10, 9
Run: 4.85km,  5:47min/km, avg❤️143, mx❤️156
PullUps: 5

04 Sep 2024
WeightedRFP Day30,  [ rest ]
PullUp: 5, 5
Run: 2.42km,  4:42min/km, avg❤️142, mx❤️159
Run: 0.86km,  5:30min/km, avg❤️139, mx❤️151
Run: 0.60km,  4:03min/km, avg❤️125, mx❤️152

05 Sep 2024
at RSUP with GREIF
SpeedboatAirSquat: 50, 50, 50
LsCU: 10
LsPullUp: 5, 5

06 Sep 2024
๐Ÿฒ๐Ÿšฉ: 12, 10, 08
Dips: 10, 10
PullUps: 15, 14, 12 [41in3]  [06:57min]
Dips 15
15Dip•10๐Ÿ”จCurls ×4


07 Sep 2024
dMr: 5.01km,  5:44/km, avg❤️136, mx❤️152
Chiro
PullUp: 14 (2:30pm)
๐Ÿฒ๐Ÿšฉ: 10
AMRAP-PullUp: 22, 18 
AMRAP-PullUP[+10kg]: 12
1RM-PullUp:
20kg × 2 (warmup)
30kg x 1,    35kg × 1,  
40kg × 1,    41kg •Fail•

 
08 Sep 2024
dMr: 5.00km,  5:43/km, avg❤️138, mx❤️154
Dips: 10,   ElbowDips: 10, 10
superset: Vbar.PD • EZ.BicepCurl
23kg × 18 ● 20kg × 12 wide
23kg × 18 ● 20kg × 12 wide
31kg × 17 ● 20kg × 15 wide
VbarPD dropset: 31,27,23kg >>15, 5, 5
Seated.Iso.B.Curl: 
[09kg × 10] ×2,   [10kg × 10] ×2
OH.DB.Tri.Press: 
20kg ×20,    25kg × 15,   30kg × 10
Not a good run this morning. Numbers look ok but had a 2min break after 4km...before resuming last klik at 5:33


09 Sep 2024
dMr: 5.00km,  5:47/km, avg❤️135, mx❤️152
 
LsCU: 7, 7
Hi-Pullup. 10, 6,6
GYM ( Chest-lite )
SmithBenchPress
50kg × 15,  60kg × 15,   
70kg × 12,  80kg × 10,  100kg × 3
DBPress
25kg × 12,  30.0kg × 08,  32.5kg × 09, 
 
PushUp: 30, 25, 25, 25
Ring.Dips: ABORTED... tricep 'toast'
Incl.๐Ÿ’ŽPU: 20, 20
Decent run. A little rush for work. Need to start earlier... maybe ~6:15?   Hit the 9 reps for 32.5kg DBPress again. A little shaky start but Send It... Next round of hi-pullup, try with raised knees into a muscle up... Evening, tricep already 'toast' from y'day and earlier.. Knock another 145 out. Timeout on ring dips..nuthin left in the tank...


10 Sep 2024
๐Ÿฒ๐Ÿšฉ: 15, 15, 15
LsCU : 8, 8
AirSquat :25, 25, 25, 25
☠️CrusherPU:10
JMU•10SBDips × 5
dMr: 5.00km,  5:32/km, avg❤️137, mx❤️150
Wet Morning. Run postpone to evening. Good pace, cadence 173, stride 104
 
11 Sep 2024
dMr: 3.00km,  5:45/km, avg❤️130, mx❤️141
AirSquat :25, 25, 25, 25
PU: 20, 20, 20
GYM ( )
MuscleUp: 1, 3, 3

Today's 5:45 pace with a slight diff. Hi-cadence of 178 but stride reduced to 97. Not sure if sustainable over the usual distance of 5-6k. NOTE: was wearing knee guards...(compression effect). FIRST EVER MUSCLEUPS AT 54, 76.3KG
 
12 Sep 2024
dMr: 5.00km,  5:48/km, avg❤️137, mx❤️150
LsCU:: 10, 10 
๐Ÿฒ๐Ÿšฉ: 12,12, 12
YOGA
1JMU●1MU: ×4
Strict PullUp: 12, 12, 12, 12

13 Sep 2024
dMr: 5.00km,  5:34/km, avg❤️132, mx❤️148
PullUp: 1, 1, 6, 6
๐Ÿ’ŽPU: 20... trap strain. Aborted
 
14 Sep 2024
GYM ( ). Aborted after 40mins
MU: Fails ×3
CloseGripPullDown:  32kg × 10,  41kg × 10
ss. CGPD•Dips: 54kg × 10• 12 Dips,  
64kg × 10• 12 Dips 68kg × 08• 12 Dips
Dips: 20, 20
KB.Elbow.Lever: fails ×2
PushUp: 20, 
dMr: 5.01km,  5:34/km, avg❤️133, mx❤️148

Day 08. Almost identical in numbers to yday's run!
 
15 Sep 2024
๐Ÿฒ๐Ÿšฉ: 12,15, 15
dMr: 5.00km,  5:37/km, avg❤️137, mx❤️153
MU: failed, even with bands
PullUps: 12, 12

Day 09... a smite higher HR but was a little caffeinated before start... and weather was frigging humid this morning.

16 Sep 2024
dMr: 5.00km,  5:54/km, avg❤️127, mx❤️144
 
Day 10.. very good run. Woke with a fkup strained left trap... as usual accompanied by few mins. of procrastination whether to continue running. Turns out to be one of the best one. Sacrifice a few sec of pace but for a consistent low HR. Evening..2x 1min hangs and decided to take a break yo rest left trap. 

17 Sep 2024
dMr: 3.00km,  5:49/km, avg❤️120, mx❤️134
PU: 20, 20
Gen ex: pullovers, hammercurls
DBPress: 35lb × 20,  53lb × 12,,  53lb × 15,
62lb × 12,   70lb ×  broke the Nuobell
StrictWideSlowPullups: 5, 5, 5, 5

18 Sep 2024
dMr: 5.00km,  5:36/km, avg❤️131, mx❤️145
๐Ÿฒ๐Ÿšฉ: 15, 15
Shoulder Mobility: 10min
Pullup: 10 (warmup)
PullUp[+20kg]: 5, 6, 5, 5
ChinUp[+20kg]: 5, 5, 5
ChinUp[+15kg]: 5, 5
 
Day11 of consecutive running... 1st day switching pulls to weighted... Tryouts to be refined...  Counting wt Chinups as LsCU. Next session try 6-7 @ 20kg for first 2 sets of pull. Need to optimize grip width for the ChinUps
 
19 Sep 2024
ss. 10.Pull ● 12.๐Ÿฒ๐Ÿšฉ  ×3
Chiro 13
dMr: 5.62km,  6:38/km, avg❤️127, mx❤️156
1JMU•1MU ×2,  MU failed, never raise knees
GroupRun at Kallang Wave


20 Sep 2024
๐Ÿฒ๐Ÿšฉ: 15, 12(wt)
☠️CrusherPU: 15,  ๐Ÿ’ŽPU: 15
1JMU•1MU. ×2 (fail MU)
dMr: 5.01km,  5:42/km, avg❤️129, mx❤️144
๐Ÿ’ŽPU: 25 × 4
2'LedgeJumpSquat: 10 × 5
Elbow Dips: 5 × 2 (after dinner)


21 Sep 2024
dMr: 0.98km,  6:40/km, avg❤️149, mx❤️169
dMr: 5.01km,  6:11/km, avg❤️128, mx❤️140
DeficitPikePU: 5, 10, 10, 10, 10
BendElbowLever: 30 min
Learned to control different muscles needed and regulate breath so don't get into a headrush from beginning... need to learn leg adductors awareness in order to properly straddle. Also core control, which feels different core stability needed in other exercise. Breathe, contract abs, tighten elbows in and tuck legs...
 
22 Sep 2024
dMr16: 5.00km,  5:39/km, avg❤️130, mx❤️147
LsitElbowDips: 3
PullUp: 3
MuscleUp. 0, 2, 3, 2, 0, 1
GYM ( Chest-lite )
BenchPress:  50kg × 15,  60kg × 12
70kg ×  09,   70kg ×  09,   80kg × 08
DB.Press: 27.5kg × 10,  30.0kg × 10
32.5kg × 08,  35.0kg × 06
Mach..Press: 
45kg × 10,  59kg ×  09,  
Another good run today... good ratios. Cadence 179.. just need to step up the stride a little from 98cm. Afternoon, redemption of failed MU of last few days... conquered the illogical fear of head hitting the fluorescent light behind should I hi-pull too much.


23 Sep 2024
dMr17: 3.12km,  5:42/km, avg❤️125, mx❤️140
Air.Squat: 25, 25, 50, 35 
GYM ( )
Dips: 10
MuscleUps: 0, 2, 0, 0, 2, 1
LsCU: 8, 8, 8, 8, 8
MilitaryPress: 20kg (bar) ×10 
30kg ×10,   30kg × 10
Cable.แบ„.Bicep.Curl: 23kg × 10,  32kg × 10
36kg × 10,   41kg × 08
PullUp: 10, 10 (after dinner)
Fatigue sets in again for MU... able to do fewer. Seems for MU initial training, cannot be daily. Also will need to rest certain muscles a little more... traps, upper back, forearms.

24 Sep 2024
dMr18: 5.00km,  5:48/km, avg❤️133, mx❤️148
Active Rest Day

25 Sep 2024
dMr19: 4.01km,  5:55/km, avg❤️123, mx❤️137
๐Ÿฒ๐Ÿšฉ: 15, 12, 10, 12
ReverseCrunch: 12, 12, 12
L-raise:10.   Bend.2.L-raise: 10, 10
"3axisGyro' Balance :15mins ( 25 Sq)
ss: 08.Pull•25.Push × 5
PullUp: 8, 8, 8

 
26 Sep 2024
dMr20: 5.00km,  5:58/km, avg❤️124, mx❤️141
Chiro 14
Strict LsCU: 5, 5, 5, 5
YOGA
PullUp-[44in3]: 18, 14, 12 

27 Sep 2024
dMr21: 3.11km,  5:41/km, avg❤️123, mx❤️152
GYM ()
DB.Sh.Press:  15kg × 10
MU: 1.   PullUp: 6, 
DB.Bicep.C:  12.5kg × 10
Seated.DB.Bicep.C (Myo):  
15kg × 8•3•3•8•    15kg × 8•5•5•6•
EZ.Curl (Myo): 20kg × 15•10•10•12•
LsCU: 7, 7, 7

28 Sep 2024
dMr22: Break
๐Ÿฒ๐Ÿšฉ: 10, 12, 10, 10, 10
๐Ÿ•นCOMBO #01
5Bend.to.5Lraise+1 slow L-pull. ×1
๐Ÿ•นCOMBO #02
Bend.to.Lraise.to.1.slow.L-pull ×3, 2 sets

29 Sep 2024
๐Ÿฒ๐Ÿšฉ: 12, 15
LsCU: 8, 8, 8, 8, 8

"IPPT": 48-Situp, 50-PushUp, 10'45"-2.4km
dMr23: 2.41km, 4:28/km, avg❤️148, mx❤️161


30 Sep 2024
LsitChinUp: 7, 7, 7, 10 (GTG in office)

PullUps: 10 × 9 (23'37")
dMr24: 2.41km, 4:55/km, avg❤️136, mx❤️150



 

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