Oct 2024 Training Log

-
LsCU: 0, 0, 0,
🐲🚩: 0, 0, 0     (GTG)
Run: 0.00km,  0:00min/km, avg❤️000, mx❤️000 
YOGA
superset: 0, 0
 
01 Oct
dMr25: 3.63km, 6:10/km, avg❤️122, mx❤️135
MU: 0,0,1,3,0,2,0,2,0,0,0
PullUp: 10, 10, 10
LsCu: 7

02 Oct
Dip: 20,10 (warmup),   Dip [+20kg]: 10
Dip [+30kg]: 10, 8, 8, 8
dMr26: 5.00km, 5:45/km, avg❤️136, mx❤️146
💎PU: 25, 20, 20


03 Oct
dMr27: 3.01km, 6:03/km, avg❤️123, mx❤️141
LsCu: 7, 7, 7, 7
Yin YOGA
superset : 12.WidePullUp•20💎PU  ×4

04 Oct
dMr28: 4.65km, 5:50/km, avg❤️130, mx❤️145
Dinner outside
PullUp: 10, 10

05 Oct
dMr29: 5.01km, 5:23/km, avg❤️136, mx❤️155
PullUp: 10

06 Oct
Dips: 15. Elbow Dips: 5, 5, 8
MachineChestPress: 50kg × 10
MuscleUp: 1, 2, 0, 2, 0, 0, 0, 0
PullUp: 12, 12, 10, 9 [6:04min]
DBHammerCurl:  12.5kg × 10
DBPress: 25kg × 08
dMr30: 6.01km, 5:40/km, avg❤️129, mx❤️146

Called off gym session.. neuromuscular fatigue arising from consecutive running is REAL !... affecting upper strength and ability to conc. today. Time for a de-load.

07 Oct
Break
PullUp: 1, 5
💎PU: 20, 20, 20, 20, 20


08 Oct

🐲🚩: 12, 12
LsCU: 7, 7, 7. PullUp: 10
JMU: 10   PU: 10, 10   Dips: 20
FDP DAY 01
superset:  Dips☆ChinUp. [+25kg]  ×5
12☆04, 11☆04,  10☆04,  09☆03,  08☆03
Decline💎PU: 15, 15, 15, 15

1st time on 10 consecutive 1 × JMU at kiddie bar corner. Day 01 of Dip Program.


09 Oct
Run: 5.00km, 5:35/km, avg❤️128, mx❤️145
... FDP Day 02
Dips: 20, 15 (warmup)
superset Dips[+25kg] ☆Wide.PullUp :  
12☆10,  11☆10,  10☆10,  9☆10,  7+1+1☆10

10 Oct
Run: 8.68km, 6:21/km, avg❤️141, mx❤️160
... FDP Day 03
Dips[+20kg] : 12, 11, 10, 10, 9
PullUps: 7, 7, 7, 7, 7
Esplanade and up/down looping Sheares Bridge run. Back late to start FDP.... dinner at 10:30pm

11 Oct
... FDP Day 04
superset: Dips☆ChinUp.[+25kg],    [22:45]
11+1☆04,  11☆04,   11☆04,   10☆03,   09☆02
PullUp: 10, 10, 10 
Keeping it light today... psyching up for tomorrow

12 Oct
🐲🚩: 12, 10, 10, 12 
LsitChinUp: 8, 8, 8, 8, 8 
... FDP Day 05
Dips[+25kg] : 9+1+2,  8+2+1+1,  9+2,  9+1,  8+1

Red= failures. Today's FDP dips was brutal... hard to have good mental focus. Big time NMF again

13 Oct
PullUp: 12, 10, 10
GYM
[Ring-In] Dips: 10,  PullUp: 8.
MuscleUp: 0, 2, 0, 1,  0, 3*, 0, 1
*MU/Dip/Pull: 3/6/5
BenchPress:  
60kg × 10,   70kg × 07,  80kg × 07
DBPress: 
27.5kg ×09, 30kg ×08, 32.5kg ×06 [2RiR]
[Ring-Out] PullUp: 10,  Dips: 15. 
Run: 4.07km, 5:16/km, avg❤️134, mx❤️152
Run: 2.00km, 5:36/km, avg❤️140, mx❤️149

Supposedly Rest Day.  32 Pull after breakfast... feeling lethargic. Still recharging... FDP is sapping, just like FPP... Run wasn't as bad as thought it would be but tap out at 4k due faster pace, cruise another 2k to meet quota


14 Oct
REST Day
PullUp: 15, 15, 14. (44in3)

15 Oct
LsCU: 10 
Warmup Dips: 15,  15kg × 12
... FDP Day 08
Dips[+30kg] : 8, 8, 7, 7, 7
ss 08.WidePullUp•15.Decline💎Push  ×7


16 Oct


17 Oct


18 Oct


19 Oct


20 Oct


21 Oct 


22 Oct


23 Oct


24 Oct


25 Oct


26 Oct


27 Oct


28 Oct


29 Oct


30 Oct


31 Oct



 

Popular posts from this blog

2023 Oct Training Reflections

-
Image
Oct 2023 fitness and training was all over the place. A week in Cologne for the Anuga Food Show with lots of drinking. Yes drinking. Something since Q1 of 2022 that I had largely eliminated. Never been much of a drinker all my life but during the pandemic lock-down period-- found myself grabbing a bottle of whisky off the shelf to replenish just before the last one dries up in the house. Soon it kinda became a habit.  Those 2 years also saw my highest running mileage ever and my cardio fitness was back right up there  to my ultramarathon days... so I thought a few drinks was ok. But when life returned to normal going back to office, that's when I it dawned on me that something was not right and I need to kick the bottle away. So why this "binge" week during Anuga this time? Call it an experiment. First I can certainly still drink pretty copious amount but the fact is I really do not like it at all... Alcohol. Especially beer, it just smells rotten somehow. Call it overnig
Read more

2022 October Training Reflections

-
Image
1 Been roughly two month since turning weekly "trainer/ coach" - conducting an hour plus of class each Thursday in office. Having literally no idea what to do initially.  My own daily exercising has never been any strict regimented programs; outlined with exact sets, reps etc. It has all been one big long experiment from the start. While my "Daily  Trinity" of Pulllups, Diamond Pushups and Dips forms the base of each day's load/ intensity with other exercises--truth is, even for these fundamentals, its been a never-ending series of changes and adaptations as new discoveries and observations/ realizations are made -- almost daily at times. Personally, being disciplined with core training has never been much of a regular affair either. Since definitions in these muscles comes naturally without much actual focused training. Most of my cores are indirectly trained because of the constant contractions applied while doing other exercises to maintain stability during
Read more

2023 May Training Reflections

-
Image
Almost mid May, usually penning monthly reflection thoughts comes at the tail-end of the month. But with a fair bit this time, so before I forget... Like Apr-- continued with lower reps with more sets on pulls to hit usual daily numbers to reduce physical stress and focus more on joints recovery (elbows and left shoulder).  Started switching to weighted pullups 3 days ago and daily shoulder warmup is an essential daily affair by now. Micro-dosing it throughout the day when getting up from the chair to stretch. The left shoulder inflammation is much reduced, mobility/ flexibility has improved. Still not optimal of course. However the frequent "shoulder dislocation" and dead-hang exercises have certainly proven effective and useful.   "Shoulder Dislocation" Move Finally, on 13 May, managed to pull off a somewhat "passable" shoulder dislocation with that same initial broomstick from 2 months ago.  Recalling the agony and angst of not able to move the darn sti
Read more