Mar 2025 Training Log

-
01 Mar 2025
Dips: 10, 10    ElbowDips: 5, 5
PullUp: 5, 10, 5
PullUp: 25, 17
PullUp: 15kg × 3
PullUp: 20kg × 2
PullUp: 25kg × 2
PullUp: 30kg × 1
PullUp: 35kg × 1
PullUp: 40kg × 1
PullUp: 42.65kg × 1
PullUp: 45.15kg × 1 
PR Test Day -- not happy with the form of the PRs

02 Mar 2025
PullUp: 20kg × 2
PullUp: 25kg × 1
PullUp: 30kg × 1
PullUp: 35kg × 1
PullUp: 40kg × 1
PullUp: 45.15kg × 1 
---------------------------
PullUp: 5, 5
PullUp: 24
PR Test Day -- Re-try. AMRAP ok but still not convincing on the 1RM

03 Mar 2025
PullUp: 5, 5
RingDips: 5, 8
[+5kg].Ring.Dips: 5, 5, 5
Def.Ring.PU: 7, 10, 10
Gyro: 5, 10

04 Mar 2025
LsCU: 7, 7
🐲🚩: 10, 10
Gym
MuscleUp: 4, 4, 4, 3, 2
DBPress:  25kg x 10,    30kg x 08,    35kg x 04
Run: 4.01km,  5:14min/km, avg❤️135, mx❤️151

05 Mar 2025
Rest Day
ChinUp: 5, 5, 5, 5, 5
 
06 Mar 2025
ChinUp: 5, 5, 5
🐲🚩: 10, 10, 10
Bicep, Hammer.Curl: warmup
PullUp:10,10, 10.  Dips: 10, 10
Triset
08.L-Dips•10.PullUp•10.RingPU
10.L-Dips•10.PullUp•5+5.RingPU

07 Mar 2025
Gym 
MU: 3, Biceps, Triceps
DBPress: 
25kg ×10,    30kg ×10,    32.5kg ×7.5
LedgeSquatJump: 10, 10
Run: 4.00km,  5:09min/km, avg❤️145, mx❤️162
💎PU: 20, 20
MachinePreacherCurl didn't feel like much while doing but definitely causes DOM by morning.
 
08 Mar 2025
Gym Shoulder Day
SmithFrontSeatedMilitaryPress
DBshoulderPress
Lateral.Raises
MachineReverseFlyes
PullUp: 10, 10

09 Mar 2025
DB warmup
PullUp: 10, 10
ChinUp: 10, 10
🐲🚩: 12, 12, 12
Gym 
MuscleUp: 3, 3, 2, 
PullUp: 10, 10
LsitChinUp:  7, 
ZercherSquat: [40kg ×8] ×3,  [50kg ×8]
Run: 10.09km,  5:44min/km, avg❤️138, mx❤️164

10 Mar 2025
Rest and Stretch
Pullup: 10, 10, 5

11 Mar 2025 

12:10pm Gym Bicep
PullUp:  11
Mach.Preacher.Curl:  
23kg x 10,  27kg x 07 & 08
InclineDB.Curl: 
12.5kg x 08,  10kg x 08 & 08
InclineDB.🔨.Curl: 
10kg x 10,   12.5kg x 08, 08, 08
LsCU: 5, 5, 5

18:10pm
PullUp [+21kg]: 5, 6, 5, 6
Dips ]+26kg]: 8, 10, 8, 10

12 Mar 2025
Run: 5.01km,  5:48min/km, avg❤️134, mx❤️145

13 Mar 2025
Front Lever practice: 20min
ss [10.Ring.Deficit.PU•05.LsCU] × 5
 
14 Mar 2025
PullUp: 10, 10
DB.Side.Raise: 15 × 3sets
DB.Front.Raise: 12-15 × 3sets
ss [10.Ring.Bicep.Deficit.PU•10.🦐Sq] ×3
+5 more RBD.PU
 
15 Mar 2025
Run: 3.61km,  5:25min/km, avg❤️136, mx❤️155
MuscleUp: 3, 2, 3, 2
Pullup: 
5kg ×10,  10kg. ×10, 
10kg ×9,  20kg ×7, 5 

DBPress: 25kg ×08,  30kg × 05
LsCU: 8,   Dips: 10, 10, 
Front Lever: 6 sec supinate grip.


16 Mar 2025 Gym
CloseGripBenchPress
40kg × 15, 15,  50kg × 10,   60kg × 08
70kg × 08,        80kg × 06
30kg × 15 --very.close.grip
DBPress
25kg × 10      30kg × 08
32.5kg × 08,  35kg × 06

[Seated.Bicep.Curl]•[Lying.dbl.DB.Press]
[12.5kg ×10]•[12.5kg ×08]  ×3sets

[Triceps.Pushdown]•[25kg.EZ.Curl] ×3sets
Pushdown- 27-50kg, rep to failure++

Run: 5.01km,  5:23min/km, avg❤️137, mx❤️154

Pullup: 10,5,5  ChinUp: 5,5,5 protracted. 

ss involving rings & shoulders+arms for past wk= more localized fatigues on shoulder & upper back.. hard to focus today, went lighter with weights. Run was better after correcting with better mid-foot landing by first pressing big toe down and control stride, narrowing so that feet is not in front of knee as much as possible.

17 Mar 2025
Total Rest Day

Feeling the triceps (lower) more than biceps today from yday sess.

18 Mar 2025
🐲🚩: 15, 10
Run: 4.00km,  5:32min/km, avg❤️130, mx❤️144
💎PushUp: 25, 25, 25
PullUp: 5, 5, 5, 5, 5, 5 
LsitChinUp: 5, 5, 5 

19 Mar 2025
ChinUp (arched): 10, 10

PullUp: 7, 7, 7    Dips: 10, 10, 10
ChinUp[10kg] : 12... 1-2 RIR
ChinUp[15kg] : 10... fail at 11
ChinUp[20kg] : 07... fail at 8
ChinUp[25kg] : 05... fail at 6
Did with retracted scapula for more lat activation. Next round start with 25kg ChinUp of 7-8 reps after warmup. Chinup cannot overgrip as much as pullup from underside.

20 Mar 2025
Rest and Pack for Sabah
PullUp: 10 
 
21 Mar 2025
Sabah Offroad Trip
PullUp: 10, 10, 10
🐲🚩: 12, 10

22 Mar 2025
Sabah Offroad Trip
💎PU: 25, 25, 25
🦐Squat: 60

23 Mar 2025
Sabah Offroad Trip
3.5km Hike

24 Mar 2025
Sabah Offroad Trip

25 Mar 2025
return from Sabah Offroad Trip
PullUp: 10, 10, 10
LsCU: 7, 7

26 Mar 2025
Run: 5.00km,  5:45min/km, avg❤️128, mx❤️142

27 Mar 2025
Run: 5.01km,  5:40min/km, avg❤️128, mx❤️146

28 Mar 2025
PullUp:10,10
PullUp: 15, 14, 11 [5:40min]

29 Mar 2025
Dips:20, 20
Elbow.Dips: 11
BenchPress:   70kg ×12,  80kg ×10,  90kg ×06
MuscleUp. 2, 2
Seated.Incl.DB.Curl: 9kg × 10, 10    15kg × 07
w.PullUp: 10kg x 10,10   15kg ×08,07
Qtrly2.4: 2.42km,  4:33min/km, avg❤️150, mx❤️164

30 Mar 2025
Rest Day
Ring.LsitChinUp: 7
40s Ring Lsit

31 Mar 2025
MuscleUp: 0, 2, 3, 2, 2, 2, 2
Seated.DB.Sh.Press
15kg × 15,    20kg × 12,   
25kg × 07,    27.5kg × 05
22.5kg × 09,   20kg × 06
BB.Mil.Press:
20kg × 10,   30kg × 07,   
Seated.Smith.Mil.Press:
20kg × 10,   30kg # 07
Run: 5.20km,  5:49min/km, avg❤️148, mx❤️172
PullUp: 10, 10, 1
Ring.LsitChinUp: 3



Popular posts from this blog

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

Jul 2024 Training Log

-
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 sessio...
Read more

May 2024 Training Log

-
01 May 2024 Break 02 May 2024 Yin Yoga 🐲🚩: 10 NeutralPullup: 10, 10, 10 03 May 2024 Morning: 🐲🚩: 12, 12, 12 Noon: PushUp: 25, 25, 25, 25 Evening: LsCU: 5,5,5,5,5,5,5,5,5,5 04 May 2024 PullUp: 5  x12 (EMOM) Press Lsit: 30 s to 5 LsChinUp:   ×2 05 May 2024 Elbow Dips : 10 × 3 BackRows : 10 × 2 Gym (Chest)     ( orange =almost fail),  ( red =failure pt) Flat.BenchPress   ( myoreps ) 40kg × 15 MYOREP-01@ 50kg: 15, 8, 8, 8, 8, 7 MYOREP-02@  60 kg: 10 5, 6, 6, 7,  50kg × 10, 10 40kg ×  15, 12 LsCU : 7 DBPress (incline15⁰) 25kg × 5 25kg × 6 22.5kg × 9 20kg × 10 Alternating.DBPress (incline15⁰) 15kg × 7, 7 Round The World  15 Dip,  7  Pullup,   12 Std.P U   15 Dip,  7  Pullup,   10 Std.P U  15 Dip,  7  Pullup,   7+2+1   Std.P U  15 Dip,  7  Pullup,   10 Std.P U   12+2+1 Dip,  7  Pullup,   10 Std.P U   06 May 2024 Ru...
Read more