Jun 2025 Training Log

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01 Jun 2025


02 Jun 2025
DF: 12, 10
PullUp: 10,  LsPullUp: 5
Run: 5.02km,  6:00min/km, avg❤️129, mx❤️145
With Xtep260-6.5
LedgeJumpSquat: 15, 15, 15

03 Jun 2025
Straight Pulldowns & PushDown
💎PU: 20  PU: 10 ×88
Bicep/Hammer.Curls

04 Jun 2025
PullUp:10,10
Weighted ChinUp: 
B.W. : 10, 
10kg × 8, 8, 8,    20kg × 3

05 Jun 2025
2+8 Run
Run: 8.05km,  6:12min/km, avg❤️146, mx❤️166

06 Jun 2025


07 Jun 2025
PullUp: 10, 12, 12, 12, 12, 12 -- strict all the way

08 Jun 2025
 
Gym: Back
1-Arm Seated Rows:   18kg x 10,   23kg x 10,    27kg x 10 
ReverseGrip.Lat.PullDown:   45kg x12,  54kg x10,  64kg x10,  68kg x8,  77kg x6
DB.Row: 17.5kg x10  x2
Weighted PullUps: BW x 10,  5kg x8,  10kg x5 
StraightArm.PullDown: 2 sets
Run: 4.00km,  5:51min/km, avg❤️129, mx❤️146

09 Jun 2025
LsCU： 7, 7, 7, 7, 7 
ss: 25DPU-10BicepCurl(13.5kg)  x 3

10 Jun 2025
1st Bahasa.Indo lesson

11 Jun 2025
@A&E with Aunt

12 Jun 2025
Run: 4.00km,  5:51min/km, avg❤️129, mx❤️146

13 Jun 2025
PushUp: 20, 20
PullUp: 15
[10kg]PullUp: 10, 10, 8, 8 

14 Jun 2025
LsitChinup: 7, 7, 7, 7

DBPress: 
20.5kg x 12,   25.5kg x 12,  
29.5kg x 10,   32.5kg x 3, 8 
Ring.Deficit.PushUp: 10, 10, 10
[+20kg].Dips: 10, 10, 08 
 
15 Jun 2025
PullUp: 5, 5, 5 (strict)
LsitPullUp: 5, 5, 5 (strict)
Run: 4.01km,  5:41min/km, avg❤️152, mx❤️176
PullUp: 6, 6, 6, 6, 6
 
16 Jun 2025
PullUp: 10
 
17 Jun 2025
PushUp: 30, 30, 20
PullUp:7,7
 
18 Jun 2025
LsCU: 7 × 5
Airsquat: 50
Alternating. HammerCurls/50.🦐Squats
 
19 Jun 2025
DBPress: 
22.0kg ×12
26.5kg ×10
31.0kg × 09
32.5kg × 08
34.0kg × 08
RingPU: 15, 12, 12
PullUp: 7, 7, 7, 7, 7

20 Jun 2025
Rest

21 Jun 2025
Run: 5.01km,  5:25min/km, avg❤️140, mx❤️158
 
22 Jun 2025
Elbow.Dips:10    
MU: 3, 3
LsCU: 8, 8, 8 
Rev.Lat.PullDown:
64kg x 10, 10,  68kg × 8, 8
Seated.Cable.Row
41kg ×8,  45kg × 10, 54kg × 10
Pullup: 5, 8, 8

23 Jun 2025
Fty trip (JCB)

24 Jun 2025
Rush day... evening lessson 
 
25 Jun 2025
PullUp : 10, 10, 10, 10
[+10kg]Pullup: 8, 8, 8
Bicep.Curls end with a mega dropset
 
26 Jun 2025
RingPU: 15,15, 10+5
DBPress
 
27 Jun 2025
PullUp: 10
PU: 20, 20, 20, 20 
 
28 Jun 2025
 
 
29 Jun 2025
 
 
30 Jun 2025
 
 

         
           

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