Jul 2025 Training Log

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01Jul 2025
PullUp: 5, 5
RFP-(V) Day 02
PullUp.[+10kg] : 10, 9, 8, 7, 7

02Jul 2025
PullUp: 5, 5 
RFP-(V) Day 03
PullUp.[+10kg] : 10, 9, 8, 8, 7

03Jul 2025

RFP-(V) Day 04
PullUp.[+10kg] : 10, 9, 9, 8, 7
 

04Jul 2025
RFP-(V) Day 05
PullUp.[+10kg] : 10, 10, 9, 8, 7


05Jul 2025
RFP-(V) Day 06 (REST DAY 01)
Run: 2.41km,  4:51min/km, avg❤️155, mx❤️175
PullUp: 5   LssCU: 5
 
06Jul 2025
RFP-(V) Day 07 (REST DAY 02)
 
07Jul 2025
RFP-(V) Day 08
PullUp.[+10kg] : 11, 10, 9, 8, 7
 
08Jul 2025
RFP-(V) Day 09 (Bahasa kelas)
Bahasa kelas 
 
09 Jul 2025
RFP-(V) Day 10
PullUp:7
PullUp.[+10kg] : 11, 10, 9, 8, 8
 
10Jul 2025 
RFP-(V) Day 10 (late, traffic bad)
 
11Jul 2025
RFP-(V) Day 12
PullUp.[+10kg] : 11, 10, 9, 9, 8
 
12Jul 2025  
RFP-(V) Day 13
 
13Jul 2025  
DBPress: 25kg ×10,   30kg ×8,    32.5kg ×5
PullUp.[+10kg] : 11, [9+1], [9+1], [8+1], [8+1+1]
 
14Jul 2025  
 PullUp.[+10kg] : 11, 11, 10, 9, 8
 
15Jul 2025  
 
16Jul 2025  
PullUp.[+10kg] : 12, 11, 10, 9, 8 (19min)
 
17Jul 2025  
PUllup:  
PullUp: 7, 7
PullUp.[+10kg] : 12, 11, 10, 9, 8+1 (23min)
 
18Jul 2025  
B.W.PullUp: 10
PullUp.[+10kg] : 12, 11, 10, 9+1, 9


19Jul 2025  
PullUp: 10, 10
PullUp.[+10kg] : 12, 11, 10+1,  9+1, 8+1
B.W.PullUp: 5, 5, 5, 5, 5
  
20Jul 2025  
PullUp: 10, 5
PullUp.[+10kg] : 12, 12, 11, 10, 9

21Jul 2025 
RFP-(V) Day 22
 
22Jul 2025 
PullUp: 15, 15, 15 (45in3, 7min)
 
23Jul 2025 
Pullup: 10

24Jul 2025  
PullUp: 10
PullUp.[+10kg] : 13, 12, 11, 10, 9
WRFP: Week 4, Day 16 

25Jul 2025 
PullUp: 10, 10
PullUp.[+10kg] : 13, 12, 11, 10, 10 
 
26Jul 2025 
PullUp: 0
PullUp.[+10kg] : 13, 12, 11, 11, 10 
 
 
27Jul 2025 
PullUp: 3 
 
28Jul 2025 
PullUp: 5, 5
PullUp.[+10kg] : 13, 12, 11+1, 11, 10 (<20 min)
 
29Jul 2025 
PU: 50.   PullUp: 7, 7
PullUp.[+10kg] : 
13,  [11+1+1],   [10+2],   [9+1+0+1],  10

30Jul 2025
 
31Jul 2025 
PullUp: 10
PullUp.[+10kg] : 
14, 13,  (12+1),   (9+2),   (8+2),
 
 
      

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