Aug 2025 Training Log

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 01 Aug 2025 
PullUp: 10, 5
RFP-(V) Day 
PullUp.[+10kg] : 14, 12+1, 11+1, 10+1, 9+1

02Aug 2025
Rest

03Jul 2025
MuscleUp: 3, 4, 3
PullUp:  5 
RFP-(V) Day 
PullUp.[+10kg] : 14, 13, 12, 12, 11
Run: 3.04km,  5:45min/km, avg❤️132, mx❤️145

04Aug 2025
🐲🚩: 10, 10
PullUp: 7, 7 
RFP-(V) Day 
PullUp.[+10kg] : 13+1,  11+1+1,  11+1+1
10+1+1,  9+1+1

05Aug 2025

06Aug 2025
PullUp: 7, 7
RFP-(V) Day 
PullUp.[+10kg] : 14, 14, 13, 12, 10+1

07Aug 2025
Factory

08Aug 2025
Factory

09Aug 2025
PR - Test Day
Max Pullup: 26
1-RM : 48.2kg
 
Total pullups for the day: 50

10Aug 2025
Recover and short run
Run: 5.04km,  5:53min/km, avg❤️134, mx❤️152

11Aug 2025
Decline PushUp: 15
Decline Def.RingpushUp: 10, 10, 10, 10, 10 
 
12Aug 2025
Rest
 
13Aug 2025
Pullup: 7 x12 sets
 
14Aug 2025
Run: 5.02km,  5:35min/km, avg❤️134, mx❤️154
 
15Aug 20254
Rest
 
16Aug 2025
Gym
MU: 3,3, 3, 2
WtPullup 
10kg x 10,    10kg x 10
15kg x 08,    20kg x 08
25kg x 06,    30kg x 04

Wt.Dips: 25kg x 5, 10
DiamondPU: 15, 15, 15, 15
 
17Aug 2025
Run: 5.01km,  5:36min/km, avg❤️140, mx❤️164
 
18Aug 2025
Rest
 
19Aug 2025
Bahasa kelas 
 
20Aug 2025
PullUp: 10, 10, 10, 10
 
21Aug 2025
Superset
12 Decline Def.RingpushUp x 10 HammerCurls  x 5 sets
BIcepCurl 4Drop to failure each: 13, 11.5, 10, 8.5kg 
 
22Aug 2025
Rest --  7pm Desert Storm 
 
23Aug 2025
PullUp: 10, 10, 10, 10
DBPress: 
22.5kg x 12,  
27.5kg x 10 
30.0kg x 08
32.5kg x -- Aborted
Run: 3.08km,  5:27min/km, avg❤️132, mx❤️147
  
24Aug 2025
Run: 5.01km,  5:35min/km, avg❤️137, mx❤️155
LsCU: 5 x 10
 
25Aug 2025
Bul.S.Sq: 5/side × 5. 3sets with 10kg
PullUps: 10, 10, 10, 10, 10

26Aug 2025
Rest 
27Aug 2025
 
28Aug 2025
 
29Aug 2025
 
30Aug 2025
 
31Aug 2025
 
 

 
 
 
 
 
 
 
 
 
 
 
 
 

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