rantOgram

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 Ring Dips: 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, m x❤️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-D...

LsCU: 0, 0, 0, 🐲🚩: 0, 0, 0      (GTG) Run: 0.00km,  0:00min/km, avg❤️000, m x❤️00 01 Feb 2025 Break 02 Feb 2025 FL2PullUp: 3 PullUp: 10, 10 💎PU: 25, 25 Flt back to SG 03 Feb 2025 Flt... 04 Feb 2025 PullUp: 5, 10 Run: 5.01km,  5:39min/km, avg❤️134, m x❤️170 05 Feb 2025 PullUp: 10, 10, 15, 10 06 Feb 2025 Run: 2.99km,  7:10min/km, avg❤️117, m x❤️127 Run: 2.98km,  7:27min/km, avg❤️121, m x❤️145 Wt.RFP.[ +16kg ].Day15:   9, 8, 7, 7, 6, (37) 07 Feb 2025 Pullup: 5 Wt.RFP.[ +16kg ].Day16:   9, 8, 8, 7, 6, (38) 08 Feb 2025 Pullup: 15   ( 4 a.m.) Super long sleep but tiring day 09 Feb 2025 Run: 7.09km,  5:42min/km, avg❤️139, m x❤️155 Elbow Dips: 15 Pullups: 10, 10 FL practice Super long sleep but tiring day 10 Feb 2025 Morning 5:30am PullUp: 10, 10 🐲🚩: 12, 10, 10 Evening 5:40pm Shoulder Mobility: 10min LsitChinUp: 7, 7, 7 PullUp: 10, 10 PullUp[+16kg]: 8 , 6, 6, 4, 5 Again tiring day and cannot perform for wRFP. Just count...

  LsCU: 0, 0, 0, 🐲🚩: 0, 0, 0      (GTG) Run: 0.00km,  0:00min/km, avg❤️000, m x❤️00   01 Jan 2025 Run: 8.03km,  6:04min/km, avg❤️139, m x❤️155 Run: 8.04km,  6:17min/km, avg❤️134, m x❤️148   02 Jan 2025 LsitChinUp: 7, 7, 7 🐲🚩: 10, 10, 10 [07.RingDips•8W.PullUps•9Decline💎PU] ×5 Coined above as RTW.Seven.Eight.Nine   03 Jan 2025 🦐Squat: [5×2]×5 Stretch.Session  Forward stretch got a smidge wider. Sole.to.Sole weighted. Manage to press legs down lower than usual   04 Jan 2025 GYM Chest WarmUp PullUp: 20    MuscleUp: 2 BenchPress :   50kg × 15,   60kg × 12 70kg × 10,    80kg × 08( 2-3 RIR ) DBPress: 30.0kg × 10,   32.5kg × 08,    35.0kg ×  08,   37.5kg × 07 ( 0 RIR ) >>dropset to  22.5kg × 06 RTW: [15.Dips•7.PullUps•10💎PU] ×2 [15.Dips•7.PullUps•10PU] ×3 Energy recovery to hit out a good chest session at gym today after a dirty fueling of...

01 Dec 2024 Run: 10.00km,  5:39min/km, avg❤️144, m x❤️160 Not a good run     02 Dec 2024 PU: 25, 25, 25 DowelAirSquat: 50, 50 [  10 LsCU• 20 Zercher ( 20kg) Squat ]  ×5   03 Dec 2024 PU: 25,25,25    🐲🚩: 12,  06 [ 10 WidePullUp• 15 💎PU ]  ×8   04Dec 2024 [7:45-8:00am] PU : 25, 25, 25    🐲🚩:  10, 10, 10 [5:55-6:45pm] SumoSquat : 50, 50,  Run : 4.01km,  5:37min/km, avg❤️135, m x❤️146   BoxJumpSquat : 10, 10, 10, 10, 10 Sprint : 1.01km,  4:28min/km, avg❤️136, m x❤️160 [9:00-9:40pm] PullUp : 10 Band MuscleUp : 2, 2 (warmup) MuscleUp : 2, 3, 3, 3, 2 PullUp : 05 Dips : 20, 20, 20,  LsitChinUp : 8 05 Dec 2024 Active Rest Day BalanceBoardSquat: 30 06 Dec 2024 AirSquat: 25, 25, 25 🐲🚩: 12, 12 PU: 25, 25, 25 Run: 6.89km,  5:23min/km, avg❤️134, m x❤️152 PullUp: 8, 8   07 Dec 2024 PushUp: 80, 50, 45, 30 WidePullUp: 8, 8, 8, 8, 8   08 Dec 2024 Run: 5.01km,  5:06min/km, avg❤️147, m...