rantOgram

December Reflections each year as usual are always the longest of these write-ups. But first, the Reps and Miles... No "red" unfinished business this year. All completed by Christmas Day. Exactly 2.5 years of daily logging that debut with only 3 exercises, Pull, Push, Dips + Runs.  Dragonflags, Squats and LsitChinUps added in Oct-Nov 2022. Everything stayed as is until this year, where one final column was added in September. MuscleUps. Rep-goals remained similar to 2023 but with increase in weighted reps and more of harder variations (eg unilateral vs normal squats) in 2024. In short its the same (quantity) but "more" in a way.  As usual, December is always about watching out what's lagging behind and playing catch-up. In the last 2 weeks of the year it was pushup (just like last year) and squats. Pushups were easier to finish but squats was a strain as it affects running which also had some mileage left. Everyday in Dec became a fine balance between these two....

My personal preference?... You guess it, I definitely prefer calisthenics.  But always one to believe in taking the useful parts out of other disciplines to complement/ supplement my principal goals. My approach has changed over time. Started out almost 100% with just bodyweight exercises but last year has gone back to the gym and also with more running at the same time.   Weights  Doing a benchpress, deadlift, barbell squat or bicep curl immediately makes most people equate these with bodybuilding or powerlifting. But the way I see it is to help in my overall strength training.   Pre-exhausting with dumbbell press to get the pushups and dips to failure without excessive reps above. When short on time... combos like these are the most effective and productive.   Otherwise... to hit failure with bodyweight it would have taken maybe 5 sets of 30 diamond pushups and followed by 3-4 more sets of 20-25 dips. The point is I'm not push/ pulling or lift to keep break...

As the title suggest, its been a subject that got me putting on my thinking cap in the past year. There are 2 sides of the camp... in weight-centric groups there will be many from young to old that swears by going heavy to load up the plates. While some others will always champion lighter or speaks volume on bodyweight training.  After some reflecting- I find it boil down to identifying " WHAT I WANT " vs imagining what I will be. Adding on factors like age, present build and any lingering injuries to the bigger equation: An overall functional fitness package that comprises of good strength, stability, agility (which would require flexibility, sense of balance) and a decent cardio level to finish up the package.   Not looking into big massive build (aka bodybuilding) Looking for strength and strength-endurance    All the things above to survive into old age independently without being a burden to others Yes that sounds a lot like another new category of fitness train...