rantOgram

Started drafting this month reflections earlier. Re-reading what's was written, it seemed kind of repetitive to the contents of Jul Reflections . The progressions tracked on the daily log got to me somewhat. Ego? No, maybe close-- it was all about pushing harder each day with the various intermediate goals. But the ultimate goal remains :-  " To pack as much muscle mass while maintaining good flexibility and stability in combating the aging process. To optimally function in time, minimizing the possibility of being a burden to others by doing what I can maximally prepare from now on ".  Yet the initial Aug reflections was actually glorifying all about the intermediate goals... that's why it was deleted in case the fker, Ego, creeps up silently again.  Had to keep re-setting my intermediate goals almost at a rate of every 5-7 days in the last 1.5 months.  Max reps in pull-up sets went from 2, 4, 5-6, 7,8 to 10, then it was 12...13, until it was revised to "15in1...

1  01 Aug Breakfast at home. Mount 9 pullups in office... Pullup station hard to do properly. Will do before brekkie at home from now. 6 more before lunch 6pm- Pullups 8,5,5,5 - 23 weighted with 5kg vest. Total 38 pulls today... Bicep session... gone with all supination curls for incremental and dropsets... Harder than usual. Finish off with old fav, the "3-Seven-21" routine x4 sets with higher rep count for the first 1/3 💎PushUps- 20,30,30,30,20,10- 140..  last 2 sets to failure. Fk the dips... Done for day 02 Aug 10 Pullups  10 pushups. Breakfast.  Sleep score has been good lately but deep sleep still always low... try eliminate tea after dinner for a week. Hi-protein lunch.. carbing up at dinner for tomorrow... Dips in office -- 20 & 17 6pm: 3x30 TricepPulldown straight to Pullups with weight vest, 7,5,5,4...21  Can't seem to do the usual numbers. Feeling... .   Decide to forgo weight session today, just finish up with...  Dips: 20, 25, 2...

Recapping my journey of the past 2+ years late last month ,  it started as a daily log for Jun  on the last 6 days of the month.  Jul  is the first full month to understand and reflect how much improvements has been made and where further improvements can be explored. Convinced by now with the Training, Nutrition , Rest - Trinity ... all of which have to come in at the right amount for the whole equation to work/ be optimized. While not counting grams or calories to 3 decimal places, I do have a pretty good grasp of what goes in and out in terms of food, making things work out more or less. As for training, combining it with a self-imposed minimalist style in terms of equipment-- I still have not gone to any gym. That means no insane amount of weights lying around, which would be hard to work with without a spotter anyway.  But what's gleaned from all the reading and videos online is the importance of intensity -- and yes all the rapid gains of these few months ...

01 Jul 2022   Replenish order of depleting supplement stock. Trying out the Sierra Fit BCAA unflavored-- a little bored with the current one that has electrolyte.   3 sets of dips in office... decide to break for the day as Sun-Thu was daily workout. Prepare for chest session tomorrow. 02 Jul 2022 Checked out The Supplement Warehouse before a short morning session. Prices seem good on some items.. will check out their protein range again. 20 pull ups (wish it was all from 1 hang :( tried out Pistol Squats-- farking hard but will incorporate it from now in my routine Diamond push ups as usual, 3 x 20 and a couple of light bicep curls... Evening-- Pullups again at the park. Another 20 more.. Feeling the sore 3 sets of deep dips... 10, 15 and 15 3 sets of 10x OZ Pull Ups 3 sets of half farked Dragon Flag-- 1st set struggled to lower legs down from vertical. Set 2 and 3 managed to find the core control and drop it down to 60-65 degrees but with only a few seconds hold. Saw a youn...

Been 2.5 months with the weight training now. Time to have a training log of sort apart from the run and heart rate monitoring on Excel. 25 Jun 2022 :  Tried to lift off into a planche. FAILED 1 x 40 'forward' pushups...     3 x 20 + 1 x 30 💎PushUps Cycle around estate looking for Pull-Up Bars Found an old school type bar where I can start training muscle ups... Tested out on it... 4 proper pull ups. Probably can do more. At least already better than 2 months ago. ...3 more sets of 20 💎PushUps Total 190 by 5:45pm... ____________________ 26 Jun 2022 :  Total around 100 push ups. Went for usual 6k run + a 1.7km wind down lap ____________________ 27 Jun 2022 Went to pull up and dip bars... 30 mins practicing various muscle up mini steps moves to get a hang of things. My cores is weak. Period. Came back hit the triceps...  feeling the BURN. Relentless continuous sets.. end with 3-4 more sets of pushups. Lost count how many 1hr 45min Workout Session--...

Too lazy to start off a fresh blog on Health and Fitness First thought -- working from home was the best thing to happen...    back in 2020 Restriction, lockdowns followed...all of that didn't affected me much However, I did have a problem with ... The Mirror . Or more precisely what I saw in it 80 blobbing kilo of unfitness staring back at me! drooped emaciated shoulders and a rounding 34-35" middle.  DAMN!. Few of us chatting online then was joking... we could either come out of this pandemic Fit or Fat... I was thinking... no need to wait, I'm already the latter even if some may not agree...  In fact it's worse than being outright obese having this bloody dad-bod shape taking place in front of my eyes...   ...and that's where all the running started. First one only 3-5km. 1-2x a week. My thoughts were that its kind of pathetic compared to the time I was doing ultra-marathons.  Tried a half-hearted resistance training session with the weights lying a...