rantOgram

01 Feb 2023 Morning (5min) AirSquats: 35,35 🐲Flag: 5   Evening (~20mins) Pullups: 16,12,10,7, 38in3 (07:05), 45in4 (08.55) Airsquats: 35,35,35 💎PU: 25,25,20 PikePU: 10,10,10   02 Feb 1 hr workout session @ office   Pullups: 10,7,6,13 L-sitChinUps: 5,5,5 💎PU: 25 AirSquats: 95 🐲Flag: 7     03 Feb Stretching, Wall-HS and Crow Pose practice (45 mins), Weighted-leg.raise.dips https://www.instagram.com/p/CoM8WKPPyov/   Pullups: 10,10,10   04 Feb Pullups:    05 Feb 7:30 Light Brekkie Deadhang: 52s, 55s, 47s Superset stretching: 30min   11:15 Second brekkie Last morn/ noon workout (bad idea) Dip L-sits: 3x5sec  L-sitChinUps: 7,7,7,7 🐲Flag: 10,10,10  Pullups: 11,9,9,9,9 PikePushUps: 12,12,12,12 💎PushUp: 20,20,10,25     06 Feb Pullups: 7     07 Feb Overnite trip to factory   Pullups: 15, 12, 11, 10 🐲Flag: 7,7,7 PikePU: 12,12,12,12 AirSquats: 35,35,35    08 Feb Back late from fty trip   ...

The biggest battle is still with the Ego. Had to mumbled the daily reminder "Form Over Reps" under my breath as the reps start adding up in each exercise. Then there is the change in goals and targets this year-- start practicing on handstands and frog/ crow pose. Skills training splits.. Strength training is still needed of course.   Muscle-ups training will have to wait till the new pullup stand is here next month. In any case I reckon all of these is really gonna need some strong shoulders work first.   After a few practices, I decided starting planche will just have to wait even longer until I can do all the rest. In addition core will have to be buildup further especially on anything with L-sits involved. Be it doing it with dips, pull or chin ups...   Basic "Daily" Fundamentals remain: Pullups L-sitChinUps Diamond Pushups Dips DragonFlags AirSquats  No change. But in addition PikePushUps - for all the shoulder strengthening in above mentioned moves  "Isn...

01 Jan 2023 Experiment 001/23- debunking carbo loading myth and calisthenics leg training as efficiency instead of regular cycling.  http://rant-o-gram.blogspot.com/2023/01/expt-00123-no-carbo-ride.html?m=1 Ride: 126-128km   Pullups: 10 02 Jan 2023 Break Pullups: 22   03 Jan 2023 Not a good day with all the news on the first day back to work. BUT THE SHOW MUST GO ON... Pullups: 10, (8,8,8)... all Hi pulls DPU: 30,30,25,20 DF: 7,5,5,5 Superset: (5L-sitChinUps + 40sec HB Hang) x2 HollowBody Hold- ~20-30 sec x 5 04 Jan 2023 Another non stop workday ... Just maintenance this evening Pullups: 4,6,10,10 - Hi-Pulls DPU: 30,25,20,20 NormalPU: 20,20,21 AirSquats: 35,35,35   05 Jan 2022 Break   06 Jan 2023 Maintenance session after another overloaded day  Pullups: 10,10,10,11 Dips: 20,15,20,15 AirSquats: 35,35,35,35 DPU: 25, 20, 20   07 Jan 2023 Run: 6.32km Pullups: 10,10,10   08 Jan 2023 Feeling lethargic... Fitness Park 1 .. for M. Up training and Pullup...

  Ending the 125km New Year Day Ride with some pullups past midnite on the 2nd Jan A "zero carb" day lasted 115km before caving in to a couple of roti plaster at Changi Point, 11:30pm Got a text last week from my bubbly friend, Giles, aka The PCN King for a 125km ride on New Year's Day. Quickly answered to a yes, forgetting I haven't been riding in over a YEAR!.. Yea, there were a few scraggly short rides in 2022, nothing worth mentioning. The lapse on pedal time like running was due to the strength training taking up most days since Apr... Saddled up on 30 Dec for a 55km ride to Changi and back... Surprisingly, was able to keep up to my old average pace under the same usual condition at this "test" stretch on my dodgy gravel bike ...still on chunky 40c tires.  Was thinking during the ride how much of the daily squatting regime since October has contributed to keeping up now as while pushing against the dreaded 5pm headwind at Coastal Road. Cardio was certai...

Just find it's rather distracting taking pics all the time though that's an essential part of charting progression. Chopped up whatever was on the phone for the above which I reckon pretty much sums things up No, its definitely not some earth shaking transformation or social media influencer type commercial posting with a title like " How to gain 50 pounds of muscle mass in 10 months " or "Losing 200 pounds in 1 year". Physical aesthetic was one of the main initial motivation to get back into fitness but as things progressed... ...my long term personal fitness SMART Goal has been changed and remained since penning it down as:  To minimize the possibility of being a burden to anyone in time by maximizing on fitness and good nutrition on a daily basis from now on.    What follows is a really monotonous wordy account on making these life-changing decision(s)..  A journey of many things learned. Mistakes made leading back to ever more researching and discovery ...

 18 Dec -- ...have not started drafting anything for this month's reflection .   The chronic fatigue after Covid is REAL, like what many had told me! Another 13 days before the year draws to a close. Looking through my training log since Jul and having came up with various intermediate markers along the way, I decided to add my final goal last month --   Complete 5000 pullups by 31 Dec 2022. The one exercise I can say that has been the main impetus kick starting everything since Apr this year. And quite literally the "daily driver" in my workouts is -  PULLUPS . A great compound exercise which is definitely one of the primary pillars of upper body calisthenics fundamentals. The other two being dips and pushups. However my own story with pullup and why its rather personal goes back for more than 40 years... but that's something for another time perhaps.   Looking good... from daily average to monthly tallies. Jul -     483  (kickoff mont...

1 Dec 2022 PullUps (L-sit): 4 x 5  2 Dec 2022 Break 3 Dec 2022 💎PU: 30,30,30,30,30,25 DIPS: 20,20,(18+2),20 Pullups: (12,12,(10+1),9),12 L-sitChinUps: 5 Continued with rubbing out elbow joint and forearm and lower part of biceps before sleep Idea is to increase blood circulation after the arm pump from workout. 4 Dec 2022 PullUps: 10,10,11,10,10 (in the evening when elbow pain totally gone. done with much less effort than usual) Woke up feeling rather stiff and sore all over. Keep rubbing like the night before and also did some for the back of neck with the "gua-sa" thingie   By evening, the soreness and tightness that usually accompanied the medial area of elbow is gone Soreness at the back of elbow is gone as well.. Arms able to position at 180 degrees with bicep flex without discomfort   5 Dec 2022 PARIS Chest/ Tri: Hotel Gym 🐲F: 8,6,6 AirSquats: 35,35,35,35 6 Dec 2022 Light Tricep with UniTree 💎PushUps: 25,25,20,20,30 AirSquats: 35,35,35,35 7 Dec 2022 Light Triceps...