rantOgram

01 Nov 2023 🐲🚩: 10, 10, 10  [  m30×30D-NovSubP   ] BalanceBoard.Sh.Disloc: 11, 18,   13, 12  (last 2 sets@1.2m width) PullUps: 10, 8, 8, 7, 7 [7:40min] BalanceBoard💎PushUp: 10, 10, 10 💎PushUp: 25, 25, 25 02 Nov 2023 🐲🚩: 10, 10, 10  [  m30×30D-NovSubP   ] LsCU: 7, 7, 7, 7 AirSquat: 35, 35, 35, 35 Yoga (Yin) Str.Bar.Dips: 15, 15, 15 Pullups: 10, 10, 8 1st time all 4 sets of LsCU with arms fully extended. Still need to work on minimizing rear tilt and tighter hold on legs throughout... 03 Nov 2023 🐲🚩: 10, 10, 10 [  m30×30D-NovSubP  ] Run: 6.01km, 6:00/km, HR139  PullUps: 8, 8, 8, 8, 8 New shoes- Saucony PWRrun+, max cushion, moderate stability. But feels less cushioning and definitely less forward spring from rebound than Xtep. But stability and heel support (bottom to sides) is much more evident. 04 Nov 2023 🐲🚩: 10, 10, 10  [  m30×30D-NovSubP   ] DipBarRows: 10, 10, 10, 10 Elbow Dips: 7, 8, 9 @Gym: Arms ...

01 Oct 2023 Stretch and Mobility -- 30 min  Compounding BalanceBoard and Proprioception training - 30min PullUp: 8, 8, 8 🐲🚩: 8, 8, 8, 8 Superset [7 LsCu + 35 AirSquat]   x3 Dips: 10, 15, ( 14 +1) Arms sess from yday was super intense 02 Oct 2023 PullUps: [10, 10, 10, 9 <8min ],  5, 4 AirSquat: 50, 50, 50 🦐Squat: 8/s. x3 R²DeepPU: 15, 15, 15, 15   03 Oct 2023   Shoulder. mobility: 15min Superset: [20 Dips+8 LsCU]  x3 Run: 4.03km, 5'54"/km, ❤️132 PullUps: 8, 7, 7 Dips: 15, 15, 15 🐲🚩: 8, 8   04 Oct 2023   Gym (Legs) BBSquat 12 x 50kg,  10  x 60kg 10 x 60kg,  07 x 70kg 08 x 60kg LegPress 15 x 40kg, 15 x 70kg 15 x 90kg, 10 x 110kg Goblet Squat+24"BoxJump [16kg x 25. + 10 [+2x3kgDB]] ×3 PullUp : 8, 8, 8 05 Oct 2023   Gym (Chest) MachineChestPress (warmup)   80lb x 20,   100lb x 20,  120lb x  15,   130lb x 10 PullUps : 12 10 BenchPress ( myoreps testing. Need to calibrate load range fo...

DISCLAIMER : A heuristical analysis comparing 2 very similar Arms Day session with the latter after a dose of creatine an hour before commencing. Lacking in any kind of big data and good sampling size. Reps and total weight moved increased on 30 Sep 2023 over 02 Sep 2023. A positive correlation to usage of creatine. However fatigue level accumulation of last few days before each of these cannot be objectively factored. Recovery from strain injuries leading to possibly better performance on 30 Sep cannot be quantified. No specific conclusions can be drawn at this point. 02 Sep - No creatine.  30 Sep - ~3.5gram of creatine 1 hour before workout. Workout session ~similar on both days (11:30am - 1:45pm). Fonts in red yesterday indicate working to FAILURE either in reps and or weight used (similar indication not available for 02 Sep log)   Tried to replicate 02 Sep routine yesterday but walking on the way to the gym was some Elbow Dips and followed by a set of pullups before star...

Report Card time again ... 3 Quarters of 2023 just lapsed. Just a quick glance basing on the overall and average numbers now.   PUSH, PULL, DIP-- the UpperBod Trinity PULLUP: Surprisingly, monthly pullup average has remained very consistent with a +/- of just around 7, despite my best efforts to reduce quantities this year due to various reasons. While numbers stay the same-- weighted pullups were also added since ~ May 2023. 2022 had more fluctuations in the months which ranged as wide as 483 at the start in Jul to 1091 in Dec when going ballistic after Covid to reach a total of 5000 before the year end. 2023 Jan-Sep has been more consistent in month to month figures and vary between 727 - 976... averaging ~830. "What! 12.5K pullups but less than 15.5K pushups?..." PUSHUPS: Overall, my pushups never seemed to be in a greater quantity as justified by the difficulty level, compared to pullups.  While there has always been a greater emphasis and my mind gravitating towards pul...

01 Sep 2023 PullUp[+10kg]: 7,8,7,6,6,5,(1+2) PullUP: 10, 8, 7 Run: 6.02km, 5'54/km,  ❤️138     02 Sep 2023 Gym: Arms Superset RopeDown + Ez Curl 15 x 27kg + 15 x 15kg 15 x 27kg + 15 x 20kg 15 x 27kg + 15 x 20kg Tri-EZ☠️Crusher+ 15 x 15kg  15 x 20kg +5 15 x 25kg +5 Tri-DB.OverHeadPress 15 x 15kg   20 x 20kg 13 x 25kg   08 x 30kg 12 x 25kg RevEZCurl (forearm, brachialis) 15 x 15kg 15 x 17.5kg DB.HammerCurl 10/s x 12.5kgx x 3 RevTriPull 15 x 18kg x 3 Superset [12 Dips 5 ChinUp] x 3 DB.BicepCurl 10/s x 08kg     10/s x 10kg 10/s x 12.5kg  10/s x 12.5kg   03 Sep 2023 Gym (Legs) LegPress 15 x 40kg,    15 x 60kg 15 x 80kg,    15 x 100kg BBSquat 10 x 40kg,   08 x 60kg 08 x 60kg,  07 x 70kg PullUp : 10, 15,10 Goblet Squat+24"BoxJump 12kg x 25. + 05j 16kg x 25  + 05j 16kg.x 25  + 10j Run : 4.02km, 5'48/km, ❤️128 🐲🚩: 10, 10, 8 PullUps : 9, 7, 7, 6 04 Sep 2023 Hotel Room PullUp : 10, 5, ...