rantOgram

This month reflection is a little longer as it's a recap of the entire year, not just Dec 2023  Last day of the year looked like this. 600 PushUps and 125km short... morning of 31 Dec 2023 Wished it ended with a bang completing everything on my "Daily Salad" menu... but the "outstanding" pushups were all that were done. Any attempt for even one last regular 6km run was aborted because of the weather. Looking back-- it's time to ask myself what's done, changed, improve and or regressed in this past 12 months?.. . on the things set out/ written down to do during 2023  Quite a list while things kept changing or added on as the months went by... While the year saw me getting  into a lot of weird stuff, the daily logging of the 6 fundamental exercises and running helps to foster the most important aspect for 2023 .  CONSISTENCY With this one word I don't need to look and think of  "Discipline", "Motivation" and a whole other array of f...

01 Jan 2024 Easy New Year Day Workout PullUps: 8, 8, 8, 8 LsCu: 6, 6, 6 🐲🚩: 8, 8, 8 Dips: 15, 15, 15 Superset:  35 AirSquats+ 20 💎PU ×  3   02 Jan 2024 🐲🚩: 10, 10,10 Pullups: 7, 7, 7, 7 (curving up) PullOver: 10kg x 10 LsCU: 7, 7, 7 PullOver: 10kg x 10 Superset CablePreachCurl.Tricep●☠️Crusher 5×10kg●15×25kg x1 5×20kg●15×25kg ×2 PreacherDBCurls 5×27lb/side 5×27lb/side>3×18lb/side x2 Superset BW.Dips●EzCurl (Narrow) 10●8×25kg x3 03 Jan 2024 🐲🚩: 10, 10, 10 PullUps: 8, 8, 8, 8, 8 Run: 6.0km, 5:54min/km, ❤️134 LsCU: 4+1 💎PU: 20, 20, 20, 20   04 Jan 2024 AirSquat: 50 Stretching LsCU: 7, 7, 7 7.PullUps●15Dips ×3   05 Jan 2024 N.PullUps: 10, 10, 8     06 Jan 2024 WarmUp Elbow Dips : 10,10, 10 PullUps: 5, 5, 5 Gym (Chest) Flat.BenchPress  ( myoreps testing.05 ) (20sec in betw),   ( orange  = almost fail) MYO-01@ 50kg: 15, 8, 8, 8, 8, 8 MYO-02@ 60kg: 12,  7,  6, 6,  6 , 5 DBPress (incline) 22.5kg x  12 (30⁰) ...

 As usual, things keep changing, the Chest and Myorepping article was a spinoff from the Creatine series... Today is the second writeup on Chest program at the gym. It turns out to be more difficult than first thought. As such, I added another table that removes any warmup and machine exercises data out of the equation. Overall the raw data table... Orange = last rep close to failure. Red = ...to failure point   Chest Day Main Course Progressive overload on BenchPress myorepping is via increasing reps and sets rather than weight now.   For DumbellPress its all three :- weight, sets and load but it won't be happening all at the same time with each successive session. Yesterday just happened to be a good day to nail all three.   PullOvers aren't exactly a main exercise but has been inserted to open up the various muscle and help re-set the shoulders and scapula after all the pressing motion.    The Round the World ( RTW ) is really more of an endurance-...

    November, a month of Dragon Flags, Dragon Flags and more Dragon Flags. Decided to do a full month of 30 reps for 30 mornings. Only realized much later that I had been doing it wrong in the past one over year.  At least the base strength from what I had been doing served well when the form was corrected. But would have to regress a little in terms of the reps/ set... probably gonna take another month to comfortably get back to the usual 10/set x 3... The issue is being unable to gauge the body-legs alignment when doing which often ends up with a more than desired hinging of hips towards the end of a set.  As the ROM is considerably lesser with the body-legs in a straight line, in a bid to do "more" that's where the hip hinging occurs. 7-8 is about all the max good form reps that can held at this point before the scapula and hand grip slips thus having at least to re-set before continuing. Anyway the whole point of more DF is using that to stage and prep for other ...

01 Dec 2023 PullUps: 10, 8, 8 Flt back to SG 02 Dec 2023 Run: 4.08km, 5:54/km, ❤️138 PullUps: 10, 8, 8, 8, 5, 5, 5, 5 03 Dec 2023 Proprioception Training 1 hr 💎PU: 25, 25, 25, 25 04 Dec 2023 LsCU: 5, 5, 5, 5 Str.Bar.Dip: 15, 15, 15 ☠️CrusherPU: 5,5 ,5 Pullups: 10, 8, 8, 5, 5, 5 (7:30min) AirSquat: 35, 35, 35 BalanceBoard: 20 mins 05 Dec 2023 Elbow Dips:10,10, 10 Gym (Back) Deadlift (myorepping) 40kg x 15 (warmup) 60kg x 12 (warmup)  (myorepping, 20 sec interval) 60kg x 10, 06, 06, 06, 05 Lats Pulldown 45kg x 15 54kg x 10 64kg x ( 6 )  64kg x ( 6 +1) 68kg x 04   64kg x ( 07   + 1 partial)  drop to 54kg x 03 Seated.Cable.Row 45kg x 15 50kg x 12 54kg x 10 Dumbbell Row 15kg x 10 20kg x 10 25kg x 10 PullUps : 8, 6 8, 7, 8, 6 06 Dec 2023 Run: 7.22km 07 Dec 2023 🐲🚩: 10, 10, 10 Str.Bar.Dips: 15, 15, 15 Pullups: 10, 10, 10, 10 Break 08 Dec 2023 🐲🚩:10, 10, 10 LsCU: 5, 5, 5, 5, 5 ☠️Crusher.PU: 7, 7, 10 Stretching 20 mins Bal.Trg: 30 min FloatingSquat: 5 x 5 09 D...