rantOgram

Finally or dreadfully? -- The birthday month is here again. Was contemplating a Murph Challenge for the longest time. Started thinking about it again and started working out mentally what is needed... a "No Training" Birthday Murph Challenge. To be honest, I wasn't very convinced if I could make it. Then there is the consideration of doing just bodyweight or with a 20lb vest. And how to load it up to 20lb as my fixed vest at home is only 5kg (11lb). "No training" just means it will be relying on whatever has been built up from my daily workouts of the past 2 years. No specific training for the challenge. Kinda like what was done for my first Spartan Sprint last year. Comparing to the Spartan event last August, the assessment is having better strength endurance, helped by less chronic injury baggage by now. Namely the left shoulder and both elbows. In a way these "no training" self-challenges is justa way to gauge how far the consistency of regular wor...

01 May 2024 Break 02 May 2024 Yin Yoga 🐲🚩: 10 NeutralPullup: 10, 10, 10 03 May 2024 Morning: 🐲🚩: 12, 12, 12 Noon: PushUp: 25, 25, 25, 25 Evening: LsCU: 5,5,5,5,5,5,5,5,5,5 04 May 2024 PullUp: 5  x12 (EMOM) Press Lsit: 30 s to 5 LsChinUp:   ×2 05 May 2024 Elbow Dips : 10 × 3 BackRows : 10 × 2 Gym (Chest)     ( orange =almost fail),  ( red =failure pt) Flat.BenchPress   ( myoreps ) 40kg × 15 MYOREP-01@ 50kg: 15, 8, 8, 8, 8, 7 MYOREP-02@  60 kg: 10 5, 6, 6, 7,  50kg × 10, 10 40kg ×  15, 12 LsCU : 7 DBPress (incline15⁰) 25kg × 5 25kg × 6 22.5kg × 9 20kg × 10 Alternating.DBPress (incline15⁰) 15kg × 7, 7 Round The World  15 Dip,  7  Pullup,   12 Std.P U   15 Dip,  7  Pullup,   10 Std.P U  15 Dip,  7  Pullup,   7+2+1   Std.P U  15 Dip,  7  Pullup,   10 Std.P U   12+2+1 Dip,  7  Pullup,   10 Std.P U   06 May 2024 Ru...

Going with more regulated reps per set rather than all-out max sets for awhile now. Wincing shoulder pain are largely gone but seems like there is a loss of joint mobility overall.  Even with running, steps seems smaller and something I can't quite figure with the left shoulder. Not due to pain but just seems a lot weaker. Can be felt from bicep curls to bench-press! Had a total failure during chest session doing dumbbell press at the gym this month.  While somewhat recovered by May, but I can't seem to move beyond 25kg! Was doing up to 32.5kg earlier this year.  Similar but not as bad was the barbell myo-repping that saw the usual 60kg dropped to about only half set worth at one time.  Just continued with daily dose of body weights mostly in second half of the month. 3 consecutive gym days during company trip to Korea but all "lite" sessions. Followed by another 2 day factory trip. This brings things to last few days of April.  By now there is a certain level o...

First it was a bit of mulling in Feb wondering how the long EU road trip (15 days) is gonna affect March workout. Kicked off the month by continuing the slow L sit PullUp training method started in end Feb. Despite the incessant flying and driving during the 2 weeks overseas-- rep wise didn't fare so bad and actually had the most "bar" and gym time out of all the past two years of traveling... "Bar" as in pullup and dip bars of course. Have stayed alcohol-free despite all the meals and airport hopping time... But the 28500km trip spanning 5 countries took a toll as fatigue level compounded upon return. The March heatwave in SG wasn't helping things either. Because of this, missed the mark on a few of the "Daily-Salad" items... no big deal though. Last day of Mar, time for the "Quarterly No Training" 2.4km Run. Looks like I'm back close to the best timing I gotten in the past ~ 2 yrs. But now thinking if I should really put in some ef...

01 Apr 2023 LsCU: 6, 6, 6, 6, 5 [6:52] PullUps: 12, 11, 7 PullUps [10kg] : 4, 5, 4, 3 02 Apr  🐲🚩: 10 × 3 (morning in office) Evening 47min workout   Controlled Tempo LsitPullUp: 03 x 6sets   Superset  [ 15 .Dips- 05. PullUps ]   ×7sets Alt.DB.Bicep.Curl: 10×18lb  ×3sets Alt.DB.Hammercurl 27lb × 10,   27lb × 11 > >>18lb x 10 💎PU: 20, 10,  10 Incl.💎PU: 20, 20   Energy wise- feeling more recovered today after initial slow start with the LsitPulls. Longer rest between exercises but short rest between sets of same. 03 Apr DoubleLunchDay Run: 6.01km,  6:18/km,  avg❤️HR126 PullUps: 7, 7, 7, (5+1+1), (6+1), (5+1) 04 Apr LsCU: 7, 7, 7, 6+1 🐲🚩: 10, 9+1, 10 Yin Yoga PullUps: 8, 8, 8, 8 05 Apr PullUps: 8, 8, 8 AirSquats: 70, 70 LsCU: 5, 5, 5 BgSpl.Sq: (10, 10, 10) ×2 Back late from meeting 06 Apr MBR Platform Dismantling Day 07 Apr Run: 7.7km, 6:17/km, avg❤️135, m❤️148 PullUps: 3L ×2, (3L2N) ×6 = 36 CossackSquat: 12 × 5 💎PU...

01 Mar 2024 💎 PU: 25, 25, 25 Deadhang: 1:22,  1:15,  0:50 Slo.L-Pulls: 1 ×7 Slo.L-Pulls. [7.5kg] : 1 ×3 Dips: 15, 15, 15, 15 02 Mar 2024 🐲🚩: 12, 10 1 Arm PushUp tryout Elbow Dipz: 12, 10, 12 (warmup) @Gym: Arms Day { RopeDown} + [EzCur l.Narrow+Wide] {22× 32kg} + [20+08 x 20kg] {20× 36kg} + [20+08 x 20kg] { 15 × 41kg} + [15+08 x 20 kg] Tri-EZ☠️Crusher: [Narrow+Wide] [20+8] x 20kg,   [15+ 5 ] x 30kg,   [15+ 6 ] x 30kg DB.BicepCurl (semi dropsets) 12/s x 12.5kg  12>>08/s x 15>>10kg 07>> 03 >>05/s  x 15>>12.5>>10.0kg Tri-DB.OverHeadPress 18×20kg,  15 ×25kg,    15 ×25kg .    Superset Finisher Pulls●Dips:  [07●15] × 5 Total 35 PullUps, 75 Dips 03 Mar 2024 LsitChinUps :7, 7, 7 (warmup) Gym (Back) Deadlift 40kg x 15 (warmup) (myorepping, 20 sec interval) 60kg x 08, 06, 04, 05, 05, 05, 04 Lats Pulldown (V-handle) 45kg x 10     54kg x 10 64kg x 09     68kg x ...