Author Archives: dennisoh

032925

Posted on March 29, 2025 by dennisoh

Upper Body (Chest, Back, Shoulder) Hypertrophy

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032825

Posted on March 28, 2025 by dennisoh

Run to gym Superset 3-2-1-3-2-1Deadlift – 80-85-90-85-90-95Push Press – 50-55-60-55-60-65(f)-65(f) Run 10mins1.6KM Time Trial (Not Max) 7:10 | 158 BPMWalk back home

Posted in Cardio, Running, Strength | Leave a comment

032725

Posted on March 27, 2025 by dennisoh

45min Zone 2Distance 6.84 kmPace 6:34 /km130 BPM

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032625

Posted on March 26, 2025 by dennisoh

Run to gym Super setFront Squat 3-2-1-3-2-1 @60,65,70,65,67.5, 72.5(f)Bench Press 3-2-1-3-2-1 @60,62.5,65,62.5,65,67.5 5R:30 Wall Balls (7KG)30 Cal RowTime: 24:37 Walk back to gym

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032425

Posted on March 24, 2025 by dennisoh

2 Hour Long Run @ Langkawi17.79KM | 6:45/KM Pace | 131 BPM |182SPM

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032125

Posted on March 21, 2025 by dennisoh

Upper Body Hotel Workout

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032025

Posted on March 20, 2025 by dennisoh

7k Recovery Run in Langkawi – 1h 2 mins | 8:55/KM Pace | 103BPM

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031825

Posted on March 18, 2025 by dennisoh

Deadlift 5-3-1-5-3-1 Push Press 3-2-1-3-2-1 Forgot to log! Forgot weight! Assault Bike 100 cals for time 12m EMOM60s 45s max cal bike60s max power cleans @45KG60s rest PMZone 2 Indoor Bike – 107 BPM

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031725

Posted on March 17, 2025 by dennisoh

75Min Run – Zone 210.95KM | 6:51/km | 178SPM |129BPM PM90min Indoor bike – 100BPM

Posted in Aerobic Base, Cardio, Running | Leave a comment

031625

Posted on March 16, 2025 by dennisoh

AM:90min Easy Run – 11.10KM, 174SPM, 125BPM PM:60m EMOM10cal ski10 cal row10m sled push Increase weight every 10min50,75,100,125,150KG

Posted in Aerobic Base, Cardio, Running | Leave a comment