Exercise Log 2023

Hybrid routine

2023

1. week, January

• Mon 02: 7 tibetans, pushup 2×10, leg raise 2×10
• Tue 03: 7 tibetans, pullup 2×5, squats 2×20
• Wed 04: 7 tibetans, bridge 1×10, twist 1×60
• Thu 05: 7 tibetans, pushup 2×10, leg raise 2×10
• Fri 06: 7 tibetans, pullup 2×5, squats 2×10 + 13kg
• Sat 07: 7 tibetans, bridge 1×10, twist 1×60
• Sun 08: 7 tibetans

2. week, January

• Mon 09: 7 tibetans, pushup 2×10, leg raise 2×10
• Tue 10: 7 tibetans, pullup 2×5, squats 2×20
• Wed 11: 7 tibetans, bridge 1×10, twist 1×60
• Thu 12: 7 tibetans, pushup 2×10, leg raise 2×10
• Fri 13: 7 tibetans, pullup 2×5, squats 2×20
• Sat 14: 7 tibetans, bridge 1×10, twist 1×60
• Sun 15: 7 tibetans

3. week, January

• Mon 16: 7 tibetans, pushup 2×10, leg raise 2×10
• Tue 17: 7 tibetans, pullup 2×5, squats 2×20
• Wed 18: 7 tibetans, bridge 1×10, twist 1×60
• Thu 19: 7 tibetans, pushup 2×10, leg raise 2×10
• Fri 20: 7 tibetans, pullup 2×5, squats 2×20
• Sat 21: 7 tibetans, bridge 1×10, twist 1×60
• Sun 22: lurgy

4. week, January

• Mon 23: 7 tibetans, pushup 2×10, leg raise 2×10
• Tue 24: unwell
• Wed 25: unwell
• Thu 26: 7 tibetans, pushup 2×10, leg raise 2×10
• Fri 27: 7 tibetans, pullup 2×5, squats 2×20
• Sat 28: 7 tibetans, bridge 1×10, twist 1×60
• Sun 29: 7 tibetans

5. week, February

• Mon 30: 7 tibetans, pushup 2×10, leg raise 2×10
• Tue 31: 7 tibetans, pullup 2×5, squats 2×20
• Wed 01: 7 tibetans, bridge 1×10, twist 1×60
• Thu 02: 7 tibetans, pushup 2×10, leg raise 2×10
• Fri 03: 7 tibetans, pullup 2×5, squats 2×20
• Sat 04: 7 tibetans, bridge 1×10, twist 1×60
• Sun 05: 7 tibetans

6. week, February

• Mon 06: 7 tibetans, pushup 2×10, leg raise 2×10
• Tue 07: 7 tibetans, pullup 2×5, squats 2×20
• Wed 08: 7 tibetans, full bridge 1×5, twist 1×60
• Thu 09: 7 tibetans, pushup 2×10, leg raise 2×10
• Fri 10: 7 tibetans, pullup 2×5, squats 2×20
• Sat 11: 7 tibetans, full bridge 1×5, twist 1×60
• Sun 12: 7 tibetans

7. week, February

• Mon 13: 7 tibetans, pushup 2×10, leg raise 2×10
• Tue 14: 7 tibetans, pullup 2×5, squats 2×20
• Wed 15: 7 tibetans, full bridge 1×5, twist 1×60
• Thu 16: 7 tibetans, pushup 2×10, leg raise 2×10
• Fri 17: 7 tibetans, pullup 2×5, squats 2×20
• Sat 18: 7 tibetans, full bridge 1×5, twist 1×60
• Sun 19: 7 tibetans

8. week, February

• Mon 20: 7 tibetans, pushup 2×10, leg raise 2×10
• Tue 21: 7 tibetans, pullup 2×5
• Wed 22: 7 tibetans, full bridge 1×5
• Thu 23: 7 tibetans, pushup 2×10, leg raise 2×10
• Fri 24: 7 tibetans, pullup 2×5, squats 2×20
• Sat 25: 7 tibetans, full bridge 1×5
• Sun 26: 7 tibetans

9. week, March

• Mon 27: 7 tibetans, pushup 2×10, leg raise 2×10
• Tue 28: 7 tibetans, pullup 2×5
• Wed 01: 7 tibetans, full bridge 1×5
• Thu 02: 7 tibetans, pushup 2×10, leg raise 2×10
• Fri 03: 7 tibetans, pullup 2×5, squats 2×20
• Sat 04: 7 tibetans, full bridge 1×5
• Sun 05: 7 tibetans

10. week, March

• Mon 06: 7 tibetans, pushup 2×10, leg raise 2×10
• Tue 07: 7 tibetans, pullup 2×5, squats 2×20
• Wed 08: 7 tibetans, full bridge 1×5
• Thu 09: 7 tibetans, pushup 2×10, leg raise 2×10
• Fri 10: 7 tibetans, pullup 2×5, squats 2×20
• Sat 11: 7 tibetans, full bridge 1×5
• Sun 12: 7 tibetans

11. week, March

• Mon 13: 7 tibetans, pushup 2×10, leg raise 2×10
• Tue 14: 7 tibetans, pullup 2×5, squats 2×20
• Wed 15: 7 tibetans, full bridge 1×5
• Thu 16: 7 tibetans, pushup 2×10, leg raise 2×10
• Fri 17: 7 tibetans, pullup 2×5, squats 2×20
• Sat 18: 7 tibetans, full bridge 1×5
• Sun 19: 7 tibetans

12. week, March

• Mon 20: 7 tibetans, pushup 2×10, leg raise 2×10
• Tue 21: 7 tibetans, pullup 2×5, squats 2×20
• Wed 22: forgot
• Thu 23: 7 tibetans, pushup 2×10, leg raise 2×10
• Fri 24: 7 tibetans, pullup 2×5, squats 2×20
• Sat 25: 7 tibetans, full bridge 1×5
• Sun 26: 7 tibetans

13. week, March

• Mon 27: 7 tibetans, pushup 2×10, leg raise 2×10
• Tue 28: 7 tibetans, pullup 2×5, squats 2×20
• Wed 29: 7 tibetans, full bridge 1×5
• Thu 30: break
• Fri 31: break
• Sat 01: break
• Sun 02: break

14. week, April

• Mon 03: 7 tibetans, pushup 2×10, leg raise 2×10
• Tue 04: 7 tibetans, pullup 2×5, squats 2×20
• Wed 05: 7 tibetans, full bridge 1×5
• Thu 06: 7 tibetans, pushup 2×10, leg raise 2×10
• Fri 07: 7 tibetans, pullup 2×5, squats 2×20
• Sat 08: 7 tibetans, full bridge 1×5
• Sun 09: 7 tibetans

15. week, April

• Mon 10: pushup 2×10, leg raise 2×10
• Tue 11: 7 tibetans, pullup 2×5, squats 2×20
• Wed 12: 7 tibetans, full bridge 1×5
• Thu 13: break
• Fri 14: break
• Sat 15: 7 tibetans
• Sun 16: break

16. week, April

• Mon 17: break
• Tue 18: 7 tibetans, pushup 2×10, leg raise 2×10, pullup 2×5
• Wed 19: break
• Thu 20: break
• Fri 21: 7 tibetans, pushup 2×10, leg raise 2×10, pullup 2×5
• Sat 22: break
• Sun 23: break

17. week, April

• Mon 24: 7 tibetans, pushup 2×10, leg raise 2×10
• Tue 25: 7 tibetans, squats 2×20, pullup 2×5
• Wed 26: unwell
• Thu 27: ?
• Fri 28: ?
• Sat 29: ?
• Sun 30: ?

18. week, May

• Mon 01: 7 tibetans, pushup 2×10, leg raise 2×10
• Tue 02: 7 tibetans, pullup 2×5, squats 2×20
• Wed 03: 7 tibetans, full bridge 1×5
• Thu 04: 7 tibetans, pushup 2×10, leg raise 2×10
• Fri 05: 7 tibetans, pullup 2×5, squats 2×20
• Sat 06: 7 tibetans, full bridge 1×5
• Sun 07: 7 tibetans

19. week, May

• Mon 08: 7 tibetans, pushup 2×10, leg raise 2×10
• Tue 09: 7 tibetans, pullup 2×5, squats 2×20
• Wed 10: 7 tibetans, full bridge 1×5
• Thu 11: 7 tibetans, pushup 2×10, leg raise 2×10
• Fri 12: break
• Sat 13: break
• Sun 14: break

20. week, May

• Mon 15: break
• Tue 16: 7 tibetans, pullup 2×5, squats 2×20
• Wed 17: 7 tibetans, full bridge 1×5
• Thu 18: 7 tibetans, pushup 2×10, leg raise 2×10
• Fri 19: 7 tibetans, pullup 2×5, squats 2×20
• Sat 20: 7 tibetans, full bridge 1×5
• Sun 21: lazy

21. week, May

• Mon 22: 7 tibetans, pushup 2×10, leg raise 2×10
• Tue 23: 7 tibetans, squats 2×20, pullup 2×5
• Wed 24: 7 tibetans, full bridge 1×5
• Thu 25: 7 tibetans, pushup 2×10, leg raise 2×10
• Fri 26: 7 tibetans, squats (+12kg) 2×10, pullup 2×5
• Sat 27: 7 tibetans, full bridge 1×5
• Sun 28: 7 tibetans

22. week, June

• Mon 29: 7 tibetans, pushup 2×10, leg raise 2×10
• Tue 30: 7 tibetans, squats (+12kg) 2×10, pullup 2×5
• Wed 31: 7 tibetans, full bridge 1×5
• Thu 01: 7 tibetans, pushup 2×10, leg raise 2×10
• Fri 02: 7 tibetans, squats (+12kg) 2×10, pullup 2×5
• Sat 03: 7 tibetans, full bridge 1×5
• Sun 04: lazy

23. week, June

• Mon 05: 7 tibetans, pushup 2×10, leg raise 2×10
• Tue 06: 7 tibetans, squats (+12kg) 2×10, pullup 2×5
• Wed 07: 7 tibetans, full bridge 1×5
• Thu 08: 7 tibetans, pushup 2×10, leg raise 2×10
• Fri 09: 7 tibetans, squats (+12kg) 2×10, pullup 2×5
• Sat 10: 7 tibetans, full bridge 1×5
• Sun 11: 7 tibetans

24. week, June

• Mon 12: 7 tibetans, pushup 2×10, leg raise 2×10
• Tue 13: 7 tibetans, squats (+12kg) 2×10, pullup 2×5
• Wed 14: 7 tibetans, full bridge 1×5
• Thu 15: 7 tibetans, pushup 2×10, leg raise 2×10
• Fri 16: 7 tibetans, squats (+12kg) 2×10, pullup 2×5
• Sat 17: 7 tibetans, full bridge 1×5
• Sun 18: 7 tibetans

25. week, June

• Mon 19: lazy
• Tue 20: lazy
• Wed 21: lazy
• Thu 22: lazy
• Fri 23: lazy
• Sat 24: lazy
• Sun 25: 7 tibetans

26. week, June

• Mon 26: 7 tibetans, pushup 2×10, leg raise 2×10
• Tue 27: 7 tibetans, squats 2×15, pullup 2×5
• Wed 28: 7 tibetans, full bridge 2×5
• Thu 29: 7 tibetans, pushup 2×10, leg raise 2×10
• Fri 30: 7 tibetans, squats 2×15, pullup 2×5
• Sat 01: 7 tibetans, full bridge 2×5
• Sun 02: 7 tibetans

27. week, July

• Mon 03: lazy
• Tue 04: lazy
• Wed 05: lazy
• Thu 06: lazy
• Fri 07: lazy
• Sat 08: lazy
• Sun 09: lazy

28. week, July

• Mon 10: lazy
• Tue 11: lazy
• Wed 12: lazy
• Thu 13: lazy
• Fri 14: lazy
• Sat 15: lazy
• Sun 16: lazy

29. week, July

• Mon 17: lazy
• Tue 18: lazy
• Wed 19: lazy
• Thu 20: lazy
• Fri 21: lazy
• Sat 22: lazy
• Sun 23: lazy

30. week, July

• Mon 24: lazy
• Tue 25: lazy
• Wed 26: lazy
• Thu 27: lazy
• Fri 28: lazy
• Sat 29: lazy
• Sun 30: lazy

31. week, August

• Mon 31: lazy
• Tue 01: lazy
• Wed 02: lazy
• Thu 03: lazy
• Fri 04: lazy
• Sat 05: lazy
• Sun 06: meditate 60

32. week, August

• Mon 07: meditate 60
• Tue 08: meditate 60
• Wed 09: meditate 60
• Thu 10: meditate 60
• Fri 11: meditate 60
• Sat 12: lazy
• Sun 13: lazy

33. week, August

• Mon 14: lazy
• Tue 15: lazy
• Wed 16: lazy
• Thu 17: lazy
• Fri 18: lazy
• Sat 19: lazy
• Sun 20: lazy

34. week, August

• Mon 21: 7 tibetans
• Tue 22: 7 tibetans
• Wed 23: 7 tibetans
• Thu 24: 7 tibetans
• Fri 25: 7 tibetans
• Sat 26: 7 tibetans
• Sun 27: 7 tibetans

35. week, August

• Mon 28: lazy
• Tue 29: lazy
• Wed 30: lazy
• Thu 31: lazy
• Fri 01: lazy
• Sat 02: lazy
• Sun 03: lazy

36. week, September

• Mon 04: 7 tibetans, meditate 15, pushup 2×10, leg raise 2×10
• Tue 05: 7 tibetans, meditate 15, squats 2×10, pullup 2×5
• Wed 06: 7 tibetans, full bridge 2×5
• Thu 07: 7 tibetans, meditate 15, pushup 2×10, leg raise 2×10
• Fri 08: 7 tibetans, squats 2×10, pullup 2×5
• Sat 09: 7 tibetans, full bridge 2×5
• Sun 10: 7 tibetans

37. week, September

• Mon 11: 7 tibetans, pushup 2×10, leg raise 2×10
• Tue 12: 7 tibetans, squats 2×10, pullup 2×5
• Wed 13: 7 tibetans, full bridge 2×5
• Thu 14: 7 tibetans, meditate 15, pushup 2×10, leg raise 2×10
• Fri 15: 7 tibetans, squats 2×10, pullup 2×5
• Sat 16: 7 tibetans, full bridge 2×5
• Sun 17: 7 tibetans

38. week, September

• Mon 18: 7 tibetans, pushup 2×10, leg raise 2×10
• Tue 19: 7 tibetans, squats 2×10, pullup 2×5
• Wed 20: 7 tibetans, full bridge 2×5
• Thu 21: ~
• Fri 22: ~
• Sat 23: ~
• Sun 24: ~

39. week, September

• Mon 25: 7 tibetans, pushup 2×10, leg raise 2×10
• Tue 26: 7 tibetans, squats 2×10, pullup 2×5
• Wed 27: 7 tibetans, full bridge 2×5
• Thu 28: ~
• Fri 29: ~
• Sat 30: ~
• Sun 01: ~

40. week, October

?

41. week, October

?

42. week, October

?

43. week, October

?

44. week, November

?

45. week, November

?

46. week, November

• Mon 13: 7 tibetans, pushup 2×10, leg raise 2×10
• Tue 14: 7 tibetans, squats 2×10, pullup 2×5
• Wed 15: 7 tibetans, full bridge 1×5
• Thu 16: 7 tibetans, pushup 2×10, leg raise 2×10
• Fri 17: 7 tibetans, squats 2×10, pullup 2×5
• Sat 18: 7 tibetans, full bridge 1×5
• Sun 19: ~

47. week, November

• Mon 20: 7 tibetans, pushup 2×10, leg raise 2×10
• Tue 21: 7 tibetans, squats 2×10, pullup 2×5
• Wed 22: 7 tibetans, full bridge 1×5
• Thu 23: 7 tibetans, pushup 2×10, leg raise 2×10
• Fri 24: 7 tibetans, squats 2×10, pullup 2×5
• Sat 25: 7 tibetans, full bridge 1×5
• Sun 26: ~

48. week, November

• Mon 27: 7 tibetans, pushup 2×10, leg raise 2×10
• Tue 28: 7 tibetans, squats 2×10, pullup 2×5
• Wed 29: 7 tibetans, full bridge 1×5
• Thu 30: 7 tibetans, pushup 2×10, leg raise 2×10
• Fri 01: ~
• Sat 02: ~
• Sun 03: ~

49. week, December

• Mon 04: ~
• Tue 05: 7 tibetans, squats 2×10, pullup 2×5
• Wed 06: ~
• Thu 07: ~
• Fri 08: ~
• Sat 09: ~
• Sun 10: ~

50. week, December

• Mon 11: 7 tibetans, pushup 2×10, leg raise 2×10
• Tue 12: 7 tibetans, squats 2×10, pullup 2×5

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In which I stop all exercising on Dec 13 same as last year.