Week 6: Kettlebell Types and Bikes

My groin muscle acts from all that cycling. And really it’s not a lot of cycling.

Argggh. Anyways, the switch over to Kettlebell type exercises is doing me good. Tiring like mad, but it shocks the body and hopefully I can push further when I go back to my usual workouts.

Training Schedule

Dates: 8-11 Sep 

Routine (Aug)	8	10	11	13
Kettlebell		Yes		Yes
Pylo (Others)
Core
Wght (Front)				Yes
Wght (Back)
Run
Bike	X 2		X 2

Next Goals

Dates: 15-17 Sep 

• +1 Bike
• Kettlebell type exercises.

Training Routines

Core

3 Sets

1. 15 X Lower abs
2. 15 X Side to Side
3. 15 X One Leg Marches
4. 15 X Crunches (Ball)
5. 35 sec Bridges (Ball)
6. 35 sec Lay-outs

Pylometrics

Exercises (3 Sets)
Standard

1. 11 X Squat to Jumps
2. 11 X One-Two Hops
3. 11 X Spilt Squat Shuffle
4. 11 X Mountain Climber
5. 31 X Single Ankle hops

Others

1. 10 X Shoots
2. 10X Roundhouse kicks

Weighted

Exercises (3 Sets)

Front

1. 10 X Squats (26 X 2 kg)
2. 10 X Single-leg Squats
3. 10 X Lunges (26 kg)
4. 20 X Push ups (inclined)
5. 10 X Shoulder Presses (26 kg)
6. 7 X 1-arm Push ups (3 steps)

Back

1. 3 X Pull Ups
2. 10 X 1-arm Back Rows (26 kg)
3. 12 X Inverted Rows
4. 20 X Single Leg Calf Raises
5. 10 X Deadlifts (26 X 2 kg)
6. 10 X Shrugs (26 X 2 kg)

Runs/Bicycle

1. Run (3.2 km) 
   Timing: 19:55; Speed: 9.64km/h
2. Cycle (4.6km X 2)
   Timing: 21:00; Ave Speed: ?? km/h

KIV

1. Slope Runs (3x 0.38 km)
2. Single-leg Isometric Deadlifts
3. Single-leg Isometric Squats
4. Isometric Squats
5. 10 X Inclined Inverted Rows

Kettlebell-type

1. 10 X Dumbbell Swings (26 kg)
2. 10 X Squats to Presses (26 kg)
3. 10 X Cutter (26 kg)

Week 5.5:

Mmmm…. Feeling weak. I think it’s about time to slack off for a week or so. Will concentrate on recovery instead, with biking and full body exercises in between.

My legs are looking good and getting, however it doesn’t seem to be translating upwards to the rest of my body.

Training Schedule

Dates: 3-6 Sep

Routine (Aug)	3	4	5	6
Pylo (Std)		Yes – D
Pylo (Others)
Core				1/2 – D
Wght (Front)				Yes – D
Wght (Back)		Yes – D
Run				20:00 (DnD)
Bike	X 2 – D			X1 –DnD

Next Goals

Dates: 8-10 Sep 

• Just Bike & Kettlebell type exercises.

 

Training Routines

Core

3 Sets

1. 15 X Lower abs
2. 15 X Side to Side
3. 15 X One Leg Marches
4. 15 X Crunches (Ball)
5. 35 sec Bridges (Ball)
6. 35 sec Lay-outs

Pylometrics

Exercises (3 Sets)
Standard

1. 11 X Squat to Jumps
2. 11 X One-Two Hops
3. 11 X Spilt Squat Shuffle
4. 11 X Mountain Climber
5. 31 X Single Ankle hops

Others

1. 10 X Shoots
2. 10X Roundhouse kicks

Weighted

Exercises (3 Sets)

Front

1. 10 X Squats (26 X 2 kg)
2. 10 X Single-leg Squats
3. 10 X Lunges (26 kg)
4. 20 X Push ups (inclined)
5. 10 X Shoulder Presses (26 kg)
6. 7 X 1-arm Push ups (3 steps)

Back

1. 3 X Pull Ups
2. 10 X 1-arm Back Rows (26 kg)
3. 12 X Inverted Rows
4. 20 X Single Leg Calf Raises
5. 10 X Deadlifts (26 X 2 kg)
6. 10 X Shrugs (26 X 2 kg)

Runs/Bicycle

1. Run (3.2 km) 
   Timing: 19:55; Speed: 9.64km/h
2. Cycle (4.6km X 2)
   Timing: 21:00; Ave Speed: ?? km/h

KIV

1. Slope Runs (3x 0.38 km)
2. Single-leg Isometric Deadlifts
3. Single-leg Isometric Squats
4. Isometric Squats
5. 10 X Inclined Inverted Rows

Week 5: O.O Good Run

Shaved 1 minute off my running time. Very cool.

Didn’t manage to Bike because of timing, and Pylo (Others) wasn’t done because of my aching feet. :(

Training Schedule

Dates: 30 Aug-1 Sep

Routine (Aug)	30	31	1
Pylo (Std)		Yes – D
Pylo (Others)			Yes
Core	1/2 – D	1/2 – D
Wght (Front)		Yes – D
Wght (Back)	Yes – D
Run			21:00 (19:55) – D
Bike			X 3

Next Goals

Dates: 3-5 Sep 

• +10 Shrugs (26 X 2 kg) to Back
• +1 to Core
• +1 to Inverted Rows

Training Routines

Core

3 Sets

1. 14 X Lower abs
2. 14 X Side to Side
3. 14 X one leg marches
4. 14 X Crunches (Ball)
5. 35 sec Bridges (Ball)
6. 35 sec Lay-outs

Pylometrics

Exercises (3 Sets)
Standard

1. 11 X Squat to Jumps
2. 11 X One-Two Hops
3. 11 X Spilt Squat Shuffle
4. 11 X Mountain Climber
5. 31 X Single Ankle hops

Others

1. 10 X Shoots
2. 10X Roundhouse kicks

Weighted

Exercises (3 Sets)

Front

1. 10 X Squats (26 X 2 kg)
2. 10 X Single-leg Squats
3. 10 X Lunges (26 kg)
4. 20 X Push ups (inclined)
5. 10 X Shoulder Presses (26 kg)
6. 7 X 1-arm Push ups (3 steps)

Back

1. 3 X Pull Ups
2. 10 X 1-arm Back Rows (26 kg)
3. 11 X Inverted Rows
4. 20 X Single Leg Calf Raises
5. 10 X Deadlifts (26 kg)

Runs/Bicycle

1. Run (3.2 km) 
   Timing: 19:55; Speed: 9.64km/h
2. Cycle (4.6km X 2)
   Timing: 21:00; Ave Speed: ?? km/h

KIV

1. Slope Runs (3x 0.38 km)
2. Single-leg Isometric Deadlifts
3. Single-leg Isometric Squats
4. Isometric Squats
5. 10 X Inclined Inverted Rows

Week 4: This schedule needs an overhaul

At least for the format of my exercise posts.

While it’s nice to jot everything down, I also use it as a reminder and schedule keeper. So in the interest of making my life easier, I’ll be revamping this post’s format for my next round.  

Achievements

Pylometrics: Done

Core: Done

Bodyweight:  Done (1 set left)

Run:  Done

Cycle:  Done 1 round

Goals

Dates: 25-27 Aug

• + 5 to Push Ups
• + 1 to Cycle rounds
• +2 to One-Arm Push Ups

Training Routines

Dates: 21-23 Aug

Core

3 Sets

1. 13 X Lower abs
2. 13 X Side to Side
3. 13 X 5-sec one leg marches
4. 13 X Crunches (Ball)
5. 34 sec Bridges (Ball)
6. 34 sec Lay-outs

Pylometrics

Exercises (3 Sets)
Standard

1. 11 X Squat to Jumps
2. 11 X One-Two Hops
3. 11 X Spilt Squat Shuffle
4. 11 X Mountain Climber
5. 31 X Single Ankle hops

Others

1. 10 X Shoots
2. 10X Roundhouse kicks

Weighted

Exercises (3 Sets)

Lower Body

1. 10 X Squats (25 X 2 kg)
2. 10 X Single-leg Squats
3. 10 X Lunges (25 kg)
4. 20 X Single Leg Calf Raises
5. 10 X Deadlifts (25 kg)

Upper Body

1. 15 X Push ups
2. 10 X Shoulder Presses (25 kg)
3. 5 X 1-arm Push ups
4. 10 X 1-arm Back Rows (25 kg)
5. 11 X Inverted Rows

Runs/Bicycle

1. Run (3.2 km) 
   Timing: 20:40; Speed: ??km/h
2. Cycle (4.6km)
   Timing: 12:00; Ave Speed: ?? km/h

KIV

1. Slope Runs (3x 0.38 km)
2. Single-leg Isometric Deadlifts
3. Single-leg Isometric Squats
4. Isometric Squats
5. 10 X Inclined Inverted Rows

Week 3.5: One Week

Been busy. But managed to put in some time on the exercise machine.

Sorry for the terse updates. Got work to go back to.

Achievements

Pylometrics: Done

Core: Done

Bodyweight:  Done

Run:  Done. 2.4km in 16.21

Cycle: Done

Goals

Dates: 21-23 Aug

• + Upper body exercises

Training Routines

Dates: 15-19 Aug

Core

3 Sets

1. 13 X Lower abs
2. 13 X Side to Side
3. 13 X 5-sec one leg marches
4. 13 X Crunches (Ball)
5. 34 sec Bridges (Ball)
6. 34 sec Lay-outs

Pylometrics

Exercises (3 Sets)

1. 11 X Squat to Jumps
2. 11 X One-Two Hops
3. 11 X Spilt Squat Shuffle
4. 11 X Mountain Climber
5. 31 X Single Ankle hops

Others

1. 10 X Shoots
2. 10X Roundhouse kicks

Bodyweight

Exercises (3 Sets)

1. 10 X Squats (25 kg)
2. 10 X Single-leg Squats
3. 10 X Lunges (25 kg)
4. 20 X Single Leg Calf Raises
5. 15 X Push ups
6. 10 X Deadlifts (25 kg)
7. 10 X Shoulder Presses (25 kg)
8. 11 X Rows

Runs/Bicycle

1. Run (3.4 km) 
   Timing: 23:00; Speed: 8.87 km/h
2. Cycle: 24.1km
   Timing: 1:40 h; Ave Speed: 14.46 km/h

KIV

1. Slope Runs (3x 0.38 km)
2. Single-leg Isometric Deadlifts
3. Single-leg Isometric Squats
4. Isometric Squats
5. 10 X Inclined Inverted Rows

Week 3:

So my bicycle ran out of air. It’s sitting on two deflated tires and I’ve to pump it back up again.

However  my air pump sucks. And bring it to the petrol station is a ridiculous waste of time as it doesn’t have the required PSI setting.

What’s left is to buy a floor pump. A massive monster that with nice long strokes and pushy as heck. At least my bicycle will be bouncing nicely in no time.

Achievements

Pylometrics: Done

Core: 1/2 Done

Bodyweight: Done

Run: Done

Cycle: No (see above)

Goals

Dates: 15-17 Aug

• +1 to Core
• + 5 Kg to Squats, Lunges, Presses
• + 0.2km to runs
• Include Dead Lifts

Training Routines

Dates: 11-13 Aug

Core

3 Sets

1. 12 X Lower abs
2. 12 X Side to Side
3. 12 X 5-sec one leg marches
4. 12 X Crunches (Ball)
5. 33 sec Bridges (Ball)
6. 33 sec Lay-outs

Pylometrics

Exercises (3 Sets)

1. 11 X Squat to Jumps
2. 11 X One-Two Hops
3. 11 X Spilt Squat Shuffle
4. 11 X Mountain Climber
5. 31 X Single Ankle hops

Others

1. 10 X Shoots
2. 10X Roundhouse kicks

Bodyweight

Exercises (3 Sets)

1. 10 X Squats (20 kg)
2. 10 X Single-leg Squats
3. 10 X Lunges (20 kg)
4. 20 X Single Leg Calf Raises
5. 15 X Push ups
6. 10 X Shoulder Presses (20 kg)
7. 11 X Rows

Runs/Bicycle

1. Run (3.4 km) 
   Timing: 23:00; Speed: 8.87 km/h
2. Cycle: 24.1km
   Timing: 1:40 h; Ave Speed: 14.46 km/h

KIV

1. Slope Runs (3x 0.38 km)
2. Single-leg Isometric Deadlifts
3. Single-leg Isometric Squats
4. Isometric Squats
5. 10 X Inclined Inverted Rows

Eat Spider

At Khmer Delight along East Coast Road. They’re not on the menu but you can ask for it.

A two-some costs $5.90 and they taste like meaty french fries.