Mar 31, 2011

Week 10.5: Diary

My brain’s shot to hell from staying up at the wake. This is probably as much as you’d get from me now.

Bone Dry Days: 47 (since 12 Feb)
Bet Days: 45/60 (since 14 Feb)

Achievements

Front Day: Did it, but it wasn’t easy. My weak points are my arms and quite possibly upper back. How to put it all together?

Back Day: Didn’t do inverted rows because it’s blocked up by furniture. Did the 5kg run over 1.25km instead. It’s great bicep isometric exercises. I think I’ll include it in my Back days.

Running Day:  Did not run. Staying up late attending to funeral matters made me too zonked to do any running.

Goals

Dates: 1-3 Apr

  • +1 to Push Up Routines (23 X Standard; 21 X Inclined Push Ups)
  • +2 to Slope Runs 

Training Routines

Dates: 28-30 Mar

Front Day

Exercises (3 Sets)
Weight: 18.5 kg/side

  1. 10 X Squats
  2. 5 X Reverse Lunge with Shoulder Presses
  3. 10 X Arnold Presses
  4. Isometric Sumo Squats (30 sec)

Unweighted

  1. 22 X Standard; 20 X Inclined Push Ups

Back Day

4 sets 

  1. 6X Lizard Crawl
  2. 10 X Straight-leg Deadlifts
  3. 10 X 2-armed Dumbell Snatch 
Exercises (3 Sets)
Weight: 18.5 kg/side
  1. 10 X Shrugs + hold for 10 counts on last rep
  2. 10 X Back Rows + hold for 10 counts on last rep
Unweighted (4 sets)
  1. 20 X Inclined Push Ups  
  2. 6 X Pull Ups
  3. Isometric holds (10 sec)

Runs

  1. 5kg runs (1.25 km)
    Timing: 10:54; Total: 1.25 km; Speed: 6.88 km/h; Ave rest: 0 sec
  2. 2.5 km + Slope Runs (2x 0.38 km)
    Timing: 0:0; Total: 2.5 km; Speed: ?.?? km/h; Ave rest: 0 sec
  3. 2 min of Skipping Rope

Nightly

3 sets
  1. Planks: side & front & back (30 sec)
  2. Stretches

KIV

  1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
  2. 10 X Single-leg Deadlifts  (18.5kg)
  3. 10 X Inclined Inverted Rows;  6 X Single-arm Inverted Rows + hold for 10 counts on last rep


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