Mar 23, 2011

Week 9.5: Scaled Down

The problem with reservist – life gets disrupted.

The good thing about it – I meet more folks.

scale (640x480)

The really really bad thing – I can’t blog or exercise properly.

That’s why I’ve scaled down my exercise regimen during the week. In fact, I doubt that I can do more than the bare minimum (or even blog about).

Regardless, onwards!

Bone Dry Days: 39 (since 12 Feb)
Bet Days: 37/60 (since 14 Feb)

Achievements

Front Day:   Completed.

Back Day:  Completed.

Running Day:  Not done.

Goals

Dates: 25-27 Mar

Revert to Week 9: Training Routine as it’s over the weekend. 

Training Routines

Dates: 21-23 Mar

Front Day

Exercises (3 Sets)
Weight: 18.5 kg/side

  1. 10 X Squats with Arnold Presses

Weight: 18.5 kg/side

  1. Isometric Sumo Squats (30 sec)

Unweighted

  1. 20 X Standard; 18 X Inclined Push Ups

Back Day

4 sets 

  1. 10 X Straight-leg Deadlifts
  2. 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. 10 X Inclined Inverted Rows;  6 X Single-arm Inverted Rows + hold for 10 counts on last rep
  2. 18 X Inclined Push Ups  
  3. 3+6 X Pull Ups

Runs

  1. 2.5 km + 5kg runs (2 X)
    Timing: 0:0; Total: 2.5 km; Speed: 0.0 km/h; Ave rest: 0 sec
  2. 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. Slope Running (4x 0.38 km)
  3. 10 X Single-leg Deadlifts  (18.5kg)
  4. 5 X Reverse Lunge with Shoulder Presses
  5. Isometric Lunges (30 sec)


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