Went to Bball in Hougang. It was a shock on two fronts: my first brush with a zone-turned-to-man defence (I usually play either-or, not this hybridised version) and my knee gave out.
Carlos Boozer in the post (from Yahoo! Sports)
It didn’t collapse. But it creaked, cracked and felt like I was dragging a dead leg around during the whole game.
That sucks.
Looking at it, my biggest problem is balance and explosive power. I think I’ll start a series of pylometric exercises during my running day, and conduct balancing exercises for the rest of the time.
My will be done…. in week 12.5 or 13.
Bone Dry Days: 50 (since 12 Feb)
Bet Days: 48/60 (since 14 Feb)
Achievements
Front Day: Completed. Ready for 20kg.
Back Day: Boleh.
Running Day: Somewhat faster than I thought I’d be.
Goals
Dates: 4-6 Apr
- +1 to Push Up Routines (24 X Standard; 22 X Inclined Push Ups)
- +1 to Single Arm Inverted Rows (8 X)
- +1 to Pull Ups (7 X)
- +1.5kg to weights (20 kg)
Training Routines
Dates: 31 Mar – 3 AprFront Day
Exercises (3 Sets)
Weight: 18.5 kg/side
- 10 X Squats
- 5 X Reverse Lunge with Shoulder Presses
- 10 X Arnold Presses
- Isometric Sumo Squats (30 sec)
Unweighted
- 23 X Standard; 21 X Inclined Push Ups
Back Day
4 sets
- 6X Lizard Crawl
- 10 X Straight-leg Deadlifts
- 10 X 2-armed Dumbell Snatch
Weight: 18.5 kg/side
- 10 X Shrugs + hold for 10 counts on last rep
- 21 X Inclined Push Ups
- 6 X Pull Ups
- 7 X Single-arm Inverted Rows + hold for 10 counts on last rep
- Isometric holds (10 sec)
Runs
- 5kg runs (1.25 km)
Timing: 10:54; Total: 1.25 km; Speed: 6.88 km/h; Ave rest: 0 sec - 2.5 km
Timing: 20:0; Total: 2.5 km; Speed: 7.5 km/h; Ave rest: 0 sec - 2 min of Skipping Rope
Nightly
3 sets- Planks: side & front & back (30 sec)
- Stretches
KIV
- 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
- 10 X Single-leg Deadlifts (18.5kg)
- 10 X Inclined Inverted Rows
- 10 X Back Rows + hold for 10 counts on last rep
- Slope Runs (2x 0.38 km)
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