Week 11.5: Recovery

Took a week off to rest my knee. It still creaks but at least it’s no longer stiff and swollen.

I’ll be doing some active recovery (isometrics mostly) and core work. Hopefully, it’ll get better in a bit.

Bone Dry Days: 55 (since 12 Feb)
Bet Days: 53/60 (since 14 Feb)

Achievements

Meh

Goals

Dates: 9-11 Apr

• Isometrics only
• Upper body work

Training Routines (All KIV)

Dates: NA 

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. 23 X Standard; 21 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

Unweighted (4 sets)

1. 21 X Inclined Push Ups  
2. 6 X Pull Ups
3. 7 X Single-arm Inverted Rows + hold for 10 counts on last rep 
4. 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
   Timing: 20:0; Total: 2.5 km; Speed: 7.5 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
4. 10 X Back Rows + hold for 10 counts on last rep
5. Slope Runs (2x 0.38 km)