Week 12.5: Working & Working Out

Took a job at Reader’s Digest proofreading their June 2011 issue. I’m expected to be in for 8 hours daily. Now this really crimps my exercise routines – I used to be able to do them whenever I wanted to do.

Still, I don’t think it’s an either-or situation. I can have it all along with my other freelance work.

My plan:

1. Wake up earlier
2. Work whenever I’m in transit.

Of course, things don’t always fall in place.

I’ve tried to wake up earlier. But it didn’t work out. And it’s just head-spinning to type in transit. Maybe it’s just a matter of getting used to it.

I’ll find out in the next week.

Achievements

Front Day: Completed.

Back Day:  Done.

Running Day:  Trialed.

Goals

Dates: 19-20 Apr

• +1 to all Push Ups (26 X Standard; 24 X Inclined Push Ups ) 
• +1 kg to all weights

Training Routines

Dates: 12 – 13 Apr (more like the entire week) 

Front Day

Exercises (3 Sets)
Weight: 20 kg/side

1. 10 X Arnold Presses
2. 10 X Squats

Weight: 20 kg

1. 40 sec Isometric Squats

Unweighted

1. 20 sec Single-Leg Isometric squats
2. 24 X Standard; 22 X Inclined Push Ups
3. 7 X Pull Ups

Back Day

Exercises (3 Sets)
Weight: 20kg/side

1. 10 X Straight-leg Deadlifts
2. 10 X 2-armed Dumbell Snatch 
3. 10 X Shrugs + hold for 10 counts on last rep

Unweighted (4 sets)

1. 7 X Pull Ups
2. 10 X Single-arm Inverted Rows + hold for 10 counts on last rep 
3. Isometric holds (15 sec)

Runs

1. 5kg walk (1.25 km)
   Timing: ??:??; Total: 1.25 km; Speed: ??.?? km/h; Ave rest: 0 sec
2. 2.5 km (KIV)
   Timing: 20:0; Total: 2.5 km; Speed: 7.5 km/h; Ave rest: 0 sec

Nightly

3 sets

1. Planks: side & front & back (40 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)