I’ve bought a road bike recently and I’ve gotten back into biking across Singapore on Saturdays. It’s far easier on knees and my lungs feel it the next day.
So in light of this new conveyance, I’ve rescheduled my exercise routines around it. I’m not sure how it’ll work out for me, but I’m sure that I’ll be a whole lot fitter (at least my thighs will be).
PS: I know there’s no week 13.5. I was trying out different combinations and didn’t jot them down for the week.
My Schedule
- Monday: Back + 5kg run
- Tuesday: Front + 2.5km run
- Wednesday: Get de-warted and rest; I’m in too much pain to do anything
- Thursday: Legs (Deadlifts + Squats)
- Friday: Upper body (Presses + Pulls) + 5kg run
- Saturday: Cycling trip (68km)
- Sunday: Rest
Training Routines
Front Day
Exercises (3 Sets)
Weight: 21 kg/side
- 10 X Arnold Presses
- 10 X Squats
Weight: 21 kg
- 30 sec Isometric Squats
Unweighted
- 3 X Inch-Worm
- 26 X Standard; 24 X Inclined Push Ups
- 20 sec Single-Leg Isometric Squats
- 5 X Single-Leg Squats
- 20 X Lateral Raises
If Possible
- 7 X Pull Ups
Back Day
Exercises (3 Sets)Weight: 21kg/side
- 10 X Straight-leg Deadlifts
- 10 X Shrugs + hold for 10 counts on last rep
Weight: 21 kg
- 30 sec Single-leg Isometric Deadlifts
- 10 X 2-armed Dumbell Snatch
- 7 X Pull Ups
- 10 X Single-arm Inverted Rows + hold for 10 counts on last rep
- Isometric holds (10 sec)
- 24 X Inclined Push Ups
Runs/Bicycle
- 5kg run (1.25 km)
Timing: ??:??; Speed: ??.?? km/h; Ave rest: 0 sec - 1.25 km
Timing: ??:??; Speed: ?.? km/h; Ave rest: 0 sec - Cycle: 68 km (Sat)
Timing: ??:??; Speed: ?.? km/h; Ave rest: 0 sec
Nightly
3 sets- Planks: side & back (40 sec)
- Plank: front on chair (30 sec)
- 10 X Side to side
- 10 X lower abs
- 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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