May 2, 2011

New Schedules & Workouts

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

  1. Monday: Back + 5kg run
  2. Tuesday: Front + 2.5km run
  3. Wednesday: Get de-warted and rest; I’m in too much pain to do anything
  4. Thursday: Legs (Deadlifts + Squats)
  5. Friday: Upper body (Presses + Pulls) + 5kg run
  6. Saturday: Cycling trip (68km)
  7. Sunday: Rest

Training Routines

Front Day

Exercises (3 Sets)
Weight: 21 kg/side

  1. 10 X Arnold Presses
  2. 10 X Squats

Weight: 21 kg

  1. 30 sec Isometric Squats

Unweighted

  1. 3 X Inch-Worm
  2. 26 X Standard; 24 X Inclined Push Ups
  3. 20 sec Single-Leg Isometric Squats
  4. 5 X Single-Leg Squats
  5. 20 X Lateral Raises

If Possible

  1. 7 X Pull Ups

Back Day

Exercises (3 Sets)
Weight: 21kg/side
  1. 10 X Straight-leg Deadlifts
  2. 10 X Shrugs + hold for 10 counts on last rep

Weight: 21 kg

  1. 30 sec Single-leg Isometric Deadlifts
  2. 10 X 2-armed Dumbell Snatch 
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 (10 sec)
  4. 24 X Inclined Push Ups

Runs/Bicycle

  1. 5kg run (1.25 km)
    Timing: ??:??; Speed: ??.?? km/h; Ave rest: 0 sec
  2. 1.25 km
    Timing: ??:??; Speed: ?.? km/h; Ave rest: 0 sec
  3. Cycle: 68 km (Sat)
    Timing: ??:??; Speed: ?.? km/h; Ave rest: 0 sec

Nightly

3 sets
  1. Planks: side & back (40 sec)
  2. Plank: front on chair (30 sec)
  3. 10 X Side to side
  4. 10 X lower abs
  5. 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)


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