Week 13:

A long overdue post and here’s why: I’m slacking away.

Working in an office didn’t quite allow me to do conduct my exercises effectively and it’s embarrassing as I said that it’s a matter of time management.

I still think so. But getting there isn’t easy.

So what to do?

Take it easy. And that’s what I did for all of April.

Achievements

Front Day: Completed.

Back Day:  Done.

Running Day:  Trialed.

Goals

Dates: 22-23 Apr

•   TBC

Training Routines

Dates: 19-20 Apr 

Front Day

Exercises (3 Sets)
Weight: 21 kg/side

1. 10 X Arnold Presses
2. 10 X Squats

Weight: 21 kg

1. 40 sec Isometric Squats

Unweighted

1. 20 sec Single-Leg Isometric squats
2. 26 X Standard; 24 X Inclined Push Ups
3. 7 X Pull Ups

Back Day

Exercises (3 Sets)
Weight: 21kg/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)