Week 14: Politics & Exercise

Singapore votes this Saturday on who gets to be a Member of Parliament.

It’s been an exciting election with the ruling party smearing their opponents, and the opposition calling them out on accountability for screw-ups.

Through it all, everyone promises better living and life for Singaporeans. The usual better wages, lower prices, upgrading now, more space… what beautiful noise!

I think it’s fuck all. Even if they deliver on their promises, it will be too little and too late. Only you can make a difference in your life. It’s a bloody cliche, I know. But it’s a lot like exercising. You can talk, read and watch all about exercises; but if you don’t do it, it won’t help you at all.

So let these politicians entertain and rah-rah us for the week, but always remember – get off your ass and work it into shape. You are responsible for it, and no one else.

PS: I know there’s no week 13.5. I was trying out different combinations and didn’t jot them down for the week.

Achievements

Front Day: Done.

Back Day: Done. Dropped 10 sec off single leg deadlifts.

Runs: Not as great on the 5kg run or 1.25km run.

Core: I’ve to do them before the exercises. Otherwise I’ll just ignore them.

Goals

Dates: 5-6 May

• +1 on Push Ups (27 X Standard; 25 X Inclined Push Ups)
• +1 Single-Leg Squats (6 X Single-Leg Squats)
• +2 Shrugs (12 X Shrugs)
• +1 Stair Walking (2 X Stair Walking)
• Do core before exercises.

Training Routines

Dates: 2-3 May

Front Day

Exercises (3 Sets)
Weight: 21 kg/side

1. 10 X Arnold Presses
2. 10 X Squats
3. 1 X Stair Walking

Weight: 21 kg

1. 30 sec Isometric Squats

Unweighted

1. 26 X Standard; 24 X Inclined Push Ups
2. 20 sec Single-Leg Isometric Squats
3. 5 X Single-Leg Squats
4. 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: 09:40; Speed: ??.?? km/h; Ave rest: 10:00 min (doing pull ups)
2. 1.25 km
   Timing: 12:52; Speed: ?.? km/h; Ave rest: 0 sec
3. Cycle: 68 km (Sat)
   Timing: ??:??; Speed: ?.? km/h; Ave rest: 0 sec

Core

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)