May 7, 2011

Week 14.5: Singapore Chooses!



We’re off to the polling station today!
image
I’m looking forward to election report at night. It’s like watching a bitch fight. It just sucks us in.
It’s fine entertainment. But after all the hoopla, things might not change all that much. All we need to do is to make mo’ money so we can 桥脚 and 不做事 (the Hokkien version is much more expressive).
In other news, I’m feeling more winded than normal. Perhaps I’m overtraining?

Achievements

Legs Day: Done.
Top Day: Done. Feeling winded at the last Pull Up set.
Runs: Not too good. Didn’t complete half of it. Also, didn’t cycle from ECP to Changi Village. Did only 46km of the entire route. Cyclometer ran out of battery but estimated that I did the journey in 2 hours.

Goals

Dates: 9-10 May
  • +1 Single-Leg Squats (7 X Single-Leg Squats)
  • +1.5 kg to all weights
  • +1 hour to cycling 
  • Do core before exercises.

Training Routines

Dates: 5-7 May

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

Legs Day

Exercises (3 Sets)
Weight: 21 kg/side
  1. 10 X Straight-leg Deadlifts
  2. 10 X Squats
Weight: 21 kg
  1. 30 sec Isometric Squats
  2. 20 sec Single-leg Isometric Deadlifts
  3. 10 X 2-armed Dumbell Snatch 
    Unweighted
    1. 20 sec Single-Leg Isometric Squats
    2. 6 X Single-Leg Squats
    3. 24 X Inclined Push Ups
    If Possible
    1. 7 X Pull Ups

    Top Day

    Exercises (3 Sets)

    Weight: 21kg/side
    1. 10 X Arnold Presses
    2. 12 X Shrugs + hold for 10 counts on last rep
    3. 2 X Stair Walking
    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. 27 X Standard; 25 X Inclined Push Ups
    5. 20 X Lateral Raises

      Runs/Bicycle

      1. 5kg run (1.25 km)
        Timing: ??:??; Speed: ??.?? km/h; Ave rest: 10:00 min (doing pull ups)
      2. 1.25 km (NA)
        Timing: ??:??; Speed: ?.? km/h; Ave rest: 0 sec
      3. Cycle: 46km (68 km)
        Timing: 120:00; Speed: ?.? km/h; Ave rest: 0 sec

      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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