May 11, 2011

Week 15: A Quickie

I’ve decided to quit booze for May.

It was an exercise in willpower. After all, like any other muscle, willpower needs to be trained. This is just one way of doing it.

Didn’t manage to run very much. My ankle still ached from last Saturday’s cycling session. However, I’m lifting 22.5 kg/arm now. That’s got to count for something.

I believe that I’ve to change up my diet soon. It’s not doing me any good to keep scarfing non-quality food at funny timings.

No Booze: 2/22 (from 9 May)

Achievements

Front Day: Done.

Back Day: Done

Runs: Nope.

Goals

Dates: 12-14 May

  • Do core before exercises.

Training Routines

Dates: 9-10 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

Front Day

Exercises (3 Sets)
Weight: 22.5 kg/side

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

Weight: 22.5 kg

  1. 30 sec Isometric Squats

Unweighted

  1. 27 X Standard; 25 X Inclined Push Ups
  2. 20 sec Single-Leg Isometric Squats
  3. 7 X Single-Leg Squats
  4. 20 X Lateral Raises

If Possible

  1. 7 X Pull Ups

Back Day

Exercises (3 Sets)
Weight: 22.5 kg/side
  1. 10 X Straight-leg Deadlifts
  2. 12 X Shrugs + hold for 10 counts on last rep

Weight: 22.5 kg

  1. 30 sec Single-leg Isometric Deadlifts
  2. 10 X 2-armed Dumbell Snatch
  3. 10 X Bent Over Rows
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. 25 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 

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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