May 16, 2011

Week 15.5: Arrgghhh, How Binged Can I Get?

Broke my No Booze vow when I went to drink with Brad. Ended up with a hangover for two days. Serves me right.

I’m plateauing. I’m struggling with my weights (22.5 kg/side) now. A big part of it lies in working my core, or lack of. Just 6 minutes of holding it still, and I can’t even do that.

Wah lau.

Think I’ll rejig and spilt up my routines.

Achievements

Legs Day: Done. Stopped 30 sec Isometric Squats

Top Day: Done. Not strong with the Shoulder Presses.

Runs: Nope.

Worked on side abs.

Goals

Dates: 16-17 May

  • Do core before exercises.
  • Include Planks!
  • Add 1/2 hour Cycling in the morning.

Training Routines

Dates: 12-14 May

Core

3 Sets
  1. Planks: front, side & back (30 sec)
  2. 10 X Side to side
  3. 10 X lower abs
  4. Stretches

Legs Day

Exercises (3 Sets)
Weight: 22.5 kg/side
  1. 10 X Straight-leg Deadlifts
  2. 10 X Squats
  3. 2 X Stair Walking
Weight: 22.5 kg
  1. 7 X Single-Leg Squats
  2. 10 X Single-leg Isometric Deadlifts
  3. 10 X 2-armed Dumbell Snatch 
    Unweighted
    1. 20 sec Single-Leg Isometric Squats
    2. 25 X Inclined Push Ups
    If Possible
    1. 7 X Pull Ups

    Top Day

    Exercises (3 Sets)

    Weight: 22.5 kg/side
    1. 10 X Arnold Presses
    2. 12 X Shrugs + hold for 10 counts on last rep

    Weight: 22.5 kg

    1. 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. 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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