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)