May 21, 2011

Week 16.5: Content

“Climb climb climb!”

That was my mantra when I biked along Rifle Range Road – 3.5km in; 3.5km out. Up and down slopes. My thighs, hamstrings and groin burned at each revolution and each step.

Owww.

Achievements

Front Day: Done. No spilt routine.

Back Day: Done.
Morning: Run, Pull Ups, Bent Over Rows
Afternoon: Everything else

Cycle: 23km

Goals

Dates: 23-24 May

No increase in weight poundage.

  • +1 to Pull Ups
  • +1 to all Push Ups
  • +1 to Single-Leg Squats

Training Routines

Dates: 19-21 May

Core

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

Front Day

Exercises (3 Sets)
Weight: 22.5 kg/side
  1. 10 X Arnold Presses
  2. 10 X Front Squats
Weight: 22.5 kg
  1. 3 X Stair Walking
  2. 8 X Single-Leg Squats
    Unweighted
    1. 25 X Inclined Push Ups
    2. 6 X 1-arm Push Ups (3 Steps)
    3. 15 X Lateral Raises (5 kg/arm)

    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. 10 X Bent Over Rows
    2. 10 X Single-leg Deadlifts
    3. 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. 6 X 1-arm Push Ups (3 Steps)

      Runs/Bicycle

      1. Run (1.25 km)
        Timing: 14:00; Speed: ??.?? km/h; Ave rest: 10:00 min (doing pull ups)
      2. Cycle: 23km
        Timing: 64:00; Speed: 21.5 km/h

      KIV

      1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
      2. Single-leg Isometric Deadlifts
      3. Single-leg Isometric Squats
      4. Isometric Squats
      5. 10 X Inclined Inverted Rows
      6. Slope Runs (2x 0.38 km)


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