Jun 5, 2011

Week 18.5: Time to Up My Weights

Christ. Lifting 22.5kg is bloody heavy and I’ve been stuck at that weight for the last 2 weeks.

Not good progress I say. So I’m adding 1 kg more to the mix and hoping that it won’t break my back or knees or other parts of my anatomy.  I’ve also discovered the joys of doing a Pike Roll Out ab workout. It’s a legs-only version of the Jackie Chan ab workout.

What I like about it is that it’s a stability and strengthening exercise that’s dynamic. So I don’t have to hold and hold a position until the cows come home.

Achievements

Front Day: Done

Back Day: Done.

Cycle: Yup!

Goals

Dates: 5-7 June

  •   Increase weights by 1kg

Training Routines

Dates: 2-4 June

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: 20 kg
  1. 3 X Stair Walking
    Unweighted
    1. 9 X Single-Leg Squats
    2. 26 X Inclined Push Ups
    3. 7 X 1-arm Push Ups (3 Steps)
    4. 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. 8 X Pull Ups
    2. 10 X Single-arm Inverted Rows + hold for 10 counts on last rep 
    3. Isometric holds (10 sec)
    4. 7 X 1-arm Push Ups (3 Steps)

      Runs/Bicycle

      1. Run (2.4 km)  + 6 Pull Ups
        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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