Jun 8, 2011

Week 19: This is Getting Weird

My neighbour’s tearing his house down. So there’s plenty of noise and dust (invisible and choking) recently.

SNC00471

Surprisingly the noise isn’t all that bad. I could always tune it out with earphones and sweet Marianne. It’s the dust that’s getting to me. My throat is scratchy and I’m finding it hard to breathe. Fuck.

So here’s the plan. Wake up. Exercise as much as I can. Get out by 9am. Bugger off to a nearby library and work from there.

On a side note, I’m getting tubbier. Sad smile

Achievements

Front Day: Done

Back Day: Nope…

Run: Yup

Cycle: Nope

Goals

Dates: 9-11 June

  •    Sked my routines.

Training Routines

Dates: 5-7 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: 23.5 kg/side
  1. 10 X Shoulder Presses
  2. 10 X Front Squats
Weight: 20 kg
  1. 4 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: 23.5 kg/side
    1. 10 X Straight-leg Deadlifts
    2. 12 X Shrugs + hold for 10 counts on last rep

    Weight: 23.5 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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