Jun 13, 2011

Week 19.5: Like a Dumpling

Didn’t work out on consecutive days, because of work commitments. And I’m still feeling like a dumpling from overeating at Fremantle (note: write up blog post on Fremantle).

Fwah.

Things are getting confusing because I’ve not kept up with this diary for a while. I’m trying to sked my time to accommodate all the things that I want to do and should do. Since my last post, I’ll be working outside which means that I won’t get access to my weights until the evening.

So here’s the plan: Exercise from 7am to 8am. Leave by 9am. Do creative work from 10am-1pm; BD & planning from 2 to 5pm. Return by 6pm. Jog a little and exercise core.

Fuck. I hope it works.

Achievements

Front Day: Done

Back Day: Done

Run: Yup

Cycle: Nope

Goals

Dates: 13-15 June

  • Try the plan: Exercise weights from 7am to 8am. Leave by 9am. Do creative work from 10am-1pm; BD & planning from 2 to 5pm. Return by 6pm. Jog a little and exercise core.   

Training Routines

Dates: 9-12 June

Core

3 Sets
  1. Planks: front, side & back (30 sec)
  2. 10 X Side to side
  3. 10 X Pike Rolls
  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 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. Slope Runs (3x 0.38 km)
      3. 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


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