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