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)