Home > Exercise, Fitness > Week 11: Hmmm… I Give Up BBalling

Week 11: Hmmm… I Give Up BBalling

Went to Bball in Hougang. It was a shock on two fronts: my first brush with a zone-turned-to-man defence (I usually play either-or, not this hybridised version) and my knee gave out.


Carlos Boozer in the post (from Yahoo! Sports)

It didn’t collapse. But it creaked, cracked and felt like I was dragging a dead leg around during the whole game.

That sucks.

Looking at it, my biggest problem is balance and explosive power. I think I’ll start a series of pylometric exercises during my running day, and conduct balancing exercises for the rest of the time.

My will be done…. in week 12.5 or 13.

Bone Dry Days: 50 (since 12 Feb)
Bet Days: 48/60 (since 14 Feb)

Achievements

Front Day: Completed. Ready for 20kg.

Back Day:  Boleh.

Running Day:  Somewhat faster than I thought I’d be.

Goals

Dates: 4-6 Apr

  • +1 to Push Up Routines (24 X Standard; 22 X Inclined Push Ups)
  • +1 to Single Arm Inverted Rows (8 X)
  • +1 to Pull Ups (7 X)
  • +1.5kg to weights (20 kg)

Training Routines

Dates: 31 Mar – 3 Apr 

Front Day

Exercises (3 Sets)
Weight: 18.5 kg/side

  1. 10 X Squats
  2. 5 X Reverse Lunge with Shoulder Presses
  3. 10 X Arnold Presses
  4. Isometric Sumo Squats (30 sec)

Unweighted

  1. 23 X Standard; 21 X Inclined Push Ups

Back Day

4 sets 

  1. 6X Lizard Crawl
  2. 10 X Straight-leg Deadlifts
  3. 10 X 2-armed Dumbell Snatch 

Exercises (3 Sets)
Weight: 18.5 kg/side

  1. 10 X Shrugs + hold for 10 counts on last rep

Unweighted (4 sets)

  1. 21 X Inclined Push Ups  
  2. 6 X Pull Ups
  3. 7 X Single-arm Inverted Rows + hold for 10 counts on last rep 
  4. Isometric holds (10 sec)

Runs

  1. 5kg runs (1.25 km)
    Timing: 10:54; Total: 1.25 km; Speed: 6.88 km/h; Ave rest: 0 sec
  2. 2.5 km
    Timing: 20:0; Total: 2.5 km; Speed: 7.5 km/h; Ave rest: 0 sec
  3. 2 min of Skipping Rope

Nightly

3 sets

  1. Planks: side & front & back (30 sec)
  2. Stretches

KIV

  1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
  2. 10 X Single-leg Deadlifts  (18.5kg)
  3. 10 X Inclined Inverted Rows
  4. 10 X Back Rows + hold for 10 counts on last rep
  5. Slope Runs (2x 0.38 km)
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