Home > Entertainment, Fitness > Week 18: Hrrmph. A Change Again

Week 18: Hrrmph. A Change Again

My friend Zedy looks really slim now – as compared to his hurly-burly days – and a big part of it comes from eating less and training for a marathon. Man, I’d never thought he’d go for it.

But when he’s committed; he’s committed to it. On 11 June, he’ll run up the stairs of a really tall building in a vertical marathon. For most of us, walking up the overhead bridge is a chore. Now he’s running up 80++ flights of stairs.

Fwah.

That got me thinking about my own exercise routines. I still want to get massive and strong (I’ve increased my pull ups at bodyweight: 90kg). But I want better full-body exercises. So I’ve taken to running around a track and doing pull ups every 1 km; stair walking with weights; and varying my Push Up routines.

Hope it works and here we go.

Achievements

Front Day: Done

Back Day: Done.

Cycle: Nope. Rain!

Goals

Dates: 2-4 June

  •   Continue

Training Routines

Dates: 30-31 May

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)
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