Week 4.5: New Look!

Revamped my training schedule and used a table to chart my progress.

I’m a little faster, and a little stronger.

So carry on!

Training Schedule

Dates: 25-27 Aug

Routine (Aug)	25	26	27
Pylo (Std)		Yes – D
Pylo (Others)	Yes – D
Core	1/2 – D	1/2 – D
Wght (Front)		Yes – D
Wght (Back)	Yes + Push ups – D
Run			Yes – D
Bike			Yes – D

Next Goals

Dates: 29-30 Aug 

• +1 to Core
• +1 to Cycle
• 21:00 to Run
• +1 to Weights

Training Routines

Core

3 Sets

1. 13 X Lower abs
2. 13 X Side to Side
3. 13 X 5-sec one leg marches
4. 13 X Crunches (Ball)
5. 34 sec Bridges (Ball)
6. 34 sec Lay-outs

Pylometrics

Exercises (3 Sets)
Standard

1. 11 X Squat to Jumps
2. 11 X One-Two Hops
3. 11 X Spilt Squat Shuffle
4. 11 X Mountain Climber
5. 31 X Single Ankle hops

Others

1. 10 X Shoots
2. 10X Roundhouse kicks

Weighted

Exercises (3 Sets)

Front

1. 10 X Squats (25 X 2 kg)
2. 10 X Single-leg Squats
3. 10 X Lunges (25 kg)
4. 20 X Push ups
5. 10 X Shoulder Presses (25 kg)
6. 7 X 1-arm Push ups (3 steps)

Back

1. 3 X Pull Ups
2. 10 X 1-arm Back Rows (25 kg)
3. 11 X Inverted Rows
4. 20 X Single Leg Calf Raises
5. 10 X Deadlifts (25 kg)

Runs/Bicycle

1. Run (3.2 km) 
   Timing: 21:13; Speed: 9.04km/h
2. Cycle (4.6km X 2)
   Timing: 21:00; Ave Speed: ?? km/h

KIV

1. Slope Runs (3x 0.38 km)
2. Single-leg Isometric Deadlifts
3. Single-leg Isometric Squats
4. Isometric Squats
5. 10 X Inclined Inverted Rows

Week 4: This schedule needs an overhaul

At least for the format of my exercise posts.

While it’s nice to jot everything down, I also use it as a reminder and schedule keeper. So in the interest of making my life easier, I’ll be revamping this post’s format for my next round.  

Achievements

Pylometrics: Done

Core: Done

Bodyweight:  Done (1 set left)

Run:  Done

Cycle:  Done 1 round

Goals

Dates: 25-27 Aug

• + 5 to Push Ups
• + 1 to Cycle rounds
• +2 to One-Arm Push Ups

Training Routines

Dates: 21-23 Aug

Core

3 Sets

1. 13 X Lower abs
2. 13 X Side to Side
3. 13 X 5-sec one leg marches
4. 13 X Crunches (Ball)
5. 34 sec Bridges (Ball)
6. 34 sec Lay-outs

Pylometrics

Exercises (3 Sets)
Standard

1. 11 X Squat to Jumps
2. 11 X One-Two Hops
3. 11 X Spilt Squat Shuffle
4. 11 X Mountain Climber
5. 31 X Single Ankle hops

Others

1. 10 X Shoots
2. 10X Roundhouse kicks

Weighted

Exercises (3 Sets)

Lower Body

1. 10 X Squats (25 X 2 kg)
2. 10 X Single-leg Squats
3. 10 X Lunges (25 kg)
4. 20 X Single Leg Calf Raises
5. 10 X Deadlifts (25 kg)

Upper Body

1. 15 X Push ups
2. 10 X Shoulder Presses (25 kg)
3. 5 X 1-arm Push ups
4. 10 X 1-arm Back Rows (25 kg)
5. 11 X Inverted Rows

Runs/Bicycle

1. Run (3.2 km) 
   Timing: 20:40; Speed: ??km/h
2. Cycle (4.6km)
   Timing: 12:00; Ave Speed: ?? km/h

KIV

1. Slope Runs (3x 0.38 km)
2. Single-leg Isometric Deadlifts
3. Single-leg Isometric Squats
4. Isometric Squats
5. 10 X Inclined Inverted Rows

Week 3.5: One Week

Been busy. But managed to put in some time on the exercise machine.

Sorry for the terse updates. Got work to go back to.

Achievements

Pylometrics: Done

Core: Done

Bodyweight:  Done

Run:  Done. 2.4km in 16.21

Cycle: Done

Goals

Dates: 21-23 Aug

• + Upper body exercises

Training Routines

Dates: 15-19 Aug

Core

3 Sets

1. 13 X Lower abs
2. 13 X Side to Side
3. 13 X 5-sec one leg marches
4. 13 X Crunches (Ball)
5. 34 sec Bridges (Ball)
6. 34 sec Lay-outs

Pylometrics

Exercises (3 Sets)

1. 11 X Squat to Jumps
2. 11 X One-Two Hops
3. 11 X Spilt Squat Shuffle
4. 11 X Mountain Climber
5. 31 X Single Ankle hops

Others

1. 10 X Shoots
2. 10X Roundhouse kicks

Bodyweight

Exercises (3 Sets)

1. 10 X Squats (25 kg)
2. 10 X Single-leg Squats
3. 10 X Lunges (25 kg)
4. 20 X Single Leg Calf Raises
5. 15 X Push ups
6. 10 X Deadlifts (25 kg)
7. 10 X Shoulder Presses (25 kg)
8. 11 X Rows

Runs/Bicycle

1. Run (3.4 km) 
   Timing: 23:00; Speed: 8.87 km/h
2. Cycle: 24.1km
   Timing: 1:40 h; Ave Speed: 14.46 km/h

KIV

1. Slope Runs (3x 0.38 km)
2. Single-leg Isometric Deadlifts
3. Single-leg Isometric Squats
4. Isometric Squats
5. 10 X Inclined Inverted Rows

Week 3:

So my bicycle ran out of air. It’s sitting on two deflated tires and I’ve to pump it back up again.

However  my air pump sucks. And bring it to the petrol station is a ridiculous waste of time as it doesn’t have the required PSI setting.

What’s left is to buy a floor pump. A massive monster that with nice long strokes and pushy as heck. At least my bicycle will be bouncing nicely in no time.

Achievements

Pylometrics: Done

Core: 1/2 Done

Bodyweight: Done

Run: Done

Cycle: No (see above)

Goals

Dates: 15-17 Aug

• +1 to Core
• + 5 Kg to Squats, Lunges, Presses
• + 0.2km to runs
• Include Dead Lifts

Training Routines

Dates: 11-13 Aug

Core

3 Sets

1. 12 X Lower abs
2. 12 X Side to Side
3. 12 X 5-sec one leg marches
4. 12 X Crunches (Ball)
5. 33 sec Bridges (Ball)
6. 33 sec Lay-outs

Pylometrics

Exercises (3 Sets)

1. 11 X Squat to Jumps
2. 11 X One-Two Hops
3. 11 X Spilt Squat Shuffle
4. 11 X Mountain Climber
5. 31 X Single Ankle hops

Others

1. 10 X Shoots
2. 10X Roundhouse kicks

Bodyweight

Exercises (3 Sets)

1. 10 X Squats (20 kg)
2. 10 X Single-leg Squats
3. 10 X Lunges (20 kg)
4. 20 X Single Leg Calf Raises
5. 15 X Push ups
6. 10 X Shoulder Presses (20 kg)
7. 11 X Rows

Runs/Bicycle

1. Run (3.4 km) 
   Timing: 23:00; Speed: 8.87 km/h
2. Cycle: 24.1km
   Timing: 1:40 h; Ave Speed: 14.46 km/h

KIV

1. Slope Runs (3x 0.38 km)
2. Single-leg Isometric Deadlifts
3. Single-leg Isometric Squats
4. Isometric Squats
5. 10 X Inclined Inverted Rows

Eat Spider

At Khmer Delight along East Coast Road. They’re not on the menu but you can ask for it.

A two-some costs $5.90 and they taste like meaty french fries.

Week 2.5: Slowly Slowly

Bloody slow cyclist!  Bloody slow runner – not too slow!

One week after my back gave out, I’m at my core + pylometrics exercises again. It’s not too great though. It’s hard work just to complete it.

But I’ll keep at it.

Just because I should.

Achievements

Pylometrics: Done

Core: Done

Bodyweight: Done

Run: Done

Cycle: Done

Goals

Dates: 11-14 Aug

• +1 to Core
• +1 to Pylometrics 

Training Routines

Dates: 6-9 Aug

Core

3 Sets

1. 12 X Lower abs
2. 12 X Side to Side
3. 12 X 5-sec one leg marches
4. 12 X Crunches (Ball)
5. 33 sec Bridges (Ball)
6. 33 sec Lay-outs

Pylometrics

Exercises (3 Sets)

1. 11 X Squat to Jumps
2. 11 X One-Two Hops
3. 11 X Spilt Squat Shuffle
4. 11 X Mountain Climber
5. 31 X Single Ankle hops

Others

1. 10 X Shoots
2. 10X Roundhouse kicks

Bodyweight

Exercises (3 Sets)

1. 10 X Squats (20 kg)
2. 10 X Single-leg Squats
3. 10 X Lunges
4. 15 X Single Leg Calf Raises
5. 10 X Push ups
6. 5 X Shoulder Presses
7. 10 X Rows

Runs/Bicycle

1. Run (2.4 km) 
   Timing: 22:00; Speed: 6.54 km/h
2. Cycle: 24.1km
   Timing: 1:40 h; Ave Speed: 14.46 km/h

KIV

1. Slope Runs (3x 0.38 km)
2. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
3. Single-leg Isometric Deadlifts
4. Single-leg Isometric Squats
5. Isometric Squats
6. 10 X Inclined Inverted Rows

Week 2.0: Mr Injury Prone

And so I got injured again. My back gave out from doing Core exercises (ironically).

For two days, I penguin-waded from point A to point B. In fact, it got so painful that I had to brace my abs just to stand…without moving at all.

“A massage,” I thought “It’d do me wonders.”

Oh it did. But not without more pain.

It was one of the most jaw-clenching, fist-grasping, scream-like-a-little-girl massage that I’ve ever had. The masseuse, a slender wisp of a girl, hit all the pain spots without much effort.

The next day, I ached. I was sore like I’d been through the grinder. But oddly enough, 24 hours after my massage, my strained back muscles subsided to a whisper. And my shoulder doesn’t hurt as much as before.

Now that’s remedy!

Achievements

Pylometrics: Done

Core: Done

Bodyweight: Done

Run: Done

Cycle: Nope

Goals

Dates: 2-4 Aug

• Maintain current numbers.
• Everything went south because of my injuries.

Training Routines

Dates: 2-4 Aug

Core

3 Sets

1. 12 X Lower abs
2. 12 X Side to Side
3. 6 X 5-sec one leg marches
4. 12 X Crunches (Ball)
5. 32 sec Bridges (Ball)
6. 32 sec Lay-outs

Pylometrics

Exercises (3 Sets)

1. 10 X Squat to Jumps
2. 10 X One-Two Hops
3. 10 X Spilt Squat Shuffle
4. 10 X Mountain Climber
5. 30 X Single Ankle hops

Others

1. 10 X Shoots
2. 10X Roundhouse kicks

Bodyweight

Exercises (3 Sets)

1. 10 X Squats
2. 6 X Single-leg Squats (-4)
3. 10 X Lunges
4. 15 X Single Leg Calf Raises
5. 10 X Push ups
6. 5 X Shoulder Presses
7. 10 X Inverted Rows

Runs/Bicycle

1. Run (2.4 km) 
   Timing: 24:00; Speed: ??.?? km/h
2. Cycle: 4 X 4.4km (13.2km)
   Timing: ??:00; Fastest Speed: ?? km/h; Ave Speed: ?? km/h

KIV

1. Slope Runs (3x 0.38 km)
2. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
3. Single-leg Isometric Deadlifts
4. Single-leg Isometric Squats
5. Isometric Squats