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Archive for August, 2011

Week 4.5: New Look!

August 28, 2011 Leave a comment

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
Categories: Uncategorized

Week 4: This schedule needs an overhaul

August 24, 2011 Leave a comment

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. Open-mouthed smile 

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
Categories: Exercise, Fitness

Week 3.5: One Week

August 22, 2011 Leave a comment

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

Sorry for the terse updates. Got work to go back to. Open-mouthed smile

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
    Categories: Exercise, Fitness

    Week 3:

    August 15, 2011 Leave a comment

    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
      Categories: Exercise, Fitness

      Eat Spider

      August 10, 2011 Leave a comment

      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.

      SNC00027 (1024x768)

      SNC00028 (768x1024)

      Categories: Food and drink

      Week 2.5: Slowly Slowly

      August 9, 2011 Leave a comment

      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
        Categories: Exercise, Fitness

        Week 2.0: Mr Injury Prone

        August 5, 2011 Leave a comment

        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
          Categories: Exercise, Fitness
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