Archive

Archive for September, 2011

Week 6: Kettlebell Types and Bikes

September 13, 2011 Leave a comment

My groin muscle acts from all that cycling. And really it’s not a lot of cycling.

Argggh. Anyways, the switch over to Kettlebell type exercises is doing me good. Tiring like mad, but it shocks the body and hopefully I can push further when I go back to my usual workouts.

Training Schedule

Dates: 8-11 Sep 

Routine (Aug)

8 10 11 13
Kettlebell   Yes  

Yes

Pylo (Others)    
Core

Wght (Front)

  Yes
Wght (Back)  
Run    
Bike X 2   X 2

Next Goals

Dates: 15-17 Sep 

  • +1 Bike
  • Kettlebell type exercises.

Training Routines

Core

3 Sets

  1. 15 X Lower abs
  2. 15 X Side to Side
  3. 15 X One Leg Marches
  4. 15 X Crunches (Ball)
  5. 35 sec Bridges (Ball)
  6. 35 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 (26 X 2 kg)
  2. 10 X Single-leg Squats
  3. 10 X Lunges (26 kg)
  4. 20 X Push ups (inclined)
  5. 10 X Shoulder Presses (26 kg)
  6. 7 X 1-arm Push ups (3 steps)

Back

  1. 3 X Pull Ups
  2. 10 X 1-arm Back Rows (26 kg)
  3. 12 X Inverted Rows
  4. 20 X Single Leg Calf Raises
  5. 10 X Deadlifts (26 X 2 kg)
  6. 10 X Shrugs (26 X 2 kg)

    Runs/Bicycle

    1. Run (3.2 km) 
      Timing: 19:55; Speed: 9.64km/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

    Kettlebell-type

    1. 10 X Dumbbell Swings (26 kg)
    2. 10 X Squats to Presses (26 kg)
    3. 10 X Cutter (26 kg)
    Advertisements
    Categories: Exercise, Fitness

    Week 5.5: Power Down

    September 10, 2011 Leave a comment

    Mmmm…. Feeling weak. I think it’s about time to slack off for a week or so. Will concentrate on recovery instead, with biking and full body exercises in between.

    My legs are looking good and getting, however it doesn’t seem to be translating upwards to the rest of my body.

    Training Schedule

    Dates: 3-6 Sep

    Routine (Aug)

    3 4 5 6
    Pylo (Std)   Yes – D  

    Pylo (Others)    
    Core

    1/2 – D

    Wght (Front)

      Yes – D
    Wght (Back) Yes – D  
    Run     20:00 (DnD)
    Bike X 2 – D  

    X1 –DnD

    Next Goals

    Dates: 8-10 Sep 

    • Just Bike & Kettlebell type exercises.

     

    Training Routines

    Core

    3 Sets

    1. 15 X Lower abs
    2. 15 X Side to Side
    3. 15 X One Leg Marches
    4. 15 X Crunches (Ball)
    5. 35 sec Bridges (Ball)
    6. 35 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 (26 X 2 kg)
    2. 10 X Single-leg Squats
    3. 10 X Lunges (26 kg)
    4. 20 X Push ups (inclined)
    5. 10 X Shoulder Presses (26 kg)
    6. 7 X 1-arm Push ups (3 steps)

    Back

    1. 3 X Pull Ups
    2. 10 X 1-arm Back Rows (26 kg)
    3. 12 X Inverted Rows
    4. 20 X Single Leg Calf Raises
    5. 10 X Deadlifts (26 X 2 kg)
    6. 10 X Shrugs (26 X 2 kg)

      Runs/Bicycle

      1. Run (3.2 km) 
        Timing: 19:55; Speed: 9.64km/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: Exercise, Fitness

      Week 5: O.O Good Run

      September 3, 2011 Leave a comment

      Shaved 1 minute off my running time. Very cool.

      Didn’t manage to Bike because of timing, and Pylo (Others) wasn’t done because of my aching feet. 😦

      Training Schedule

      Dates: 30 Aug-1 Sep

      Routine (Aug)

      30

      31

      1

      Pylo (Std)  

      Yes – D

       
      Pylo (Others)     Yes
      Core

      1/2 – D

      1/2 – D

       
      Wght (Front)   Yes – D  
      Wght (Back) Yes – D    
      Run     21:00 (19:55) – D
      Bike     X 3

      Next Goals

      Dates: 3-5 Sep 

      • +10 Shrugs (26 X 2 kg) to Back
      • +1 to Core
      • +1 to Inverted Rows

      Training Routines

      Core

      3 Sets

      1. 14 X Lower abs
      2. 14 X Side to Side
      3. 14 X one leg marches
      4. 14 X Crunches (Ball)
      5. 35 sec Bridges (Ball)
      6. 35 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 (26 X 2 kg)
      2. 10 X Single-leg Squats
      3. 10 X Lunges (26 kg)
      4. 20 X Push ups (inclined)
      5. 10 X Shoulder Presses (26 kg)
      6. 7 X 1-arm Push ups (3 steps)

      Back

      1. 3 X Pull Ups
      2. 10 X 1-arm Back Rows (26 kg)
      3. 11 X Inverted Rows
      4. 20 X Single Leg Calf Raises
      5. 10 X Deadlifts (26 kg)

        Runs/Bicycle

        1. Run (3.2 km) 
          Timing: 19:55; Speed: 9.64km/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: Exercise, Fitness
        %d bloggers like this: