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Exercise: 25 May to 31 May

May 31, 2015 Leave a comment

One of my goals was to run more. I find running tedious and boring. But nothing beats the after effects (sorry weights!), it’s great for my lungs, and I feel a helluva energised.

But running – like weight-training – should be a mix of types. Hence Slope Runs and Circuit Runs. The former is all about running up and down slopes. The later, a nice jog around the estate.

I adore Slope Runs.

 

Image from Travelling with Corrie

Benefits of Running Slopes

 

I find that it makes me stronger and more co-ordinated. And it also helps in my weights sessions. From RunnersWorld:

It strengthens tendons and ligaments, reduces the risk of injury and improves overall running form…

Hill sessions, in contrast, force the muscles in your hips, legs, ankles and feet to contract in a coordinated fashion while supporting your full body weight, just as they have to during normal running. In addition, on uphill sections your muscles contract more powerfully than usual because they are forced to overcome gravity to move you up the hill. The result is more power, which in turn leads to longer, faster running strides.

 

Power is good. More slopes, please!

 

Exercise Routine

Objective: Continue Activity.

Poundage: 55kg; 3 sets of 10 as much as possible

Day: Type Weighted Body
1: Rest   Calf Raises
2: Back Row
Swings
Deadlifts
 
3: Front Lunges
Squats
Skipping
4: Movement   Dips
Circuit Runs
5: Back Rows
Deadlifts
 
6: Movement   Slope Runs
7: Front Lunges
Squats
Hang Cleans
Burpees

 

What Next?

 

More slopes please!

Categories: Exercise, Fitness Tags: ,

Exercise: Restart

May 24, 2015 Leave a comment

Coming back from an illness isn’t easy. I’ve been out with Sinusitis for 3 weeks.

During then, I was useless in thought and action. I barely wanted to move – a finger, leg, any limb or appendage. I simply drifted in weird, gauzy haze.

Thankfully, that’s over.

When to Start Working Out After Being Sick

Image from Eat Move Improve

Now comes the hard part – getting back to ship-shape fitness.

As with restarts, it’ll be slow and constant. Remember: Just keep active, keep moving, and build intensity. 

 

Exercise Routine

Objective: Get into Activity. Start easy.

Poundage: 50kg; 3 sets of 10 as much as possible

Day: Type Weighted Body
1: Front Front Squats
Military Presses
Rotational Lunges
Skipping rope
2: Movement Planks
Biking
3: Movement   Biking
4: Back Deadlifts
Hang Cleans
Rows
Biking
5: Rest   Jumping Jacks
6: Movement   Jab & Hook
Squat-jumps
Roundhouse kicks
Skipping rope
7: All Deadlifts
Rows
Front Squats
Military Presses
Run
Pull-up
Dips

 

What Next?

 

I’ll keep the exercise routine as is for now. But ramp up the weights to 55kg.

Let’s see how it goes.

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)
    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

        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
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