| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
| AM | Cross traing – Erg + Core (1hour) | Weights –Upper Muscular Endurance | Rest | Rest | |||
| PM | Weights – Upper Muscular Endurance | Cycling – 60 mins | Weights + Plyo (Lower Muscular Endurance) | Swimming | Swimming |
Training
- Rehabilitation and build foundation
- Honestly I have no idea what I am doing or even know where to start.
- This is what my week looks like and I’m trying it out
Running
Legs – Endurance and foundations
Resistance training:
Back Squats: 8×4
Hex Deadlifts: 8×4
Leg Press: 15×4
Lunges: 4 rounds
Calf Raises: 20×4
Leg Curls: 12×4
Leg Extensions: 12×4
PLYO circuit x 5
Leg-ups – 12 steps, each side
Sled push
Farmer’s walk
2 min rest
Cycling
Been using a Kaiser spin bike, but whenever I bike, I have knee pain during the session. Tried to adjust the seat here and there, while fixing the biomechanics of cycling, but still no Bueno. Thinking of asking the bike shop about what might be happening when I go window shopping this weekend. What I’ve been using as ‘training’ resources are GDN cycling videos on Youtube. It is incredibly annoying when commercials come on every 10 mins. Talk about a mood killer.
Swimming
1. Workout A
Warm-up
2x200M Freestyle, 1 min rest
8x50M medley, 25m drill/ 25m swim, 15 sec rest after 50m
Main set
8x100M Free, 30 secs rest after 100m
Aerobic
Speed set
4x25M, 15M max, 10M easy, 15 sec rest between 50M
1 – 2 Free, 3 – 4 Breast
Cooldown
100M choice
TOTAL: 1,600M
2. Workout B
Warm-up
400M, 100M Free, 100M Choice
Kick set
3x50M, Speed up to max pace
30 secs rest between each 50M
Main set
5x200M, 40 secs rest between each
1,3,5 Swim
2,4 Pull buoy
Cooldown
1x50M choice
TOTAL: 1,600M
Nutrition
It was a bad start. My co-worker brought my weakness to work, pastries, for two straight days. Then, she proceeded to put it on the shelf in front of my desk. I think the next time this happens, I need to reflect on how seriously I am taking this journey. Something more actionable would be simply to move away from my desk. Been really trying to incorporate a healthy breakfast to kick start the day, oatmeal and banana is my new favourite.
