Week 1 – April 8th – 14th

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.

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