Routine
2025.02.16 (Sun)
Abs
- 30 Crunches
- 30 Leg Raises
- 30 Twisted sit-ups
- 30 Heel Touches
- 30 Back Extensions
Jumping Rope(2min.) & Push-up(30sec.) : 4.0 Round
2025.02.17 (Mon)
1. Hip Thrust 105kg x 3 x 10 (1.5min.)
2. Hamstring Curl 55kg x 3 x (8, 8, 7) (1.5min.)
3. Inner Thigh 52.5kg x 3 x 12 (1.5min.)
2025.02.18 (Tue)
rest
2025.02.19 (Wed)
1. Chin-up : 12, 6, 4
2. Circuit (C) : 3 Rounds + 14 Wrestler Rolling
3. Side Lateral Raise : (12kg) 12, 6
2025.02.20 (Thur)
Abs
- 30 Crunches
- 30 Leg Raises
- 30 Twisted sit-ups
- 30 Heel Touches
- 30 Back Extensions
Jogging : 4.94km
2025.02.21 (Fri)
Abs
- 32 Crunches
- 32 Leg Raises
- 32 Twisted sit-ups
- 32 Heel Touches
- 32 Back Extensions
Jumping Rope(2min.) & 10 Push-up(30sec.) : 5.0sets
2025.02.22 (Sat)
rest
Sleep ( 2025.02.16(Sun) - 2025.02.22(Sat) )
Average (Std. deviation, %) : 6 ' 28" (13.09%)
Feedback
1) Don't ever forget the importance of sleeping well and recovery.
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