Terrible stomach pain from the sit ups, hurting thus affecting my form in all activities.
Walked/jog for 5km which was planned by Army as endurance running training.
Cheated through all static stations.
081209 Tuesday - Rest Day.
Stomach slowly recovering.
Played some basketball, form is bad due to stomach.
091209 Wednesday - Speed training
Feeling better in the stomach.
1min sprint, 2 min walk/jog, 4km.
Group exercise game, 30-40 people each suggested 10-20 reps of an exercise.
101209 Thursday - Gym Day.
Soreness in legs, haven't fully recovered from speed training.
Had weird sleep timings due to Guard Duty overnight.
Pull up, 4 to warm up.
Dumb bell bent over row - 10kg to warm up.
Assisted-pull up/dip, machine. 5-10 x 5lbs weights.
15 PU , 20 rows at 15kg.
10 PU, 10 dips x 4 sets.
Dumb bell hug squat.
30kg x 15, 22.5kg x 15, 1:00 minute.
Followed by 20 x leg raises.
Stiff leg dumbbell deadlift, 15kg to warm up, 30kg x 10 reps x 2.
111209 Friday - Rest Day
Sore in hamstring, thighs, chest, triceps, biceps, lats.
Played basketball for 2 hours.
Injured knee when hit by another player, also feeling overtraining of thighs and knees due to jumping too much.
Injury review: Right shoulder still hurts at the extremes, like when scratching my back.
Seems to have lost 1/2 a kg of weight as I had planned. :)
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