11-17 May Week Act's

Mon Morning : Swim 1000m with drills
Mon Nite : Gym- Chest & Back

Tue Morning : Speed work for run 300m x 5
Tue Nite : 1 mins plank + 30 sec each side plank x 3sets, cable abs pull + side rise x 3+Interval cycling 30mins

Wed Morning: 15rep x push up, 12rep x abs roller(train core, shoulder & back & arms) x 3sets

Wed Nite : Swim 1500m freestyle & 2km run

Thur Nite : Shoulder + leg + back + 30 mins interval cycling

Fri Nite : Swin 1500m + Run 6km


Sat Nite : Swim 2000m freestyle

Sun Morning : New Balance 15km run 1h 50mins
Total workout time 8hours this week


This week as expected the weight dint drop much as i start to eat carbs,
but got improvement in training.



Starting weight as start of program : 77.9kg fat 23.5%

Starting weight as May : 73.8kg fat 20.3%
Starting weight current week : 73.0kg fat 20.1%
Current weight : 72.7kg fat 19.7%

Total weight lose for current week : 0.3kg fat 0.4%
Total weight lose for month of May : 1.1kg fat 0.6%
Total weight lose for the program : 5.2kg fat 3.8%