Monthly Archives: November 2008

Friday Exercise

8.7kg

Dumbbell curl: 5 X 5

Dumbbell tricep extension: 3 X 12

Dumbbell concentration curl: 5 X 5

5.0kg

Dumbbell kickback: 3 X 12

4.2kg

Lateral raise: 3 X 12

Front raise: 3 X 12

6.7kg

Shoulder press: 3 X 12

Hammer curl: 3 X 12

Shoulder shrug: 3 X 12

Advertisements

Wednesday Exercise

8.7kg

Dumbbell curl: 3 X 12

Dumbbell tricep extension: 3 X 12

Dumbbell concentration curl: 1 X 12, 3 X 5

4.2kg

Dumbbell kickback: 3 X 12

Lateral raise: 3 X 12

Front raise: 3 X 12

6.7kg

Shoulder press: 3 X 12

Hammer curl: 3 X 12

Shoulder shrug: 3 X 12


Tuesday Run

Tampines Park Connector

2.23km

14mins 34secs

9.19 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/tampines/276945761090

Notes:

Been sick since the last two days.

The Double F combo: fever and flu.

Intended to run 5.6km but the windpipe and nose were filled with mucus.

Started coughing while running so it was a good sign to stop and not to push too hard till jeopardising health.


Saturday EZ Run

Tampines – Pasir Ris Park Connector

3.57km

30mins 34secs

7.02 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/tampines/949467608772

Notes:

According to this schedule, I should conduct my EZ run tomorrow, Sunday.

But decided to change it to today.

One difficult thing about doing this EZ run, is running at a very slow pace itself, because all the past trainings were all about getting stronger and faster.


Friday Exercise

6.7kg

Hammer curl: 3 X 12

Shoulder press: 3 X 12

4.2kg

Front raise: 3 X 12

Lateral raise: 3 X 12

Dumbbell kickback: 3 X 12

8.7kg

Dumbbell concentration curl: 3 X 12

Dumbbell tricep extension: 3 X 12

Dumbbell curl: 5 X 6

Shoulder shrug: 3 X 12


Thursday Run

Tampines Park Connector

4.0km

27mins 38secs

8.76 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/tampines/452222869305

Notes:

Feels good.

But the legs automatically slowed down when reaching the 3.3km mark.

Need more training to increase the legs’ strength and endurance.


Monday Exercise

6.7kg

Hammer curl: 3 X 12

Shoulder press: 3 X 12

4.2kg

Front raise: 3 X 12

Lateral raise: 3 X 12

Dumbbell kickback: 3 X 12

6.7kg

Dumbbell concentration curl: 3 X 12

Dumbbell tricep extension: 3 X 12

Dumbbell curl: 3 X 12