Monthly Archives: March 2009

SIMPLEFIT: Tuesday L1D1

Tuesday

L1D1: 22 rounds (20mins)

Weight: 78.6kg (After)

HRrest: 89

HRafter: 131

Supplementary Exercises:

Ab plank: 3 X 30secs

Right side plank: 30secs

Left side plank: 30secs

Notes:

Felt stronger and this is proven by the extra 2 sets that I did.

But my tummy still looks humongous lah.

😦

Advertisements

Monday Exercise

8.7kg

Dumbbell curl: 3 X 12

Dumbbell tricep extension: 3 X 12

Dumbbell concentration curl: 5 X 5

6.7kg

Dumbbell kickback: 5 X 5

Lateral raise: 5 X 5

Front raise: 5 X 5

Shoulder press: 3 X 12

Hammer curl: 3 X 12

8.7kg

Shoulder shrug: 3 X 12


Saturday Morning Run

Tampines – Pasir Ris Park Connector

3.53km

27mins 33secs

07:49

7.72 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/singapore/498123821993613690

Notes:

Injured the knee.

Will not be running for a few days to let the swell subsides.


Friday Exercise

8.7kg

Dumbbell curl: 5 X 5

Dumbbell tricep extension: 3 X 12

Dumbbell concentration curl: 5 X 5

6.7kg

Dumbbell kickback: 5 X 5

Lateral raise: 5 X 5

Front raise: 5 X 5

Shoulder press: 3 X 12

Hammer curl: 3 X 12

8.7kg

Shoulder shrug: 3 X 12


Friday Cycle: Cycling to tuition

Tampines – Kembangan – Tampines Route III

14.7km

56mins

15.77km/hr

Mapmycycle: http://www.mapmyrun.com/route/sg/singapore/491123816129337012

Notes:

It’s been a long while since I rode long distance with my bike.

Decided to cycle to tuition.

Alas my legs needed a bit of time to adjust to the longer distance.

But in the end, still managed to break the 1hr mark for the time taken to and fro.

And to add, my old piece of junk has started to give me problems, again, with greater difficulty during changing gears and they were as smooth as crunching sands in the mouth.

Oh well!


Simplefit: Thursday L1D2

Thursday

L1D2: 4mins 17secs

Weight: 79.4kg (Before)

HRbefore: 78

HRafter: 126

Supplementary Exercises:

Ab plank: 3 X 30secs

Right side plank: 30secs

Left side plank: 30secs

Notes:

I feel good!


Wednesday Night Run

Tampines – Pasir Ris Park Connector

4.88km

38m 08s

07:49

7.72 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/singapore/872235299493

Notes:

Woohoo!

No tightness or cramps in the lower leg to complain about.

Felt great and breathing was regular without any shortness of breath.

Apart from that, needed to stop for a while as the right foot started to become numb after the U-turn.

But after loosening the shoelaces, everything felt good again.

Woohoo!

:mrgreen: