Monthly Archives: September 2009

Monday Exercise

9.2kg

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

9.2kg

Hammer curl: 5 X 5

Shoulder shrug: 3 X 12

Supplement Exercises:

Plank: 60sec, 45secs, 35secs

Notes:

E.x.h.a.u.s.t.e.d

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Monday Cycle: To Tuition & Back

Tampines – Kembangan – Tampines

16.49km

1hr 1min

14.32km/hr

Mapmyrun: http://www.mapmyrun.com/view_route?r=491123816129337012

Sportypal: http://www.sportypal.com/Workouts/Details/61288

http://www.sportypal.com/Workouts/Details/61290

Notes:

The longest distance cycled after the fasting month.

A good workout for the quadriceps after a lack of runs and cycle rides.

Hopefully this will be the catalyst for my other cardiovascular workouts.

Registered for the Nike Human Race 10km and the Standard Chartered Singapore Marathon 10km.

So need to start my trainings conscientiously with a revamp in my lifestyle after a very sagely advice from an old, wise nenek.

Give me the strength!

Pleeeeeeeeeeeeeeeeeeeease…


Wednesday Exercise

9.2kg

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

9.2kg

Hammer curl: 5 X 5

Shoulder shrug: 3 X 12

Supplement Exercises:

Plank: 60sec, 45secs, 35secs

Notes:

Feeling great!

Just that haven’t had the opportunity to have any runs yet.

Maybe this weekend kot.

πŸ˜›


Monday Exercise

9.2kg

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

9.2kg

Hammer curl: 5 X 5

Shoulder shrug: 3 X 12

Supplement Exercises:

Plank: 45sec, 35secs, 35secs

Notes:

Didn’t notice any loss in strength today.

Maybe it was due to the beef bacon I ate during the breaking of fast.

On another note, it was with great disappointment that I withdrew from running in the Yellow Ribbon Prison Run ’09.

I was still coughing the night before and suffice to say, I didn’t want to take much risk when my health is involved.

There’s always another day and another run to join.

Peace!

πŸ™‚


Friday Afternoon Run

Tampines – Pasir Ris Park Connector

3.77km

31m 28s

08:20

7.20 km/hr

Mapmyrun: http://www.mapmyrun.com/run/singapore/-tampines/949467608772

SportyPal: http://www.sportypal.com/Workouts/Details/45776

Notes:

Fuyooooo!

I am currently suffering from dehydration while waiting for the muezzin’s call to indicate breakfast.

Went out on a short and easy run after being sidelined for unknown months of not running. My immune system is currently in the drains after suffering a sudden attack of flu yesterday. This is exclusive of the previous and concurrent bout of fever, flu and cough.

So I was taking it real easy just now. My aim was to basically gauge my level of fitness and the pace that I should adhere to for this coming Sunday’s 5.8km Yellow Ribbon Prison Run ’09. Everything felt in order during the run though there was a hint of instability in the left knee during the home straight.

But it was terrible after the run, which is now, as I feel really drained and I am in prone position while typing this. No energy mah.

Help!!!

p/s: Sometimes I can be so drama lah. πŸ˜›


Wednesday Exercise

9.2kg

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

9.2kg

Hammer curl: 5 X 5

Shoulder shrug: 3 X 12

Supplement Exercises:

Plank: 45sec, 35secs, 35secs

Notes:

Fuyoo!

No strength to do the dumbbell curls.

So needed to extend the breaks in between.

Other than that everything’s good.

Yeah!