Daily Archives: September 28, 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…