Daily Archives: October 9, 2009

Friday Night Run & Exercise

Tampines Park Connector

2.42km

16m 50s

06:57 min/km

8.69 km/hr

Mapmyrun: http://www.mapmyrun.com/run/singapore/-tampines/470944205758

SportyPal: http://www.sportypal.com/Workouts/Details/68777

Notes:

Second day of running.

Good job fat pakcik!

Wahaha!

Feeling a bit better today so increased the running pace a bit.

A teeny-weeny bit but still much slower than 99% of the world’s population.

Both soles were sore from the previous exertion and are still sore currently.

A thorough knead with my elbow should get the job done.

Need to do my weights workout now but the lemak cili ayam dish that I just had for dinner is derailing that plan.

If I do not update this post, that mean the lemak cili ayam has won.

Aiyooo!

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:

Waduh!

I’m sooo tired.

Peace and out!

Advertisements