Wednesday, June 30, 2010

Burnt Out

Michael and I believe my recent not-so-decent 10km timing at the Standard Chartered Kuala Lumpur Marathon is an indication of a burnt out. I had been training and eating well leading to the run and yet came back at 57:55 minutes – sure, it was faster than the 56:03 minutes at the Adidas Sundown (on a min/km basis) but I thought I could do better. Perhaps it was one of those s***ty days. He suggested I take a week off (apparently the guide is 1-2 weeks off after every 3-4 months of hard training) but we came to a middle-of-road solution i.e. cut back on the cardio sessions this week before calling for more “drastic” cuts.

So it was back to legs today after a 2-day layoff but we only did 2 of that this morning.

Supersets of:
a) LF mid-range grip lat pull down
b) LF low back row
c) BB bend over back row

Supersets of:
d) Bench chest press
e) DB chest press

Supersets of:
f) Hack squat
g) Hoist seated leg curl

Supersets of:
h) Combo of single arm DB overhead shoulder press, single arm DB lateral raise, static lunges
i) Technogym cable straight forward reverse fly (for deltoids)

Supersets of:
j) Abs crunches on 2 fitballs
k) BB bicep curls

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