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.
a) LF mid-range grip lat pull down
b) LF low back row
c) BB bend over back row
d) Bench chest press
e) DB chest press
f) Hack squat
g) Hoist seated leg curl
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)
j) Abs crunches on 2 fitballs
k) BB bicep curls