Michael and I kick started the first workout of the year with a back-and-legs combo this morning. It was not a too heavy-duty session as in he did not go crazy (at least not much) in loading up the weights although we did hit a few sweet spots e.g. hack squat. Last Friday’s drop sets were a killer and my legs were shox for the weekend; yes, even during the Klang New Year Run 2011 (race review coming up).
a) Cybex hack squat (we went up to 600lbs! Yipee!)
b) Cybex seated leg raises
c) Free standing pull-ups
d) Plate weight bend over back row
e) Technogym leg press (crappers! But at least we only top it off at 140lbs today)
f) Jumping squats (always a killer after any leg press)
g) Cybex low back row
h) Cybex rotary hip (scored on this as well)
i) Freemotion double handle back row (back and arm muscles opening like a butterfly)
j) Cybex standing calf raises (yeah, why do we have to do so many calf raises in a day?!)
k) LF cable tricep pressdown with short iron bar
l) Abs crunches on medicine ball
I took it easy yesterday and scored! I hit all the right paces during the short recovery run and the elliptical cross trainer before heading for a stretch out yoga session. Thereafter it was lunch and a nap. I was practically napping every afternoon last week and it helped me get on track on every single workout, which of course means I need to hit the bed earlier these days if I am to get enough rest. This is going to be tough looking at some of the deals we have going in the office.
Kenny and I had a chat last night about my training programme after I jokingly told him to coach me. Yeah, he took it mighty seriously but hey, it works me too! It is more or less in line with my plan: 4-5 runs a week with
a) tempo-ish run of 9-11km on Wednesday / adiNation Training Run
b) speed / track work of 8*400m @ 1:45 min
c) LSD of 15-20km
d) 2 easy runs of 8-10km in between
The target is to hit a sub-50 for a 10km. All of it sounds so daunting but Kenny offered to pace me for the track and LSD (if Kei Ming is not available). I was hesitant about asking him for the LSD since he probably wants to go faster but he assured me that he could still hit his miles at a faster pace earlier and then join me for my LSD. God sent pressie for the New Year!