Tuesday, February 22, 2011


OMG! I am stoked! I have just checked the results of the Standard Chartered Hong Kong 2011. 50:09 min! Yay! I am so close to my target of a sub-50. Conditions were perfect – training went well, foot held up and the temps. The temps was the key item – 13 degrees – perfect for racing. So please do not ask me to repeat this feat back here where we hit 28 degrees on a good day! I will put out the race pros and cons later – I got back into the office this morning and am swamped with work, work and more work.

Onto this morning’s back-and-chest workout…I was grinning from ear-to-ear because of the Hong Kong trip that everything felt effortless.

Supersets of:

a) BB incline chest press

b) LF back low row

Supersets of:

c) BB bench chest press

d) Precor back row

Supersets of:

e) LF cable chest fly

f) LF cable upper back row with iron bar

Supersets of:

g) Back extension or Roman chair (now I know the official name!)

h) DB bicep curl

We finished off with some abs crunches. We did not do that many workouts this morning because I was too chatty! LOL!

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