Monday, October 15, 2012

It’s All About The Legs

That's right folks...that was the theme for this weekend. You can’t imagine the relief when we started today with a Shoulder workout!

Saturday: Hill training – DH; not many runners around town this past weekend given the races in Perhentian Island and Singapore. Ronnie and the team started an hour early and covered the usual BA-Hartamas route; I started with KK, Kelvin Ng and Loke and managed to spotted Choi power walking at the downhill of Tijani/Bukit Tunku. Then it was off to Richard’s vinyasa yoga class and let me tell you this…my hamstrings are still sore today!

Sunday: Aka “The Day I “farked” Myself” – Larian Warga Emas 2012 in the morning (6km) and a didn’t-turn-out-to-be-that-easy-after-all run with Kenny in the evening (9.65km). Need to put in lots of work if I want to run twice a day.

This morning’s reprive: Shoulders

Single sets of (5 sets with drop sets on the last 2):
a) Standing DB overhead shoulder press
b) Standing DB lateral raise (always the problematic one!)
c) Hoist shoulder press (wow! It’s been awhile since we used the Hoist machines)

Supersets of:
d) Technogym cable criss cross rear delt (apparently leaning against the board makes it tougher! Who knew!)
e) Aeromat ball frontal raise (tougher than usual)

Supersets of:
f) Technogym cable upright row
g) Abs crunches on fitball

After yesterday’s double, moving up Thursday’s mantra to today: 3Rs - Rest, Re-hydrate, Re-fuel.

Photo log:

From yesterday’s run. Looks like we don’t have to go to Tesco for grocery shopping this week!

Random pic – toast with choc spread for tea on Saturday

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