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)
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)
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.
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