Two consecutive tough sessions left me wiped out and I was more than glad to step out of the gym this morning. Didn’t help that yesterday was a double, well more for Karen and Kenny since they did Kiara with the Vibram100 gang earlier; we’re in Batu Caves with Ronnie in the evening. Yes, it drizzle the entire evening but that didn’t stop everyone from mounting the 272 steps…10 times! Ok, Karen and I being the exception – I didn’t race up since I still need to baby the hip flexor but hey 7-8 sets in the pocket for this weekend!
Yesterday morning’s Back & Lats
a) Free-standing pull-ups (lesser of the evil ie get it done earlier in the session since I’m so “proficient” with them towards the end)
b) Plate weight bendover row (I’m puny and the plate weight probably “overcrowded” me)
c) KB deadlifts
d) TRX pull-ups
e) Technogym cable dual handle lat pulldown
f) Technogym cable reverse pull
Single set of:
g) Technogym cable criss cross rear delt (tough as nails)
h) Leg raises
i) Roller abs (volunteered for this – this has been my-go-to workout since it has been leaving me sore at least 2 days post workout! Do it people!)
Today’s Chest & Pecs
Not too sure if it was yesterday’s sessions or nutrition or a combo but I was definitely fatigued when I woke up. But hey, like Wern Tian says “The show must go on”.
Single sets of (with drop sets):
a) Smith machine bench chest press (the moment I realized I should have gone for Shoulders & Delts when given the option earlier!)
b) Smith machine incline chest press
c) DB bench chest press
d) Decline push-ups (wide angle since the diamond did nothing or rather I can’t do it!)
e) Technogym cable chest fly (drop sets!)
f) KB pull-overs
Single set of:
g) Reverse abs crunches
The rest of today = full recovery mode. No, actually, we closed a deal today, so the rest of December will be my recovery month from both work and workouts. Thanks to the office’s very generous leave/vacation policy, I’ll be away from the office for most of the month, ok, close to a month.
I hope these pics come out – Legoland and weekend getaway in San Diego. Wish I was there too!