Thursday, January 17, 2013

Three Things Thursday

1. The human spirit is well and alive! Shout out for help with directions for out-of-town group runs have been met with overwhelming replies with a few runners offering me a ride. It’s safe to jump into a stranger’s car on Saturday/Sunday at 5-6am in a new city, right?

2. Short, like extremely short, run this morning – all 5.24km with Kenny because I was meeting Michael at 7am. 1 lap around Taman Desa Seputeh with add-ons of the loop around the furniture mall before and after.

3. Killer leg workout today. I did say, it was inevitable. I did say, it’ll be tougher. The latter is probably more from the stress of postponing the session and waiting, waiting, waiting for it to happen.

Supersets of:
a) Smith machine squats (incremental of 25lbs…on EACH SIDE and with Michael warning me that “it’s heavy”. Yeah, thanks so much for the encouragement!)
b) DB raised static lunges (went for broke and decided a raised one would be the way to kick things off, a decision I regretted once we got to rep 5 on set 1)

Single set of:
c) EPIC hack squat (we would have preferred to thrash the legs on the Cybex but one of the screws came off; yeah, for once, it appeared that we’re on the same page)

Supersets of:
d) Technogym leg extension (first set doesn’t always portend of subsequent ones)
e) Cybex prone leg curl

Single sets of:
f) LF leg press (full rack = quivering, shaking {insert your own adjective} quads + screaming glutes)
g) Cybex Eagle Abdominal

Thursday’s Mantra: 3Rs - Rest, Re-hydrate, Re-fuel.

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