Wednesday, February 13, 2013

Stellar Chinese New Year weekend

Well, what can I say?!?!?! It was truly a memorable and fantastic weekend with started off with a bang with a group run on Saturday and ended quietly last night with a homemade dinner. In between, slotted in a few more runs, {tough, killer} workouts, daily siestas, fabulous family dinners and meet-ups with friends who were back in town for the hols. Hence, it was really a challenge mammoth task to wake up to “reality”; yes even though “reality” is like 350 days of the year the rest of the year, plus minus a few days.

Oh DOMS-ing didn’t help matters. Thank goodness Adrian was chatty and the hour passed quickly.

Shoulder & Delts

Single sets of:
a) Smith machine overhead shoulder press
b) DB lateral raise
c) LF overhead shoulder press
d) BB upright row
e) Hammer Strength rear delt fly
f) Precor AbCrunch

The cause of my “misery” (Michael figured we might as well go all out since it’ll be a lighter week with him being away for a few days)

Back & Lats on CNY Day 1

Nothing like a tough workout…after a 10 mile run! Like Pui San says, we’re sado-machistic passionate about our workouts.

Supersets of:
a) Free-standing lat pullups
b) BB bendover rows

Supersets of:
c) LF lat-pulldown (medium grip) (never attempt this after (a). Oh, that applies only to me?)
d) DB bendover rows

Supersets of:
e) LF low row (8 reps was a stretch. Really. No kidding.)
f) LF cable upper back row (iron bar)

Supersets of:
g) Hammer Strength row
h) Hammer Strength rear delt fly

Single set of:
i) Precor AbCrunch

Legs on CNY Day 2

More agony follows. Nope, decided I shouldn’t fa*k myself by running DH with the gang; plus my legs were cement-like that the 2 laps around LG earlier were the longest-ever-25-minutes-of-my-life. Great, I jump out of the pan into the fire or rather into this

Single set of:
a) Hammer Strength leg squat press (can you say quivering quads on rep 1?!?!?!)

Supersets of:
b) Smith machine squats
c) BB FULL squats (yeah, double squats. Spoiler alert: see the next workout and double turned into triple)

Supersets of:
d) LF leg extension
e) DB walking lunges and jumping squats at the end (oh wow! just what I needed for a supposedly-nice-extended-CNY weekend)

Supersets of:
f) LF prone leg curl
g) Abs crunches on fit ball

Essentially, we more or less doubled up the weight load to maximize this week’s limited schedule. Like I so desperately crave. < #LieOfTheYear

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