What a Weekend!

Was in the quiet backwaters of Bidor, well, it wasn’t quite as quiet this weekend when runners from Penang to Ipoh to KL, even Singapore descended on the town for the Bidor Half Marathon 2013. Here are some pics to keep you company while I do up the race recap (ere r er please don’t hold out too much for this though!). The possible downside, you know there’s always at least one, is the giant blood blister I’m wearing like a bad on the underside of the ball of my right foot plus a few minor ones at the top.

Sight that greets us on arriving...lots of party flags flying for the coming weekend's election

Race day

Swag

Unfortunately reality set in last night and hit full on during this morning’s Backs & Lats

Supersets of:

a) Cybex T-bar row (oh yeah, keep piling on the weight plates; nothing like murder in the first degree to start the session) (dropsets)

b) LF cable bendover row (medium grip)

Single and dropsets of:

c) LF lat pulldown (new weight! I think! I died on the middle set and was revived to have to finish another 2)

d) LF cable low row (new weight! I wonder what everyone in the free weights area were thinking when they heard my whines. Probably needy female.)

Supersets of:

e) Modified TRX reverse pull-ups (this is equivalent to the pull-ups and chin-ups in intensity; thank goodness we didn’t do any of those in addition to this one!)

f) DB single arm row

Supersets of:

g) Technogym cable criss cross rear delt

h) Abs rollout on instability Bosu which is the size of a stamp