210110

REST DAY

200110

Spinning ~ 1 hour 
note: the instructor not too good and the workout kinda easy... take note on wednesday spinning class

Upper Back Entension (8x3) ~ 30 kg
Chest Press (8x3) ~ 35kg

190110

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps ~ 35kg (77lb)
155 pound Hang power clean, 9 reps ~ 35kg (77lb)
155 pound Push jerk, 6 reps ~ 35kg (77lb)

Post time to comments.

(16:19)

Click to compare with other crossfitters.

180110

Running ~ Technogym, Profile 6, Level 7, Initial Speed was set to 9.9 kmh, Maximum Inclination 6%

~ Running Time = 45 mins , 7.8 km

~Average speed 8.8 kmh, average inclination 3%













TG = Technogym

15-170110

REST DAY

140110

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups ~ 1st and 3rd GHD sit-up. 2nd round swiss ball sit-ups
Post time to comments.

(35:25)
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Lat Pulldown (8x3) ~ 50lb. Next time increase to 70lb
DB Bicep Curl (8x3) ~ 25lb but very tough. Next time use 20lb
DB Skull Crusher (8x3) ~ 25lb. Next time try 30lb

12-130110

REST DAY

110110

Body Attack ~ 1 hour (Info on BodyAttack)
   - note to self - this class focuses more on leg. Quite tough.. (6/10)

Shoulder Press ~ 15 kg (8x3)

100110

Hiking to Gunung Datuk
(Uphill ~ 2 hours, Downhill ~ 40 mins)

08-090110

REST DAY

070110

Spinning ~ 1 hour (RPM)

Tricep Extension ~ (10x3) 12.5 kg

060110

Running - Trail Mode ~ Max Speed = 10, Max. Gradient = 5.0, Time = 25 mins

Lat Pulldown ~ 50 kg (8x3)

GHD sit-up ~ (10x3) plus 10 kg

04 - 050110

REST DAY

03012010

Yoga ~ Yoga therapy (quite tough although it was for beginner) 1 hour

020110

Run 6.6K ~ 2 rounds of metropolitan park

Taman Metropolitan Running Route

(40:31)

01/01/2010

 Row 5K

Post time to comments.

(24:43)
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Swimming ~ 3 laps