1st in 2012!!

Arrived early at the gym today! -5:25pm-

Stretches.

Lower back extensions - front with 5kg weight for 1st 10 reps (15 reps)
Left side (15 reps)
Right side (15 reps)

Lower back extensions - front with 10kg weight for 1st 10 reps (15 reps)
Left side (15 reps)
Right side (15 reps)

Lower back extensions - front with 10kg weight for 1st 10 reps (15 reps)
Left side (15 reps)
Right side (15 reps)

Triceps pull downs - 3 plates (3 x 15)

Three sets (reps: 15-15-10) of Triceps-Wrist-Biceps Combo (sitting, with a 15kg dumbbell):
- Triceps press (both hands)
- Wrist curl
- Bicep curl

Shoulder press (sitting) with 2.5kg dumbbells (3 x 15)

3 sets of 15 reps Combo:
Dead-lifts (10kgs on a curl bar)
Body weight squats

Bicep curl machine (2 plates) - 3 x 15

Went running with Feizal - took a left this time (further) around the lake, up the Carcosa, up 179 steps and back to the gym. About 4km, plus minus. Reached back drenched.

AB combo with Hup Wei (3 sets, 30 reps, took turns rotating):
Incline AB crunch
AB curls (legs in and out with hand support on bench)

Turning kicks with Hup Wei (2 sets):
10 reps each - Left & Right
20 reps each - Left & Right

Minor stretches, no swim.

-End-