Arrived SO late! Traffic was just bad all the way from Hartamas to RLC! Stuck for an hour, bumper-to-bumper, for a journey that normally takes no more than 20mins.
Horrible KL traffic! *ugh*
Got to the gym at 7:35pm. Only to find out that Hiap Wei and Cliff just got there not too long ago, either! Stuck in the jam for an hour as well. That's one long-stretched heck of a jam!
Due to lack of time, Hiap Wei, Feizal and I did a 20-min Power 6 Course SPARTACUS Workout:
(My legs died three days in a row! I doubt they'd be able to mumble "helllppppp" even if they could speak!)
Started off with Squats with one free weight (15kg) in front - 2 sets x 20 reps
Next, we did the squat with alternate one-arm with weight, swing between legs - 2 sets x 20 reps
Followed by Lunges (alternate leg go backwards and back) with the same weight - 2 sets x 20 reps
Then it was the killer Push-up + alternate Arm-raise (with weight - 5kg) - 20 reps
Varied by the Spider Push-up next - 14 reps
Surprisingly, this wasn't too bad: Lunge + alternate knee raise + opp side twist with weight (15kg) - 2 sets x 20 reps
Lastly, the Plank for a minute.
Kicked the bag - 10 + 20 reps
Tested: 3 sets of hanging ab workout - 3 reps (left, center, right) each set.
Swam 40+ laps x 25 m.
-End-
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