Pre-departure Wednesday!!

AWESOME.Workout.

Arrived at the gym around 5:15pm. Feizal arrived around the same time. Did some workout while waiting for the rest to arrive.

Legs & Back Combo (3 sets x 15 reps):

Squats at the squat rack with the bar

Deadlifts

Bar Row

3 sets of triceps kickback (15 reps)

Ran a 3-hill run with Hiap Wei, Feizal and Hew. Started from the entrance of Lake Gardens, turn left (clockwise) towards the stairs but ran up the deer park (hill #1). Headed towards RLC but turned right opposite the amphitheatre and headed towards Bukit Aman. Almost passing town, we turned right up the hill (hill #2) passing by the Muslim Museum, to where we were after the deer park. Ran down the same route as earlier and turned left into the amphitheatre. Passing the deer park and orchid farm, we ran round the lake and back to RLC. Sprinted the last 30meters.

Back at the gym, after a glass of water or two, Jonathan, Hiap Wei, Feizal, Hew and I did a 20-min Modified Spartacus workout.

Goblet Squat (with one weight) – 2 x 20 reps

Mountain Climber – 2 x 20 reps

Single-arm Dumbbell Raise – 2 x 15 reps  x 2

T-pushup – 2 x 10 reps

Spider Pushup (legs on platform – 2 steps) – 2 x 10 reps

Split Jumps – 2 x 20 reps

Dumbbell Row – 2 x 20 reps

Push-up Position Row – 2 x 20 reps

Plank (Legs elevated on 2 steps) – 2 x 1 min

Swam 40laps x 25m in half an hour.

-End-