Exhaustion Monday

Arrived at RLC around 5:50pm and Feizal just got there too.
Worked on Upper Body:
- Rear Delt Row with EZ Curl Bar
Shoulder Combo (3 sets):
- Standing Dumbbell Shoulder Press (15 reps)
- Push up + Row (10 reps)

Picking up what we use to do in the swimming gym, using the cable:
- Cable Pull to side (25 reps)

Feizal, Aiman, Aziz, Julian & I went running at 7pm. It was a HOT day. We did one round around the lake in Lake Gardens and headed back to RLC. My time was 0.17 mins for about 2.5km.

Back at the gym, I crazily agreed to do 5 mins worth of BURPEES with Feizal.
We managed about 50 reps in 5 minutes.

Ab Stations with Hiap Wei & Mark (2 sets):
- Decline AB Crunch with added side workout (50 reps)
- Seated Leg Tuck with added side workout (50 reps)
- Cable Crunch @ 16 (20 reps)
- Ab Roll-out (20 reps)
- Incline Leg Raise (50 reps)

Everyone left. On my own, I continued with 3 more sets of Freestyle-Specific Cable Workout:
- Cable Lat Pull (35 reps)
- Cable Triceps Overhead Pull (35 reps)

Six days to go till Kapas-Marang Swimathon 2012!

Goals to achieve:
- Medium run (6.5km) tmr evening at 6:30pm with Hiap Wei and gang.
- Swim 6.5km on Wednesday afternoon with Dave.
- Long run (10km) on Thursday evening with Feizal and gang.
- Friday night - off to Marang with Dave, Yusri and Siim!
- Complete the swimathon well within 2 hours on Sunday.

-End-