Arrived at the gym at 6:15pm.
Did upper body workouts using free weights (3 sets x 15 reps):
- Triceps extensions
- Bicep curls
- Shoulder press
Ran one short round around the lake in Lake Gardens (bout half an hour) with Feizal and cousins (Shahriman & Dan).
Back at the gym, did back and sides extension (3 sets x 15 reps)
Triceps pulldowns (3 x 15)
6-course abs quickie workout combo (30 each):
- basic crunch
- legs up crunch
- bicycle crunch
- alternate hands-feet crunch (hands & feet up)
- legs up, down, out, in, repeat
- roll left-right crunch
Swam 40 laps - 20mins
-End-
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