Presumably Supposedly Hardcore Wednesday

It all started when Hiap Wei (HW) suggested restarting Spartacus workout and a short 5k run, yesterday. We agreed to meet at 5pm. I was psyching myself for today's workout :)

When I arrived, it was 5:20pm. HW was no where to be seen. So I did an interval of skip (100reps) and knee push ups (broad hands, foot-raised, hands chest width apart; 10 reps respectively), a total of 3 sets. HW arrived at 5:40pm (according to a source) and went running with his brother, YW. Out of the clear blue sky, it started pouring. While the plan was to run with Vig, Feiz, Afif and Yanti, we could only keep busy in the gym while we wait for the downpour to stop.

Afif came up with the SUPER BURPEE (with weights on each hand) set & Feiz joined:
1 Push-up as the starting position
1 Right & Left Back Row
1 push-up again
Squat followed by Shoulder press up
**They both did 30 reps**

While waiting, I did 2 sets of bicep curl and knee push ups (broad hands, foot-raised, hands chest width apart; 10 reps respectively).

HW came back and we (HW, Feiz, Vig & I) did a mini Spartacus. Mini = just one set.
Goblet Squat with Shoulder Press Up (20 reps)
Alternate Leg Lunges with Side Twist (20 reps)
Mountain Climbers with Twist Alternate Legs (40 reps)
Jump Squat with (back to front) Arm Swing (20 reps)
Inch Worm with Push Up (10 reps for me; 15 reps for them)
Push Up Plank (10 reps Right, 10 reps Left)

Then HW's wife, Gerry arrived. The 3 of us repeated the mini Spartacus.

HW & I proceeded with 2 ab-station workouts:
Incline Crunch (50 reps)
Bench Kickouts (50 reps)
Incline Crunch with Alternate (10 reps) Twist (50 reps in total)
Bench Kickouts with Alternate (10 reps) Twist (50 reps in total)

Was about to swim when it started thundering with lightning again. So ended up with cool down exercises and then 10 min of sauna, followed by a dinner trip to BeefBall Noodles corner with Vig, PF & Yanti, and back to the club. The end of today.

"Triathlon" Wednesday with Touristy Run!!

So, the plan was to Swim, Run & Eat Beef Ball Noodles!!!
p.s.: Some made it into a Quadrathlon! Incorporating activities like Expanding Vocal Chords at Karaoke (i.e., Peter) or Indulge in the Big Bad Wolf Sale (i.e., Vig)!

We gathered to await the reopening of the RLC's main pool at 6pm. Eldrin officiated the mini event by being the first to dive in and "flew" his was to & fro. Peter was in next, followed by me and Vig. PF entered upon completion of her photo-taking task :)

I managed about a little over 1km.

We then got dressed and started our 3 mile run around 7:10pm. 

Our group consisted of Vig, Peter, Viva, Afif, Yanti, Jules, and PF. 

Our touristy run started when we decided to detour to the Tugu Negara (National Monument). 

After we got chased out by the Tugu Guards, we ran and arrived to strike a pose in front of the Selangor Palace! It got a bit dark by then.

It was quite a run before we reach the next touristy spot. Interestingly, it was our National Bank. There we posed for Money Issues our country currently faces!

Next up, we reached Merdeka (Independence) Square! Where we jumped (individually) but ended up holding hands in this picture! *hahaha*

Further down the road, outside the Sultan Abdul Samad Building, we posed again :P

After what seemed like forever.... which was actually 3 miles...

We were quite hungry by the time we arrived at Soong Kee's Beef Ball Noodles. But still managed to pose before our food arrived :P

 

Afif sprinted back to RLC as we goofed around Dataran Merdeka and the I Love KL Sign :D

                                     

This was also where I got stuck in K!

We did a few other poses here and there and finally found poles. So Vig & I attempted some Pole-Climbing :)

Finally... The last stretch back to RLC, the guys sprinted all the way!

This last picture shows the route back to the club but with Afif's speed!

....this is The End for most of us! :)

Dance Dance Friday!!!

Went for Coery's 1-hour dance class in Celebrity Fitness, SS2 Mall at 10am. 

After the class, at the personal training station, I worked on:

-5 sets of abs pull-downs (10-15 reps) with 3 sets of ab roll-outs (10 reps).

-1 min of squats with 1 12kg dumbbell, brief rest, 1 min of alternate knee-elbow mountain climber (3 sets of 1 min intervals) 

- 1 min of walk-out-to-plank-and-back + 30 secs of (R) elbow to push-up + 30 secs of (L) elbow to push up

Had a lunch break (carb-loaded with sambal fried rice & cham-c) followed by Fast 6 in the cinema at Tropicana City Mall!

Carb-load again with Kinder Bueno, shared with Vee Vian around 6:30pm :)

Made it in time after half an hour of jam and rain, for Baby G's class at 7:10pm in Celebrity Fitness, Bangsar! 

Carb-loaded again with Veev, Yusri and Dave (they didn't really carb-load) in Chawan since Delicious won't serve us food (due to kitchen closure at 9:15pm, on a Friday night).

Had a protein bar (full of nuts!), 2 half-boiled eggs, shared prawn mee with Veev, and a big glass of cham-c :D

Ooohhh!!! Yusri made Red-Velvet cupcakes!!! 

Ended the night with a chill-out session with Coery's wangsa walk students somewhere near Batu Caves. More food! I had cherry tomatoes, a spoon of carbonara sause, a tiny slice of red velvet cake(!) and some dragon fruit....while Blades of Glory was playing :D

-Guess I won't be waking up for the 6am run with Hiap Wei-

Work-It Wednesday!!!

So the evening started off with Veev and I running around half the lake with her red ipod blasting with awesome dance music! I then messed around the gym with weights (10kgs for starters) and did (strugglingly) 3 sets of shoulder presses + push-ups with 10kg back rows.

I felt so welcomed back when my gym buddies Hiap Wei, Feizal, Vignesh, Fu Yong and I did 100 burpees in 10mins (Yes, I'm still ALIVE!) Ravin was laughing at my breathlessness facial expression, which he claimed to have never seen before and reminded him of his own!! LOL
**miss and love the guys in the gym so much!**

My kind-hearted gym buddies suggested a glass of water after that 10-killer-minutes of burpee.
We then carried on with another 40 reps of alternate knee-elbows mountain climbers; 20 reps x 2 sets of plank walk-out and stand up; 20 reps x 2 sides of elbow push-up planks. 
Followed by an hour long of catch-up chats and Belated Welcome/ Be-early Farewell Dinner Plans for Friday the 7th!

Ended the night with another 3km run around the lake with Clement at 8:30pm.
Drove to SS2 for my popiah dinner followed by kinder bueno dessert at home! :D
**No idea how my brain retains all these episodic memories while lacking oxygen!!!**

Back in Action!!!

Sunday: 1.5hours of Wake-boarding with Shuli, Thrish, Cassie and Daniel at Putrajaya Pullman Hotel, Lakeside. Apprx 10mins each.

Monday: Swam 3km with Dave from 9:30am-12:30pm, with chats in between! Fins & paddles were utilized. 10 laps nothing. 30 laps paddles. 20 laps fins.

Tuesday: Rest day.

100 Days of Workout and then some ;)

It's been awhile since I wrote anything here... Felt like forever!
Ran 22km in about 2:30hours on 10th of June and all my joints were screaming murder!!
So I decided to take 2 weeks off from running. The rest of the workouts slowed down too.

Went to the gym randomly on 14th of June and it was Feizal's first day back after his EuroTrip!
Looking nicely tan with florescent dri-fit top to match his florescent shoes, it was just a waste to not celebrate with a run! How I miss running.
So that day, it was Hew, Feizal and I doing a slow short run. In pain half the time but was kinda worth it. Miss running with the guys.

Next was 22nd of June with Hiap Wei. LOL. This day was the REAL 100th Day celebration!
We were both stuck in the stupid Sprint highway jam, I was 20mins behind his car. He got to RLC and satisfied his hunger while waiting for me. I finally got there... and workout seemed like the last thing we wanted to do. The topic of this blog's 100th post came up! LOL. So we drank Sake to that. Cold. Then we did Spartacus 2.1.3... whatever that was, and felt good. Ended with some abs workout (that left some kind of sore lasting for the next few days!)

23rd of June, in the midst of making coffee break + hair cut plans with Kuan and lunch with Clement, Hiap Wei suggested going Rock-Climbing! Spontaneously, I said Ok and invited Kuan and Clement along. Everything went great! We met Hiap Wei at RLC, and we all went Rock-Climbing (or rather, Stone-climbing, according to Kuan! haha).

24th of June - Today, Hiap Wei texted Hew and I for a slow short run at 6:40pm. Feeling better with the knee and ankle, on top of missing running with the guys, of course it was a YES!!! So it was Hiap Wei, Hew, Feizal, Vick, KS and I ...running a supposedly slow short run! We started off clockwise around the lake, did the usual climb over the fence gig, up Carcosa, back into Lake Gardens, continued clockwise passing the start point and headed towards the Deer Park. Picked up Yee Ling along the way and she was sporting enough to join us! Ran with Hew and Feizal at a consistent speed up the Deer Park to the top while being freaked out by a sudden shriek by one of the goats! We had two choices at the top: 1) Continue down towards the National Mosque passing Methodist Girls' School (MGS) or 2) Head back to RLC. Of course, we chose the longer route! haha! My knees started acting up as I ran down the hill, so had to walk. Annoying. Anyway, caught up with the guys and continued on to Jalan Cenderasari (sp? lol). Once back into Lake Gardens, Hew suggested running another round around the lake and up Carcosa! LOL... talk about the effects of ENDORPHIN! As we ran down the slope, reaching the Deer Park hill junction, I suggested going up Deer Park again and head back to RLC and forget running another round and up Carcosa. 
1) Didn't wanna push it. 2) Was getting too dark. 
We took 55:33mins for that run. Absolutely missed that!!

Back at the gym, Hiap Wei, Feizal, Hew, Vick and I did one set of Spartacus 3.0:
Started with half of Spartacus 1.0:
- Goblet Squat with 20lbs (20 reps)
- Mountain Climber (40 reps in total)
- Single Arm Dumbbell Swing with 15lbs (40 reps in total)
- T-Pushup with 10lbs (20 reps in total)
- Split Jumps
Next, half of Spartacus 2.0:
- Dumbbell Chop with 10lbs (40 reps in total)
- Hamstring Alternate Side Tap with 10lbs (40 reps in total)
- Walkup from Plank to PushUp Position (40 reps in total)
- Dumbbell Row with 10lbs (20 reps)

Feizal left soon after and Mark arrived just as we were finishing up the last workout.
So Hiap Wei set up 5 Ab Stations (we did one set):
- Decline Ab Crunch (50 reps)
- Seated Leg Tuck (50 reps)
- Cable Crunch @ 15 (20 reps)
- Ab Roll Out (20 reps)
- Slight Incline Leg Raise (20 reps)

Awesome times working out with the guys!
-End-

Fitness-Whoring Wednesday!

Hiap Wei was already pumping it up when I arrived around 6:12pm.
Forgot my socks!
Hiap Wei, the real life saver, not taking that as an excuse to not run, had an extra pair in the trunk of his car... so running there and back was my warm up for the day :)

Did about 2 sets of Chin Ups before the rest arrive. Lost count...Think I did Chin Ups and Dips. Oh yes... without support, one Chin Up and 5 negatives + 5 negative Dips.

Hiu, Hiap Wei, Ann (she finally agreed to come with!! After MUCH persuasion!) and I went running around 6:45pm. We started off into Lake Gardens, clockwise around the lake, and UPhill... passing the Deers!
(Side tracked...they were so adorable and one looked like Bambi!!)
Poor Ann...she didn't wanna run at first and was surprised with a hill at the beginning of the run.

So anyway, we continued down towards the fence, climbed over and up the hill towards Carcosa. Hiu then came up with this brilliant idea to run up and touch the gates of the Carcosa! haha... Should see the look on Ann's face! LOL... But she managed anyway and we're so proud of her!

Came back down the slope and continued to the stairs leading back into Lake Gardens. Continued clockwise around the lake, to the Deer Park hill and the guys took it up a notch (more like 3!) and waited for me at the top. Ann stopped here to join her brother on sprint-training up and down this hill.

The three of us then continued towards the National Mosque and took a longer route towards Jalan Cenderasari (wrote the wrong name yesterday!). Conquered that hill again and instead of going back into Lake Gardens, we ran past the Bukit Aman Police Station and back to RLC. Took us 50:55mins for about 7km.

Back at the gym, I joined the guys Hiap Wei and Kevin, with 2 sets (8 & 10 reps) of body weight workout: Backward Horizontal Pull Up .
Then the three of us did 2 sets of Ab Workout.
- Decline Ab Crunch (60 reps - alt 10 reps - between straight and twist)
- Cable Crunch (20 reps)
- Seated Leg Tuck (60 reps - alt 10 reps - between straight and twist)

Messed around and tried doing the triangle Push Up for a bit. Then decided it was time to leave when....
Jonathan came up to me and asked if I'd like to join him for 100 Burpies!
Of course I said yes.
He completed his in 6:24mins (!!!)
While I took 11:05mins.

He mentioned about Burpies + Pull Ups...... Someday... hopefully Someday...

-End-

Runners' High Tuesday

Arrived early... another supposedly lazy day for me.
Chilled for an hour till Hiu arrive.
Around 6:45pm, Hiu, Vick and I went for a run.

Hiu turned out to be an awesome running motivator! I personally didn't wanna run today and thought of a short run... BUT, as we ran, it kept feeling better!

So from RLC into Lake Gardens, we ran anticlockwise towards the Carcosa gate, ran up Carcosa, down the road and climbed the fence back into Lake Gardens. Hiu then suggested going up Deer Park. On the peak of Deer Park, Hiu suggested going down towards the National Mosque. At the junction of the foothill diagonally in front of the mosque, he suggested we take the "Jalan Chenderasi" road which I never knew existed.

Yay, new route!! Excited, I ran along with his idea. Only to meet quite a sexy hill in front as we turned around the corner on Jalan Chenderasi! Feeling like a tourist, I found out that that's where the Methodist Girls' School's at! I've heard of that school, as well as famous Nasi Lemak stall nearby.. but never knew where it was! So, was definitely an eye-opener yet learning more and more about KL town as I huffed and puffed up the hill.
Thinking back, I still have no idea how the junction was linked to the National Mosque... But we were at the usual "U-turn" junction should we have taken our usual National Mosque route.

At that point I suggested going back into Lake Gardens, passing through the Amphitheater, and one round around the lake. As we strolled past into Lake Gardens, I had to open my big mouth, and suggested going halfway round the lake, climb the fence and go backwards up Carcosa. The guys agreed. It wasn't till I was whizzing and felt like passing out as I ran up that Carcosa hill that I could kick myself (if I had more energy) for opening my big mouth!

The stairs back into Lake Gardens was SO welcoming that it felt like the steps in RLC! haha
But we were pretty much there. One last slope. And we were on our way back to RLC.
Goodness, anymore slopes/hills I might as well be rolling down whichever way!
All that took us 55:05mins. Estimated distance: at least 10km - 11km.

The conversation about an Ab Workout Combo between Hiap Wei and I did happen.
But the workout just couldn't happen.

-End-

Blue Monday

Literally the title. After resting for 5 days (almost), I couldn't wait to get back to the gym and running.
Guess it was the same for the guys! haha
Hiu texted and asked if we're running.
The pain in my heel/ankle sorta went away so I replied: Hopefully... drama with my ankles...
Which meant "Yes I'll be running, regardless of my whiny ankles!"
And he got it, coz he replied "haha.. Really?? ok..see ya"

While waiting for Hiap Wei to arrive, Hiu messed with the bench while I fooled around with shoulder press. *hmm* not literally... but tried getting the techniques right.
10-10-8 reps was all I could manage. I nearly dropped the squat rack bar on the last rep!
Was starting on 2nd rep of Chin Up when Hiap Wei arrived.
So HW, Hiu, Vick and I went running.

For 29:27mins, we ran clockwise halfway around the lake, climbed the fence and up Carcosa, back into Lake Gardens and anticlockwise back to RLC. So much for initial route planning! haha
We were all quite out of it with Hiu being away, Hiap Wei just recovered, and my whiny ankle...
So the short run was perfect :)

Back at the gym, Hiap Wei lifted with Chi Der and Kevin while I attempted Chin Up and Dips.
Julian was correcting my form and recommended using 25s on the Assisted Chin Up machine.
So I did 10 Chins - Rest - 10 Chins - 10 Dips - Rest - 10 Chins - 10 Dips.

Next we did 2 sets of 4 Stations Ab Workout. Hiap Wei had to leave after 1 set so Eugene, Vick and I continued one more.
- Decline Ab Crunch (50 reps)
- Seated Leg Tuck (50 reps)
- Cable Crunch @ 15 (20 reps)
- Ab Roll-out (20 reps)

-End-

Stroll in the Park Thursday

haha... Funny day...
Hiap Wei and I met up in the gym and I had some weird pain in my heel/ankle.
Surprised Hiap Wei wasn't up for running either but just felt cold in the gym (ie: needed to go out for a run to warm up)
Well, since we were both not feeling it, we decided to walk.
By the way, there were dark clouds and the sky threatened to rain.
We walked clockwise around the lake, noticing runners running by (I didn't realize there were so many and thought they were training for some event when HW mentioned it's normal, just that we don't notice when we're running! haha). Upon reaching the stairs (barely 1/4 around the lake), we decided we had enough and turned back! LOL... also to avoid the drizzle that was about started.

I don't remember much of that day... think we did abs... 2 sets of:
- Decline Crunch (60 reps)
- Seated Leg Tuck (60 reps)

Then it started pouring... so there goes our plan of making doggy paddle history!
We then ate.

-End-

Dance Wednesday

Today was supposed to be my rest day.
My heel has been killing me!! Could be my shoe, could be my various ways of running (trying to run right!)
Could be my cross-trainings... I don't know... but my knees are taking turns to hurt and now my heels!
Soon, it'll be not-so-crazy-workouts blog... Or maybe, still crazy, just not almost everyday going crazy on workouts :)

So today, after whatsapping with Coery Moery, she managed to convince me to join her dance class at 8pm.
I miss dancing so much!!! it's been almost 2 years!!!

Arrived at Celebrity Fitness, in Bangsar Village II around 8:15pm. Awesome class! Steps were smooth and simple enough for an irregular me to follow! And of course, a wonderful instructor!! Was nice just catching up but dancing in her class was a bonus! :D

That's all the sane workout for today...

-End-

Short-Cut Tuesday

Arrived gym around 6:30pm with Hiap Wei.
Bumped into Mark C and FuYi who were on their way off to run in Lake Gardens.
We waited a while for Julian and Dom, but Julian insisted on lifting and Dom was just pulling in to the carpak on our way out.

So, Souren, YiLing, Hiap Wei and I went for a slow run, almost the same route as yesterday but easier.
We took anticlockwise (shorter route) towards the stairs leading up the Carcosa, then climbed the fence back into Lake Gardens. No hill but ran straight towards Deer Park, that's where we parted. Hiap Wei and I continued pass the amphitheater (not up the Deer Park!) and back to RLC. Sprinted last 50m. Took 26:59mins for that apprx 3km jog.

Back at the gym, Hiap Wei and I did 1 round of our Spartacus 3.0 Combo:
Started with Spartacus 1.0:
- Goblet Squat @ 25kgs (20 reps)
- Mountain Climber (20 reps)
- Single Arm Dumbbell Swing @ 25kgs (15 reps x 2 hands)
- T-PushUp @ 10kgs (10 reps)
- Dumbbell Deadlift+Row @ 20kgs (20 reps)
Spartacus 2.0:
- Single Leg, Single Arm, Underhand Grip Dumbbell Row @ 10kgs (15 reps x 2 hands)
- Dumbbell Chop @ 10kgs (15 reps x 2 hands)
- Rotational Dumbbell Straight-Leg Deadlift @ 10kgs (15reps x 2 side)
- Plank Walk Up to Push Up (15 reps x 2 hands)
- Split Jumps (40 reps both legs)

Hiap Wei continued to play squash and I went off to swim 20 laps in 9mins.

-End-

Just Monday

Hiu was first to arrive. Him and I felt blahhhh without Feizal.
Julian arrived soon after and finally, Hiap Wei made it!
Invited Vick along to run with us so the 5 of us started out around 6:50pm.
HW decided on the usual Carcosa route so we took the right turn anticlockwise around the lake, up Carcosa, and climbed the fence back into Lake Gardens. Ran uphill towards the stairs, down the stairs and ran towards the Deer Park. Up the Deer Park Hill and back to RLC for HW, Vick and I. Jules and Hiu felt like doing more so they ran to Dataran Merdeka and back to RLC.
Took us about 30mins and them about 45mins, which was pretty fast!

-End-

Farewell Sunday

Gym today was all for Feizal~!
At least for Adrian and I. haha. It was a farewell "workout" for Feizal before he leaves on his Euro Cruise Trip for the next two weeks!! *So jealous*
Got to the gym around 6:35pm. Did some stretches then tried out my new (chin up) workout plan.

Chin Ups on machine @ 10lbs:
5 reps (for positives)
5 reps (for static, leading into negatives)
5 reps (for partial static but more on negatives)

Dumbbell Shoulder Fly-cum-Dumbbell Row @ 10lbs:
15 reps DSF
15 reps DR
Repeat (3 sets)

Overhead (Behind) Shoulder Press with Squat Bar (3 sets x 10 reps each)

6 Course Ab Workout with Feizal:
- Basic Ab Crunch
- Ab Crunch with raised legs
- Bicycle Crunch
- U-Crunch
- Finger-Toe Touch
- Floor Leg Tucks

-End of farewell workout-

Standard Charted Fun Run 2012 Saturday

A little drama before I begin. 

The rule was no collection of race pack on race day. I didn't manage to collect. 

No bib, no run. I didn't have a bib coz I didn't collect my race kit!

Jon, Adrian and I left for Putrajaya at 6:30am this morning, regardless and tried my luck on getting a bib.

Upon arriving, Adrian manage to find a helpful foreigner who is a staff on duty to help me find a bib. LOL.

The fun started when he gave me a Men's Open bib number! 

So after a few chase and seek, he found me to give me a Women's (little did I know!) International Open bib.

Oh well, I found out I was in the International category after I've finished the run and chatted with my fellow 5th placer who is a Filipino! 

Awesome route, pretty steep slopes, otherwise a smooth run. 

Zumba for warm up!

Flagged off at 8am for 8km runners. 

And the 5km at 8:15am.

It was a fun run. So expect to see some fun!

Scorching HOT sun and carbon monoxide were turn offs!!

...The fast ones... 

...And the fastest ones...

Standard Charted also had a "run with a blind" category!

And finally, the finish line!

The prize giving ceremony! - Best Costume-

My category - Women's International Open 8km

Overall, here's to conclude my awesome Saturday!! :)

-End-

Blood Donation Thursday

Parked my car at RLC and ran to Masjid Jamek. Took about 11mins.

Ate a lot of sugary, chocolaty sinful stuff today :(
Donated 350ml due to slightly low blood pressure (100/63 & 106/60).

Took monorail back to Masjid Jamek and ran back to RLC in 11:36mins.

Non-existent workout, relaxing day today!

-End-

8k Wednesday

Ran with Hiu, Feizal and Aziz clockwise around the lake.
Climbed the fence and ran up Carcosa, then back into Lake Gardens through the stairs.
Continued anticlockwise round the lake and went up 179 steps to the Tun Razak Memorial. Peter joined us here.
Ran past Bird Park and down towards the National Mosque.
Followed the windy road and back into Lake gardens, passing the amphitheater on our right.
Feizal and Peter continued towards right without entering Lake Gardens and back to RLC.
Aziz, Hiu and I continued one more round around the lake and up the slope then finally back to RLC.
Total run time : 59mins.

Did Chin Ups (lost count!) on the machine at 15weights, tried doing to failure... working on new program.

-End-

Ridiculously BLAH Tuesday

Arrived at the gym around 7:50pm. The guys (Hiu, Yong Wei, Hiap Wei, Dom and Julian) were all done running and were chilling by the poolside.

Ordered a coconut and chilled with them for a bit.

In the gym, did pathetic amount of workouts...

Squats-Deadlift combo (3 sets x 15 reps each, alt)

7 Chin Ups (5 with Hiap Wei spotting me)

2 Ab Stations with Hiap Wei - Decline Ab Bench and Seated Leg Tuck (2 sets x 60 reps each)

-End-

Gung-Ho Monday!!

Gah!! Just found out I've been spelling the wrong name for "Hew"!! It's actually H-I-U!!

And he asked why did I need the spelling for...LOL.

Arrived at the gym around 6:11pm. Feizal and Adrian was already there. Minutes later, Hiu walked in.

(it looks weird seeing Hiu after all these time spelling Hew)

Initially, I was going to lift. Got some inspirations and was gonna do some hardcore muscle-killer-workouts! But instead, I succumbed to running.

Did some warm up - the Single Leg Deadlift to shoulder press with Li Hui and Adrian.

Hiu, Feizal, Aziz, Adrian and I agreed on a SLOW run. These few last runs, we actually honored the word "slow". Started off the same route - clockwise to the fence, climbed over to the road leading up to Carcosa and back into Lake Gardens through the stairs (this was at 16mins, reminding each other when one is too fast). Continued anticlockwise around the lake and up towards the Deer Park. But instead of going up the Deer Park Hill, we went straight on the upward-slope road instead, passing the amphitheater on the left; took a left and headed back to RLC. All that took us 00:34:29, about 5km.

Did 5 Chin Ups before having to leave for the Youth Sub-Committee Meeting at 7:30pm.

After the meeting, around 8:50pm, Hiu, Feizal and I ran 20mins to downtown KL, behind Tune Hotel to help out with Soup Kitchen. It was an interesting experience! So many homeless people queuing up to receive food and drinks. Today was special as HSBC donated toiletries! We helped distribute drinks till about 9:45pm and ran back to RLC in 19:55mins. 

Actually debated to stay for another round of workout but the gym was closing and was getting late... so we all went home.

-End- 

Freaky Friday

Arrived at RLC late again but bumped into Feizal on his way out to run!!
So he waited for me and Julian.

We did at least 10mph running clockwise around the lake, climbed the fence up Carcosa, down the stairs back into Lake Gardens. Then ran anticlockwise around the lake and back to RLC.
I'd say we ran at least 4km, maybe more, in 00:29:59!! Good run!

Back at the gym, I did three sets of Squats with 10kgs, 12 reps each set.
Followed by three sets of Dumbbell Dead Lifts (20kgs), 15 reps each set.
Next was three sets of the Push-Up & Row (20kgs), 10 reps.
Then I did three sets of the Single-Leg Deadlift to Shoulder Press (10kgs), 10 reps each leg.

Three sets of three baby Chin Ups.
-End-