Cardio @ Bedok Reservoir (5th Jan 2008

1 round Bedok Reservoir start at 21 10 hrs

Distance: 4.2 km

Duration: 27 mins 11 secs

_________________________________________________________________

Cardio @ Bedok Reservoir (31st Dec 2007)

Distance: 8.4 km

Duration: 58 mins 45 secs

________________________________________________________________

Gym @ Tampines Club Fit (30th Dec 2007)

Strength Training

Chest- Smith Bench Press

Set 1: 17.50 kg x 12

Set 2: 20.00 kg x 10

Set 3: 22.50 kg x 7

Set 4: 23.75 kg x 5

Set 5: 15.00 kg x 10

Chest – Vertical Butterfly

Set 1:  No. 50 x 12 (Warm Up)

Set 2: No. 80 x8

Set 3: No. 70 x10

Set 4: No. 80 x 10

Chest – Bench Fly

3 sets x 9 kg x 10

Chest – Incline Dumbell Press

Set 1: 12 kg x 12

Set 2: 18 kg x 8

Set 3: 18 kg x 6

Shoulders  – Lateral Raise

3 sets x 10kg x 8

Shoulders – Barbell Raise

3 sets x 10 kg x 10

Shoulders – Machine Shoulder Press

Set 1: No. 3 x 15

Set 2: No. 5 x 10

Set 3: No. 7  x 8

Set 4: No. 5 x 5 (immediately after Set 3)

Triceps – Pulldown

Set 1: No. 50 x 8

Set 2: No. 40 x 15

Set 3: No. 40 x 12

Tricpes – Skull Cruncher

3 sets x 5 kg x 10

_______________________________________________________________

Cardio @ Bedok Reservoir (29th Dec 07)

2 rounds of Bedok Reservoir.

Start : 18 30hrs

Distance : 8.4 km

Duration: 60 mins 46 secs

Lats

Chin Ups: 3 sets x 5

Abs

Decline Bench: 20

Incline Bench Leg Raise: 20

Hanging Leg Raise: 3 sets x 5

_______________________________________________________________

Vital Statistics – 26th Dec 2007

Height :1.7 m (+0)

Weight : 62 kg (+0)

Chest : 85 cm (+4)

Biceps : 10 cm (+3)

Forearm: 26 cm (+0)

Wrist : 15.5 cm (+0)

ABS : 0 (+0)

Waist : 73 cm (-1)

Thighs : 52.5 cm (+0.5)

Calves : 35 cm (+2)

_______________________________________________________________

Gym @ Tampines ClubFit (26th Dec 07)

Strength Training

Warm-Up (Treadmill)

1.30 min – 7.4

1.30 min -8.0

2.00 min – 9.0

Chest – Machine Vertical Butterfly

Set 1: No. 45 x 12 (Warm-Up)

Set 2: No. 60 x 12

Set 3: No. 70 x 10

Set 4: No. 80 x 8

Chest – Dumbell Bench Press

Set 1: 12 kg x 12

Set 2: 18 kg x 10

Set 3: 18 kg x 10

Set 4: 18 kg x 8

Chest – Smith Bench Press

Set 1: 15.00 kg x 12

Set 2: 17.50 kg x 10

Set 3: 20.00 kg x 7

Set 4: 21.25 kg x 5

Back – Lats Pulldown (back)

Set 1: No. 80 x 10

Set 2: No. 90 x 10

Set 3: No. 90 x 8

Back – Lats Incline Pulldown (Front)

Set 1: No. 80 x 12

Set 2: No. 90 x 10

Set 3. No. 100 x 8

Back – Lats Pull-Row

Set 1: No. 80 x 12

Set 2: No. 90 x 10

Set 3. No. 100 x 10

Biceps – Barbell Curl

10 kg (10, 10, 8 )

Biceps – Preacher Curl

Set 1: No. 4 x 12

Set 2: No. 5 x 10

Set 3: No. 6 x 4

Set 4: No. 4 x 6

Biceps – Dumbell Curl

12 kg (10,10, 10)

Triceps -Pulldown

Set 1: No. 50 x 12

Set 2: No. 60 x 10

Set 3: No. 70 x 8

Triceps – Dumbell

9 kg (10, 10, 10)

_______________________________________________________________

Cardio @ Bedok Reservoir (25th Dec 2007)

2 rounds of Bedok Reservoir (8.4 km)

Start time: 18 09 hrs

Duration : 59 mins 11 secs

Back

Pulls Ups: 6, 6, 6, 3, 3

Abs

Decline Bench Crunches: 20

Incline Bench Leg Raise: 20

Hanging Leg Raise: 3, 3, 3

_________________________________________________________________

Cardio @ Bedok Reservoir (24th Dec 2007)

2 rounds of Bedok Reservoir – 8.4 km

Start time: 18 34 hrs

Time to complete: 64 mins

Back:

Pull-Ups at chin ups bar: 5, 5, 5

Abs:

Decline Bench Crunches: 20

Incline Bench Leg Raise: 20

_________________________________________________________________

Gym – Muscular Endurance @ ClubFit Tampines (22nd Dec 2007)

Muscular Endurance – Low weights x High reps (12- 15) x High Reps (5 and above)

Start: 09 15 hrs

End : 11 50 hrs

Warm-up – Treadmill (20 mins)

5 mins interval: 9.0, 9.5, 10.0, 10.5

Chest -Smith Bench Press

Set 1: 5.o kg x 20

Set 2: 7.5 kg x 15

Set 3: 10.0 kg x 15

Set 4: 15.0 kg x 10

Set 5: 20.0 kg x 8

Set 6: 5.0 kg x 20

Chest -Machine Vertical Butterfly

Set 1: No. 50 x 15

Set 2: No. 60 x 12

Set 3: No. 70 x 8

Set 4: No. 60 x 10

Set 5: No. 45 x 15

Back -Incline Pulldown (front)

Set 1: No. 50 x 20

Set 2: No. 70 x 15

Set 3: No: 70 x 15

Chest – Bench Fly

6 kg x 15reps x 3 sets

Back – Pulldown (Back)

Set 1: No. 60 x 15

Set 2: No. 70 x 10

Set 3: No. 70 x 8

Set 4: No: 60 x 12

Biceps – Barbell Biceps Curl

Set 1: 5 kg x 12

Set 2: 7.5 kg x 10

Set 3: 8.75 kg x 8

Set 4: 8.75 kg x 8

Set 5: 7.5 kg x 8

Biceps/Forearm – Barbell Curl (Overhand Grip)

5 kg x 10reps x 4 sets

Biceps – Barbell Curl

14 kg x 8reps x 3 sets

Biceps – Machine Preacher Curl

No. 2 x 10reps x 3 sets

Shoulder – Smith Overhead Barbell Press

Set 1: 10.o kg x 10

Set 2: 12.5 kg x 10

Set 3: 15.0 kg x 6

Set 4: 10.0 kg x 6 (Immediately after Set 3)

_________________________________________________

Cardio @ Bedok Reservoir (22nd Dec 2007)

1 round of Bedok Reservoir (due to rain), start at 18 13hrs

4.2 km – 31 mins

 ________________________________________________________________