KLIM & Strength Training - Day 3, Week 2

Strength Training

a1) Wide Grip Pullups - 3 sets, 8 reps/set (first time able to pull myself up, albeit struggling and halfway... woohoo!)

a2) Squat and Presses - 3 sets, 12 reps/set, 30lbs

b1) One-arm Dumbell Rows - 3 sets, 12 reps, 35lbs

b2) One-arm Squat and Presses - 3 sets, 12 reps/set, 30lbs

c1) Shoulder Presses (with bands) - 3 sets, 12 reps, 30lbs

c2) Reverse Lunges - 3 sets, 12 reps/set, 30lbs

d1) Elevated Pushups - 3 sets, 12 reps/set

d2) Plank - 3 sets, 45 secs/set

KLIM Training

3 miles running (5km), average speed 9.0kph)

4x100 Stride (2.5kph - 14.0kph)

cool down and stretches

Meals

Breakfast - Peanut butter sandwich, water

Post workout/Break - Creatine, Whey Protein, one boiled egg

Lunch - Rice, chicken, an egg, 2 cups of veges

Break - one serving of Nature Valley's Granola Bars (Roasted Almond)

Dinner - Spaghetti with chicken tomatoes, water