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


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


Stupe said…
fuh..gila punya schdeule and eating regime.
:) Well done.
amsyah said…
stupe : thanks, but I am not doing enough or as much you guys to catch for IM... swimming and bike tak buat langsung nih...

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