Week 22 – Day 1 & 2

Day 1 – Sunday 5/3/2009


1A) Dumbell Squat and Press – 5×10 – 15/15/15/15/15 lbs

1B) Pull ups – 5×10 – 40/40/40/40/40 lbs

2A) Dumbell snatch – 3×10 – 25/25/25 lbs

2B) Barbell Front Squat – 3×10 – 85/85/85 lbs

3) Crunches – 3×20

Time: 45 mins


1 mile in 11:30 on elliptical

Planned on doing 3 miles but it was too hot in the gym and the heat was wearing me out and Ipod needed charging, there was no way I could run 3 miles wihtout loud music piercing my ear drums.

So I consider this  1 mile as a punishment for bailing out and I still have to run 14 miles rest of the week.

Total Time: 56 mins

Day 2

Woke up early morning at 6:30 am today and rushed off to the gym to do fasted cardio .

Ran 3 miles in 30:36 mins. Break down is as follows, 2 miles in 20:05 (HIIT) and 1 miles in 10:31 .

I know I shouldn’t be doing HIIT on an empty stomach, but I was sipping BCAA throughout and I’m still sipping it first half of morning during work.


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