WeeKoh

11 September 2008
Circuit Training (minimal rest inbetween sets):
10 minute threadmill @10.5
Powerset 1: 4 sets Incline Chest Bar Bell & 4 sets dumbbell curls
Powerset 2: 4 sets Shoulder Press & 4 sets Lats Pulldown
Powerset 3: 4 sets Tricep pulldown & 4 sets inclince crunches

13 September 2008
Strength Training – Back
3 sets Pull Up
3 sets Lats Pulldown (Front)
3 sets Lats Pulldown (Back)
3 sets Dead Lift
3 sets Seated Roll

14 September 2008
Cardio Training – Swimming
16 laps Freestyle
Strength Training – Chest
4 sets Incline Benchpress
3 sets Decline Benchpress
3 sets Flat Benchpress
Maintanence – Shoulder
3 sets Shoulder Press (Machine)
Maintanence – Deltoids
3 sets Front Raise
3 sets Side Raise
Cooldown
10 minutes threadmill at 9.0

17 September 2008
Circuit Training
10 minutes threadmill@ 11.0
4 set Supersets: Lats Pull-down, Lever Bench Press (Flat), Barbell Curl, Tricep (2 sets Cable Pull & 2 sets skull crusher)
3 sets Hang Clean & Jerk

Comments: Was as physically tired as the previous circuit training (Exhausted to the point of nausea), but not so in my mind. Maybe I didn’t push myself hard enough to feel the mental strain.

18 September 2008
Interval Run
2 minutes warm-up
6 sets of 30 sec sprints (Active Recovery: 30, 30, 30, 60, 30)

Comments: I feel that I could have pushed for 2 more sets, but I didn’t. It seems like I am able to push more on weights then run. It is a mental thing. I have to overcome it. Planning to do interval again tommorrow. 8 – 10 sets of 30-30.