March 9, 2011 (Afternoon)
Exercise Type: Run
Comments:
Gym to Thermal and back.....4.2km
DAY 7(WED)
LEGS
LEG PRESS 4 12-15
LUNGES 3 12
LEG CURLS 4 12-15
STRAIGHT LEG DEADLIFTS 3 12-15
STANDING CALF RAISES 3 12-15
SHOULDERS
SMITH MACHINE PRESS 4 12-15
DUMBBELL LATERAL RAISES 3 12
DUNBELL REAR DELT FLYS 3 12
UPRIGHT ROWS 3 12
ABS
Hip Thrust 4 25
Crunch machine 3 50
Sit up Bar routine 3 50
3 30
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
4.2 Kilometers | 24:58 | 5:56 / Kilometer | Tempo |