Work day training 11/12/2007

Work day training 11/12/2007
The worst jam I have ever face in Malaysia ever. Usually takes about 15 mins to 30 mins tops to my work place. Today, it took 1 hour 30 mins plus. I got out of my house at 7:45 am and reach work at 9:30 am, my god. Due to the BERSIH rally which IMHO is nothing wrong, until today I still don't understand why would the police need to cramp down on this. I've seen rallies or protest in Melbourne and never did once police show such brutality.

Malaysia everything also Boleh! You got money and power everything Boleh, you can take a dump in the middle of the road and your bootlickers will say it smells great and somehow or rather you are a hero.

Anyway, the following was my exercise routine for the day:

5 mins on exercise bike @ effort level = 12

Barbell Benchpress:
1x10 60kg
2x10 80kg
1x8 85kg

Pullover:
2x10 65lbs
2x10 70lbs

Inclined Legpress:
1x10 150kg
3x10 200kg
*Finally made it to 200kg for inclined legpress. Probably can do lot heavier for my squats these days.

Lateral Row:
1x10 60kg
1x10 70kg
2x10 80kg

Ab-crunches:
4x30

Tricep overhead extension:
2x10 65lbs
2x10 70lbs

Dumbbell bicep curls:
2x10 30lbs
2x10 35lbs
* I didn't get to use the usual weights due to having to use the adjustable bench instead of the normal stuff I usually do.

30 mins on treadmill @ 9.6 kmph

15 min on strider @ effort level = 25

Light stretches

All in all, a great workout. I am definitely looking forward to my next work out either tomorrow or coming Friday.