60th MANLY AQERS :D

Tuesday, November 13, 2007

monday , 12 Nov.

hey people.
monday was unofficial training !
heres what we did:

3.2km run at macritchie reservoir (and it rainss! :D)

3 Sets of..
-20 pushups
-30 crunches
-20 squats
-20 dips
-20 leg raises
-15x2 lunges
-80% pullups

alrightie thats all. rmb to cooldown stretch! (:

dongdongqiang by @ at | 4:44 AM | >0 comments

Thursday, November 8, 2007

week 1.

oh hi. sorry for the delay. having some, technicalities :0

monday, 5th Nov. (unofficial :o)
- 3.6km (9 laps)
3 sets of:
-20 pushups
-20 crunches
-20 squats
-20 dips
-20 leg raises
-20 lunges (for each leg)
-70% max pullups.

wednesday, 7th Nov.
-rjc school tour run :D
(wet weather -_-)
Gym
3 sets of:
10 reps of 70% RepMax
for 6 machines
+ 25 reps of abdominal sit-up thing.

the 6 machines are:
-rower machine
-lateral pulldown
-hamstring curl
-thigh machine
-shoulder press
-chest thing.. beside the shoulder press.

friday, 9th Nov
4.4km run KTHXBYE.

- 80% Pull ups
- 20 squats
- 20 push-ups
- 20 Dips
- 30 crunches
- 20 leg-raises
- 10 Lunges x2
3 SETS

have fun boys.

dongdongqiang by @ at | 4:52 AM | >0 comments

Saturday, November 3, 2007

saturday, 3rd Nov.

An Ceiling Cat sed O hai, tis what we did for teh very 1th training of teh year!

1. 2 rounds warm-up.

2. Aptitude test:
- 400m sprint [teh fastest you can!!!]
- max number of pull-ups [ no time limit, just max ]

3. 3.2 km run whee! [thats 8 rounds around the track]

4. Sets x3 <-- i like one set comprises of...

-15 pushups

-15 crunches

-15 squats

-15 dips

-15 leg raises

-15 lunges

-70% of your max number of pullups

5. and for dessert we have cooldown stretch. (:

thats all fellow spartans.

p.s. i will be posting the schedule for the rest of the week soon. VERY soon.

dongdongqiang by @ at | 10:18 AM | >0 comments