Hill run intervals

15 minutes x 3 reps, 3 min rest in between

total distance: 5.6km

going to focus on running this week.. and give my joints a rest.

squats
1x10x20kg
1x10x30kg
3x10x40kg

shrugs
1x10x40kg
1x10x45kg
3x10x50kg

military press
2x8x20kg
2x8x25kg

upright row
2x8x22kg
2x10x22kg

pushups
20,20,15,15,15,15

Run for 30 minutes..

i read that interval training is good to burn belly fat..so i did it with some sprints in between.

forgot to charge my nike sportband..so i dunno the distance today..probably 4km.

Run 5.02km at 38:29 minutes
Pace 7'39"

Good time for me. getting comfortable with this distance..not getting out of breath, but felt soreness around calf area. Next hurdle is 8km..should reach that distance around June-July. i believe in sloww progress.

benchpress
1x6x30kg
1x6x40kg
3x6x50kg PR
2x6x45kg
1x5x45kg*
2x6x40kg
1x5x40kg*

incline bench (widegrip)
2x8x25kg
2x8x30kg

db pullovers
3x12x12kg

tricep dips
10,10,10

Feeling more motivated than usual today..maybe its the preworkout. maybe because i take the day off.
so after weights i run!! im addicted to it now

hill sprints x 10 minutes
easy run x 10 minutes
hill sprints x 10 minutes

total 30 minutes at 3.51km

this is the hill..its easy on the lower part but gets steeper on the top.

military press
3x8x20kg
3x8x25kg

front plate raise
3x15x10kg

side lat raise
3x10x4kg

pushups
25,25,25,25

dont have energy. drain myself from yesterday workout.

This post has been edited by myvi5949: Mar 12 2013, 09:50 PM

my goal was 75kg by March..its already March and im still around 71kg.. so i decided to bring in some reinforcement..mass fusion by nutrabolics. it has 30 servings each serving is 900calories.. i think that 900 calories is too much, so decided to take on 2/3 servings.. thats total 600 surplus calories each day.




TASTE SWEET AS HECK.. i dont like it.

Run 5km 40:23 minutes

tricep dips x 50

closegrip bench
1x8x25kg
3x8x35kg
3x8x37kg

barbell curls
3x8x20kg

shrugs
1x10x40kg
1x10x45kg
2x10x55kg

diamond pushups x100

benchpress
2x10x30kg
3x6x50kg

squat
2x10x30kg
2x10x40kg

deadlift
1x8x40kg
1x8x50kg
1x8x60kg

easy run 30 minutes

benchpress
2x10x30kg
3x6x50kg
2x6x45kg
5x6x40kg

tricep pull
3x10x10kg

db pullups
3x10x16kg

deadlift
1x6x55kg
1X6X60kg
3x6x65kg
2x6x60kg
2x6x55kg

db bent row
1x10x20kg
3x10x15kg

t bar row
3x8x22kg

goodmornings
2x8x20kg

feel that my left arm weaker than right, especially the grip strengh
sore calf so i took extra days of for running

run 4.8 km 35 minutes .. almost finish then it rain suddenly.

benchpress
2x10x30kg
3x6x50kg
2x6x45kg
1x5x45kg*
3x6x40kg

widegrip inc bench
3x6x30kg

shrugs
3x10x50kg

bench db pullovers
2x10x14kg

tricep dips x50

deadlift
1x8x55kg
1x8x60kg
3x6x65kg
2x6x50kg

bb bent rows
3x12x30kg
2x12x35kg
2x10x40kg

db row
2x8x15kg

pushupsx50
inc situpsx20

felt tired..no motivaTION. longer rest time in between set

benchpress
2x8x35kg
3x6x50kg
3x6x45kg
3x6x40kg

closegrip inc bench
1x10x20kg
1x10x25kg
1x10x30kg

db press
3x10x12kg

hammer into shoulder press
3x6x12kg

military press
3x8x20kg
3x8x25kg
1x8x30kg PR
1x6x30kg*

barbel curl
2x8x20kg

db curls 10kg x failure

pushups x 50

Run 5km at 35:23 minutes. good time!

deadlift
2x6x55kg
2x6x65kg
1x3x70kg fail
2x6x70kg mixgrip PR
2x6x65kg
1x6x55kg

bb bent row
1x10x20kg
1x10x25kg
1x10x30kg
1x10x35kg
1x10x40kg

goodmornings
2x8x24kg

pushups x 100

left arm grip not as strong