I ran.... and ran....

The results for both Singapore Bay Run 2008 as well as Nike Human Race is out... Would say both run I just do my average speed, never stop neither did i sprint much (only at the last 100m to the end, with Nike giving a little more hoping to end under 50 mins) Here they are

Singapore Bay Run : 1 hr 56min (1.56.45.45) 21km

Nike Human Race : 50mins (0.50.00.00) 10km

I realised that for my run, average about 10km/hr, so this is the kinda result you would get.... hehehz... so anyone wants to achieve this (not that its fantastic, but its a start) can just let me know then we can train running together??? pehaps... hehe

Week 15

Feeling lethegic at the start of the week, likely because its the start of the week...hehez... oh well... will head down to they gym... and we see how things progress from there... hehe



HOW TO GET SIX PACK ABS IN 16 WEEKS Week15 - video powered by Metacafe

Workout Routine: Week #15 Instructions:

All exercises are done in a superset between upper body and lower body.
For example, One Arm Pushups are supersetted with a Reverse Lunges
with weighted backpack and plate. Do NOT rest within the superset, but
rest 30 seconds after the lower body before repeating the superset again.
Repeat for a total of 4-5 rounds total. Proceed to the next superset.

Aim for lower reps: 8-12 reps
Aim for 4-5 rounds for each superset
Again, take no more than a 30 second rest in between.

Here is the routine for the week:
Make sure to watch the video several times and observe my form

A1: One Arm Pushups
A2: Reverse Lunges with weighted backpack and plate
*Aim for 4-5 rounds

B1: Elevated Pushups with weighted backpack
B2: Band Squat and press w/ weighted backpack
*Aim for 4-5 rounds

C1: Pull-ups with weighted backpack
C2: Squat (small range of motion) with weighted backpack and plate
*Aim for 4-5 rounds

D1: Recline Pull with weighted backpack (feet elevated)
D2: One leg calf raise with weighted backpack and plates or dumbbell
*Aim for 4-5 rounds

E1: Tricep Extension with rope or using the jungle gym
(to add resistance use a weighted backpack)
E2: Ball Plank (feet elevated) with weighed backpack
E3: Ball crunch with bands
* Aim for 2 rounds