Left shoulder still slightly sore but not after warmup.
Ate quite a low amount of carb 4 hours before, 1/2 bowl of rice.
1km warm-up run
18-15-12-9-6
Pushups
Air squats
Pull-up Burpees, bar just within reach.
Timing: 23minutes.
Tuesday 031109-rest day
Wednesday 041109-gym and sprint day!
Feeling sleepy but in good condition.
4 dips
3 dips
6x400m run with 200metre walking rest
timing: 1:23, 1:31, 1:34, 1:41, 1:34, 1:31
4 dips
2 dips
4x over grip pull-up, body straight
12x100lbs bp
3x over grip pull-up, body straight
11x110lbs bp
bp drop-sets instructed by friend, so can't remember the weights.
20x70lbs
18x60lbs
15x50lbs
12x40lbs
25x30lbs
with assistance and no rest.
Did not stretch after cooldown.
Thursday 051109 - rest day
Mild soreness in outer chest
and a little in lower thighs.
Tightness in abdomen.
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