DAY 90: “Wah very good ah Brendan? Exercise ah?”

This is what Brendan’s colleagues have been telling him whenever he is working at the hospital after he has been exercising with Daniel and I. It is great motivation to continue working hard and not to slack off lest people say, “CHEY! No longer working out already ah?”

Met up with Brendan today to do our workout. We decided yet to crank up our exercise routine yet again. This time, we decided to do more sets of some exercises and  do more anaerobic exercises. Let’s go!

Exercise Reps Sets Exercise Comments, reps
1 10 5 Pullup progression Standard pull ups. 10, 10, 8, 8, 6
10 5 Dipping progression Parallel bar dips. 10, 10, 10, 8, 8

We started off with some pull ups and dips. Instead of doing the usual 3 sets, we did 5 sets instead. After killing my arms and lats, we went over to a small track for our 4X 100m sprint.

Exercise Reps Sets Exercise Comments, reps
2 4 100m sprint  
 10  4  Push ups  10, 10, 10, 10
 10  4  Crunches  10, 10, 10, 10

After every sprint, we would go down on the push up position to do 10 push ups followed by 10 crunches. The push ups have to be done immediately after the sprint to allow little recovery time. This maximizes anaerobic training.

Exercise Reps Sets Exercise Comments, reps
3 10 3 Rows Inclined pull ups. 10, 10, 10

To end off the session, we did 3 sets of row to train the upper back and rhomboids, one of the most neglected muscles.

We felt like dying after the sprints and took quite some time to recover before we could continue on with the rows. It felt as though all of our glycogen store in the muscles has been used up.

Brendan reported that his resting heart rate has gone slower ever since he started exercising with us. It is a good sign that his heart is getting healthier.

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