- 4 sets of the ace-deca run ( 32 min )
- 3 sets of 10 lunges ( without weights )
- 3 sets of 10 squarts
- 3 sets of 10 sit ups
- 3 sets of 10 reverse crunches
- 3 sets of 10 bicep curls ( 12 pounds )
- 3 sets of 10 tricept extensions (12 pounds )
- 30 of the wing training thing
- 3 sets of 10 push-ups ( with great diffulty but managed 2 finish it )
off to ipoh and penang this evening so i dun think i can train
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