Ran 4.4km in the morning with Keefe. Timing was sub-19 minute. I think I can still improve alot as I couldn't catch up with keefe in the last round even though we were side by side for the first 3 rounds. Had a little pain in the stomach I think is because I didn't eat a proper dinner last night. The food was very bad.
Went to the gym in the afternoon. Did:
5 sets of 42.5kg benchpress (one set I tried 45kg but managed only 6 reps)
5 sets of 42.5kg bench pull
5 sets of inclined sit up (twisting)
5 sets of tricep exercise (40kg)
40 pull ups (10 with 7.5kg weights)
4 sets of leg exercises (idk what was it called) 190pounds.
I think I need to improve alot because my benchpress was very weak. I couldn't do 5 sets of 10 even though it was only 42.5kg. Most of the sets I did 6-8 reps only. For benchpull, I always couldn't hear 'the sound' when I pull the weights up when it was the 8-10 rep. However there was improvement because now I can do 10 reps of 40kg benchpull easily and able to hear 'the sound' as well.
** Pull ups count: 341 (60 <7.5kg>, 281 <0kg>)
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