im in.
current W=68.4kg. last weeek W=69.0kg.
being on weight plateou for near 2month. (well, exercise but eat crap).
targeting for realistic 2kg for 30days. (0.5kg per week)

gambate!

today workout:
both calf raise 200

simple stretch, but focus on lower leg

treadmill (a variation of Syd G's hiit ):
walk 2min 5,6kmph
jog 3min 6,7,7kpmh
hiit 15min 8,9,10,7,9,11,7,9,12,7,9,12,7,9,12kmph
cooldown 5min 7,6,5,5,4kmph
total = 201cal 3.27km 25min
calf raise 25perleg

circuit of 2 set:
incline crunch 10rep
decline leg raise 10rep
sidebend 10rep with 40lbs

elliptical:
hiit 8min of 2.5mph & 3.5mph per30sec (level 5,5,5,5,6,6,7,7)
total = 71cal 8min

---updated:
night workout
1 .both calf raise (while brush teeth) 200
2. circuit of 3 set (crunch*10, lowerbackabsraise*10,v-oblique*10, backraise*20sec,legraise*10,superman*20sec, sidecrunch*10perside)
3. circuit of 2 set (bulgariansplit*10perleg, closegrippushup*10, forwardlunge*10perleg, declinepushup*10,mountainclimbing*10, prisonersquat*10)

This post has been edited by badutman: Apr 22 2009, 10:22 AM

its good btw i always hiit for 25 mins inclusive warm+cool.
what i always do is:
warm 3min 3,4,5kmph, then jog 7min 6,7,8,9,10kmph then hiit 10min 7,9,7,10,7,11,6,12,6,13kmph then cool 5min 7,6,5,4,3kpmh.
just trying others variarion

tengster, i wasn't able to look to others face as i was busy with running but i think nobody cares as long no one hurt. btw, good joke pantun there. make me smile this morn

okies. today's WO:
2204
morning: 4 slice of wholemeal gardenia bread with tuna (chilli lite+oliveoil) + small size sweet potato + neskepi 0 kurang manis.
brunch: 2 slice tembikai susu, 1 slice orange, 1 cup teh tarik.
lunch (post WO): six spoon of nasi lemak with sotong kering + half boiled egg + two slice cucumber + 1 glass plain water.

Calf raise 25*6 per leg
Vertical jump 10

Treadmil:
Warm 3m 6,6,6kmph
Jog 6m 7778899 incline 0,0,0.4,0.4,0,0,0.6
HIIT 10m 11,9,11,9,11,7,11,9,11,9kmph
Cool 5m 6,6,5,5,4kpmh
=213c 3.28km 25m

Machine:
Latpulldown Widegrip 10 50lbs
Latpulldown Closegrip 10 50lbs
Latpulldown Reverse(ala chinup) 10 50lbs
Pecfly 10 50lbs
Shoulderpress 10 50lbs
Reverse Shoulderpress 10 50lbs
Bicepcurl 10 50lbs
Shoulder shrug 10 50lbs
Shoulder extension 10 50lbs
Woodchop straight 10 50lbs
Tricep extension 10 50lbs
Woodchop 10 50lbs

*sorry for any unaccurate workout name...

---updated
430pm pushup (diamond+close+wide) 10+10+10
6pm 1 bowl of vege+little1000island + 1 glass plain water
7pm jumping jack 60rep*5set rest 30sec per set
830pm 3/4 green apple + 1 glass plain water
930pm 2slice of freesugar iko biscuits + 1 glass plain water

This post has been edited by badutman: Apr 23 2009, 07:49 AM

for repairing muskel, i'll go for two egg for protein (n the yolk for its deliciousness)

btw just walking from home to office in 16minutes, counting 1300 steps

arghh i kant help myself from cheat eat today! eating 2scoop of rice + chickencurry + fried fillet fiesh. it soo goood , furthermore free pulak tu... so godd yummy yummy

i feel light, my pant seems longgar, but unable to cheat rules number 1 (weight machine broke oredi:P )

yesterday was a full cheat day! regretttttt still kenot go gym, doing simple bodyweight exercise...

today thinking of trying elliptical machine as someone said (i think it was charge-n-go) it burns more calorie than treadmill

today WO:
calfraise 25*4 perleg

treadmill:=198cal 3.32km 25min
walk 3min 456kmph
jog 3min 789kmph
hiit 14min 7,10,7,10,7,10,7,9,7,10,7,10,7,10kmph
cool 5min 7.2,6.4,5.6,4.8,6

stepper:=107cal 44floor 10min
level 5,6,7,8,9,10,11,12,10,13 (1level/min)

machine:
straight woodchop 10 50lbs
latpulldown (widegrip, chinup, closegrip) 10 50lbs
tricep extension 10 50lbs
bicepcurl + shouldershrug + shoulder extension + row 10 50lbs

12days down, 18days to go.
not only u tengster, me oso terpesong.. almost everyday cheat eat. last nite 1 mug of cadburry chocolate icecream. evening some ayamas skin, although counter back with garden salad

btw sydG, u r one endurance runner

yeay today WO:

treadmill:
walk3min 4,5,6kmph
jog7min 7,8,8,8,8,8,7kmph
hiit10min 12,7,13,7,12,7,13,17,14,7,12,7,13,7,12,7,13,7,14,7kmph (each speed per 30sec)
very slowjog 2min 7,7kmph
hiit4min 8,11,8,14,8,12,8,13kmph (each speed per 30sec)
walk2min 6,6kmph
jog1min 8kmph
run 1min 14kmph
cool2min 6,5kmph
=307cal 4.42km 32min

i feeeeeeeel good

today WO:
1. widehand pushup + bulgarian split lunges + decline pushup + forward lunges + closehand pushup + prisoner squat (all 10 rep)
2. calf raise 25*4 perleg
3. both calf raise 25*1
4. stretch
5. elliptical 20min variation of level 5-7 =210cal 20min 1.06miles
6. 3set circuit of:bicep curl + shoulder shrug + shoulder extension 10rep 10lbs

n a meal of home made spagetti (jiran kasi )

WOD:
Morning: Stretch + Both calf raise 100
Lunch:
Leg Stretch
Treadmill: HIIT+Jog variation =4.43km 291cal 32min
Machine: Sidebend 10*3 50lbs + Abcrunch 10*3 50lbs + Sideabcrunch 10*1 20lbs + Twist 30perside

my pant seem loose, fat around stomach seem lembik oredi. do i lost muscle or fat?

today WO (after 4days cheat eat):

morning stretch
treadmill: walk4min 4,5,6,6kmph
jog6min 7,7,8,8,9,9kmph
hiit10min 12,8,12,8,12,8,12,8,12,8,12,8,12,8,12,8,12,8,12,8kmph (1level/min)
walk1min 6kmph
hiit8min 13,7,14,7,13,7,14,7kmph (1level/min)
walk1min 6kmph
hiit4min 12,9,12,9,12,9kmph (1level/min)
cool3min 6,6,6kmph
=301cal 4.62km 32min

machine:
abcrunch + sideabcrunch 10*3 20lbs
sidebend + wristcurl 10*3 30lbs

morning all,
last nite WO:
circuit of 10rep*2set (using mineral water bottle 5.5L)
divebomber + kettlebelswing + onearmdumbbellsnatch+ shouldershrug + bicepcurl + declinepushup + closehandpushup

morning do full body stretch, n muskel feel sore oredi, so breakfast consist of 2 halfboiled eggs + capati + nestarik for 'muskel recovery'

lunchtime WO=166cal 2.75km 25min
treadmill: walk2min 5,6kmph
jog6min 7,7,8,8,8,8kmph
jog12min 7kmph at inlince 1,3,1,5,1,7,1,4,2,6,2,8 for every minutes
cool5min 6,6,5,4,4kmph

TS, can i weight-in on friday 15/05 evening? gym not open on weekend.

guys, my last day for FATSO Challenge, so reporting in:

base weight (as of 17/04/2009):68.4kg
target: reduce 2.0kg
current weight (as of 15/05/2009): 65.4kg
result: reduce exactly 3.0kg

plus, just bought jeans size 31 rather than 33!

TS / SydG:
i would like to give some input for our next FATSO Challenge:
1. maybe next challenge can be set-up starting 01june as its has 30days. starting 01th is monday and 30th is tuesday
2. so we have <>11days from today to recovers our body before 01june.
3. initial weight in should start 01thjune
4. last day of the weekdays weightin: 5th, 12nd, 19th,26th
5. final weightin: 30thjune or 01stjuly.
6. hydroxycut is banned as recalled by FDA (source);p other type maybe ok kot. (can we category these undre original rules number 4?)
7. other rules from original rules still intact

At 65.4kg, i just joining normal category of BMI. i'll targeting another 3kilos for SydG's next challenge

this week i'll just relaxing my body, preparing for next week torture