shadow111,
cekodok.com

I will say bad but Syd G may say I'm paranoid too much. Which I am.

Syd G : Thanks for the tip. Hmm...stupid question : after the initial few min of warmup on the treadmill, then it's speed increase first and then incline rite?

burpee is very breath taking, i tried 10 repetition and already felt like collapsed already... After getting too exhausted, my form were all out I think there is no point to push yourself doing exercise out of proper form.. I am doing the burpee without explosive jump, easier variation..

@myremi
When i was still in the Gym, i prefer slower speed 5kmh @ 15 degree, rather than 12kmh..

Another problem is that my stamina aint enough to support my body, Before i run out of strength, I usually run out of stamina, I dont know what exactly happened, it's like I felt very exhausted and out of breath right after it, a short rest afterward I still have the strength to carry on..

Enlighten me please

eiks.. cannot access.. guess the site is down..

Gateway Timeout
The following error occurred:
[code=DNS_TIMEOUT] A DNS lookup error occurred because the request timed out during the lookup.


--------------------------------------------------------------------------------
Please contact the administrator.

Going to jogging later.... my first workout since last sunday.... hopefully can jog for 5.6km in 40mins!

sky.live : if I can squat, I'd do burpees.

To the others, hmm..... you reckon 1 hr of 5 km/hr @15% incline will yield a smelly Myremi? Company has one treadmill there atm and was thinking of using it at lunch.

sure u will sweat

Ah, forgot to mention this. I work in an electronics factory. If I go walk on the production floor, also sweat. If I go outside on the perimeters of the company, also sweat. Sometimes 4 hours I'm out of my table.

Just wondering if it's that much. Coz I don't change until I get home. Workclothes are work t-shirt and denim/cotton slacks. Not formal officewear.

u could bring a spare change of clothes after your workout though....i guess thats no harm done right?

Diet plans:

Current supplementation plan:
3 of capsules Fish Oil + 1 tablet of Multivitamin each morning

Breakfast: 2 eggs or 3 table spoon of quaker (non instant) oatmeal + milk + 150 ml milk + tea (without sugar)
Before lunch snack: 1 cup of black coffee without sugar
Lunch: Mixed rice with no deep fried food, half a bowl of rice, 2 eggs whites + black coffee without sugar (workout day) + tea without sugar(non workout day)
Pre workout: 200 ml milk + 1.5 scoop of whey protein
Dinner: Mum's cooking, half a bowl of rice, lean meat and vegetables
After dinner snack: 3-4 almonds or 1 scoop of whey + 100 ml milk

Target water intake on workout days = 3-4 litres
Target water intake non-workout days = 2.5 litres

Exercise plan:
3 times gym session on week days.

2 gym sessions = 1 hour of weights training 35 mins of cardio exercises
1 gym session = 30 mins of body weight training and 65 mins of cardio exercises

Rest day = 15-30 mins of cardio (LISS)
Weekend (Sunday) = Jogging session in TTDI for 50-60 mins.

Will add rewards later.

This post has been edited by kianweic: May 28 2009, 06:45 PM

myremi,
yes you'll be smelly. bring extra clothes . if you have to choose between increasing speed or incline first, i'd say incline. less impact on your body. but no 1 rule - DONT HOLD THE TREADMILL. if you feel like you want to fall off, walk faster or lessen the incline. work on your lower body stability.

Anyhoo sweating doesnt mean that you're burning fat. sweating just means that your body is trying to cool itself down. you're hving fever (body;s hot) - you'll sweat. you're out in the sun - you'll sweat. you're roasting yourself in the sauna - you'll sweat

yeah myremi, you have been toking about nutrition, food and this and that bUT CARDIO....time to hit them at better pace......

Fatso Check-In Day 4
Cals - 1,545 / 1,600
Workout - bike 25 min (approx 340 cals burned)

Met target to be below 1,600 cals .. yay!

Do we need to post our workout records here as well?

I hope no one minds but it helps with the accountability.

You dont have to. You can if you want to

Ok Syd G, I'll just post once first, if takes too much space just PM me or update the thread and I'll removed it immediately. Thanks.

Work Day Gym Session 25/05/2009

Total time spent in gym 1 hour 45 mins

5 mins on inclined strider @ effort level = 10

Dumbbells shoulder press:
2x10 @ 11.36kg per arm, total = 22.72kg for warm-up and cool-down
1x10 @ 19.32kg per arm, total = 38.63kg
1x10 @ 21.59kg per arm, total = 43.18kg
1x10 @ 23.86kg per arm, total = 47.72kg

Dumbbells lateral raises:
1x10 @ 9.09kg per arm, total = 18.18kg for warm-up
1x10 @ 10.22kg per arm, total = 20.44kg
1x10 @ 11.36kg per arm, total = 22.72kg
1x10 @ 12.5kg per arm, total = 25kg
1x10 @ 13.63kg per arm, total = 27.27kg

Barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 40kg
1x10 @ 45kg

Smith machine squats (full):
2x10 @ 35kg for warm-up and cool-down
1x10 @ 75kg
1x10 @ 85kg
1x10 @ 95kg

Tricep pulldowns - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 25kg for cool-down
1x10 @ 30kg
2x10 @ 32.5kg

Leg curls - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 55kg

35 mins on crosstrainer @ resistance level = 10

Water intake = 3.5 litres

Work Day Non Gym Session 26/05/2009
35 mins walking and jogging with my pet dog around the park for 6 times

Water intake = 2.5-2.7 litres

Work Day Gym Session 27/05/2009
5 mins on inclined strider @ effort level = 10

Total time spent in gym 1 hour 15 mins

Inclined benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 65kg

Dumbbells chest fliers:
1x10 @ 9.09kg per arm, total = 18.18kg for warm-up
1x10 @ 12.5kg per arm, total = 25kg
1x10 @ 13.63kg per arm, total = 27.27kg
1x10 @ 14.77kg per arm, total = 29.54kg
1x10 @ 10.22kg per arm, total = 20.45kg for cool-down

Dumbbells flat benchpress:
1x10 @ 19.18kg per arm, total = 38.63kg for warm-up
1x10 @ 25kg per arm, total = 50kg
1x10 @ 29.54kg per arm, total = 59.09kg
1x10 @ 31.81kg per arm, total = 63.63kg
1x10 @ 21.59kg per arm, total = 43.18kg for cool-down

Pullovers:
1x10 @ 21.59kg for warm-up
1x10 @ 25kg
1x10 @ 29.54kg
1x10 @ 34.09kg
1x10 @ 21.59kg for cool-down

Lat-pulldown - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 33kg
1x10 @ 42kg
1x10 @ 47kg
1x10 @ 57kg

Leg extension - fixed weight:
1x10 @ 33kg for warm-up
1x10 @ 43kg
1x10 @ 53kg
1x10 @ 63kg
1x10 @ 69kg

35 mins on crosstrainer @ resistance level = 10

Water intake = 4 litres

Already calculated the new diet plan, food (3 meals) and protein shake will cost me RM740 monthly. Uhhhh!

---

Added on May 28, 2009, 8:26 pmI don't know why up till now my bench press always stuck at 50kg max. That's flat bar bench press, incline I can only do like 35kg. Pissed off! But dumb bells I can do better 45lbs to 50lbs each side. That's why I do 6 - 7 sets on dumb bells. But my legs workout can always go further. I need stronger arms to do more, especially chest, shoulder and back.


This post has been edited by zeist: May 28 2009, 08:26 PM

me workout today following the recipe given by pizzaboy

- start with 20 reps of squats (still need to improve on this but by 20, can barely stand straight)
- machine incline bench press @ 30lbs x 3 sets x till i can't push (around 12 reps)
- another round of squats (still not perfect and i only manage to do 15 reps)
- didn't do the pull-ups though cos *gasp* no pull up bar.. or anything that i can use.
- replace pull-ups with wide-Grip Front Lat Pulldown & Underhand Cable Pulldowns @ 50lbs x 10 x 3
- 1 hr cardio of aerocombat/muay thai


me diet today:
0745: 1 glass goodday milk
0830: coffee + 2 yam puff (my whole wheat bun berkulat T_T)
1200: 2 small sweet potatoes, boiled chickin breast & veggies with mint tea
1600: forgive me for i has succumb to temptation

2000: 1 banana + lotsa water after gym
2030: 2 hardboiled eggs, some boiled chickin & veggies and 1 glass of goodday milk.

neuroticmind,
dont feel guilty. work it into your calories. if they're like.. 500kcals, just skip dinner after that

---

Added on May 28, 2009, 9:43 pmlike this :

morning - nescafe 3-in-1 + a splash of milk + half-cup of Heritage O's + a cup of milk
afternoon - half a sandwich (it was a huge triple decker sandwich) + coffee + milk
early dinner (6pm) - nasi goreng thai (I allow myself 1 fried Maggi/rice a week) - probably 800-900 kcals in this
night - 1xyakult ace light



This post has been edited by Syd G: May 28 2009, 09:43 PM