Whoops....

Hey bro, I might be hitting the gym in the afternoon tomorrow, that is Sunday.

Gimme an update what time you would likely to be there mate.

Today's food intake, dated 30/05/2009:

Breakfast:
1 tablet of multivitamin
4 capsules of fish oil

250 ml of fresh milk + 1 scoop of whey + 4 tablespoon of oats + 2 bananas

Late breakfast:
1 cup of black coffee without sugar
1 serving of wantan noodles (small) + a few dumplings + 1 serving of roast pork + beansprouts
50 ml of chocolate milk

Approximate water intake: 1 litre

Good stuff mate.

I just came back from the gym earlier.

I have just weigh in earlier as well, currently = 81kg, previously= 82kg

1kg down from previous weigh in.

Weekend Non-Gym Session 31/05/2009

25 mins walking the dog around the park for 5 times

Work Day Gym Session 02/05/2009

45 mins on the treadmill whereby speed = 8.0 kmph and gradient = 0.0
5 mins on the readmill whereby speed ranges from 4.0kmph to 7.2kmph and gradient = 0.0
* Managed to cover 6.5km.

It has been a long time since I last ran, I think almost 6 months ago. Feel good to have a change of routine.

Jogging / running is a lot harder than squatting with weights for me.

Will be pulling another session tomorrow hopefully if work permits.

This post has been edited by kianweic: Jun 2 2009, 08:50 PM

I have found the following website recently and it seems to be quite useful:

Nutrition Data "Know What You Eat"

This post has been edited by kianweic: Jun 3 2009, 09:02 AM

I will be switching most of my weight trainings to long range jogging / runs for the moment as I need to have sufficient stamina to complete 10km for the upcoming marathon.

I will now perform 25% of weight trainings and 75% cardio (mainly runs). All weight trainings would likely be compound liftings (eg. squats and deadlifts) and bodyweights exercises only.

@Syd G,

Holy crap, 10km is easy run for you.

I barely made it 10km this gym session and I am already half dead.

Work Day Gym Session 05/05/2009

Total time spent in the gym = 1 hour 45 mins.

My workout routine is as follows:

30 mins on the treadmill, speed @ 8.0kmph and gradient = 0.0% (felt like puking here)
5 mins on the treadmill, speed @ 6.0kmph and gradient = 0.0%
5 mins on the treadmill, speed @ 8.0kmph and gradient = 0.0%
5 mins on the treadmill, speed @ 6.0kmph and gradient = 0.0%
5 mins on the treadmill, speed @ 8.0kmph and gradient = 0.0%
15 mins on the treadmill, speed @ 6.0kmph and gradient = 0.0%

Punishment for not hitting the gym yesterday and lack of performance

5 mins on the treadmill, speed @ 8.0kmph and gradient = 0.0% (felt like puking here)
15 mins on the treadmill, speed @ 6.0kmph and gradient = 0.0%

Total distance covered = 10 km
Total time taken = 1 hour 25 mins

Pre workout meal = 1.5 scoop of whey + 300 ml milk + 200 ml of water

Approximate water intake for the day = 4 litres

This post has been edited by kianweic: Jun 5 2009, 09:13 PM

In that case, I should be considered handicap in jogging.

Also, how do you recover so fast? Saturday 10km, then Sunday 23km.

Me today 10km, tomorrow watch tv instead, maybe a bit of walking that's it.

Just walked down from 11th floor due to a firedrill earlier.

However, hopefully I will be able to run for an hour or more in the gym later.

To post up the workout later.

Michael Phelps is in a totally different league.

He trains 6 hours a day and 6 days a week.

Quoted from Motley Health:
Michael Phelps’ Workouts and Training Routines

Phelps trains for six hours a day, six days a week, without fail. Even if Christmas day falls on a training day, he does a full day of training. Total dedication to his training program has made him a world champion.

He swims approximately 50 miles (80km) each week, which is over 8 miles per training day. He has two massages everyday and also takes icebaths to help his body to recover.

Source

Yo, pedro.

Sad to hear you got infected by virus. That would explain why I haven't seen you in the gym forawhile.

Don't worry mate, will see you there for crazy long hour cardiovascular training session.

Work Day Gym Session 09/05/2009

I got into the gym today around 6:20 pm and got off the gym around 8:00pm.

Total time spent in the gym = 1 hour 40 mins.

My workout routine is as follows:

45 mins on the treadmill, speed @ 8.0kmph and gradient = 0.0%
5 mins on the treadmill, speed @ 6.0kmph and gradient = 0.0%
5 mins on the treadmill, speed @ 6.6kmph and gradient = 0.0%
5 mins on the treadmill, speed @ 8.0kmph and gradient = 0.0%
5 mins on the treadmill, speed @ 5.6 to 7.2kmph and gradient = 0.0% (Cool down)

Punishment for not hitting the gym yesterday
5 mins on the treadmill, speed @ 6.0kmph and gradient = 0.0%
5 mins on the treadmill, speed @ 6.6kmph and gradient = 0.0%
4 mins on the treadmill, speed @ 8.0kmph and gradient = 0.0%
1 mins on the treadmill, speed @ 10.0kmph and gradient = 0.0%
5 mins on the treadmill, speed @ 6.4 to 7.2kmph and gradient = 0.0% (Cool down)

Total distance covered = 10.25km

* Slightly better performance as I managed to cover 10km within 1 hour and 20 mins

Funny feeling though, I actually feel fat after jogging for an hour and 25 mins.

Also, I am having the itch to do weights training.

Another 19 days to go for Standard Chartered Marathon 2009.

This post has been edited by kianweic: Jun 9 2009, 08:43 PM

@Badutman

It's better to do weights before cardiovascular exercises.

There are a few reasons behind this. For eg. depleting your energy in weights and continue with cardio exercises for fat loss.

However, it would be more optimal if one can exercise 5-6 times a week for an hour of each session without mixing cardio and weights together.

Also from my point of view,weights training takes more concerntration than cardiovascular (with the exception of HIIT), this might differ from one person to the other.

@metalfreak

+1

Anyway, if one doesn't do any exercises, I would say any form of exercises is good exercises and doesn't have to fall strictly into bodybuilding terms or sports.

Nah, last place is reserved for me......hahaha.

Anyways, I always say the following:

"Just because I am not going to win anything or end up last in running, I will still finish the run and continue jogging there after."

Similarly,

"Just because I am still weaker than most my friends and may or may not achieve the same weight loads (in terms of weight training) back in Australia, I will still continue with my weight trainings consistently."

I took that test and I was around 1.4 or something.

Mixture of both endo and meso.

Either way still gotta work real hard and eat clean.

I am looking forward to my jog on the treadmill after work today.

Since the exercise bike at home can no longer be repaired, I am pushing for a purchase of a treadmill or crosstrainer instead.

The treadmill is not necessarily more difficult than the crosstrainer as it depends on the settings for either crosstrainer or treadmill, I won't mind either though.

Jogging @ 6.0 kmph - 7.0 kmph with 0 gradient on the treadmill is easier than using the cross trainer @ resistance level above 15-17 and maintaining speed @ 6 kmph.

Yo pedro,

I will be hitting the gym later too.

However, will be concerntrating on running because will need the stamina for the marathon.

Don't worry, I will be back lifting soon after the marathon.

Getting the itch to do weights training forawhile. The urge to lift weights is getting stronger after each gym sessions.

True,

Almost all of my runs are indoors, I am supposed to run outdoors this weekend.

Hopefully the haze won't be that bad on the weekends.

I usually go outdoors if I have my friends or cousins accompanying me, if any.

I think I should jog outdoors on Sunday as I have yet to practise it outdoor.

More training is always better than training less.

Work Day Gym Session 12/05/2009

Total time spent in the gym = 1 hour 45 mins.

My workout routine is as follows:

35 mins on the treadmill, speed @ 8.0kmph and gradient = 0.0%
10 mins on the treadmill, speed @ 6.0kmph and gradient = 0.0%
15 mins on the treadmill, speed @ 8.0kmph and gradient = 0.0%
5 mins on the treadmill, speed @ 5.6 to 7.2kmph and gradient = 0.0% (Cool down)

Extra cardiovascular workout:

20 mins on the cross-trainer @ resistance level = 11

Total distance covered = 9.44km
Shortfall = 0.56km

I will try to schedule another run on this coming Sunday hopefully outdoors.

Now to enjoy the rest of my Friday. Can't wait to get back to weights training though.

Metalfreak,

Good job, mate.

21km is a great distance.

I woke up @ 7:30 am too but was bumming around instead.

My legs are sore from last night's training. Nonetheless, I will be doing an outdoor jog tomorrow.

Exactly 2 weeks / 14 days for the real thing.