LYN FATSO Challenge v2

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LYN FATSO Challenge v2, 25th May - 30th June

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kianweic	Jun 27 2009, 11:44 AM Return to original view \| Post #61
Work hard, play hard. Senior Member 3,809 posts Joined: Sep 2007 From: Jakarta	Unable to participate the Standard Chartered Marathon 2009 tomorrow morning. Have to visit grandma due to some misfortune. Will resume weight training on Monday and Tuesday. This post has been edited by kianweic: Jun 27 2009, 11:45 AM
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kianweic	Jun 28 2009, 01:02 PM Return to original view \| Post #62
Work hard, play hard. Senior Member 3,809 posts Joined: Sep 2007 From: Jakarta	QUOTE(tengster @ Jun 27 2009, 06:29 PM) That's a pity kianweic. Anyway, family comes first.....others come later..... Thanks, my grandmother is quite alright. Still able to walk after the accident. Quite annoyed by the fact I have missed the entire marathon, will resume weights training with fury on Monday.
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kianweic	Jun 29 2009, 09:32 PM Return to original view \| Post #63
Work hard, play hard. Senior Member 3,809 posts Joined: Sep 2007 From: Jakarta	Almost the last day of the challenge gym session 29/06/2009 I got into the gym around 6 pm and got off the gym around 7:30 pm. Total time spent in the gym = 1 hour 30 mins. My workout routine as follows: » Click to show Spoiler - click again to hide... « Standing barbell biceps curl + Skullcrushers (Super-set): 2x10 @ 20kg for warm up and cool-down (biceps) 2x10 @ 20kg for warm up and cool-down (triceps) 1x10 @ 25kg (biceps) 1x10 @ 25kg (triceps) 1x10 @ 30kg (biceps) 2x10 @ 30kg (triceps) 1x10 @ 27.5kg (biceps) Lat Pulldown - fixed weight: 2x10 @ 26kg for warm-up and cool-down 1x10 @ 47kg 1x10 @ 57kg 1x10 @ 50kg Standing dumbbell tricep extension: 1x10 @ 20.45kg for warm-up 1x10 @ 25kg 1x10 @ 29.54kg 1x10 @ 34.09kg 1x10 @ 21.59kg for cool-down Dumbbells bicep curls: 2 (2x10) @ 10.22kg per arm, total = 20.44kg for warm-up and cool-down 1 (1x10) @ 12.5kg per arm, total = 25kg 2 (1x10) @ 13.63kg per arm, total = 27.27kg Tricep-pulldown - fixed weight: 2x10 @ 20kg for warm-up and cool-down 1x10 @ 25kg 1x10 @ 30kg 1x10 @ 35kg 10 mins on the treadmill @ speed = 8.0kmph, gradient = 0 5 mins on the treadmill @ speed = 6.5kmph, gradient = 0 5 mins on the treadmill @ speed = 8.0kmph, gradient = 0 3 mins on the treadmill @ speed = 6.0kmph, gradient = 0 7 mins on the treadmill @ speed = 8.0kmph, gradient = 0 5 mins on the treadmill @ speed ranging from 7.2 kmph to 6.0kmph, gradient = 0 (cool-down) * Resulted in 4.20 km jogged and brisk walked. I am going to do my usual exercise bike ride on rest days.
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kianweic	Jun 30 2009, 10:06 AM Return to original view \| Post #64
Work hard, play hard. Senior Member 3,809 posts Joined: Sep 2007 From: Jakarta	Good stuff completing the entire marathon, Syd G. Last day of the challenge. I managed to maintain my weight around 81kg in the morning and 81.5kg in the evening. Total weight loss could be around 1.5kg to 2kg. Also, found out something interesting about cardiovascular exercises. By having an exercise bike at home, will be able to do cardio on rest days. I am ready for my next challenge, that is to incorporate weights, jogs and exercise bike altogether.
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kianweic	Jul 2 2009, 09:15 AM Return to original view \| Post #65
Work hard, play hard. Senior Member 3,809 posts Joined: Sep 2007 From: Jakarta	May I suggest that we start a permanent fat loss thread challenge?
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kianweic	Jul 2 2009, 10:12 AM Return to original view \| Post #66
Work hard, play hard. Senior Member 3,809 posts Joined: Sep 2007 From: Jakarta	Switched back to normal routine, there was a 10% or more strength drop. I hope to see it return to normal in 2 weeks time. Incorporated 30 mins light jogging after weights session but seems to take a toll on my stamina. Hopefully, my body can adapt to this soon.
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kianweic	Jul 7 2009, 02:14 PM Return to original view \| Post #67
Work hard, play hard. Senior Member 3,809 posts Joined: Sep 2007 From: Jakarta	Last night, due to some headache. I did a full blown jog instead of some weight trainings. Finally, I have managed to jog 60 mins @ 8.0kmph, 0% gradient straight on the treadmill without slowing down. After that, my headache subsided and I felt real good.
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kianweic	Jul 7 2009, 04:34 PM Return to original view \| Post #68
Work hard, play hard. Senior Member 3,809 posts Joined: Sep 2007 From: Jakarta	No break for me. Still hitting the gym when I am able to. I remember reading The Age in Melbourne saying that to maintain a healthy lifestyle one should exercise at least 3 hours per week assuming that one is sedentary when not exercising.
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kianweic	Jul 8 2009, 09:18 PM Return to original view \| Post #69
Work hard, play hard. Senior Member 3,809 posts Joined: Sep 2007 From: Jakarta	Yeah, I just did another gym session today. Full squats are really taxing me but good fun.
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kianweic	Jul 8 2009, 11:06 PM Return to original view \| Post #70
Work hard, play hard. Senior Member 3,809 posts Joined: Sep 2007 From: Jakarta	QUOTE(zeist @ Jul 8 2009, 10:23 PM) Already 2 months, you guise should lose 10kg each. What do you mean by 10 reps push ups to 20 reps push up on your nickname?
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kianweic	Jul 13 2009, 09:08 AM Return to original view \| Post #71
Work hard, play hard. Senior Member 3,809 posts Joined: Sep 2007 From: Jakarta	QUOTE(pedro @ Jul 13 2009, 08:01 AM) I moved to Goodday,its tastes better. Same here, stop drinking Dutchlady and HL for a long time. I usually go for Farmhouse or Good day.
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kianweic	Jul 13 2009, 05:23 PM Return to original view \| Post #72
Work hard, play hard. Senior Member 3,809 posts Joined: Sep 2007 From: Jakarta	QUOTE(Gr3yL3gion @ Jul 13 2009, 05:04 PM) Is Farmhouse of Goodday low fat and high protein? They have their own line of skim milk and low-fat milk. The nutritional value should not differ too much from HL, Marigold, Dutch Lady or other brands. This post has been edited by kianweic: Jul 15 2009, 09:03 AM
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kianweic	Jul 15 2009, 09:04 AM Return to original view \| Post #73
Work hard, play hard. Senior Member 3,809 posts Joined: Sep 2007 From: Jakarta	Could we start another challenge soon? The last one was fun and had good results.
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kianweic	Jul 15 2009, 09:18 AM Return to original view \| Post #74
Work hard, play hard. Senior Member 3,809 posts Joined: Sep 2007 From: Jakarta	QUOTE(Syd G @ Jul 15 2009, 09:14 AM) @kianweic Am pretty exhausted from the previous challenge But found out that I've been slacking gym a lot lately due to no challenge. How? I am also slacking on my diet big time. And some sessions here and there.
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kianweic	Jul 15 2009, 12:10 PM Return to original view \| Post #75
Work hard, play hard. Senior Member 3,809 posts Joined: Sep 2007 From: Jakarta	Yeah, I am quite stressed at work lately. Can't wait to hit the gym later after work. Gonna do back today, and if I enough stamina, maybe a slow jog on the treadmill. If not, just the old easy cross-trainer.
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kianweic	Jul 16 2009, 08:45 AM Return to original view \| Post #76
Work hard, play hard. Senior Member 3,809 posts Joined: Sep 2007 From: Jakarta	QUOTE(pedro @ Jul 15 2009, 12:18 PM) Hey i did back too,could only go up to 60kgs bent over barbell row tho. Am disappointed. Me too, did back last night. Poundage was quite crap literally and I ran out of energy half way tru the exercise. Going to do some jogs after work tonight instead.
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kianweic	Jul 23 2009, 11:32 AM Return to original view \| Post #77
Work hard, play hard. Senior Member 3,809 posts Joined: Sep 2007 From: Jakarta	I just injured my right foot last Friday. Did some cycling on Tuesday and it made it worse. Just consult a doctor, may have to skip all gym session for this week.
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kianweic	Jul 23 2009, 01:28 PM Return to original view \| Post #78
Work hard, play hard. Senior Member 3,809 posts Joined: Sep 2007 From: Jakarta	QUOTE(Gr3yL3gion @ Jul 23 2009, 12:46 PM) Get well soon dude. Thanks, mate. Hopefully will recover by weekend then I can get back to the usual routine.
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kianweic	Aug 11 2009, 08:57 AM Return to original view \| Post #79
Work hard, play hard. Senior Member 3,809 posts Joined: Sep 2007 From: Jakarta	I am now 79kg. Oh yeah. Have been exercising twice to thrice a week. Still look fat though, hope to be around 75kg by year end with low bf%. Not without muscles mass, that would suck big time.
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