Hello All! I've been wanting to create my own workout log and since I spent the last 2 weeks of cheating my meal plans, AND 1 week not exercising at all (first sick of the gym, then got really sick with fever and all) .. I might as well ooppss.. I HAVE TO.. HAVE TO jump start my workouts again.

Here's my 7 day damage control plan. Goal -2kgs (from all the cheating and bumming around as aforementioned)

Mon: PM – 6KM road run

Tues:
AM – Abs/ Back drill + 20 mins HIIT
PM – 60 mins walk

Wed:
AM – Full Core Workout 1
PM – Hot Yoga

Thursday: Rest (tempting to add something.. but i should rest right?)

Fri:
AM – Abs/ Back drill + 20 mins HIIT
PM – 6KM road run

Sat: AM – Body Balance + 20 mins HIIT

Sunday: AM - 30mins Park Run in Kiara + Full Core Workout 1

Wish me Luck!!

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Added on June 23, 2009, 5:44 pmMonday 23 June
PM Run - Done. What I thought was 6km was actually about 5km.

Thoughts during run:
After 1st KM
‘Wow…. I feel great… I feel like flyingggg….’
3 mins later till the end
‘pant pant.. gasp gasp.. too fast… too fast… slow down… cough cough.. '
‘… aahhh follow the uncle roti and his motorbike of assorted bread.... ’
‘oooofff… ooooofff…… ooofffff…. Think happy thoughts… oooooffff foooooofffff…’

Not exactly considered a good run. But I did it.

Note to Self: No chocolate milk 45 mins before runs.

This post has been edited by whoopsydaisy: Jun 23 2009, 05:44 PM

Tuesday 23 June
AM - ABS-Back circuit
50 reps of:
BOSU knee lifts
Crunch and Reverse Crunch
50lbs Crunch machine thingamajig (cant remember what its called)
Back extensions
35lbs Torso rotation twist
Repeat twice
Time: 40 mins (my my... taking our sweet time aren't we?)

No HIIT - no time, must shower and go to work

Thoughts during workout:
'should have woken up earlier.. stop using the snooze button'
'its too bright here, why cant it be dim and cosy like the cardio area...'

PM - Cardio modified from original plan since did not do AM HIIT
60 mins elliptical - 30sec sprints every 3 mins (+2 to +4 above current level). GOOD!.

Thoughts during workout:
'ggguuuurrrr... didnt i just charge the batteries the other day?'
'pant pant ... aiyooo... how to finish sprints with Michael Jackson on? If 'take me back' tak pa lah jugak... ini 'Thriller'.. what next? Macarena?
'Oh Hellooo Mr next-elliptical-keep-glancing-at-me Man... yes yes i always huff n puff n heave gasping 'ohgodohgod' like this .. not too worry not too worry'

Wed 24 June
AM - Did not go despite having 2 blaring alarm clocks.. body feeling sore sore (ya ya..excuses, a shower could have fixed that and you know it)

Note to Self: Abusing the snooze button continuously is not called finger presses, and not yet heard of as a form of exercise (no matter how many reps you did).

PM -
Had a late meeting and didnt manage to get to class in time. Which is OK because I needed to do the AM workout. I cant do Hot Yoga back to back with core workout, boleh mati.

High Rep Full Core Workout
Torso Swings + weight
Hack Squats (cheated, Trainer had to push me to go lower)
Incline Bench Crunches + Weight
Lat Pulldowns (half-sobbing in my towel after 15 reps, bad form another trainer forced me to lower weights)
Flat Crunches and Reverse
Pec Flies
Side pulls with weights
20 lap stair climbs
10 mins cardio bike
Shoulder raises
Bench Dips

Completed but still Bad bad bad workout...After workout, chitchat with Uncle Small-Shorts.. he looks lonely.. sweet man.

Thoughts during workout:
No thoughts.. too pre-occupied about being emotional

This post has been edited by whoopsydaisy: Jun 25 2009, 01:49 PM

Just making some notes on circuits for me to try after I'm done with damage-control. Comments, chitchat most welcomed!

LMAO, damn funny the way u described ur thoughts. keep it up. xD

Besides having a rather well thought-out workout regime, this is one of the more descriptive and funny journals.

Keep it up.

Gasp!!! I have readers!!! Thanks for the notes guys, glad to please!

Thursday was rest day, and I decided to buy myself a skipping rope. Just to add variety to my workouts:
1. Buy skipping rope - check
2. Research on how to skip - check (many styles too!! double skip, crisscross, single-leg etc.)
3. Skipping workout plan - check

So, if Rocky can skip like .. idk.. 2000 times.. I'm sure I could do at least 200 right? How hard can it be right?

Before skipping - 2 mins light jog to warm-up, 2 mins light jumping without rope
After 5 skips - bom, di-bom, bom.. thud.. almost tripped left side.. 'ooookkkkk... they make it look easy on tv'
After 3 skips - landed on the rope and nearly tripped the other side 'WTH!!??.. its okay.. still new/first time/ rope too long'
After 2 skips - "mireeEEOOWWRR!!" landed on babycat's tail..
Another 5 skips - Bombom, bombom, bombom.. 'hooff hoooff... this is hard work..pant pant.. alamak!' (Babykitten bites on rope and got swung off)
Another 3 skips - landed on rope again and nearly fell on face "stupid rope, stupid legs.. bloody beep.. pant pant..calm down, calm down, yarkkkk!!!cursing is not classy and will not solve anything"
After 5 skips - Bombom-thud BOMBOMBOM-thud,,,"yeeeeeeeerkkkk!!!" landed on my ass. "beep beep.. blardy beep BEEP BEEP!!*
***WORKOUT OVER**

Target: 200 jumps
Actual: 23 jumps, 1 bruised ass, 2 giggles from neighbours children, 1 scared baby kitten (pls dont call SPCA, it was an accident, honest!!)

Brand new Kettler jumprope anyone?

[quote=whoopsydaisy,Jun 22 2009, 05:39 PM]




OK!!! Results time!!..I did Friday and Sat's plan minus HIIT.

Weigh-in Sun 28 June : -2.3KG
Decided to skip Sunday workout and became a couch-potato for the rest of the day.. hehhehheh.

Okay!!! Felt goyang2 in the bandwagon, so texted my Trainer during 1 borrrrriiinggg meeting to resume our weekly sessions and get a new routine.

Background on my current Trainer: Young, Loud, Navy-Trained, Rugby-playing, and forever wearing muscle t-shirts. Our conversations during workouts are confined to his yelling of “cheating!!!” or “curi ayam!!” and me voices in my head going “im gonna dieee… no you’re not.. I’m gonna dieeee… no you’re not…. You get an ice-cold coke light after…. I’m gonna dieeeee…. No you’re not…”

Me: Train tonight ok? Please put pushups* and body dips* into my program. Explain later.
Trainer: Aikk?? Boleh buat ke? Suruh makan dia makan, suruh exercise dia tak mahu. 100 reps??
Me: 100 reps sudah. Meleleh air mata dekat pulldown. You tak peduli kan?
Trainer: Tak nangis tak best…. 9pm!
Me: Yes, yes, sebab tu lah you trainer PILIHAN i…..
*Mini-goal of 20 consecutive pushups and 8 body dips in 3 weeks

Tues 30 June
New Conditioning Workout (I can’t remember the loads, sequence and reps yet)


I'm liking this program because we're working on free weights and cables.

I was not really in for a hard workout, took more rest in-between was a bit more talkative asking him this and that whilst he read my little gym record book and showed him the shred circuit and my new running plan. So, we didnt do the full workout, I think chin-ups and abs work are missing.
Even so, I crawled into bed, and was unconscious within 2 secs with the lights on. Till today, my quads are still screaming with every step i take..

Eh, ask your PT to teach you the deadlift lah.

iamyuanwu.. will do.. thanks!! He wanted to show me barbell squats also.
I like to think of it as "angkat, taknak angkat, angkat, taknak angkat" motion ..heheh

Weekend workouts
Saturday 4/7
Body Balance
3 x 30 Bench dips (while waiting for the next class)
Hot Yoga

Thoughts during workout:
'I wonder if I'm bench-dipping correctly, or am I just rocking in some sort of strange seizure.....'
'Hellooooo Mr KickBoxer.. my, my,my what big, nice coconut shoulders and jacked-up biceps you have there... yes, yes you just keep on whacking that punchbag...whack harder.. whack harder...'
'awww mann.. how does that yogi lipat2 and pusing2 himself like that... ooooofffff... ooofff ooooffff.. try try... ooofff oooofff'

Sunday 5/7
Run at TTDI - 5 laps (with my girl Mrs HotBunsLawyer and her hubs Mr LoyarBuruk)

It was raining at 6.45am. Texted Mrs HotBuns:
Me: alamak.. raining..so nice..mmm... how?
MrsHB: yes ah? run? no run? I say we GO!
Me: Agreed! I'll bring some sort of plastic bag
MrsHB: Mr LB says no needlah...
Me: Pay him 20 dollars to get up
Mrs HB: He is now pretending to snore louder
Me: Tell him if rain too heavy, we go breakfast..
MrsHB: Okay, he's up. See you in 30.

Thoughts during run:
'donuts-pancakes-donuts-pancakes-donuts-pancakes....hmm this is a good rhythm for pace...'
'oh look... the big-hat-power-walking auntie nyonya with 5lbs handweights just overtook you..'
'This Mrs HB, everytime we pass this hardbodied sprinter, she will start to pecut.. eksyeennnn..'
'amboiii pakcik, a couple of 3-second glances at the skimpytoprunningbabe proves you're a man, but 25-secs and not blinking at all makes you a PERV..'

Note to self: You might want to check on your breathing, all your fif-oofing, hacking, gasping are scaring small children in prams and doesn't seem to be making you any faster.

Are you like a blogger or something?

Eeemmm... Have never blogged in my life.

Why? Are you one? Is everything OK?

It certainly does feel like a blog in here haha... U still going for the bootcamp thing tmr? Any way for me to recognize u, or do I just go around asking every female if they are called whoopsydaisy?

Wallpaper!! Of course I am!.. Of course I did! This morning! Crack of Dawn! (Why am I exclamation marking everything?? Where did this sudden perkiness come from!).

I'll give you 50 bucks if you go around asking for whoopsydaisy, BUT you MUST start by asking all the MALES there first.. heheh. Okay, I'll throw in another 20 bucks if you touch their arms first.. heehaaa..Just joking, I dont want to get you beaten up..

I wore black and had my towel in my hand the whole time. Team Charlie. Susah-susah, Thursday morning I wait for you tepi pokok okay?

looks like a date with wallpaper... hahahah...

upload your pic, so no need that messy to reach you..haha

Aiyo I didn't see you lah... Eh I duwan wait for you at tepi pokok. Let me go around asking instead, I want that 50 bucks

Anyway I was the only one today I think who wore a bright orange shirt, so if you remember any one with an orange shirt, that's me haha.

And Team Zulu FTW! XD

HAHHAHAH... ohhh... uuurrgghhh.. very sleepy.

JonYeap -> Patience hon, You'll get your turn too.. all you need to do is just ask..
Yeahguyz -> Don't want lah, I'm very photogenic you see (really! I really am!), nanti banyak secret admirers potong-stim pulak in real life.. heehawheehaww
Wallpaper -> Ha?? then? tepi longkang? tepi highway? tepi cone? Okay, you wear the same orange tshirt on thursday.. or why dont you try coming late and sarge makes us all do 20 burpees because of you... hhoohhhhhh.. I'll definitely notice you then!!