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!

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..

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.

Eeemmm... Have never blogged in my life.

Why? Are you one? Is everything OK?

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?

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!!

HAHAHA.. LOL!! You guys are great!! So nice to read your replies this morning.. thanks!

EEeee.. you ahhh... don't lah make me blush ahhh..hehehe. Me like the bighard arms-biceps-traps-pecs.. especially the vain ones that poses in front of the mirror every 2 rep curls kehkehkeh.

Workout is good... especially now that I have added a new activity.. ORIGINAL BOOTCAMP!!! yup yup.. updating my log soon. coming.. coming...

Tuesday 7/7
AM Bootcamp Padang Astaka PJ
Loads of sprints, chest-drops, lunges, pushups, planks, squats by partners and by teams at the crack of dawn. Went with my friend Mr Fit&Foulmouth (but he is hati baik inside) who was put in the strong and fast team. I paired up with this fella who apparently was motivated by my own self-pacification of '2 more... 1 more...let's go!... nevermind just bounce or something'.

ONLY thought during bootcamp - WHY???? WHY??? WHY do I DO this to MYSELF?? Why?? (repeated continuously)
No further thoughts because:
1. Ungodly hour
2. Too dark to see anything
3. Ungodly hour

PM Abs Work with Mr CuriAyam (my trainer, see earlier posts for description)
Weight plate - 25lbs
50 reps of:
50lbs Abs crunch machine thingamajig
Double crunch + weight
Torso swing + weight
Inclined reverse crunch (legs fully extended)
2mins plank on stepboard at both ends
Back extension + weight - changed to 10lbs weight after 15 reps

Thoughts during workout: No thoughts either because too busy counting the drops of sweat I dripped on the weight plate, bench, floor, boards eeeww.. grossss...

Thursday 9/7
AM Bootcamp Padang Astaka PJ
Circuits with ropes, sprints OR side steps, and pushups, military pushups, jumping jacks, sumo squats, crunches and double crunches.

Observations during bootcamp:
- Less people showed up this time (including Mr Fit&Foul himself)
- No talking or slacking, or its extra 30secs for everyone. We got a lot of extras yesterday, Sr. Rob has eagle eyes I tell you.
- More sargeants,, BEST!! They will run/squat/lunge whatever with you with lots of positive encouragements.. RESPECT!!
- Each session will have some form of push, lunge, squat, pull AND rolling around on wet grass.
- When the instructor demo-ed military push-up, we all went 'wwwaaaaaaawwww...' as in wow in disbelief/admiration, followed by groans, moans, gasps, and calls for help when we started to get down and do it on our own.
- Females tend to go with friends so they automatically have a partner. I with my ungodly hour clueless expression, paired up with with this strong fella who motivated me to breathe through my nose. (not used to my foofing-faffing i guess)
- My favourite part is the stretching.. cause I know torture time is OVER.

Thoughts during bootcamp:
*WHY???? WHY??? WHY do I DO this to MYSELF?? Why??*. Repeated only twice, improvement perhaps?
*Oh god.. this is reallly earlyyyyy...*
*Sargeant-Instructors can you please yell louder in my ear perhaps an insult or two.. something like 'PICKUP THOSE LEGS YOU SODDEN PIECE OF LUMP!!'*

Outcome: Yes, I go back home with grass in my hair, dirt on my shoes and shirt, all damp and smelly whilst the rest of the world have just woken up/ driving to work/ eating breakfast to start their day.
I LIKE IT.

PM LazyBumMind Workout i.e. Make up as many excuses as I can NOT to go to the gym. Guess not much of a gym rat huh.. yeahguyz?

Wallpaper89 -> post-bootcamp + a little bit blind + hungry + covered in grass = blur whoopsy! hahahah.

Aiyaaa lengchai.. you're so cute of course I remember lah?
Eh, why didn't you stay around for a bit, chit-chat with the rest of the people? There was also a 7am trial, I was joking with this other fella that maybe we should jump-in then fool around, so that everyone have to do grunts HAHA. Like I have the energy....cheh!.

Why didn't you register for the course? After 1 month, you can take-down all the machos in this forum with your bare hands.. heheh

Iamhamsap.. opppss.. sorry.. Iamyuanwu -> feel free to crash, roll, burn whatever. Bring your friends too,the dirtier the better kehkehkeh.

Wahhh!! I have a lot of updating to do. Here goes..

Weekend workout

Saturday 11/7
AM Bootcamp Padang Astaka PJ
Forklift tyres, sand kampits, ropes, pipes and other industrial what-have-yous involved. Need I say more?

Wallpaper89 came to find me but didn't get to partner as we were in different groups. I'm so very proud of my all-girls Rangers team, AND extra thanks to 1 particular hero who came to help at the last 3 laps of the relay. At the end of the relay, when the forever-energetic instructors said "let's hear it guys, HOOYAH!!", I just barely squeaked "HOOhhhhhhhh,,,". Trials over.

Sunday 12/7
AM 4 lap run at Kiara with Mrs HotBuns and Mr LoyarBuruk

PM Conditioning Workout with Mr CuriAyam
Special note: This workout was truly one of the whiniest-noisiest-dramaiest workouts I have ever had. So to my fellow gym-ers (12 to 1.30pm) I truly apologise from the bottom of my heart on the disruption of peace and order at the weights area. I'm so sorrryyyy...

(Round 1 & 2)
Weight Plate 25lbs
Squats + weight - 60 steps
Walking lunges + weight - 60 steps
Pushups 1 x 10
Bench dips 1 x 20
Alternating jumps on 2 stacked-up stepboards - 30 reps per pair (In Round 2, this was where things got UGLY.. )
Pushups 1 x 10
Bench dips 1 x 20
Commando lunges + weight - 30 reps per pair
Pushups 1 x 10
Bench dips 1 x 20

Collapsed into a heaped-sobbing-mess on the floor. Mr CuriAyam finally took pity on me and we went on some light sprints around, up and down the gym. Then after, looked at him with big-watery eyes and said 'thank you...'.

This post has been edited by whoopsydaisy: Jul 15 2009, 02:24 PM

Monday 13/7 Weigh-In: -0.5KG (that's it??????)

Tuesday 14/7
AM Bootcamp Padang Astaka PJ
Fitness assessment - Time completed: 15.37 (tortoise speed)

Thoughts during workout:
*oh boy.. I hate warmups.. hate warmups.. hate warmups* (repeated throughout entire warmup)
*I'm running like the wind... I'm flying like a bird...oyyyy, that giant-heaving-panting-sweating dude just passed you..*
*pant.. pant... water... water... pancakes!.. water... water... ice water...*
Note to self: Please stop all this panting-gasping-groaning of "last one!""last lap!""help..help..""pancakes!", if you had conserved that energy you could have shaved 1 minute of tortoise-time.

Mini-goal for next fitness assessment: 14.37 (supertortoise speed)

PM Abs work with Mr CuriAyam
Weight Plate 25lbs
Double crunch + weight - 60 reps + 60 count hold
Inclined reverse crunch (legs fully extended) = 60 reps + 60 count hold
Mr CuriAyam mysteriously disappears, I read his clipboard and happily picked whatever I liked and ignored other remaining abs exercises
Inclined knee tucks 30 reps + bench dips 20 reps - 3 sets
Squat + weight - 60 reps
Flat crunches 60 reps + pushups 10 reps - 3 sets
Side bends + weight - 60 reps per side
Mr CuriAyam mysteriously appears......
20 mins 3KM rowing - my first time, but I didn't break a sweat for this one, anyone knows why?

Thursday 16/7
AM Bootcamp Padang Astaka PJ
Thoughts during workout:
*oh boy.. I hate warmups.. hate warmups.. hate warmups* (repeated throughout entire warmup)
*its too early.. its too early... i can still see half a moon.. maybe I'm dreaming...* - whilst doing many sit-ups
*I'll never have babysoft hands again..* - whilst doing different types of pushups and thrusters. Oh who am i kidding, it was never babysoft in the first place
*... maybe if i just keep on rolling into the longkang and stay completely still, they won't notice that I'm gone* - whilst turning over for the next set of climbers, grunts, squats and other what-have-yous.
*aww man... my shoes are dirty..* - whilst stretching, and have not yet seen the amount of dirt and grass on my face and pants.
*GAAARRHHHHHHHHHH!!!!.. I look like an earthquake/ flashflood/ hurricane/ other acts-of-god victim* AFTER seeing my face and pants and shirt.

PM Planned for a 20 mins of zzzzzz before cardio at the gym, woke-up about 8 hours later, cardio just a vague distant memory.

Happy Monday!! Reading back last week entries, I seem to be slacking a lot on my cardio. Must do better this week.

Saturday 18/7
AM Bootcamp Padang Astaka PJ
You'd think I'd be used to the golek-golek atas padang at ungodly hours by now,,,, but nooooooo.....

Sunday 19/7
AM Siemens Dream Run 3.5KM - 28mins

My current running shoes were all dirty from bootcamp so I decided to break my spanking-new NB babies for the run. And i just bought them the night before. They're so pretty! Here is what some people had to say:
"You mau lari besok, malam ini baru mau beli kasut ah?" said Ten the NB sales assistant. Vey nice chap, handling my feet with care, very informative, so very attentive that I willingly coughed up above my initial budget. I'll write it off as a present to myself for completing Couchto5K two months ago.
"Eh, better not risk it lah. Your feet might hurt bla bla bla.. gigit dulu.." said my sister MsLeftRight. Ala... how bad can it be? Its not like I'm running a marathon am i?
"Sooo cantik!! Never mind! Just break them! Sooo cantik!!" said Mrs HotBuns, whilst shoving her own feet in my shoes. Yes!! Trust Mrs HotBuns to impart the right wisdom to me.. heheh.

Thoughts during Run:
*iisshh... nampak sangat beginner, tapak kasut pun kilat lagi.. heheheh....!*
*mmm... the thudding and stomping from the other runners is scaring me*
*keep going... keep goingggg... pretty shiny shoes dont stop and walk halfway*
*wow.. they have marching bands, cheerleaders, indian and chinese drums and everything.. this is better than the treadmill!!*
*aiyaaa... lain kali bagilah signal!!!* woman in front suddenly brakes to a full stop and I nearly ran into her.
*oh thank you... gasp.. thank you Mr Certificate & Water Person at the Finish line, yes yes,, you dont know HOW happy I am and WHY I'm happy even if its only 3.5!!*
*Little cups of cold milo are like droplets of heaven on earth*

Tuesday 21/7
AM Bootcamp Padang Astaka PJ
Tyre Flips... YES!!! ohhh yesss!!!

PM Workout with Mr CuriAyam - I asked for hard upper body workout because I don't seem to be feeling any DOMS in those areas lately.

2 Supersets each of:
Cable Lat Pulldowns 10KGx50R + Pushup on stepboard 20R
Delt Pulley 10KGx50R + Bench Dips 20R
Multiple Grip Chest Pulls (not sure what this machine is called) 50lbs x 40R + Pushups 20R
Shoulder Raise with 10lbs weight plate 50R + Bench dips 20R

Usual Leg+Cardio Work:
Lateral plyo jumps on stepboard 50R
Mountain climbers 50R
Box Jumps on stepboard 50R*
Commando lunges 50R*
Some sprints and light jog around the gym*

*Did together with Mr CuriAyam, there he goes like a pro and there I am terkedek-kedek like anak monyet.

Spotted at the gym:
-Our very own Alvinool happily sipping his protein shake post-workout
-Mr Skinny really working the bench press till his specs went senget, cute! (you go bro!.. push hard now..)

OOOOhhhhh boyyy..

this log needs major updating!