.

This post has been edited by hoxy: Jun 13 2012, 05:21 PM

err, no need to cut down the coffee intake, just the sugar right?

I know some people can take coffee without sugar, but I really don't like taste of coffee without sugar. Good thing for me that I take them without condensed milk.
Thank for your advise hoxy and mikehuan.

Just came back from kampung tonight, missed out two planned workout session. But did some exercise here and there at kampung. But tonight after finished unpacking stuffs, had a quick suspension rope session.


Suspension rope:
Pull up (45 degree) (palm face out) 10x
Push up 10x
Biceps curl 10 x
Tricep extension 10 x
Alternate hand up and down row (palm face out) 10 x
Alternate hand up and down push up 10 x
Squat 10 x

Bodyweight
Full push up 10 x
Lunges 10 x

Suspension rope:
Shoulder round pull 10 x
Shoulder round push 10 x (this need to be replaced by other exercise as it is a bit of an awkward movement)
Pull up (palm face in) (lower body) 10x
Alternate side push 10x
Alternate side pull 10x
Fly 10x
Row 10 x
Abs (moving plank) 10x
Pull up 10 x

Bodyweight full bridge 2x (hands feels so weak to push the body up)
Short bridge 10x
Full bridge 3x

Stretching

Cutting down the resting period between each exercise makes it a harder workout session, replacing the intensity I got from doing sprints variations if I were to train outside. Suffice for tonight. At least something better than nothing.

Tonight's workout:

10 minutes jogging/running/sprint uphill

Suspension rope exercise:
Pull up (45 degree) (palm face out) 40 sec rest 15 sec
Push up 40 sec rest 15 sec
Biceps curl 40 sec rest 15 sec
Tricep extension 40 sec rest 15 sec
Pull up (45 degree) (palm face in) 40 sec rest 15 sec
Wide push up (45 degree) 40 sec rest 15 sec
Squat to row 40 sec

Rest 1 minute

Suspension rope exercise:
Alternate hand up and down row (palm face out) 40 sec rest 15 sec
Alternate hand up and down push up 40 sec rest 15 sec
Alternate side pull 40 sec rest 15 sec
Alternate side push 40 sec rest 15 sec
Row 40 sec rest 15 sec
Fly 40 sec rest 15 sec
Plank (abs) (5 sec hold x 5) 40 sec

Jogging 1 minute

Bodyweight exercise:
Mountain climber 40 sec rest 15 sec
Squat 40 sec rest 15 sec
Jumping Jack 40 sec rest 15 sec
Full push up 40 sec rest 15 sec
Short bridge 40 sec rest 15 sec
Abs V hold (sitting) 40 sec rest 15 sec
Burpees 40 sec

Warm down
Stretching

Tonight's workout:

10 minutes jogging/running

Bodyweight exercise:
Jumping Jack 40 sec rest 15 sec
Mountain climber 40 sec rest 15 sec
Full bridge 40 sec rest 15 sec
Walking lunges 40 sec rest 15 sec
Squat 40 sec rest 15 sec
Full push up 40 sec rest 15 sec
Jumping Jack 40 sec

Rest 1 minute

Suspension rope exercise:
Pull up (45 degree) (palm face out) 40 sec rest 15 sec
Push up 40 sec rest 15 sec
Biceps curl 40 sec rest 15 sec
Tricep extension 40 sec rest 15 sec
Pull up (45 degree) (palm face in) 40 sec rest 15 sec
Wide push up (45 degree) 40 sec rest 15 sec
Squat to row 40 sec

Rest 1 minute

Shuttle Run 4 x
Plyometric jump (alternate landing two legs and one leg) 8 x 2

Rest for a breather

Suspension rope exercise:
Alternate hand up and down row (palm face out) 40 sec rest 15 sec
Alternate hand up and down push up 40 sec rest 15 sec
Alternate side pull 40 sec rest 15 sec
Alternate side push 40 sec rest 15 sec
Row 40 sec rest 15 sec
Fly 40 sec rest 15 sec
Plank (abs) (5 sec hold x 5) 40 sec

Now I manged to do full bridge again. The trick is to do it when the hands are still fresh. Last few workout session I tried full bridge on the 3rd set and failed as my hand are like jelly after the rope exercise.

Tonight I tried the newly finished suspension straps (yeah it's not rope anymore, though I still keep it as back up). Separating the anchor does make the difference. I can mimic real pull up movements more when the anchor are distanced from one another.

Bad start for the week (where exercise is concerned)

No full workout session last night. Dozzed of myself when puting kids to sleep. Only push ups, squats and half ass pull ups thrown in here and there through out of the day.

Today starts with full squats 10 x and incline push up 10 x after bath. Tonight got dinner outing. Hopefully not gonna be too late.

is actually our mind that tell us "we are hungry", try eat slowly on each meal your body will send signal to your brain and tell u is not hungry and separate your big meal to "small meal". if reduce weight is your goals , you had to cut your meals step by step, my dinner is 1 and half bowl rice now is less than half bowl eat more vege and fruits at dinner and no supper after that (it take me 2month+ to achieve that).

I do eat small portion. Even makcik at the shop and my wife gives me weird look on the (little) amount of rice I took during meal. Perhaps the kind of dish I took has too many calories (kurma, kari, masak lemak etc.) As I mentioned in my earlier post, it is the sugary drinks that I can identify as the main culprit in my excess calories. Still no success in reducing my daily intake of coffee (with sugar).

By the way I've just redeemed Tanita scale (with body fat measurement function) from my credit card rewards point. Should be arriving in 2 weeks time. If the weight is not coming down as planned, at least I want to see changes in my body mass composition from more fat to more muscle with all the workout I've been doing.

Tonight's workout:

10 minutes one spot running/jumpingjack/kicking/any other moves just to keep the body moving and heart rate up.

Bodyweight exercise:

Full bridge 40 sec rest 15 sec
Flat frog raise 40 sec rest 15 sec
Squat 40 sec rest 15 sec
Full push up 40 sec rest 15 sec
Lunges 40 sec rest 15 sec
Tricep dip 40 sec rest 15 sec

Jumping Jack 40 sec

Rest 1 minute

Suspension rope exercise:
Pull up (45 degree) (palm face out) 40 sec rest 15 sec
Push up 40 sec rest 15 sec
Biceps curl 40 sec rest 15 sec
Tricep extension 40 sec rest 15 sec
Pull up (45 degree) (palm face in) 40 sec rest 15 sec
Wide push up (45 degree) 40 sec rest 15 sec
Squat to row 40 sec

Rest 1 minute

Rest for a breather

Suspension rope exercise:
Alternate hand up and down row (palm face out) 40 sec rest 15 sec
Alternate hand up and down push up 40 sec rest 15 sec
Alternate side pull 40 sec rest 15 sec
Alternate side push 40 sec rest 15 sec
Row 40 sec rest 15 sec
Fly 40 sec rest 15 sec
Abs standing roll out (5 sec hold x 5) 40 sec

Rest 2 minutes.

Bulgarian bag exercise:

Swing 20 x
Bag throw/slam 15 x

Stretching


Could not go jogging/running tonight as wife is exhausted and dozed off early. So need to take care of the kids if they wake up, especially my little princess. But not too bad a workout tonight, except can't really execute tricep extension properly as they feel rather painful tonight. Maybe due to I have been fooling around doing dips at parallel bar in Tmn Tasek Titiwangsa yesterday.

some website mention morning workout is effective than nights

I'm 168cm and 86kg since workout start end of Aug till now is 77Kg about 1kg reduce
with 2-3times 20mins cycling, almost everyday swimming @ 20mins

end-up i build up muscle instead reach the ideal weight at my height (66Kg -70Kg).
reduce your coffee from 4-5cups to 3-4cups thn slowly to 1-2cups a day.
from 2-3 spoons of sugar to 2 spoon then 1.5 spoons.
when u reach 80+Kg to reduce weight is difficult, your body needed calories is lesser if you remain your intake calories

read an articles say, u need to have -3500kcal a week to lose 1lbs

Nasi Lemak, Kari with coconut is high Kcal and high cholesterol

search google " meal with lesser calories w/o get hunger"

good luck

I used to cycle a lot. About 4 years back I used to cycle to work and back 2-3 times a week. It is 14k one way. My weight didn't drop much (I was around 90-5 kgs back then), but my waist loose about 2 inches . Good cardio workout. But since my kids started kindergarden, couldn't do it anymore.

I have been trying to do morning jogging, but failed badly.. couldn't wake up early enough. Good to here that you have reached your ideal weight man..

Anyway, thanks for your advice joonming. I appreciate them.

Let F the Fats together

yeah... lets F the Fat!!!

Looking back, I just realised that it has been 2 months since I started this journal, and damn!!my weight doesn't bulge. Maybe I should be listing out things that I eat.

Anyway, Tonight no full workout session. Throughout the day been doing around

Vertical pushup 10 x 4
Dips 5 x 5
Squats 10 x 3
and tonight just did jacknife pull up and chinup 5 x 6 (with last rep hold for negative)

and my arms are sore now.

Today after work I went to Tmn Tasek Titiwangsa at the adult size blue bar area (near the remote control car racing circuit).

After a couple of minutes warm up, today's workout:

Bodyweight:

Mountain Climber 40 sec rest 15 sec
Push up 40 sec rest 15 sec
Squat 40 sec rest 15 sec
Bench Tricep dip 40 sec rest 15 sec
Lunges 40 sec rest 15 sec
Burpees 40 sec rest 15 sec
Jumping Jack 40 sec

Rest 2 minute

Jacknife pull up 8x
Jacknife chin up 8x
Jacknife pull up 6x

Rest 2 minutes

Parallel Bar top hold 10 sec x 3
Parallel Bar dip (just a little movement, not a real dip) 3 x 3

Plyometric jump alternate double and single leg landing& takeoff 6 x 2


Warm down
Stretching.


Addition for tonight:

Jacknife pull up 6 x 3
Jacknife chin up 6 x 2
Pull up up to half way and hold 2 second x 2
Chin up to half way and hold 2 second x 2
Assisted pull up to half way and hold 2 second x 2
Assisted chin up to half way and hold 2 second x 2

Getting addicted with pull up la plak.. but so torture to the abs.. my abs failed before my hands and back. So don't know for sure yet how strong my arm and back are for the pullups.

This post has been edited by mareno77: Nov 9 2011, 12:50 AM

k, sometimes i just need to quote people so that they know the answer right in front of them.

noted your advice darklight79.. but that is the hardest part for me to let go..

It's not my advice. It's your advice to yourself but you're not listening to that.

i have a sweet tooth like you as well. i've cut half my portions of condense milk and sugary stuff since 2 weeks ago, did a cardio marathon for the past 2 weekends, and i think i lost an inch of my fat tummy.

it's easy to cut down on the sugary drinks. just halve the amount you usually have. it may not be up to your taste at first, but you will get used to it soon enough. then half it again a month down the road or something...

Yess.. I get it.. I get it.. (finally, even thought so obvious ) My love of rich creamy food (like kurma, Masak Lemak and Kari) and sugar with coffee .. hmm...need to device plan to cut down these culprits.

Eat Subway as lunch