Today's workout:

Push up 10 x 1
Incline Push up 10 x 3

GTG squat pull up/chin up 5 x 6

That's it.

Since I restart working late night, my motivation to workout is lacking.. help me!!!! I want to feel like last month again..

Warm up
Jumping jack

Suspension rope exercise:
Pull up (45 degree) (palm face out) 30 sec rest 5 sec
Push up 30 sec rest 5 sec
Biceps curl 30 sec rest 5 sec
Tricep extension 30 sec rest 5 sec
Pull up (45 degree) (palm face in) 30 sec rest 5 sec
Wide push up (45 degree) 30 sec

Rest 60 sec

Suspension rope exercise:
Pull up (45 degree) (palm face out) 30 sec rest 10 sec
Push up 30 sec rest 10 sec
Biceps curl 30 sec rest 10 sec
Tricep dip 30 sec rest 10 sec
Pull up (45 degree) (palm face in) 30 sec rest 10 sec
Plank (abs) (5 sec hold x 5)

Squat pull up 5 X 1

Done.

This post has been edited by mareno77: Dec 8 2011, 01:25 AM

Yesterday's workout:

During the day:
Walking and carrying stuff during shopping at Jln Masjid India up to Sogo for 4 hours.

GTG squat/jacknife pull ups 5 x 4

Last night's workout:

Jogging rolling terrain 10 minutes.

Uphill sprint 50 metres
Full Bridge 10 x
Triceps bench dips 10 x

Jog downhill
Uphill sprint 50 metres
Jumping lunges 10 x
Push ups 10 x

Uphill sprints 50 metres with downhill jog 3 x

Jacknife pull ups 8 x 1
Jacknife chin up 4 x 1

Stretching

Before getting ready for work today:

Jogging rolling terrain 10 minutes.

Uphill sprint 50 metres
Push up slight incline 10 x
Push up 10 x

Jog downhill
Uphill sprint 50 metres
Tricep bench dips 10 x

Jog downhill
Uphill sprint 50 metres
Glute Ham raise 10 x

Jog downhill
Uphill sprint 50 metres
Body squat 10 x

Slow jog downhill
Burpees 5 x


Dead hang pull ups 3/4 (almost there yeahhh... )
Jacknife pull ups 5 x 1

Stretching

i think you are doing a good job on working out....

but maybe you can post up your daily diet also...

like all the forumer say...diet is the key...i've read somewhere..sorry..was years ago....in losing weight program..diet = 70% to 80%..the rest goes to working out....

good job btw ..it takes time...

oh ya..maybe you should take away jogging from your exercise program...as you are overweight now...you will be causing damage to your knee when you jog.....do other type of cardio like cycling....Somemore slow jog downhil...

This post has been edited by playerseeker: Dec 15 2011, 08:12 AM

Yes.. perhaps I should do away with the jogging. Initially I do get the knee problem. Luckily, since I change foot placement (running technique) the pain is not present.

Hmm.. Food diary I was thinking the same.. but keep delaying due to laziness. I believe you are right too in loosing weight program where most of it is from diet. Which also explains why my weight doesn't move much since I started working out.

Thanks bro..

Saturday's 17th Dec 2011 workout:

circuit of

Jacknife pull ups 5x
Pushups 10 x
trcep bench dips 10x

repeated 3 times

with GTG 1-2 reps of jacknife pullups/chinups through out the day.

Can i know whats yr weight now?

of course.. yo-yoing between 99-101.5 kg right now. On the high side since last 2 weeks due to lack of workout and binge eating

This evening after work workout:

Circuit training:

Jacknife Pull up 5 x
Push up 10 x
Tricep bench dip 10 x

Circuit repeated 3 x

Wait yr weight on sept is 104kg and now 99??
It looks like u exercise a lot but the result doesnt seem good..

Im on same weight as u.. Around 103kg..
Gonna strt diet and work out like hell in this 3months but if i only lost 1 kg per month im giving up.

hahaha... don't give up man.. I know where things gone wrong.. where things gone right.. mostly wrong at diet part.

Although the weight doesn't drop much, as per my journal title, there is two goals there :"weight loss" and "fitness". At least I have increase my fitness level.

Today's after work workout:

Jacknife pull up 5 x
Push up 10 x
Triceps bench dip 10 x
Jacknife pull up 5x
jacknife chin up 5 x

fewer numbers today but reps are done slow. concentrating on form and ROM. Still hard.

No solid workout session for about 1 month plus now.. need to reset my priorities. For strength purpose, maybe enough with what I am doing now; GTG of Jacknife pullups/chinups, pushups, tricep dips, squats. But for fat burning purpose I think I need at least a solid 30 minutes at least per session, 3 times weekly. Then only I'll be on losing kgs again. now its yoyoing..



This post has been edited by mareno77: Jan 3 2012, 12:25 AM

Tonight's workout:

Futsal for 45 minutes. Fuhhh damn tired..

Tonight's workout:

2 minutes warm up

Suspension rope exercise:
Pull up (45 degree) (palm face out) 40 sec rest 20 sec
Push up 40 sec rest 20 sec
Biceps curl 40 sec rest 20 sec
Tricep extension 40 sec rest 20 sec
Pull up (45 degree) (palm face in) 40 sec rest 20 sec
Wide push up (45 degree) 40 sec rest

Rest 1 minute

1 minute jump in place

Bodyweight exercise:
Squat 40 sec rest 20 sec
Glute raise left leg 40 sec rest 20 sec
Glute raise right leg 40 sec rest 20 sec
Lunges raise 40 sec rest 20 sec
Front knee and kick right leg 40 sec rest 20 sec
Front knee and kick left leg 40 sec rest

Rest 2 minute (daughter woke up crying)

Suspension rope exercise:
Alternate hand up and down row (palm face out) 40 sec rest 20 sec
Alternate hand up and down push up 40 sec rest 20 sec
Alternate side pull 40 sec rest 20 sec
Alternate side push 40 sec rest 20 sec
Row 40 sec rest 15 sec
Fly 40 sec rest 15 sec

Stretching

Yesterday morning had an hour uphill walk from Kg pasir up to the house. with 5 jacknife pull up thrown in.

Today afternoon had water play and swimming session for 45min-1 hour at moderate intensity.

Just joined a different bank this week. Wohooo!!! got a decent gym where not so many people go to. Opening time is lunch and after office until 7 o'clock, but for male only after office hours. quite short time window. Maybe can go to gym and then continue work after workout session. At least squeeze in some treadmill time or on the stationery bike as I find it is harder to work out at night now with increasing workloads.

Yesterday after office hours, went to the office gym. I thought just wanna start straight away pumping iron after warm up. But noo... I was called by the gym manager. Fill up all my detail and he took my detail (personal and health), basic measurement including body fat test (caliper). And then he asked me to do a basic fitness test. after that only.."Ok, for a start, walk on the treadmill for 20 minutes." I was like ?? Just follow la then I think.

Then while walking, I start to think, since he is paid by the Bank to manage the gym, and at the same time, he is willing to coach without extra charges, why not I just follow his plan. Since what I have been doing alone doesn't really work, maybe I do need a coach or personal trainer to push me in the right direction. All in, for now I am thankful to have a PT. Got to make it worthwhile then.