After 9 years of work life, my weight had shot from 85 kg to 104 kg. During last raya, people who had not seen me for a while started making the "Nampak sihat" comment with bulging eyes. That's it. I have got to regain control of my weight and overall fitness.

For past two years my exercise had been squash at intermediate level around 1 hour per session 2-3 times per week. However, there are many misses due to gout. It is not so bad, but when gout attack I might loss few weeks of squash. And sometimes no "kaki" to play with also made me missed out my exercise.

Thus, I am starting to not rely so much on squash for my exercise. I made a resolution to at least exercise 1/2 an hour per day at home and squash when possible.

My home exercise plan consist of walking/jogging 10-15 min followed by 6 body weight exercises, warm down and stretching. At least if I got mild gout attack, I still could do the bodyweight exercise at home.

As a motivational move and exercise tool, I got a basic Casio digital sportwatch with dual countdown timer to time the sets and resting period.

Current vital stats:
Height: 171 cm
Weight 103 kg
Waist circumference 40 inches

The first workout started tonight.

10 minutes jogging/walking
Bodyweight exercise:
Jumping Jack 45 seconds rest 30 seconds
Pumping 45 sec rest 30 sec
Squat 45 sec rest 30 sec
Tricep (bench dip) 45 sec rest 30 sec
Lunge 45 sec rest 30 second
Burpees 45 sec rest 30 sec
Warm down (walk)
Static Stretching

Will change the bodyweight exercise day to day, and increase the interval time once more strength gained.

Here is hoping to achieve my ideal weight of 70-75 kg within 6 months time. Is it achievable? Time will tell.

Any suggestions or advices are more than welcome.
Wish me luck guys. Thanks. Any

http://www.bodyrock.tv/

Nice workout, but may I know how many rep per 45sec? Why not change to rep rather than sec? And if u may, try to remove/reduce the rest period from one exercise to another as it tackle different musce

Unless u hv partner, its take a hell of discipline to do at home, alone.

Good luck, anyway

change food intake too...
take more raw, organic and unprocessed food...
start with an apple on your breakfast...then change gradually

Aiseh!! how do you know this is where I got my inspiration from?? Love her body last year compared to now.. too muscular already.

oh my bad, lol. tbh i dont do those routines at the webbie, but its sure as hell hard enough from the looks of it.

that zuzana workout is killing me.. haha , i do my friend cardio usually , its about 10sec rest 30sec cardio.. u do this 5 type of exercise..3 set = around 15mins . 6 set = 1/2 hour.. but now do weightlifting only..lazy cardio

no pain no gain.. xD

Don't have a partner. After kids sleep than only can do exercise. Sometimes using them as extra weight for the exercise too if they are still awake .

I prefer the timing method as counting kinda demotivate me. With timing, I'll just do to failure or "beep". Once fitness improve, will decrease the resting time.. As at yesterday the resting times seems not enough.. hehe. Also will increase the exercise time. But I think I'll start to count just to know max rep that I can do within the timelimit.

Thanks

Still readjusting my dietary intake. From no breakfast to having breakfast. I posted before on taking oatmeal breakfast, but it is making me hungrier than when I skipped breakfast. Need to include more raw unprocessed food as per your suggestion. Organic is a bit off the wallet..

Still adjusting food intake since the diet plan was put on hold during the fasting month.

Thanks

.

This post has been edited by hoxy: Jun 13 2012, 05:27 PM

Today's workout:

Daytime at the office: walk down stairs from 24 to 17 for 3x through out the day.

Night time:

10 minutes jogging/walking
Bodyweight exercise:
Jumping Jack 40 seconds rest 20 seconds
Pumping 40 sec rest 20 sec
Burpees 40 sec rest 20 sec
Squat 40 sec rest 20 sec
Tricep (bench dip) 40 sec rest 20 sec
Lunge 40 sec rest 20 sec
V crunches(??) 40 sec

Warm down (walk)
Static Stretching

I figure to add one additional exercise making it 7 variations instead of 6, but cut down on the time by 5 sec and reduce the resting period by another 10 sec. Seems like a good idea as my heart beat were racing more than yesterday.

But getting hungry now.. In the kitchen got choice of maggie and natural yogurt... hmmm which one to go for??

---

Added on September 11, 2011, 12:29 amAiseh.. three days with no proper workout session... First day (9 Sep) was work till late, reach home flat and fallen asleep. Second day (10 Sep) gout attack at the big toe. Today (11 Sep) open house weekend..

Although no proper session, did manage to squeeze in few squats and lunges here and there, especially during putting my little princess to sleep. About 15 to twenty minutes each time "dodoi" her. It works too as the motion is not too dissimilar to "buai".

Sunday got to wake up early and do my workout before go raya again.

---

Added on September 11, 2011, 12:13 pmWoke up earlier than the kids today. Early Sunday morning session.

This morning session:

Cycling: 10 minutes
Joging/walking: 5 minutes
Bodyweight exercise:
Pumping 40 sec rest 20 sec
Jumping Jack 40 seconds rest 20 seconds
Burpees 40 sec rest 20 sec
Crunches 40 sec rest 20 sec
Tricep (bench dip) 40 sec rest 20 sec
Lunge 40 sec rest 20 sec
Squat 40 sec rest

Rest for 1 minute and continue:

Cycling: 10 minutes
Interval sprint 50 metre easy 50 metre (6 x)
Jogging/walking: 3 minutes
Bodyweight exercise:
Burpees 40 sec rest 20 sec (failed at 4th rep)
Jumping Jack 40 seconds rest 20 seconds
Pumping 40 sec rest 20 sec (failed at 7-8 rep)
Leg raised 40 sec rest 20 sec
Tricep (bench dip) 40 sec rest 20 sec
Mix lunges (jumping and slow) 40 sec rest 20 sec
Squat 40 sec rest

Walk
Static stretches.

Manage to do 1 hour session today. Perhaps need to cut down some more rest time to ensure heart beat maintained at optimum level for fat loss.

However, this raya open house and left over at home is ruining my diet. Cannot tahan when looking at all those tasty foods.

---

Added on September 13, 2011, 1:50 amToday's workout

5 minutes jogging/walking
Bodyweight exercise:

Pumping 40 sec rest 20 sec
Step up step down 40 sec rest 20 sec
Burpees 40 sec rest 20 sec
Tricep (stair dip) 40 sec rest 20 sec

Squash mid level intensity( until sweat soaked my t-shirt) 17 minutes

Static Stretching



This post has been edited by mareno77: Sep 13 2011, 01:50 AM

Today's workout

5 minutes jogging/walking

Bodyweight exercise:
Jumping Jack 40 sec rest 20 sec
Incline pumping 40 sec rest 20 sec
Tricep (stair dip) 40 sec rest 20 sec
Walking lunges 40 sec rest 20 sec
Burpees 40 sec rest 20 sec
Abdomen (bicycle) 40 sec rest 20 sec
Squat 40 sec rest

Squash mid level intensity( until sweat soaked my t-shirt) 30 minutes

Forgot to stretch after squash today. Not feeling tired with much more energy left for more play. Not bad after a week of consistent exercise. Feeling more fit, recover faster.

Today's workout

20 minutes jogging/walking with some interval sprints added in

Bodyweight exercise:
Slanting pole pull up (can't do real pull up yet, assisted or not) 40 sec rest 20 sec
Incline pumping 40 sec rest 20 sec
Tricep dip 40 sec rest 20 sec
Abdomen (sit in the middle of see saw and raise leg) 40 sec rest 20 sec
Jumping lunges 40 sec rest 20 sec
Squat 40 sec rest 20 sec
Burpees 40 sec rest

Warm down(walking)
Stretching

Today's food is bad.. breakfast ok, lunch was bad :Nasi Goreng Ikan Masin with telur Dadar (oily), Pau kaya. Dinner ok but then tried to bake rice cracker for my little princess. Tasting part jadi makan part. Empty calories..

Tomorrow squash.. yehaaa..

---

Added on September 18, 2011, 2:17 pmAiyoo.. miss out on the squash and workout for 3 days since squash cancelled on Thursday. Friday started with open house and come home late, Saturday also the same. Just manage to squeeze a couple of push up, bridge and sit ups. But the diet is well blown away. Can't stop myself from stuffing myself with the variety of foods at the open houses.

Lucky today my wife do some spring cleaning of our kitchen. Doing house chores for 1 hour plus which includes carrying condemned cupboard components. So the exercise this morning includes something similar to carrying kettlebell or dumbell on the side while walking uphill for twenty metres for 5 times. got my heart rate up anyway. So the chores were done with "hati yg ikhlas"..

Hopefully today I can get in 1 proper workout session.

This post has been edited by mareno77: Sep 18 2011, 02:17 PM

Manage to squeeze in 1 hour workout last night.

Today's workout

10 minutes jogging/walking/running

Bodyweight exercise:
Slanting pole pull up (can't do real pull up yet, assisted or not) 40 sec rest 15 sec
Push up 40 sec rest 15 sec
Lunges 40 sec rest 15 sec
Tricep (stair dip) 40 sec rest 15 sec
Jumping Jack 40 sec rest 15 sec
Burpees 40 sec rest 15 sec
Squat 40 sec rest

10 minute walking/jogging/sprints/plyometric jumping.
Warm down
Stretching.

But today my knee hurts a bit..



This post has been edited by mareno77: Sep 21 2011, 12:03 AM

Today's workout
Before proper workout:
10 minutes jumping jack/squat/lunge/woodchop : just to get my daughter to sleep.


3 minutes jogging/walking/running

Bodyweight exercise:
Slanting pole pull up (can't do real pull up yet, assisted or not) 40 sec rest 15 sec
Push up 40 sec rest 15 sec
Squat (sumo variation) 40 sec rest
Tricep (stair dip) 40 sec rest 15 sec
Jumping Jack 40 sec rest 15 sec
Jumping Lunges 40 sec rest 15 sec
Burpees 40 sec

1 minute rest

Stair step up 10 count
Mountain climber 10 count
Woodchop 10 x each side
Plyometric jump alternate landing one leg and two legs 5 jumps x 2 sets


Warm down (walking)
Stretching.

Today's workout

10 minutes jogging/walking/running

Bodyweight exercise:
Slanting pole pull up (can't do real pull up yet, assisted or not) 40 sec rest 15 sec
Woodchop (alternate sides) 40 sec rest 15 sec
Incline push up 40 sec rest 15 sec
Mountain Climber 40 sec rest 15 sec
Jumping Jack 40 sec rest 15 sec
Abs (bicycle) 40 sec rest 15 sec
Glute raise 40 sec

1 minute rest

5 minutes jogging and running variations (high knee, big stride, foot touch butt)

Bodyweight exercise:
Woodchop (one sided) 40 sec rest 15 sec
Woodchop (one sided)40 sec rest 15 sec
Weighted (using rock) swing 40 sec rest 15 sec
Walking lunges 40 sec rest 15 sec
Side to side jump over see saw (hands on the rail) 40 sec rest 15 sec
Burpees 40 sec

Warm down (walking)
Stretching.

Didn't waste much time today. Full 1/2 hour workout plus warm down and stretching.

Last night workout

3 minutes jogging/walking/running

Bodyweight exercise:
Slanting pole pull up (can't do real pull up yet, assisted or not) 40 sec rest 15 sec
Incline push up 40 sec rest 15 sec
Mountain Climber 40 sec rest 15 sec
Tricep (bench dip)40 sec rest 15 sec
Jumping Jack 40 sec rest 15 sec
Flying Lunge 40 sec rest 15 sec
Glute raise 40 sec

1 minute rest

Bodyweight exercise:
Woodchop (one sided) 40 sec rest 15 sec
Woodchop (one sided)40 sec rest 15 sec
Weighted (using rock) swing (right hand) 40 sec rest 15 sec
Weighted (using rock) swing (left hand) 40 sec rest 15 sec
Abs (alternat "V" hold and repeats) 40 sec rest 15 sec
Burpees 40 sec

Warm down
Stretching.

only around 20 minutes.. budak tidur lambat.. so started exercise lambat.

Have to take a rest starting today. My calf is hurting, feels like pain after cramp. Let's see how long does it take to heal properly. I have requested for advice here.

As the injury got better last week, it so happened that I was hit by pizza hut rider, which put a cut on the right shin and some soreness. Add to that, busy with Mother and mother-in-law Haj preparation, I simply could not find the time to do proper workout for the last 2 weeks. Just starting to exercise again today.

So for today here it goes,

5 minutes jogging/walking/running

Bodyweight exercise:
Slanting pole pull up (can't do real pull up yet, assisted or not) 40 sec rest 15 sec
Jumping Jack 40 sec rest 15 sec
Push up 40 sec rest 15 sec
Mountain climber 40 sec rest 15 sec
Lunge 40 sec rest 15 sec
Tricep dip 40 sec rest 15 sec
Abs (v bicycle) 40 sec

2 minutes rest

Bulgarian bag exercise:
Spin 40 sec rest 15 sec
Woodchop (one sided)40 sec rest 15 sec
Woodchop (one sided, change side) 40 sec rest 15 sec
Bag Throw/Slam 40 sec rest 15 sec
Curl and Tricep extension 40 sec rest 15 sec
Mix of Swing, bag throw/slam 40 sec

2 minute rest

Shuttle run 8 reps

Warm down
Stretching.

Last night workout

5 minutes jogging/walking/running

Bodyweight exercise:

Slanting pole pull up (can't do real pull up yet, assisted or not) 40 sec rest 15 sec
Incline Push up 40 sec rest 15 sec
Tricep dip 40 sec rest 15 sec
Jumping Jack 40 sec rest 15 sec
Lunge 40 sec rest 15 sec
Abs crunches 40 sec rest 15 sec
Burpees 40 sec

2 minutes rest

Bulgarian bag exercise:

Bag Throw/Slam 40 sec rest 15 sec
Spin (clockwise) 40 sec rest 15 sec
Spin (anti-clockwise) 40 sec rest 15 sec
Woodchop (one sided)40 sec rest 15 sec
Woodchop (one sided, change side) 40 sec rest 15 sec
Curl and Tricep extension 40 sec rest 15 sec
Swing 40 sec

2 minute rest

Shuttle run 8 reps

Warm down
Stretching.

This morning while my kids at taekwondo class I took the time to have my work out:

Today's workout

5 minutes jogging/walking/running

Bodyweight exercise:

Vertical pole pull up 40 sec rest 15 sec
Push up 40 sec rest 15 sec
Tricep dip 40 sec rest 15 sec
Jumping Jack 40 sec rest 15 sec
Lunge 40 sec rest 15 sec
Squat (starting today, doing full squat until thigh touch calf) 40 sec rest 15 sec
Burpees 40 sec

1 minute rest
Jogging/walking 3 minutes

Bodyweight exercise:

Sprint turn back 40 sec rest 15 sec
Incline Push up 40 sec rest 15 sec
Tricep dip 40 sec rest 15 sec
Jumping Jack 40 sec rest 15 sec
Bridge 40 sec rest 15 sec
Squat 40 sec rest 15 sec
Abs crunches 40 sec


Warm down
Stretching.

This post has been edited by mareno77: Oct 8 2011, 08:58 PM

Last night's workout

3 minutes warm up jogging

Bodyweight/Suspension rope exercises:

Suspension rope pull up (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope push up 40 sec rest 15 sec
Suspension rope bicep curl (45 degree) (palm face in) 40 sec rest 15 sec
Suspension rope tricep extension 40 sec rest 15 sec
Jumping lunge 40 sec rest 15 sec
Side lunge 40 sec rest 15 sec
Jumping Jack 40 sec

30 sec rest
Jogging/walking 3 minutes

Bulgarian bag exercise:

Spin (clockwise) 40 sec rest 15 sec
Woodchop (one sided)40 sec rest 15 sec
Bag Throw/Slam 40 sec rest 15 sec
Spin (anti-clockwise) 40 sec rest 15 sec
Woodchop (one sided, change side) 40 sec rest 15 sec
Squat 40 sec rest 15 sec
Swing 40 sec

30 sec rest
Sprint turn 6 x

Bodyweight/Suspension rope exercises:

Suspension rope pull up (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope push up 40 sec rest 15 sec
Suspension rope pull up (45 degree) (palm face in) 40 sec rest 15 sec
Suspension rope dip 40 sec rest 15 sec
Suspension rope bicep curl (alternate side) 40 sec rest 15 sec
Squat 40 sec rest 15 sec
Abs V sit 40 sec

Warm down
Stretching.

** Tested my home made suspension rope last night. Cost me RM10 for the nylon rope (tali ular) (5 metre and about quarter inch diameter) and RM1.40 for the PVC pipe handle (still much more left, can make another set). The handles are then slide perfectly into a pair of old mountain bike handlebar grips for some cushioning.

As at last night, it held up good. Anchored it on top of a swing set in the playground. No quick adjustment for lenght but the lenght is just nice for the swing set. But for indoor use it would be too long. Maybe need to make another shorter set, perhaps a 2.5 metre one.

Yesterday played squash for 30 minutes playing time.

Back home tried the suspension trainer with homemade door anchor. I made the door anchor using children nylon webbing belt. thrown out the buckle, put both end together and tie a simple not and it becomes like a circle/oval. The tied part becomes the anchor while my rope trainer goes through the anchor. Of course, the rope had to be shorten for this indoor use due to lacking of space.

Been doing suspension rope exercise last night. Push ups, pullups. maybe 20-30 x each.

So nice can train at home for pull ups now. And it doesn't cause a bomb, compared to the real TRX.

Nice workout bro..what's your weight after one month?

This post has been edited by GreenSamurai: Oct 12 2011, 02:59 AM

Weight remain almost the same. But strenght and fitness improve. Now I can play squash without panting so much. Slow weight loss is largely due to my food intake. Just starting to change my diet. Anyway, my pants are a little bit loose now..hehehe

Tonight's workout

6 minutes warm up jogging

Bodyweight/Suspension rope exercises:

Suspension rope pull up (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope push up 40 sec rest 15 sec
Suspension rope bicep curl (45 degree) (palm face in) 40 sec rest 15 sec
Suspension rope twisting torso pull up 40 sec rest 15 sec
Lunges 40 sec rest 15 sec
Side lunges 40 sec rest 15 sec
Burpees 40 sec

30 sec rest
Jogging/walking 5 minutes
Shuttle sprint 6x
Court footwork (as if on the squash court, starting from "T" and sprint to cover 6 points around the court)

Bulgarian bag exercise:

Spin (clockwise) 40 sec rest 15 sec
Woodchop (one sided)40 sec rest 15 sec
Swing 40 sec rest 15 sec
Spin (anti-clockwise) 40 sec rest 15 sec
Woodchop (one sided, change side) 40 sec rest 15 sec
Squat 40 sec rest 15 sec
Bag Throw/Slam 40 sec

30 sec rest
Jogging/walking 2 minutes

Bodyweight/Suspension rope exercises:

Suspension rope twisting torso push up 40 sec rest 15 sec
Suspension rope pull up (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope twisting push up 40 sec rest 15 sec
Suspension rope bicep curl (45 degree) (palm face in) 40 sec rest 15 sec
Suspension rope pull up (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope bicep curl twisting torso 40 sec rest 15 sec
Suspension rope moving plank 40 sec rest 15 sec
Squat 40 sec


Warm down
Stretching.

just read about bulgarian bag, how much did you get yours for?

I did not buy mine. Made one myself. The real one superb expensive. I just used 21 inchs crambler motor tube. Got a lot of diy videos on youtube. But weight only 5 kilos. Got myself another tube, mch bigger. Maybe can make one weighing 10 kg. But for now the one I have provide plenty of workout already.

nice, inspire me too:)

oic. ok. thx.

hehehe.. and I'm inspired by other member's journal too.. Thanks

Tonight's workout

3 minutes warm up jogging

Suspension rope exercises:

Suspension rope pull up (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope push up 40 sec rest 15 sec
Suspension rope bicep curl (45 degree) (palm face in) 40 sec rest 15 sec
Suspension rope moving plank 40 sec rest 15 sec
Suspension rope tricep extension 40 sec rest 15 sec
Suspension rope twisting push up 40 sec rest 15 sec
Suspension rope twisting torso pull up(45 degree) (palm face out) 40 sec

30 sec rest
Jogging/walking 3 minutes
Sprint turn 6x
Plyometric jump alternate double and single foot landing 6 x 3

Bodyweight/Suspension rope exercises:

Suspension rope fly 40 sec rest 15 sec
Suspension rope row (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope twisting torso pull up(45 degree) (palm face out) 40 sec rest 15 sec
Lunges 40 sec rest 15 sec
Side lunges 40 sec rest 15 sec
Squat 40 sec rest 15 sec
Sitting leg raise 40 sec

Warm down
Stretching.

Tonight started late hence could not do another set with the bulgarian bag. But less resting.

Yesterday's morning workout during kids taekwondo class.

5 minutes warm up jogging/running

Suspension rope exercises:

Suspension rope pull up (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope push up 40 sec rest 15 sec
Suspension rope bicep curl (45 degree) (palm face in) 40 sec rest 15 sec
Suspension rope moving plank 40 sec rest 15 sec
Suspension rope tricep extension 40 sec rest 15 sec
Suspension rope twisting push up 40 sec rest 15 sec
Suspension rope twisting torso pull up(45 degree) (palm face out) 40 sec

30 sec rest
Jogging/walking 3 minutes
Sprint turn 6 x 2
Plyometric jump alternate double and single foot landing 6 x 3

Bodyweight/Suspension rope exercises:

Suspension rope fly 40 sec rest 15 sec
Suspension rope row (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope twisting torso pull up(45 degree) (palm face out) 40 sec rest 15 sec
Lunges 40 sec rest 15 sec
Side lunges 40 sec rest 15 sec
Squat 40 sec rest 15 sec
Bridge 40 sec

Warm down
Stretching.

After using suspension training for a couple of times, I strongly feel it works the core section more than other exercise I have done. Even though I didn't do much of abs/core specific exercise, I am feeling the effect at my core area. No wonder TRX really create waves worldwide.. if only it is not that expensive. I have also seen suspension trainer with pulleys system (Gflex, War Machine) on Youtube. I believe I can try to make one too. The twisting part seems to work you out more as it consistently keeps the tension on during twisting motion. Monday I'm gonna try to find the suitable pulley.

By the way, weighted myself at 99 kgs on Saturday.. yoohoo.. then stuff my self during the weekend.. huhuhu..

Today I tried to do pull up on the monkey bar at the playground.. aiyooo.. still couldn't pull myself up even an inch... and I tried the negative, could not even hold up for 2 seconds.. hopefully by end of this month there will be improvement.

Last night I didn't do much workout. Instead, I was busy adding pulley to my suspension rope trainer and testing it out. To my disappointment, adding pulley does not have the effect the I expected. Initially I thought the ability of the rope to constantly move when doing twisting and single sided exercise would make the rope on the non-active side to remain tout thus forcing the body work harder. But it was the other way around. It makes thing easier. For symetrical exercise the effect remains the same as with no pulley. After a while, I remove the pulley and retested the system. I was right in removing the pulley. It works your body more. Maybe its my technique, but I'll stick with the non-pulley system. No wonder there was this guy commenting on how pulley system does not cut it in a site comparing between the Gflex (pulley) and TRX (non-pulley). Glad I could make both on my own for testing. If I got the money to buy proper suspension trainer, I'll be purchasing non-pulley system. But till then, my cheap (less than RM20) DIY suspension rope trainer suffice .

i hope i can be discipline like u ~ KEEP IT UP !

Hehehe.. me too.. Thanks. Saw your before and after pictures in your jusmate thread. Good that it worked for you. It seems that the way jusmate works almost similar to fat burner supplement. Anyway, for the moment I could not be taking taking any supplement due to economic constraint. I'll just have to take the longer route then.

Tonight's workout

6 minutes warm up jogging

Bodyweight/Suspension rope exercises:

Suspension rope pull up (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope push up 40 sec rest 15 sec
Suspension rope bicep curl (45 degree) (palm face in) 40 sec rest 15 sec
Suspension rope tricep extension 40 sec rest 15 sec
Suspension rope twisting torso pull up (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope twisting torso push up (45 degree) (palm face out) 40 sec rest 15 sec
Squat 40 sec

30 sec rest
Jogging/walking 2 minutes


Bulgarian bag exercise:

Spin (clockwise) 40 sec rest 15 sec
Woodchop (one sided)40 sec rest 15 sec
Bag throw/slam 40 sec rest 15 sec
Spin (anti-clockwise) 40 sec rest 15 sec
Woodchop (one sided, change side) 40 sec rest 15 sec
Walking lunges 40 sec rest 15 sec
Bridge 40 sec

30 sec rest
Jogging/walking 2 minutes

Bodyweight/Suspension rope exercises:

Suspension rope fly 40 sec rest 15 sec
Suspension rope row (45 degree) 40 sec rest 15 sec
Suspension rope alternate side pull 40 sec rest 15 sec
Suspension rope alternate side push 40 sec rest 15 sec
Suspension rope shoulder round pull 40 sec rest 15 sec
Suspension rope shoulder round push 40 sec rest 15 sec
Suspension rope moving plank (abs) 40 sec

Warm down
Stretching.

Yesterday no workout at night. Played squash for around 45 minutes playtime mid intensity level. Since getting fitter after about a month of consistent workout schedule, squash doesn't seem to intense anymore .

Tonight's workout

3 minutes warm up jogging

Bodyweight/Suspension rope exercises:

Suspension rope pull up (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope push up 40 sec rest 15 sec
Suspension rope pull up (45 degree) (palm face in) 40 sec rest 15 sec
Suspension rope tricep extension 40 sec rest 15 sec
Suspension rope twisting torso pull up (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope twisting torso push up (45 degree) (palm face out) 40 sec rest 15 sec
Squat 40 sec


30 sec rest
Jogging/walking 2 minutes

Bodyweight/Suspension rope exercises:

Suspension rope fly 40 sec rest 15 sec
Suspension rope row (45 degree) 40 sec rest 15 sec
Suspension rope alternate side pull 40 sec rest 15 sec
Suspension rope alternate side push 40 sec rest 15 sec
Suspension rope shoulder round pull 40 sec rest 15 sec
Suspension rope shoulder round push 40 sec rest 15 sec
Suspension rope moving plank (abs) 40 sec

30 sec rest
Jogging/walking 2 minutes

Suspension rope exercises:

Suspension rope pull up (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope push up 40 sec rest 15 sec
Suspension rope twisting torso pull up (45 degree) (palm face out)
Suspension rope tricep extension 40 sec rest 15 sec
Suspension rope twisting torso pull up (45 degree) (palm face out) 40 sec rest 15 sec
Suspension rope twisting torso push up (45 degree) (palm face out) 40 sec rest 15 sec
Suspended lunges 40 sec

Warm down
Stretching.

.

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

Hahaha... The write up on my workout makes it look as tons were done right? Well actually not so much. Just name is long, but the whole session normally last between 45 min to 1 hour.
Yes.. I do realise I need to cut down calories so less in more out in order to reduce weight. In terms of food I am able to cut down on rice and oily stuff, although hard. The main culprit is my sugar intake from drinks. At least per day I would be taking 4-5 cups of coffee/nescafe O. Each cup has 2-3 table spoon sugar. This are the useless calorie I take daily so that I could get my coffe fix. Need to try taking less 'kaw-kaw' coffee so amount of sugar can be reduced.

.

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

Yesterday was squash day

Workout:

Squash at around 70%-90% effort for 40minutes.
Not feeling really well yesterday.

Once reached home I saw the Phyllis bodyfat scale arrived. After a few test and setting I got my readings:

Height: 173 cm (previously I thought 171cm but last night measure again it is 173cm).
Weight (kg): 101.2
Body water %: 50.7
Body fat%: 30.5
Muscle Mass%: 38.8
Bone Mass (kg): 3.4

But this morning I weight myself again and the reading is different:

Weight (kg): 99.7
Body water %: 48.0
Body fat%: 32.5
Muscle Mass%: 37.6
Bone Mass (kg): 3.3

It does state on the manual to measure on the same time of the day to ensure consistent readings. So I'm gonna measure in the morning moving forward.

No calisthenics for yesterday. Need to give my abs the rest to recover. Add with flu onset, too tired too do anything else. Took 1 Panadol soluble and extra drinks and off to sleep.

good luck...your story inspired me 2 drive my exercise intensity 2 the next level...currently 78kg 180cm 46cm waist n targeting 2 burn my flabby beelly even faster n reach 40cm waist b4 2012 wish me luck

Dude.. is it inches or cm?.. if cm means you are sorted .. no flubber there .. Good to hear you are inspired by my story. Thanks and good luck.

Tonight's workout:

3 minutes warm up jogging

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
3 minutes jogging

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

3 minutes slow jog

Running/sprint:
Incline shuttle run 6 x
Sprint turn 1-2-3

Bodyweight exercise:
Squat 40 sec rest 15 sec
Glute raise 40 sec rest 15 sec
Flat frog raise 40 sec rest 15 sec
Full Bridge 40 sec rest 15 sec
Walking Lunges 40 sec
(Not completed until 7th workout due to feeling bloated and "pancit", finished dinner at pizza hut by 10.00 p.m. Started to workout at 11.15 p.m. still feeling too full).

Warm down
Stretching

You cannot out train a bad diet.

uhuh.. I get what you are saying darklight.. I have started cutting back on carb these couple of weeks... consider the pizza my allowable sin food for the week lah..

Anyway.. Tonight's workout:

20 minutes non-stop jogging (rolling terrain) + running/sprint on uphill section.
After about 2 and a half months of consistent working out, I managed to jog/run non stop (not even for walking) for 20 minutes. At the start of my "enlightenment" then, the longest I could jog/run was for 3-5 minutes (with walking included).

Bodyweight exercise:

Bench tricep dips 10-10-6 (failed)
Push up (elbow flared) 10
Push up (elbow close to body) 3-3 (failed)
Knee tucks 10 x 3
Full bridge 5 x 2

Rest - (Chat with neighbour who's suprised seeing someone at the motor parking lot at midnight exercising) 10 minutes

Jacknife pull ups 5 x 3
Jacknife chin ups 5-5-3(failed)
Warm down
Stretching

and through out the day at the office was doing vertical push up and trying L sit with hands on the office table.

That all for tonight (err... last night).

Wht ur weight now?

Don't push too hard to yourself not to eat sin food but with control

just like we need to take a break

Aiyoo.. if tell people would not believe that I have been training consistently for past 2 months. At the start it was 104 kgs. Now hovering 100-102 kgs. Although not much change, the pants are getting looser around the waist.. hehehe
Maybe too much sinfood..

Because you don't control your diet , you can't loose weight. You convert your Fat to muscle , each muscle tissue is heavier than none muscle tissue.
now you build up wellness and fitness but can't lose weight.

if convert loose weight to Math

estimate 1 day with your normal activities and your body needed 2000 Kcal
Avg each meal you having is 600Kcal + 400Kcal from your coffee
your daily workout is burning ard 300 - 400 Kcal

your calories burn = 2400Kcal
your intake calories = 2200Kcal
you burn 200Kcal daily = 6000Kcal/per mth.

i read from a website burn 3500Kcal = lose 1lbs.
that also explain why you lose 2kg in 2 month.

read this hope is good for you
http://www.weightlossresources.co.uk/calor...re_calories.htm

I like this... hope that is whts happening to me.. Thanks for the links joonming

I'm going to kill you. What do you mean convert fat to muscle?? One tissue type cannot convert to another tissue type. Are you talking about hyperplasia?? I think the key word you're looking for is body recomposition.

This post has been edited by darklight79: Nov 17 2011, 05:04 PM

aiyoo darkie.. don't be so mean la... no killing is needed, hahaha... actually I think I got what joon ming meant.. like you said, body recomposition.

I hope you're avoiding the foods you said you'll avoid. Body recomposition happens only in very experienced dieters and trainees or in newbies. You need to be honest with yourself. Just cos your weight isn't changing doesn't mean it's "body recomp". How old are you btw?

I'm 34 and had been always big (fat) since primary school. It was only in secondary school and university life that I manage to slim down a bit (but still fat) due to actively involved in sports. I do avoid most of the foods that I'll say I avoid.. But during the week there'll be a couple of times that I loose to temptation. But overall, my dietary intake on oily/fat and carb is very much reduced compared to before I started this journey early september this year.

I'm posting here because i'm worried. You can be highly susceptible to DM and IHD if not careful. Training alone won't help buddy. Diet is the key word here.

Uhh... that really hits home.. bit scary thinking of it.. Thanks for your concern by the way

Alloooo.. 1 week off workout due to various reasons.

This morning, put in a 20 minutes jogging run on rolling terrain (including uphill sprint). Testing my new Mizuno running shoes.

Bodyweight exercise:

Pushup 40 sec rest 15 sec
Full Bridge 40 sec rest 15 sec
Bench dip 40 sec rest 15 sec
Burpee 40 sec
Jacknife pull up 4 x 2
Jacknife chin up 3 x 1

Warm down
Stretching

I will follow ur scedule do it~ hope 2 month can loss 5 kg~ haha

Thank you and good luck to you. As other point out in here (which I myself could not strictly follow) make sure you take care of your diet. To quoate darklight "you cannot outrain bad diet".

Tonight's workout:

3 minutes warm up jogging/running

Bodyweight exercise:
Full Bridge 40 sec rest 10 sec
Walking lunge 40 sec rest 10 sec
Incline pushup on see saw 40 sec rest 10 sec
Bench dips 40 sec rest 10 sec
Jumping over see saw 40 sec rest 10 sec
Burpees 40 sec

Rest 30 sec
3 minutes jogging

Suspension rope exercise:
Pull up (45 degree) (palm face out) 40 sec rest 10 sec
Push up 40 sec rest 10 sec
Biceps curl 40 sec rest 10 sec
Tricep extension 40 sec rest 10 sec
Pull up (45 degree) (palm face in) 40 sec rest 10 sec
Wide push up (45 degree) 40 sec

Running/sprint:
Incline shuttle run 6 x (15 metres)

Suspension rope exercise:
Alternate hand up and down row (palm face out) 40 sec rest 10 sec
Alternate hand up and down push up 40 sec rest 10 sec
Alternate side pull 40 sec rest 10 sec
Alternate side push 40 sec rest 10 sec
Plank (abs) (5 sec hold x 5) 40 sec rest 10 sec
Back Stretch (5 sec hold x 5) 40 sec

Warm down
Stretching

Tonight I changed things up a bit. Cut down the number of exercises to 6 in each sets, while reducing the resting period from 15 sec to 10 sec between exercises. The effect... Warghh!!!! my arms are pumped up.. still couldn't straighten my hands now, and typing while my hands are shivering. And I sweat more than after previous workouts.
This might be working.

By the way, now I'm 98.9 kg and base on the graph I maintain (if rajin next time I'll upload), it is on a downward trend.. slow and steady...

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.