Sunday, 8th April 2007

Meals
11.00am
- Mien Fen Kueh

1.30 - 2.30pm
- a handful of grapes
- one dark choc

3.45pm
- few chinese Kueh

8.15pm - Dinner@Restaurant - A bit of everything
- rice
- 2 plates Stir-fry mixed vege
- Pork with Yam
- Steamed fish + soya sauce
- Claypot Tofu with mixed vege

Workout
- Rest day.


Things
- Went to Kuantan to send my bro off to his NS camp.
- OMG. Cheat Day !!

This post has been edited by shadowjass: Apr 10 2007, 01:57 PM

OMG am seeing reds!

Kira just updated her journal. Check hers out

Monday, 9th April 2007

Meals
9.30am
- Lipo 6 x 2 caps

10.15am
- 2 slices Gardenia BreakThru wholegrain bread + thin layer Kaya spread

1.30pm@Economic Rice Stall
- few spoons rice
- Stir-fry cabbage
- 5 small pieces chicken with mushroom & ginger gravy

4.30pm
- one bowl mixed tau foo fah & soya bean

5.15pm
- Lipo 6 x 2 caps

9.45pm
- one cup HL Banana & low fat milk

10.20pm
- Omelette (1 whole egg + 3 egg whites + carrots)


Workout
Warm up@Stepper 8 mins

Leg Curl
- 15kg - 10 reps (warm up)
- 22.5kg - 14 reps
- 25.0kg - 12 reps
- 27.5kg - 12 reps
- 30.0kg - 10 reps

Leg Press
- 50kg - 14 reps
- 60kg - 12 reps
- 70kg - 12 reps
- 80kg - 10 reps

Lunges
- 10lbs DB - 2 x 15 reps

Plie Squat
- 10lbs DB - 15 reps (Hardly feel anything. Wanted to do Squat@Smith Machine but was occupied)

Calf Raises
- 10lbs DB - 2 x 15 reps

Treadmill
- Interval 15 mins (spm: 5.8 & 9.5. Last Interval@10.0)
- Brisk walk 5 mins (spm: 5.0-6.0)

- Body Step 1 hour@7.40pm


Things
- Legs were shaking during Body Step class.

Look who's pressing 80kg without worrying that her legs might grow

Tuesday, 10th April 2007

Meals
8.05am
- Lipo 6 x 2 caps

9.35am (Pre-WO)
- Oats (5 spoons Quaker Oat + HL banana & low fat milk + honey + water)

12.45pm
- 250ml low fat milk

1.40pm
- Omelette (1 whole egg + 23 egg whites)
- one Fuji apple

5.20pm
- Oats (3 spoons Quaker Oat + HL banana & low fat milk + honey + water)
- Boiled Yaw Mak + soya sauce & EVO

10.30pm
- Boiled Cabbage & Carrots
- Steamed Chicken Breast (small)


Workout

@10.30am
Warm up@Stepper 8 mins

Chest Press
- 12.5kg - 14 reps
- 15.0kg - 12 reps
- 17.5kg - 10 reps

Chest Incline
- 10.0kg - 12 reps
- 12.5kg - 10 reps

Upper Back
- 17.5kg - 14 reps
- 20.0kg - 12 reps
- 22.5kg - 12 reps

Pulldown
- 22.5kg - 14 reps
- 25.0 kg - 12 reps
- 27.5kg - 12 reps

Barbell Bicep Curls
- 20lbs - 15 reps
- 30lbs - 4 reps
- 20lbs - 12 reps

Lat machine - Low Pulley
- 5.00kg - 14 reps
- 6.25kg - 12 reps

Lat machine - High Pulley
- 6.25kg - 14 reps
- 7.50kg - 12 reps
- 10.0kg - 10 reps

Triceps Dip@Easy Power Station (this is so torturing! )
- 40kg - 8 reps
- 40kg - 6 reps

Triceps Kickback
- 7lbs - 2 x 15 reps

Treadmill
- Interval 15 mins (spm: 5.8 & 9.5, Last Inteval spm:6.3 & 10.0)
- Brisk Walk 5 mins

@6.35pm
- Body Attack1 hour@6.35pm
- Stepper 20 mins (effort: 3, 4 & 5)
- Brisk walk@Treadmill 10 mins (spm: 5.0 -- 5.5)
- Streching
- Body Step 1hour @8.45pm (Skipped abs & streching part. Chose easier option)


Things
- Was terribly annoyed with my weak arms - especially tricpes!!!!!!.

- Felt sharp pain@calves & slight pain@hamstring halfway during Body Attack class. Guess, I put too much pressure on my knee & calves - should reduce my running speed.

- Planned to skip Body Step at the first place due to sharp pain@calves. Getting better later on. So, gave Body Step a go.

This post has been edited by shadowjass: Apr 10 2007, 11:02 PM

don't care la.... since I don't cheat that often.

If by doing 80kg leg press might turn me into elephant legs, without doubt I'll try chest press 80kg too with the hope that my CHEST will grow BIG.

Guess what...the first thing that my mum asked me when I reached home was *with one-of-a-kind look* "Why ur boobs shrunk so MUCH?!" Out of so many parts, she only commented on my boobs.

small boobs rock mah...

ur boobs won't grow big the heavier u press.
boobs = fats.
muscle will only give u those steel door frame like guys' chest

Technically boobs are made of fat so when you lose fat you tend to lose your boob also.

But by doing chest presses it will build the muscles underneath and make whatever that's left perkier and push it upwards. Yanno how plump girl's boobs tend to be big and soggy cause you cant really tone fat?

Anyway I personally like boobs that are proportioned to my body. Too big also very hard to run

shadow jass

cod whey with ego on thursday 3pm ...california fitness entrance

you are really different...

..I am aware of all that...

Same here. I find it clumpsy to have big boobs and it doesn't looks nice IMO. I don't like super big boobs either. Like you, I prefer boobs that are proportioned to my body. Erm...maybe one cup bigger than "normal" boobs.

Noted. Thanks.

big boobie sexay

hey hey u guys COD at california? why dont we have a mini gathering oso la omg! this is good.

OMG, you are awake before 5?

i haven't sleep la just finish MU match

Wednesday, 11th April 2007

Meals
8.35am
- Lipo 6 x 2 caps

9.05am
- Oats (5 spoons Quaker Oat + HL banana & low fat milk + honey + water)

11.30am
- 8 Roasted Almonds

2.30pm
- 2 hard-boiled eggs (whole egg)
- one slice wholemeal bread

5.20pm
- Stir-fry vege with chicken cuts (cabbage + carrots + chicken cutlets + salt + Heinz BBQ Sauce + EVO)
- one Fuji apple

9.30pm
- one egg white
- Boiled Yaw Mak + soya sauce & EVO

10.10pm *hungry*
- one Fuji apple

12.00am *hungry*
- one cup milk (HL banana & low fat milk)
- 8 roasted Almonds


Workout
- Stepper 20 mins (effort; 3 & 4)
- Streching
- Body Step 1 hour @6.35pm
- Body Balance 1 hour@7.40pm

Things
- Felt sharp pain@calves again towards the end of Body Step class.

This post has been edited by shadowjass: Apr 12 2007, 12:00 AM

yeah...sexay... but not too big!

will collect ON Whey at CF main entrance tmrw... I thought u r SHY !

i am shy. but i'm perverted as well xD

Thursday, 12th April 2007

Meals
10.40am
- Lipo 6 x 2 caps

11.10am
- Oats (5 spoons Quaker Oat + HL banana & low fat milk + honey + water)

1.25pm
- Boiled Yaw Mak & lettuce + soya sauce & EVO
- Steamed chicken breast

2.00pm
- one Fuji apple

6.30 - 7.00pm
- 2 slice wholemeal bread
- One hard-boiled egg (whole egg)
- One Putu Piring (Yucks! Doesn't taste nice. Bought 2 but only ate one)

12.45am
- one cup milk (HL banana & low fat milk)


Workout
- Warm up@Stepper 10 mins (effort: 3)
- Stepper 15 mins (effort: 4 & 5)
- Treadmill 5 mins (Incline: 10.0% spm:5.0)
- Body Balance 45 mins@9.45pm


Things
- Was stucked in Mid Valley for almost 1 hour - delay in train schedule. Missed Body Pump class.

- Reached FF ard 9.10pm. Can't workout much due to time constrain.

- Skipped Lipo 6 before workout. Was a bit too late for me to take it.

This post has been edited by shadowjass: Apr 13 2007, 12:50 AM

Friday, 13th April 2007

Meals
9.40am
- Lipo 6 x 2 caps

10.10am
- Oats (5 spoons Quaker Oat + HL banana & low fat milk + honey + water)

11.40am
- one Fuji apple

3.00pm
- Economic rice (few spoons rice + spinach + 1 piece tofu)

6.00pm - 6.45pm
- 2 rolls Popiah
- one small Fuji apple

9.40pm
- one small Fuji apple


Workout
- Rest day if lazy.
- Light workout@home if hardworking.

LAZY!


Things
- Work. Gotta stand for 8 hours.

- Woke up late so couldn't do my workout@FF today - upper body & cardio.

- I tried whey (double choc) with water (a few sips). Hey people, the taste is not THAT BAD actually (something like diluted milo kosong) ...but if taken with milk, taste much better.

This post has been edited by shadowjass: Apr 14 2007, 12:21 AM

Haha..havent try your whey ?

whey helps to cut waist !!! kambateh ya

---

Added on April 13, 2007, 8:14 pm2. Use whey to cut waist

Protein-rich foods put more distance between hunger pangs. And the fuller you feel between meals, the easier it is to avoid binges.

The best food for appetite destruction: whey protein. A daily shake made with two scoops of whey protein, fruit (fresh or frozen berries or a banana), and water or crushed ice will improve your middle line. You can buy whey protein at any good health-food store.

for ya ^^

This post has been edited by Canopies: Apr 13 2007, 08:14 PM

. wait til you see mine