Day 9 (April 24th)

7.30: 10 minutes brisk walk + 20 minutes wave machine
10.30: coffee with artificial sugar
1.00: rice + many oily Chinese dishes (Taiwanese lunch with client)
9.00: loh si fun at murni's

My thoughts:
I completely fell of my whole program.

Day 10 (April 25th)
8.00: 10 minutes on the rowing machine before completely losing mood to workout. I hardly broke sweat.
9.30: omelet- the usual but with a little cheese
12.20: low fat plain yogurt
12.45: BodyAttack - the class started with 6 people but ended with 2, I was one of the 2. It is so strenuous and most people walked out on it.
2.00: Roasted chicken breast with 1 slice of cheese
7.30: Cod with asparagus, mushrooms and garlic
9.20:
Warm up:
10 minutes on the jogging
Resistance program:
Wide Grip Pull-Ups to front: 4 x 6 (40kgs assisted)
Reverse Close Grip Pull-downs: 3 x 10 (15kgs)
Low Pulley Rows: 3 x 12 (10kgs)
Dumbbells Bench Press 4 x 10 (20lbs bars)
Chest Dips 3 x 10 (45kgs assisted)
Dumdbell flyes: 3 x 10 (7lbs each side)
Upright Rows: 3 x 10 (10lbs bar)
Lateral Raise 3 X 10(7lb free weights)

12.20: medium mango

My thoughts:
Back on the program!
I decided to go for bodyattack for lunch...i felt guilty for my half past 6 morning cardio.
I am repeating routine from 2 days ago to try and get a hang of it. I think i need to lift heavier...I dont feel sore...maybe tommorow i'll feel it. I intend on doing this routine before movin on to legs and other muscle group so that i wont confuse myself.
I met Syd, she is nice.

This post has been edited by elise_MOL: Apr 26 2007, 12:36 AM

Thanks for the support guys. There are days when i really need it.

Yeah, for some reason i didnt feel like eating.

It didnt occur to me that its friend until you mentioned it. Mental note to self: more softshell temaki!

Yeah i watched and read up on the moved. Trying to get the hang of it. The bent down laterals felt really weird, so i changed them to lateral raises.

Day 11 (26th April)

10.30: 2 skinless KFC breast + garden salad
4.30: corn in a cup + high fiber bread with left over spagetti sauce
8.30: small piece of pork ribs, cod, tofu and veg
10.30: 2 small dark chocolate with nuts

My thoughts
No access to the gym to the next few days. Bummer!

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Added on April 26, 2007, 10:58 pmThanks for the alternative. Will try this out the next time i do this routine. Do you rest your head on bench when you do this?

This post has been edited by elise_MOL: Apr 26 2007, 10:58 PM

Day 12 (April 27th)
9.00: Omelet
1.00: Salad + Siu Yok
7.30: fish, chicken, vegetables, eggs, beef

Day 13 (April 28th)
1.00: Italian BBQ Steak Salad (shared) + 3 ultimate nachos + coke light at TGIF
7.00: chicken, beef, tofu, vege and fruits

Day 14 (April 29th)
9.00: Wantan Mee
1.00: lamb, tofu, veg, chicken, and oni
7.30: Rid Eye + Assorted salad at Maraedo's

My thoughts:
I feel fat from all the fatty Chinese food from my parents restraurant. I didn't get much exercise in the past few days. All i did was some house cleaning and spent 5 hours shopping on day 13th. I am gonna try and get back into my routine for the next two days, before heading of to US for a couple of days.

I will not be on a diet in the US and I am prepared to pack on some weight

This post has been edited by elise_MOL: Apr 29 2007, 10:06 PM

Day 15 (May 01 2007)
10.00: Artificially sweeten coffee
12.00 3 haigh's chocolates
4.00: Mixed fruits
7.30: Subway sandwhich + Diet Coke
9.00: 6 minutes on the wave machine
leg press 3 x 10 x 40kg
adductor 3 x 10 x 25kg
abductor 3 x 10 x 25kg
tricep curls 3 x 10 x 7lb
tricep extensions 3 x 10 x bar 10lbs
bicep curls 3 x 10 x bar (10lbs)
chest press 3 x 10 x bar (20lbs 1 set, 30lbs 2 sets)
lateral raise 3 x 10 x 7lbs
upright row 3 x 10 x bar (10lbs 2 set, 20lbs 1 set)

1.00 am several mouthfuls of pasta

My thoughts
I know my diet is completely off. I should be eating at the right times and should not have pop the chocolates

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Added on May 1, 2007, 2:36 amI am going for work.

I am too lazy to google this...what is it actually?

I am going to Sunnyvale, San Franciso, which is in the Silicon Valley.

With regards to supplements, i doubt i will have the time to do much shopping but if there is something you really want which you can't get in malaysia, drop me a PM and i will try my best to accomadate. I would prefer not to bring back anything which may be restricted by customs.

This post has been edited by elise_MOL: May 1 2007, 02:36 AM

Right, so I went to the US and came back for a couple of days before shooting of to Penang for work. I gained a cool 3kgs in the process but have managed to lose 2kgs in the past week, thankfully! But still a net gain of 1KG than before i started this journal.

The past week has been a good week, diet and exercise wise, and I did a fair share of cardio and weights to help me get back in shape.

I feel pretty good and fit, so i am not gonna be too hard on myself.

Yeah so anyway I am back and am gonna start updating again on Monday.

This post has been edited by elise_MOL: May 26 2007, 02:55 AM