As adviced from Noel and Jones, i've decided to start my diet n workout journal from today

Date : 07-10-07 Sunday

Warm up - 15 minutes slow jog

Squats
1 x 6 x bodyweight
1 x 5 x bar
1 x 5 x 50.0lbs
1 x 5 x 60.0lbs
1 x 5 x 65.0lbs

DL
1 x 5 x 65.0lbs
1 x 5 x 95.0lbs

Lats Pull Down
3 x 10 x 23

Leg Raise
10 x 5

HIIT
4 mins jog, 1 min run x 4
speed : jog = 7.5, run = 12.0

Cooldown
jog 30mins
speed : 7.0 to 7.5

Diet
Breakfast - Quaker Oats granola bar
No lunch
Tea - Sunkist Orange + some pringles + half packet of prawn crackers (edited : requested from noel)
Dinner - brown rice, duck, vege, fruits, a sip of whisky

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I dunno where i started off but this is my current stat taken on 31/12/2011


This post has been edited by ChrisGirl: Dec 31 2011, 06:40 PM

don't jog at the start of the workout.
That's not warmup... warm up is doing the specific exercises without weights.
Do some light stretching beforehand.

You wanna jog, do it after weights.
and never never never skip lunch.

kthxbai

pringles spotted

wao...pringles is a no no...very high sodium content le...

I cannot resist posting what i had for lunch just now nine pieces in total


but how many hours of cardio is there and not forgeting to mention that it'll be postponed till next week

hi there. may i know what is that ._.?

yong tau fu. nvr eat b4? its a very oily meal

Date : 20-10-2007 Saturday

Run 30 mins
Speed : 6.5 - 9.5

Squats
1 x 6 x bodyweight
1 x 5 x 45.0lbs (bar)
1 x 5 x 50.0lbs
1 x 5 x 60.0lbs
3 x 5 x 65.0lbs

DL
1 x 5 x 65.0lbs
1 x 5 x 70.0lbs
1 x 5 x 80.0lbs

Lats Pull Down
1 x 10 x 19
2 x 10 x 26

Leg Raise
10 x 3

HIIT
4 mins jog, 1 min run x 4
speed : jog = 7.0, run = 11.0

Notes :
Feeling real tired after running for 30mins...
My knee was kindda painful when i attempt squating... hurt even more after HIIT

the running speed time you still can breath like normal and can speak? if can up the speed more.

running the 1st 15mins at the 9.5 was still ok but towards 20mins i was breathing heavily dy... felt real tired after that... after weight training feel real tired to do HIIT...

but my concern is that my knee... its starting to hurt not really sure why...

WOI! cardio after weight lifting. wana use cardio as warm up slow job at 6-7 for 5-10 minutes only.

knees pain cuz u r squatting wrongly and u r doing it wrong

or maybe the way you run?

whoops too eager to run dy got over excited once i step on the cardio machine n start running like noobdy's business

it has been approximately more than a week my knee is giving me some problem... sometimes it can make some crackling sound, and squating seems painful really need to to check on my form dy... i did some bodyweight squat at home sometimes...

run... last time i used to run alot... but i dun seem to face this problem...

i think i injured my knee once many many years back, but it was nothing serious...

glucosamine comes to rescue. go find glucosamine!

huh... i need to start my pill popping ????

nooooo~

i tot u taking fish oil for supple joints ??

uhm fish oil is for joints i didnt know that... i am taking it for a healthy heart

1 after breakfast another 1 after dinner

Date : 25-10-2007 Thursday

Run 15 mins
Speed : 6.5 - 9.5

Squats
1 x 8 x bodyweight
1 x 5 x 45.0lbs (bar)
1 x 5 x 50.0lbs
1 x 5 x 60.0lbs
3 x 5 x 65.0lbs

DL
1 x 5 x 65.0lbs
1 x 5 x 70.0lbs
1 x 5 x 80.0lbs

Lats Pull Down
1 x 10 x 19
3 x 5 x 26

HIIT
4 mins jog, 1 min run x 4
speed : jog = 7.0, run = 11.0

Diet :
0800 - 1 glass of milk + 3 tbsp of oats and 1 cap of fish oil

1145 - 1 can of teriyaki tuna

my supply for the week perhaps

1300 - salad i added some thousand island (couldn't resist)


Salad i prepared for 3 - 4 days perhaps


1600 - 3tbsp of oats + instant mushroom soup

2000 - "lok lok" took some meatballs, fishballs, kangkung, century egg and cockles and 1 cap of fish oil

sip of milk approximately every 2 hours

Note :
1) Cut my finger real deep when preparing the salad
2) Squat was pretty hard today

This post has been edited by ChrisGirl: Oct 25 2007, 09:22 PM

so many greens @.@

chris. take out the 1x5x60lbs squat. after 50lbs squat do 3x5 of 65lbs already