Date: 15-12-2007 Saturday

Squat
1 x 5 x 45.0lbs (bars only)
1 x 5 x 55.0lbs
3 x 5 x 60.0lbs

Deadlift
1 x 5 x 60.0lbs
1 x 5 x 75.0lbs

Bench Press
1 x 5 x 45.0lbs (bars only)
3 x 5 x 50.0lbs

Military Press
3 x 5 x 35.0lbs

Lats Pull Down
3 x 12 x 26

Cable Pull Down
3 x 10 x 10

Machine Assisted Abs
3 x 12 x 30kgs

HIIT
1 mins jog, 1 min run x 7
speed : jog = 8.0, run = 11.0

Diet :
1000 - quaker granola bars + 1pc of choc

1500 - 3 tbs of quaker oats + horlicks (been eating since 1500 till 1540)

Dinner - fruits rojak + tako balls + "sai mai lo"

This post has been edited by ChrisGirl: Dec 16 2007, 11:27 AM

Date: 20-12-2007 Thursday

Squat
1 x 5 x 45.0lbs (bars only)
1 x 5 x 55.0lbs
3 x 5 x 60.0lbs

Deadlift
1 x 5 x 60.0lbs
1 x 5 x 75.0lbs

Bench Press
1 x 5 x 45.0lbs (bars only)
3 x 5 x 50.0lbs

Shoulder Press
3 x 5 x 15.0lbs (each side)

Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Machine Assisted Abs
3 x 12 x 30kgs

HIIT
1 mins jog, 1 min run x 7
speed : jog = 8.0, run = 11.0

Diet :
1000 - quaker granola bars

1430 - chicken biscuit 1 packet

still havent taken my lunch as i am still waiting for the water to boil...

haha i didnt take lunch eventually, coz i come online to post my workout journal and my fren ask me to go shopping

1830 - tom yum steamboat



This post has been edited by ChrisGirl: Dec 20 2007, 10:42 PM

Great job there.

Date: 22-12-2007 Saturday

Squat
1 x 5 x 45.0lbs (bars only)
1 x 5 x 55.0lbs
3 x 5 x 60.0lbs

Deadlift
1 x 5 x 60.0lbs
1 x 5 x 75.0lbs
1 x 5 x 80.0lbs

Bench Press
1 x 5 x 45.0lbs (bars only)
3 x 5 x 50.0lbs

Shoulder Press
3 x 5 x 15.0lbs (each side)

Abs Rollout
3 x 12 x bodyweight

Hanging Leg Raise
2 x 10 x bodyweight

Leg Raise
1 x 10 x bodyweight

Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Swimming
2 x 6-7 x 30metres

Diet :

0800 - quaker oats granola bars

0930 - xtend throughout workout Thanks syd

1230 - little rice + little mutton + 2 serving of vege

1800 - 10 glutinous rice ball made by my mom

2000 - family dinner : little rice + venison + fish + vege + prawns + yam (abbit of everything )

2200 - kilkenny irish beer

Note :
No HIIT today

guess wat, my bro came back from langkawi n got me a bottle of brandy + lotsa chocs for family


This post has been edited by ChrisGirl: Dec 22 2007, 10:44 PM

No biggie. Hulk juice ftw

Date: 29-12-2007 Saturday

Bench Press
1 x 5 x 30.0lbs (bars only)
2 x 5 x 40.0lbs
3 x 5 x 45.0lbs (*weights are approx only)

Shoulder Press
3 x 5 x 15.0lbs (each side)

Lats Pull Down
3 x 10 x 26 (*weights are approx only)

Cable Pull Down
3 x 10 x 10 (*weights are approx only)

Abs Rollout
3 x 12 x bodyweight

HIIT
1 mins jog, 1 min run x 7
speed : jog = 8.0, run = 11.0

Diet :

0900 - hershley choc bar with almonds

1330 - thin pcs of ribeye steak + salad + whole potato

1500 - 5 pcs of hershely kisses

Dinner to be updated

Note :

The gym at Glomac is a nice place except for the ventilation... i sweat damn alot during HIIT!!!

Date: 05-01-2008 Saturday

Squat
1 x 5 x 45.0lbs (bars only)
1 x 5 x 55.0lbs
3 x 5 x 65.0lbs

Deadlift
1 x 5 x 65.0lbs

Bench Press
1 x 5 x 45.0lbs (bars only)
3 x 5 x 50.0lbs

Shoulder Press
3 x 5 x 15.0lbs (each side)

Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Abs Rollout
3 x 12 x bodyweight

Cardio Jog/Run
30mins (Speed : 7.0 to 8.5)

Diet :

0930 - 2 slices of bread with peanut butter and butter

1400 - lots of beef + salad with thousand island + japanese gyoza + some rice + cold ocha

1600 - Starbucks Green Tea Frappucino without cream

1930 - JCo Doughnuts

Me and Noel lined up for almost half an hour for these!!!

2100 - some fruit rojak + sai mai lo

This post has been edited by ChrisGirl: Jan 5 2008, 11:20 PM

sounds like you were in Pyramid...
was there yesterday too.. but din see you..

yup, me & noel was in pyramid
was at CF from around 11 to 1.30 then headed for lunch at ajisen ramen then to starbucks and JCo... we left around 5

I was SUnway too =D but at night lah
the queue at JCo was like damnnnnnnnnnnnnnnn long.

wasn't interested tho =.= thinking about the donuts haha.

although i still eat nasi lemak. but the long queue was a turn off to buy it =.=

Date: 10-01-2008 Thursday

Bench Press
1 x 5 x 45.0lbs (bars only)
3 x 5 x 50.0lbs

Squat
1 x 5 x 45.0lbs (bars only)
1 x 5 x 55.0lbs
3 x 5 x 65.0lbs

Deadlift
1 x 5 x 65.0lbs

Military Press
3 x 5 x 35.0lbs

Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Abs Crunch
3 x 15 x 50

Leg Raise
3 x 12 x bodyweight

Cardio Jog/Run
45 mins (Speed : 5.5 to 9.5)
Distance : 6km Calories burned : 300kcal (excluding 5mins cool down but inclusive of 5mins warm up)

Diet :
0930 - Cranberry Almond Crunch Cereal only

1400 - pepsi max + 1 packet of chicken biscuit

1930 - Tom yum steamboat + roast chicken wing

This post has been edited by ChrisGirl: Jan 12 2008, 11:58 PM

Date: 12-01-2008 Saturday

Bench Press
1 x 5 x 45.0lbs (bars only)
3 x 5 x 50.0lbs

Squat
1 x 5 x 45.0lbs (bars only)
1 x 5 x 55.0lbs
2 x 5 x 65.0lbs
1 x 5 x 70.0lbs

Deadlift
1 x 5 x 65.0lbs

Shoulder Press
3 x 5 x 15.0lbs (each side)

Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Abs Crunch
3 x 15 x 50

Hanging Leg Raise
2 x 12 x bodyweight

Leg Raise
1 x 12 x bodyweight

HIIT
1 mins jog, 1 min run x 7
speed : jog = 8.5, run = 11.0

Diet :

0930 - Cranberry Almond Crunch Cereal only

1400 - Miso Soup Ramen + Peel Fresh Cranberry and Aloe juice

1700 - Amos Famous Cookies

2100 - Mihoon + Lamb + Some Fried Stuff + Few Gulp of Beer + Papaya

2300 - Fruit Rojak + Few Sip of Vodka and Pepsi Max

Note :

Supprisingly todays HIIT was not tiring nor exhausting I wonder why

I suddenly realized that you somewhat love Alcohol ..Haha

haha... i sure do

Date: 19-01-2008 Saturday

Bench Press
1 x 5 x 45.0lbs (bars only)
3 x 5 x 50.0lbs

Squat
1 x 5 x 45.0lbs (bar only)
1 x 5 x 55.0lbs
2 x 5 x 65.0lbs
1 x 5 x 70.0lbs

Deadlift
1 x 5 x 65.0lbs
1 x 5 x 45.0lbs (bar only)

Shoulder Press
2 x 5 x 15.0lbs (each side)
1 x 5 x 20.0lbs (each side)

Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Abs Roll Out
3 x 12 x bodyweight

Cardio - Threadmill
Duration 35 minutes (including warm up n cool down)
Speed : 6.5 - 10
Distance : 4.5km Calories burn : 227 calories

Diet :

1000 - 2 slices of bread with peanut butter and cheese

1330 - smoked salmon salad + 1 slice beef from sukiyaki + 2pcs of unagi + greentea

smoked salmon salad

1600 - 3pcs beard papa cream puff

1700 - 1pc small red apple + 1pc small green apple

1900 - half pack of small box cornflakes

2230 - 3pcs of takoballs

Note :
Headed to office right after gym... was to stress thats why i am eating non-stop after my lunch

Date: 23-01-2008 Wednesday

Bench Press
1 x 5 x 45.0lbs (bars only)
3 x 5 x 50.0lbs

Squat
1 x 5 x 45.0lbs (bar only)
1 x 5 x 55.0lbs
1 x 5 x 65.0lbs
2 x 5 x 70.0lbs

Deadlift
1 x 5 x 45.0lbs (bar only)
2 x 5 x 55.0lbs

Military Press
2 x 5 x 35.0lbs
1 x 5 x 40.0lbs

Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Abs Crunch
3 x 15 x 50

Hanging Leg Raise
3 x 12 x bodyweight

Cardio - Threadmill
Duration 50 minutes (including warm up n cool down)
Speed : 6.5 - 10.5
Distance : 6.7km Calories burn : 325 calories

Diet :

0930 - 1 slice of cheese + 1pc of peanut biscuit

1500 - 1 slice of bread + 1 slice of cheese

1700 - maggi goreng + some vege + 2pcs nugget

This post has been edited by ChrisGirl: Jan 23 2008, 07:14 PM

Date: 26-01-2008 Saturday

Bench Press
1 x 5 x 45.0lbs (bars only)
3 x 5 x 50.0lbs

Squat
1 x 5 x 45.0lbs (bar only)
1 x 5 x 55.0lbs
1 x 5 x 65.0lbs
3 x 5 x 70.0lbs

Deadlift
1 x 5 x 55.0lbs
1 x 5 x 60.0lbs

Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Abs Roll Out
3 x 12 x bodyweight

Cardio @ sunway lagoon quiksilver revolution 2.0 beach party
walking around and sun tanning for 2 hours

Diet :

0930 - 3 pcs of gardenia breakthrough bread + 2 layer of peanut butter + 1 layer of butter

1300 - 2 pcs of raw salmon + 1 pc of unagi sushi + green tea

1600 - yogurt drink

1800 - 2 pcs of gardenia breakthrough bread + peanut butter

2100 - fruit rojak + tako balls + 1pc taiwan sausage + apom + bittergourd & carrot drink

Date: 02-03-2008 Saturday

Bench Press
1 x 5 x 45.0lbs (bars only)
3 x 5 x 50.0lbs

Squat
1 x 5 x 45.0lbs (bar only)
1 x 5 x 65.0lbs
3 x 5 x 70.0lbs

Deadlift
1 x 5 x 50.0lbs
1 x 5 x 55.0lbs

Shoulder Press
1 x 5 x 15.0lbs (each side)
3 x 5 x 20.0lbs (each side)

Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Abs Crunch
3 x 15 x 50

Cardio - Threadmill
Duration 50 minutes (including warm up n cool down)
Speed : 6.5 - 10.5
Distance : 6.7km Calories burn : 325 calories

Diet :

0900 - 1 slice of bread + 1 slice of cheese + peanut butter

1300 - 1 tuna bun

1700 - 1pc muruku + 2pcs almond biscuit

my new pair of shoes


front view


back view

Date: 07-02-2008 Thursday

Guess what i did on first day of CNY morning ???

I woke up at 0730 and headed to Bukit Gasing for morning walk, but me and my brothers jog/ran inbetween too here are some pictures taken...

0800 on the road from Connaught to Bukit Gasing... The road is empty


Here are some pictures of Bukit Gasing


Watch tower... my brothers & mom


Hanging bridge


My Uncle called this the killer strech... Its really killing making your way up there... my mom and dad and uncle and aunt went through this twice!!! Me and my brothers manage once only

sorry for the shaky photos

Diet :
0745 - 1 packet of soya bean + 1pc of peanut biscuit

1130 - some dried meat ("yok gon") + 1/2 packet of mango drink

1300 - feasting at my dad's friends place, had a can of anglia shandy too

Chicken pie


Yam cake


Cheese tarts


1500 - 1 bottle of "pop"

1800 - 1 packet of green tea kurang manis

Note :
This kind of diet will last for at least another 3 days
Currently i am waiting for dinner time!!!