Date: 11-05-2008 Sunday

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

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 45.0lbs (bar only)
1 x 5 x 55.0lbs
1 x 5 x 65.0lbs

Shoulder press
1 x 5 x 15.0lbs (each hand)
3 x 5 x 20.0lbs (each hand)

Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Abs Crunch
3 x 20 x 50

Abs Crunch Bench
3 x 10 x bodyweight

Threadmill - HIIT
16 mins (1 min jog, 1 min run x 7sets) (2 mins warm up)
Jog speed : 8.0 Run Speed : 11.5

Diet :

0900 - 1 small packet of Goodday chocolate milk

0930 - honey throughout workout

1230 - maggi goreng + telur mata kerbau + teh o ice limau kurang manis

1400 - 1 small bowl of red bean soup

1800 - 1/2 can coke light + seaweeds

1930 - some rice + vege + steamed fish + dragon fruit + few pcs of chocolates

Note :
I forgot to take my breakfast before leaving home today

Date: 17-05-2008 Saturday

Cardio at Gasing Hill

Did the usual routine, went in from the sides, skipped the watch tower and green fence and straight to the hanging bridge and killer strech. Did the hanging bridge and killer stretch twice and head back. The earth is pretty dry and sands went in my shoes. Jogged on flat surface and walked fast pace on steep areas.

Diet :

0700 - 1 tablespoon of honey + muesli bar

0930 - chapati + horlicks ice

1330 - fish ball noodles + herbal tea

1700 - passion fruit smoothies + some Amos Famous cookies

2030 - bitter gourd and honey dew juice + tako balls

Date: 18-05-2008 Sunday

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

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 45.0lbs (bar only)
1 x 5 x 55.0lbs
1 x 5 x 65.0lbs

Abs Crunch
3 x 20 x 50

Leg Raise
3 x 10 x bodyweight

Threadmill
Duration : 35 mins (inclusive of warm up and cooldown)
Speed : 9.5
Distance : 4.8 km Calories burn : 240 cal

Diet :

0815 - 1 tablespoon + 1pc weet-bix

1230 - 1/2 bowl tom yum mihoon + few pcs of yong tau foo + herbal tea

1300 - fruit rojak

2030 - typical chinese 10 course dinner

Note :
Felt really tired today... probably from lack of sleep


This post has been edited by ChrisGirl: May 25 2008, 09:55 PM

Date: 25-05-2008 Sunday

No workout today

I guess i got over excited and poured boiling hot water on my own hand yesterdayt, and its a right hand... abbit handicapped since then... having few blisters on my palm

Date: 15-06-2008 Saturday

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

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 45.olbs (bar only)
1 x 5 x 55.0lbs
1 x 5 x 65.0lbs

Shoulder press
1 x 5 x 15.0lbs (each hand)
3 x 5 x 20.0lbs (each hand)

Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Abs Crunch
3 x 20 x 50

Leg Raise
3 x 10 x bodyweight

Threadmill
Duration : 65 mins (inclusive of warm up and cooldown)
Speed : 8.0 - 9.0
Distance : 9.2 km Calories burn : 470 cal

Diet :

0830 - brands chicken essense + 1 slice of bread + 1 slice of cheedar cheese

1300 - went home but no lunch were prepared... junk for lunch

2000 - fruit rojak + 1/2 watermellon + 2 taiwan sausages + corn

Note :
After being lazy for 3 weeks, felt really tired after workout... had plenty of glucose after that... must be the long duration of cardio... been sleeping from 2.30 - 5.30

Date: 21-06-2008 Saturday

Threadmill
Duration : 45 mins (inclusive of warm up and cooldown)
Speed : 8.5 - 9.0
Distance : 6.3 km Calories burn : 320 cal

Diet :

0930 - 2 slices of bread + 2 layer of margerine + 1 slice of cheese + ham

1415 - green tea frap with java chips + cinnamon smtg smtg

1700 - 1 glass of barley

2000 - fruit rojak + 5 sticks of satay + watermellon

Date: 05-07-2008 Saturday

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

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
2 x 5 x 75.0lbs

Deadlift
1 x 5 x 45.olbs (bar only)
1 x 5 x 55.0lbs

Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Abs Crunch
3 x 20 x 50

Decline sit up
3 x 15 x bodyweight

Leg Raise
3 x 10 x bodyweight

Threadmill
Duration : 35 mins (inclusive of warm up and cooldown)
Speed : average of 9
Distance : 5.69 km Calories burn : 290 cal

Diet :

0700 - 1 apple

1100 - 1 packet of Goodday chocolate milk

1330 - 1 apple + low fat yoghurt

1730 - Maggi curry + indian manggo

2000 - few pcs of yong tau foo

1200 - plenty of liquor

0430 - mamak limau ice

Note :-
After gym i headed straight to Isetan Lot 10 continue my cardio for an hour... Once reach home i quickyly grab some stuff to eat and headed straight to bed Zzzzzz... Continue cardio at 1200

Conclusion : Sunday had a bad DOMS

gonna complete a 3 x 5 x 75lbs next week :

Date: 19-07-2008 Saturday

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

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 75.0lbs

Deadlift
1 x 5 x 45.olbs (bar only)
1 x 5 x 55.0lbs

Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Abs Crunch
3 x 20 x 50

Decline sit up
3 x 15 x bodyweight

Leg Raise
3 x 10 x bodyweight

Threadmill
Duration : 35 mins (inclusive of warm up and cooldown)
Speed : average of 8.5
Distance : 5.00 km Calories burn : 250 cal

Diet :

0745 - 1 slice of bread + 1 slice of cheese

1300 - sushi

1830 - plenty of chocolates + herbal tea

2200 - fried rice + grilled fish + sambal petai + mango kerabu + chicken kerabu + grilled crab + cincau

0000 - 1 slice of hawaiian pizza + 1 glass of cocktail

Date: 26-07-2008 Saturday

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

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 75.0lbs
1 x 5 x 80.0lbs

Deadlift
1 x 5 x 45.olbs (bar only)
1 x 5 x 55.0lbs

Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Decline sit up
3 x 15 x bodyweight

Abs Crunch
3 x 20 x 50

Leg Raise
3 x 10 x bodyweight

Threadmill - HIIT
16 mins (1 min jog, 1 min run x 7sets) (2 mins warm up)
Jog speed : 8.5 Run Speed : 11.0

Diet :

0930 - 1 slice of left over cake + chicken floss bun

1330 - pineapple fried rice + fried spring roll + lemongrass juice

2030 - usual saturday dinner + plenty of rambutan

Date: 02-08-2008 Saturday

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

Squat
1 x 5 x 45.0lbs (bar only)
1 x 5 x 55.0lbs
1 x 5 x 65.0lbs
1 x 5 x 75.0lbs
3 x 5 x 80.0lbs

Deadlift
1 x 5 x 45.olbs (bar only)
1 x 5 x 55.0lbs

Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Abs Crunch
3 x 20 x 50

Leg Raise
3 x 10 x bodyweight

Threadmill
Duration : 35 mins (inclusive of warm up and cooldown)
Speed : average of 8.5
Distance : 4.90 km Calories burn : 250 cal

Diet :

0800 - uncle toby's muesli bar

1330 - beef ball noodles + cincau ice

2100 - usual saturday junk

Date: 09-08-2008 Saturday

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

Squat
1 x 5 x 45.0lbs (bar only)
1 x 5 x 55.0lbs
1 x 5 x 65.0lbs
1 x 5 x 75.0lbs
3 x 5 x 80.0lbs

Deadlift
1 x 5 x 45.olbs (bar only)
1 x 5 x 55.0lbs
1 x 5 x 65.0lbs

Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Abs Crunch
3 x 20 x 50

Leg Raise
3 x 10 x bodyweight

Diet :

0900 - uncle toby's muesli bar

1300 - 100gram muesli + HL chocolate milk

1830 - low fat yoghurt

2100 - satay + tako balls + green apple and bittergourd juice + shreaded ice

Date: 17-08-2008 Saturday

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

Squat
1 x 5 x 45.0lbs (bar only)
1 x 5 x 55.0lbs
1 x 5 x 65.0lbs
1 x 5 x 75.0lbs
3 x 5 x 80.0lbs

Deadlift
1 x 5 x 45.olbs (bar only)
1 x 5 x 55.0lbs
1 x 5 x 65.0lbs

Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Abs Crunch
3 x 20 x 50

Leg Raise
3 x 10 x bodyweight

Cardio
Swimming at Bukit Jalil right after gym session

Diet :

0830 - quaker granola bar

1130 - Dutch lady milk

1430 - HL milk + chicken floss bread + swiss roll cake

1900 - sugar crackers

2100 - tako balls + bittergroud and apples juice

Remarks :

Someone pointed that i shouldn't lock my elbows when benchpressing...

Date: 24-08-2008 Saturday

Diet :

0800 - Glutinous rice

1300 - 1 egg tart

1400 - 1 bowl of pan mee + sugarcane

2100 - tose + tandori chicken

2200 - 1/4 watermelon

Note :

No gym today... been to a stocktake and was kept in the cold room for approx 10-15mins and couple of mins in a freezer

Though it looks simple, but i was really tired after the stocktake... Another tiring stocktake on SUNDAY

Date: 30-08-2008 Saturday

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

Squat
1 x 5 x 45.0lbs (bar only)
1 x 5 x 55.0lbs
1 x 5 x 65.0lbs
1 x 5 x 75.0lbs
3 x 5 x 80.0lbs

Deadlift
1 x 5 x 45.olbs (bar only)
1 x 5 x 55.0lbs
1 x 5 x 65.0lbs

Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Abs Crunch
3 x 20 x 50

Leg Raise
3 x 10 x bodyweight

Threadmill
Duration : 50 mins (inclusive of warm up and cooldown)
Speed : 8.5 to 10.0
Distance : 7.30 km Calories burn : 375 cal

Diet :

0900 - soymilk + sugar crackers

1400 - pan mee + sugar cane

2100 - curry chicken + bread

Date: 06-09-2008 Saturday

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

Squat
1 x 5 x 45.0lbs (bar only)
1 x 5 x 55.0lbs
1 x 5 x 65.0lbs
1 x 5 x 75.0lbs
3 x 5 x 80.0lbs

Deadlift
1 x 5 x 45.olbs (bar only)
1 x 5 x 55.0lbs
1 x 5 x 65.0lbs

Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Abs Crunch
3 x 20 x 50

Leg Raise
3 x 10 x bodyweight

Threadmill
Duration : 50 mins (inclusive of warm up and cooldown)
Speed : 9.0
Distance : 7.00 km Calories burn : 355 cal

Diet :

0800 - polo bun

1330 - maggi asam laksa + nuts

2030 - nandos 1/4 extra hot peri-peri + chips + fresco salad + 1/2 can coke light

2200 - 1/2 low sugar lotus paste mooncake

i dont like it too sweet and i am happier with low sugar

Date: 14-09-2008 Saturday

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

Squat
1 x 5 x 45.0lbs (bar only)
1 x 5 x 55.0lbs
1 x 5 x 65.0lbs
1 x 5 x 75.0lbs
3 x 5 x 80.0lbs

Deadlift
1 x 5 x 45.olbs (bar only)
1 x 5 x 55.0lbs

Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Abs Crunch
3 x 20 x 50

Leg Raise
3 x 10 x bodyweight

Diet :

0900 - Prunes + 1 pc of cheese

1330 - Maggi goreng + teh 'o ice limau kurang manis

1800 - biscuits

2100 - fried chicken + 1/2 slice of durian cheesecake

Date: 20-09-2008 Saturday

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

Squat
1 x 5 x 45.0lbs (bar only)
1 x 5 x 65.0lbs
1 x 5 x 75.0lbs
2 x 5 x 80.0lbs
2 x 5 x 85.0lbs

Deadlift
1 x 5 x 45.olbs (bar only)
1 x 5 x 55.0lbs

Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Abs Crunch
3 x 20 x 50

Leg Raise
3 x 10 x bodyweight

Sit ups
3 x 15 x bodyweight

Threadmill
Duration : 50 mins (inclusive of warm up and cooldown)
Speed : 8.5 to 10.0
Distance : 7.15 km Calories burn : 365 cal

Diet :

0830 - muesli bar

1400 - pan mee + sugarcane

2100 - 1 1/2 taiwan sausage + corn

Note :

For some reasons i felt very energetic even after my cardio

Date: 20-09-2008 Saturday

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

Squat
1 x 5 x 45.0lbs (bar only)
1 x 5 x 65.0lbs
1 x 5 x 75.0lbs
2 x 5 x 85.0lbs

Deadlift
1 x 5 x 45.olbs (bar only)
1 x 5 x 55.0lbs

Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Abs Crunch
3 x 20 x 50

Leg Raise
3 x 10 x bodyweight

Threadmill
Duration : 35 mins (inclusive of warm up and cooldown)
Speed : 8.5 to 10.0
Distance : 5.05 km Calories burn : 255 cal

Diet :

0830 - muesli bar

1300 - pan mee + grass jelly drink

2000 - vege in tofu + corn + coconut juice

2300 - plum wine