Date: 01-10-2008 Wednesday

Woke up early morning and went walking up some hills near taman bukit segar... eventually its the same hill or connecting hill with the one in cuepacs... approximately 1 hour up hill and 45 mins down hill... since i am not familiar with that place, i walked followed the crowed...

0745 - muesli bar

1100 - barley + toasted bread with kaya n butter

1400 - some spaghetti + some pizza + coke light

2000 - little rice +plenty of vegy +some fish

eventually both are connected... if u r going up from taman saga it'll lead u to station 1-6... if u r going up from bukit segar, u will reach station 6 first... and it takes approx 1 hour to reach station 6 from bukit segar

This post has been edited by ChrisGirl: Oct 3 2008, 05:35 PM

Date: 04-10-2008 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
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 : 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

1500 - maggi curry with some vege

2100 - sausages + fried chicken

Date: 01-11-2008 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
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 : 35 mins (inclusive of warm up and cooldown)
Speed : 8.5 to 10.0
Distance : 5.2 km Calories burn : 270 cal

Diet :

0845 - Peanut butter + Butter + 1 slice of bread

1330 - Home cooked meehoon + sausages + readbean soup + chinese tea

2100 - Mongolian steamboat (all you can eat): plenty of beef slices, pork slices, vege, mushroom and etc

Note :

Was pretty stuffed during dinner...

Sunday - DOMS DOMS DOMS

Date: 29-11-2008 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
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 :

0830 - chocolate coated biscuit

1500 - 2 slices of cheese

2100 - buffet dinner (my dinner is inclusive of breakfast, lunch and dinner)

Date: 27-12-2008 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
3 x 5 x 75.0lbs

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 - blended soy bean + wild rice + apple

1330 - sashimi + sushi + chawanmushi

2000 - fried chicken + pearl corn + apom

Date: 03-10-2009 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
3 x 5 x 75.0lbs

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 :

1000 - blended soy bean + wild rice + apple

1430 - fried mihoon + nuggets

2000 - fried chicken + tako balls + more fried carbs

Date: 07-02-2009 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 70.0lbs
3 x 5 x 75.0lbs

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

Low Row
3 x 10 x 19

Cable Pull Down
3 x 10 x 10

Abs Crunch
3 x 20 x 50

Leg Raise
3 x 10 x bodyweight

Threadmill
Duration : 40 mins (inclusive of warm up and cooldown)
Speed : 8.5 to 10.0
Distance : 5.7 km Calories burn : 300 cal

Diet :

0900 - 1 slice of raisin cinamon bread

1330 - porridge +ground nuts + oyster + salted egg

1600 - soya bean packet drinks + shandy

2030 - fruit rojak + corn in cup + fried chicken

Note :
Bad DOMS the following day, after a month of break from gym. Been super bz with work for the past one month.

yup christina is me but my metabolic rate is not super high ler... its just high

n i was there at jaya33 TF

Date: 02-05-2009 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
3 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 10 x 50

Leg Raise
3 x 10 x bodyweight

Diet :

0930 - vege blended juice with soy protein powder and black sesame powder

1330 - pan mee + dumpling + cincau

2000 - tom yum kung + some of marble cheesecake + some of hazel cheesecake + greentea shake

Note :
1) Stepped on a weighing scale at gym and found out that i lost approx 2kgs!~ dun dare to cardio... or put it in another way... felt lazy
2) I dont like LOT10 gym
3) Bad DOMS

Date: 06-06-2009 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
3 x 5 x 75.0lbs

Deadlift
1 x 5 x 45.olbs (bar only)
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 10 x 60

Leg Raise
3 x 10 x bodyweight

Threadmill
Duration : 35 mins (inclusive of warm up and cooldown)
Speed : 8.0
Distance : 4.45 km Calories burn : 228 cal

Diet :

0845 - Cadbury museli brunch bar

1200 - 500ml matcha soya bean without sugar

1300 - one big bowl of porridge + grapes

2000 - asam laksa + fruit rojak + 2pcs apom

Date: 13-06-2009 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
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 65.0lbs

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 10 x bodyweight

Diet :

0930 - Cadbury museli brunch bar

1200 - 500ml matcha soya bean

1300 - salmon don

2000 - Nandos 1/4 extra hot peri chicken + chips + coleslaw

2200 - 1 glass of enzyme juice

Note :

No cardio coz i was feeling heavy headed

Date: 25-07-2009 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
3 x 5 x 80.0lbs

Deadlift
1 x 5 x 45.olbs (bar only)
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 15 x 50

Leg Raise
3 x 10 x bodyweight

Threadmill HIIT
Duration : 17 mins (inclusive of warm up)
Jog Speed : 8.0 Run Speed : 11.0
Distance : 3.0 km Calories burn : 150 cal


Diet :

1000 - granola bar

1300 - 250ml gooday low fat milk

1430 - porridge

1500 - soy protein powder + vege blend

1900 - cuttle fish + chocolates

2100 - cocktails + carbonara pasta

2230 - strawberry iced sago

Date: 27-07-2009 Monday

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
3 x 8 x 85.0lbs

Glutes
1 x 8 x 35.0lbs
2 x 8 x 45.0lbs

Assisted Wide Grip Pull Up
3 x 8

Close Grip Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Decline Sit Up
3 x 20 x bodyweight

Abs Crunch
3 x 15 x 50

Leg Raise
3 x 10 x bodyweight

Side Plank
3 x 30 sec

Diet :

1000 - soypowder and vege blend

1200 - fried rice + noodles + eggtarts

1600 - blended fruit juice

2000 - 1pc fried chicken + 2 scoopes mashed potato + pepsi max

Note :
I never had any lats mucsle ache before... but i had it today

This post has been edited by ChrisGirl: Jul 30 2009, 09:47 PM

Date: 01-08-2009 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
3 x 8 x 85.0lbs

Glutes
3 x 8 x 45.0lbs

Assisted Wide Grip Pull Up
3 x 8

Close Grip 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 10 x bodyweight

Diet :

1000 - soypowder and vege blend

1400 - multiple grains porridge + multiple beans soup

2100 - rice + vege + fish + crabs + venision meat + chinese tea

Date: 15-08-2009 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
3 x 8 x 85.0lbs

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

Glutes
3 x 8 x 45.0lbs

Close Grip Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Abs Crunch
3 x 15 x 50

Diet :

1000 - soypowder and vege blend

1400 - Porridge + Multiple bean soup

1900 - Multiple bean soup

2100 - Rice + Vege + Fish + Venision Meat + Chinese Tea

Date: 5-09-2009 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
3 x 8 x 85.0lbs

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

Glutes
3 x 8 x 45.0lbs

Close Grip Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Abs Crunch
3 x 15 x 30

Diet :

1000 - soypowder and vege blend

1300 - minced meat noodle + vege + "kung po" chicken

2030 - lasagne + thin crust pizza

2130 - grilled fish + clams + lime jelly

Date: 30-12-2011 Wednesday

Squat
1 x 10 x 50.0lbs
5 x 10 x 70.0lbs

Leg extension
3 x 10 x 20.0lbs

Leg press
3 x 10 x 60.0lbs single leg
3 x 15 x 60.0lbs both legs

Lying hamstring curl
3 x 10 x 40lbs

Cardio
Duration - 45 mins
Speed - 8.5
Incline - 0

Diet :

0800 - 2 slices of gardenia wholemeal bread + 2 tbs of jif crunchy peanut butter + low fat caffe latte (2 shots)

1230 - McD quarter pounder + 1/4 glass of coke light + lemon juice, ai-yu jelly and white pearls from gongcha

2000 - 2 bananas

2130 - McD nuggets 6 pcs

2300 - 2 handful of grapes

Date: 01-12-2011 Thursday

Cardio
Duration - 45 mins
Speed - 8.5
Incline - 2

Leg raise
3 x 10 x bodyweight (pike and tuck)

Plank
30-45 secs - side and middle

Diet :

0800 - 2 slices of gardenia wholemeal bread + 2 tbs of jif crunchy peanut butter + low fat caffe latte (2 shots)

1300 - 2 half boil egg + tandoori breast meat

1500 - Coffee bean cafe latte, large 4 shots, full cream milk

2000 - 1 apple

2200 - peanut puree

Date: 02-12-2011 Friday

Bicep and Shoulders - no description too many unknown exercise and lazy to google

Hanging leg raise pike 20 x 1
Hanging leg raise tuck 20 x 1
Decline sit up 20 x 1

Hanging leg raise pike 10 x 1
Hanging leg raise tuck 10 x 1
Decline sit up 10 x 1

Hanging leg raise pike 12 x 1
Hanging leg raise tuck 12 x 1
Decline sit up 12 x 1

Abs rollout 10 x 3
Lying leg raise 10 x 3
Scissor kick 10 x 3

Cardio
Duration - 15 mins
Speed - 9.0 Incline - 2 (9mins)

Diet :

0730 - 1 banana + sausage roll + coffee bean cafe latte, regular, 3 shots, skimmed milk

1300 - little rice + bittergourd + spinach + tofu + baked beans + fish pastes

1600 - vitagen

1930 - 1 apple

2130 - indomee + fried egg + lime juice

2330 - 1/2 green apple