Date: 05-12-2011 Monday

Cardio
Duration - 45 mins
Speed - 8.5
Incline - 2

Hanging leg raise pike 10 x 3
Hanging leg raise tuck 10 x 3
Decline sit up 10 x 3

Leg tucks 10 x 3
Scissor kick 10 x 3

Diet :

0730 - 2 slices of gardenia wholemeal bread + 2 tbs of jif crunchy peanut butter

1300 - little rice + spinach + tofu + baked beans + chicken + fried egg

1600 - vitagen + pear

2100 - McD nuggets 6pcs

Date: 06-12-2011 Tuesday

Bench press
1 x 10 x 45.0lbs (bars only)
5 x 10 x 50.0lbs

Deadlift
5 x 10 x 50.0lbs

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 10 x 60.0lbs both legs

Cardio
Duration - 45 mins
Speed - 8.5 to 9.0
Incline - 0

Diet :

0730 - 2 slices of gardenia wholemeal bread + 2 tbs of jif crunchy peanut butter + 1 egg white + long black coffee

1300 - nasi lemak + curry chicken + sotong sambal + lime juice

1700 - pear

2130 - lemon juice, ai-yu jelly and white pearls from gongcha

2200 - 2 handful of grapes + 1 slice of fruitcake

Date: 07-12-2011 Wednesday

Cardio
Duration - 45 mins
Speed - 8.5
Incline - 2-4

Hanging leg raise pike 10 x 3
Hanging leg raise tuck 10 x 3
Decline sit up 10 x 3

Diet :

0730 - 2 slices of gardenia wholemeal bread + 2 tbs of jif crunchy peanut butter + long black coffee

1230 - bak kut teh + 1 bowl of rice

2000 - 1 apple + small size of cake with plenty of cream

2200 - 1/2 orange + 1 apple + 5 salted almonds

Date: 08-12-2011 Thursday

Close grip pull down
10 x 3 x 50.0lbs

Wide grip lats pull down
10 x 3 x 50.0lbs

Cable pull down
10 x 3 x 20.0lbs (2x different grip)

Push up
10 x 3 x bodyweight

Cardio
Duration - 45 mins
Speed - 8.5
Incline - 2-4

Leg raise pike 10 x 3
Leg raise tuck 10 x 3
Decline sit up 10 x 3

Diet :

0730 - 2 slices of gardenia wholemeal bread + 2 tbs of skippy crunchy peanut butter + long black coffee

1300 - KFC OR chicken breast 2pcs + mashed potato + bun + sip of pepsi

2000 - 1 apple

2130 - fried carbs + 1 pear

Date: 09-12-2011 Friday

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 70.0lbs single leg
3 x 10 x 70.0lbs both legs

Cardio
Duration - 30 mins
Speed - 8.5 to 9.5
Incline - 0

Leg raise pike 10 x 3
Leg raise tuck 10 x 3
Decline sit up 10 x 3

Diet :

0730 - 1 slice of gardenia wholemeal bread + 1 tbs of jif crunchy peanut butter +coffee bean cafe latte, regular, 3 shots, skimmed milk

1100 - 1 pear

1300 - cold cut beef + double boil chicken soup + cod fish + fried yam + fried rice + longan and fungus desert

2000 - 1 apple

2230 - fried fish ball + fried wanton + chatime yakult green tea with pearls

Date: 12-12-2011 Monday

Cardio (Elliptical)
Duration - 45 mins

Hanging leg raise pike 10 x 3
Hanging leg raise tuck 10 x 3
Decline sit up 25 x 3

Abs roll out 10 x 3
Lying leg raise 10 x 3
Scissor kick 10 x 3

Plank left & right 60secs x 3
Plank middle 60 secs x 3

Diet :

0730 - 2 hard boil eggs + coffee bean cafe latte, regular, 3 shots, skimmed milk

1030 - persimon

1230 - rice + 2 serving of long beans + 2 fried eggs + broccoli

1330 - gongcha green tea with white pearls and foamy white stuff

1700 - 2pcs of lindt 70% cocoa dark chocolate

2200 - maggi goreng + mata kerbau + limau ice

This post has been edited by ChrisGirl: Dec 15 2011, 08:25 AM

Date: 13-12-2011 Tuesday

Cardio
Duration - 30 mins
Speed - 8.5
Incline - 0 to 4

Diet :

0730 - 2 hard boil eggs + coffee bean cafe latte, regular, 3 shots, skimmed milk

1300 - satay + roti jala + curry mutton + cenkodok + pizza + red velvet with plenty of cheese

1915 - 1 apple

1930 - 500ml gatorade

2030 - fish balls

2200 - 2 slices of fruit cake

This post has been edited by ChrisGirl: Dec 15 2011, 08:25 AM

Date: 14-12-2011 Wednesday

Skipping Rope
60 secs skip, 30secs rest x 10

HIIT
Duration - 20 mins
Run Speed - 10.0 (1 min x 9)
Jog Speed - 8.0 (1min x 9)
Incline - 0

Leg raise pike 10 x 3
Leg raise tuck 10 x 3
Decline sit up 25 x 3

Abs rollout 15 x 3

Diet :

0730 - 2 hard boil eggs + coffee bean cafe latte, regular, 3 shots, skimmed milk

1030 - 1 persimmon

1230 - mee siam + fried egg + lime juice

1630 - 1 apple

2100 - steamboat, fish and pork product only

i dont do measurement... but this is almost 2 weeks difference

http://forum.lowyat.net/topic/1936686/+2220

Date: 15-12-2011 Thursday

Cardio
Duration - 45 mins
Speed - 8.5 to 9.0
Incline - 0 to 2

Leg raise pike 10 x 3
Leg raise tuck 10 x 3
Decline sit up 25 x 3

Abs roll out 10 x 3
Lying leg raise 10 x 3
Scissor kick 10 x 3

Diet :

0730 - 2 hard boil eggs + coffee bean cafe latte, regular, 3 shots, skimmed milk

1100 - 1 apple

1230 - 2 half boil eggs + cheese and butter naan + lime juice

1630 - 1 apple

1715 - 2pcs of lindt 70% cocoa dark chocolate

2130 - fried fish balls + luncheon meat + peanut butter puree

Date: 16-12-2011 Friday

Squat
10 x 1 x 50.0lbs
5 x 1 x 70.0lbs
5 x 1 x 90.0lbs
5 x 3 x 100.0lbs

Wide leg squat
5 x 3 x 50.0lbs

Barbell lunges on smith
5 x 3 x 50.0lbs

Leg press
3 x 10 x 70.0lbs single leg
3 x 15 x 70.0lbs both legs

HIIT
Duration - 20 mins
Run Speed - 10.0 (1 min x 9)
Jog Speed - 8.0 (1min x 9)
Incline - 0

Leg raise pike 10 x 3
Leg raise tuck 10 x 3
Decline sit up 25 x 3

Plank left & right 60secs x 3
Plank middle 60 secs x 3

Diet :

0730 - 2 hard boil eggs + coffee bean cafe latte, regular, 3 shots, skimmed milk

1300 - abc soup + half rice + yellow wine chicken + sugar cane

1600 - 1 pear

2000 - 1 apple

2200 - fried fish ball + fried wanton + chatime yakult green tea with pearls

My condition after training


This post has been edited by ChrisGirl: Dec 17 2011, 02:38 PM

first pic - 29/11/11
second pic - 12/12/11
third pic - 16/12/11

Date: 19-12-2011 Monday

Cardio
Duration - 45 mins
Speed - 8.5 to 9.0
Incline - 0 to 2

Leg raise pike 10 x 3
Leg raise tuck 10 x 3
Decline sit up 25 x 3

Abs roll out 10 x 3
Headstand

Diet :

0800 - 1 slice of gardenia wholemeal bread + 1 tbs of jif crunchy peanut butter + RAW cafe latte, 2 shots, organic low fat milk

1100 - 1 apple

1300 - kyros kebab large, mixed meat, extra vege

1630 - 1 pear

2200 - 2 handful of grapes + 4pcs sushi + 1/2 pear

This post has been edited by ChrisGirl: Dec 21 2011, 08:36 AM

Date: 20-12-2011 Tuesday

No workout, got some errands to run

Diet :

0830 - 2 hardboil eggs + RAW cafe latte, 2 shots, soymilk

1100 - 1 apple

1230 - little rice + celery + 1/2 pc luncheon meat + plenty of char siew

2000 - bittergourd and pork noodle

2230 - 2 pcs whisky fruitcake

Date: 21-12-2011 Wednesday

Bench press
10 x 1 x 45.0lbs
5 x 1 x 55.0lbs
5 x 1 x 60.0 lbs
5 x 3 x 65.0lbs

Shoulder press
5 x 1 x 20.0lbs
5 x 3 x 30.0lbs

Front dumbell raise
5 x 1 x 10.0lbs (each hand)
5 x 3 x 15.0lbs

Dumbell alternate bicep curl
5 x 3 x 10.0lbs (each hand)

Close grip pull down
10 x 3 x 60.0lbs

Cardio
Duration - 30 mins
Speed - 8.0 to 9.5
Incline - 0 to 2
Diet :

0830 - 2 hardboil eggs + RAW cafe latte, 2 shots, organic low fat milk

1030 - 1 apple

1300 - 1/4 chicken breast + 1/2 oil rice

1400 - Starbucks toffee nut latte, low fat, grande

1700 - 1 pear

2030 - 2 half boil eggs + lime juice

2200 - 5pcs salted almonds

2230 - 2 heong peah

Date: 22-12-2011 Thursday

Cardio Elliptical
Duration - 15 mins

Diet :

0830 - 2 hardboil eggs + RAW cafe latte, 2 shots, low fat milk

1100 - 1 apple

1230 - dim sum - 2 char siew pau + some loh mai kai + har kau + siew mai + fried rice + HK chee cheong fun + etc...

2100 - rice + long beans + fish + tofu + fried eggs + old cucumber soup

Date: 23-12-2011 Friday

Fasted Cardio
Duration - 45 mins
Speed - 8.0 to 9.5
Incline - 0 to 2

Leg raise pike 30 x 1
Decline sit up 100 x 1

Diet :

1000 - 2 hardboil eggs + 1 apple

1300 - Subway Melts

1700 - Comebuy rose and basil smtg smtg add pearls (large)

2100 - fried fish balls + fried wanton

2200 - 2 pcs whisky fruitcake

Date: 24-12-2011 Saturday

Squat
10 x 1 x 50.0lbs
5 x 1 x 70.0lbs
5 x 3 x 100.0lbs

Wide leg squat
5 x 3 x 50.0lbs

Barbell lunges on smith
5 x 3 x 50.0lbs

Leg extension
3 x 10 x 30.0lbs

Leg press
3 x 10 x 70.0lbs single leg
3 x 15 x 70.0lbs both legs

HIIT
Duration - 20 mins
Run Speed - 10.0 (1 min x 9)
Jog Speed - 8.0 (1min x 9)
Incline - 0

Diet:

0830 - protein shake

1200 - roti telur + limau ice

1600 - sausage platter + bacon pizza + paulaner

1900 - gongcha lemon juice with ai yu jelly and white pearls

Pre and post workout pic


My 10.5inches biceps

Date: 27-12-2011 Tuesday

Fasted Cardio
Duration - 45 mins
Speed - 8.0 to 9.0
Incline - 0 to 2

Leg raise pike 30 x 3
Decline sit up 50 x 3
Side plank 60 secs x 3
Push up 10 x 3

Diet :

0745 - 2 hardboil eggs + Coffee bean americano small, 2 shots

1300 - Penang chi cheong fun + char keoy teow + Asam laksa

1930 - 1 apple

2200 - 2 handful of grapes + 1/4 papaya + some ruffles + sip of white wine

Date: 29-12-2011 Thursday

Cardio
Duration - 45 mins
Speed - 8.5 to 9.0
Incline - 0 to 2

Diet :

0800 - 2 hard boil eggs + coffee bean christmas toffee latte, regular, skimmed milk

1030 - 1 carrot + 1 celery

1230 - rojak mamak + limau ice

1630 - 1 carrot

2000 - 1 apple

2130 - burger ramly ayam special cheese