Date: 30-12-2011 Friday

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 1 x 50.0lbs
5 x 3 x 60.0lbs

Leg extension
1 x 10 x 30.0lbs
3 x 10 x 40.0lbs

Leg press
3 x 8 x 80.0lbs single leg
3 x 15 x 80.0lbs both legs

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

Dumbell alternate bicep curl
5 x 1 x 10.0lbs (each hand)
5 x 3 x 15.0lbs

Close grip pull down
10 x 3 x 60.0lbs

HIIT
Duration - 20 mins
Run Speed - 10.0 to 11.0 (1 min x 9)
Jog Speed - 8.0 (1min x 9)
Incline - 0

Abs roll out 15 x 3
Lying leg raise 15 x 3
Scissor kick 20 x 3

Diet:

0800 - 2 hard boil eggs + coffee bean christmas double choc mint, regular, skimmed milk

1030 - 2 celery

1230 - Oldtown spicy chicken chop + half rice + 1 set of toast + rootbeer float

1600 - 1 carrot

1730 - 1 apple + 1 carrot

2130 - fried fish ball + fried wanton

2200 - 1 big piece of whisky fruitcake

This post has been edited by ChrisGirl: Dec 31 2011, 06:13 PM

Date: 03-01-2012 Tuesday

Skipping Rope
60secs x 10 sets with 30secs rest in between

Cardio Elliptical
Duration - 30 mins

Diet :

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

1030 - 1 celery + 1 carrot

1230 - Rojak mamak + ayam goreng

1700 - 1 carrot + 1 apple

2200 - 12oz skim milk + 2pcs sushi + 1 big piece of smoke pork leg ham

Date: 04-01-2012 Wednesday

Squat
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 1 x 50.0lbs
5 x 3 x 60.0lbs

Leg extension
3 x 10 x 40.0lbs

Leg press
1 x 10 x 70.0lbs single leg
1 x 20 x 70.0lbs both legs

2 x 10 x 80.0lbs single leg
2 x 20 x 80.0lbs both legs

HIIT
Duration - 20 mins
Run Speed - 10.0 to 11.0 (1 min x 9)
Jog Speed - 8.0 (1min x 9)
Incline - 0

Diet:

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

1000 - 2 celery + 2 carrot

1230 - maggi goreng + ayam goreng + telur mata kerbau + limau panas

1630 - 1 apple

2200 - 12oz low fat milk + 2 handful of grapes

2300 - 5 almonds

Date: 05-01-2012 Thursday

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

Deadlift
5 x 3 x 65.0lbs

Shoulder press
5 x 3 x 40.0lbs

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

Dumbell alternate bicep curl
5 x 1 x 10.0lbs (each hand)
5 x 3 x 15.0lbs

Close grip pull down
10 x 1 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

1000 - 1 carrot + 2 celery + 1 yellow capsicum

1300 - Korean stone rice, beef (Bimbibap)

1630 - 1 apple

2130 - 12oz skimmed milk

2200 - half packet of fruit rojak

2300 - peanut puree

Date: 06-01-2012 Friday

Cardio
Duration - 45 mins
Speed - 8.5
Incline - 2

Leg raise pike 1 x 20
Leg raise tuck 1 x 20
Side plank 2 x 60 secs

Leg raise pike 1 x 15
Leg raise tuck 1 x 15
Side plank 2 x 60 secs

Leg raise pike 1 x 10
Leg raise tuck 1 x 10
Side plank 2 x 60 secs

Diet :

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

0930 - 1 carrot + 1 capsicum

1100 - 2 carrots

1230 - Yut Kee: 1/2 pork bread + 1/2 chicken chop + 1/2 pork chop + 1pc roast pork + 1/2 hailam mee + iced coffee (with condensed milk)

1945 - 1 apple

2200 - 2 pcs marble cake

2230 - fried fish ball + diet root beer

Date: 09-01-2012 Monday

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

Wide leg squat
5 x 1 x 50.0lbs
5 x 3 x 55.0lbs

Barbell lunges on smith
5 x 3 x 60.0lbs

Leg extension
3 x 10 x 40.0lbs

Leg press
3 x 10 x 80.0lbs single leg
3 x 20 x 80.0lbs both legs

Diet :

0800 - 2 hard boil eggs + 1 carrot + coffee bean cafe latte, regular, 3 shots, skimmed milk

1030 - 1 carrot + 1 yellow capsicum

1300 - Nasi lemak + curry chicken + sotong sambal + 1/2 hardboil egg

1700 - 1 apple

1800 - 1 pc lindt 70% dark chocolate

2130 - 2 roti boy

2230 - 2 pcs sushi + 12oz skimmed milk

Date: 11-01-2012 Wednesday

Skipping Rope
60secs x 10 sets with 30secs rest in between

Leg raise pike 30 x 3
Decline sit up 30 x 3

Diet :

0800 - 2 hard boil eggs + coffee bean cafe latte, regular, 3 shots, skimmed milk

1030 - 2 carrots + 1 yellow capsicum

1300 - Nandos 1/4 hot peri, breast + coleslaw + potato salad

1400 - Gongcha green tea with white pearls, no sugar

1700 - 1 apple

1745 - 1 pc lindt 70% dark chocolate

2130 - Maggi goreng + mata kerbau + limau kosong

Date: 12-01-2012 Thursday

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

Leg raise pike 15 x 3
Decline sit up 30 x 3

Diet :

0800 - 2 hard boil eggs + coffee bean cafe latte, regular, 3 shots, skimmed milk

1030 - 2 cucumber + 1 small tomato

1300 - chicken rice + 1/4 chicken breast

1400 - starbucks cafe mocha, grande, 2 shots, low fat milk

1730 - 1 small tomato

2130 - some asam laksa + tau foo far with brown sugar

2230 - some fruit rojak

Date: 13-01-2012 Friday

Bench press
10 x 1 x 45.0lbs
5 x 1 x 65.0lbs
5 x 3 x 70.0lbs

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

Barbell lunges on smith
5 x 3 x 60.0lbs

Leg extension
3 x 10 x 40.0lbs

Leg press
3 x 10 x 80.0lbs single leg
3 x 20 x 80.0lbs both legs

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

Diet :

0800 - 2 hard boil eggs + 1 carrot + coffee bean cafe latte, regular, 3 shots, skimmed milk

1030 - 1 carrot + 2 celery

1230 - minute steak + whole potato + mushrooms + pudding + small slice of green tea cake

1700 - 1 carrot

2000 - 1 apple

2230 - 12oz skimmed milk + some roast pork (siu yok) + handful of grapes

Date: 16-01-2012 Friday

Bench press
10 x 1 x 45.0lbs
5 x 1 x 65.0lbs
5 x 3 x 70.0lbs

Deadlift
5 x 1 x 65.0lbs
5 x 3 x 70.0lbs

Dumbell alternate bicep curl
10 x 1 x 10.0lbs (each hand)
5 x 3 x 15.0lbs

Front dumbell raise
15 x 3 x 10.0lbs (each hand)

Push up
15 x 3 x bodyweight

Skipping Rope
60secs x 10 sets with 30secs rest in between

Diet :

0800 - 2 hard boil eggs + 1 carrot + coffee bean cafe latte, regular, 3 shots, skimmed milk

1030 - 1 carrot + 2 celery + 1 small tomato

1230 - Nasi briyani + ayam masak merah (breast) + ladies fingers with plenty of curry + 2 servings of long beans + omelette + limau ais

1600 - 1 apple

2000 - 2 pcs of butter cookies

2215 - 12oz low fat milk + 3 pcs of sushi

2300 - 1 orange

Date: 17-01-2012 Tuesday

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 30 x 3

Push up
10 x 3 x bodyweight

Diet :

0800 - 2 hard boil eggs + davidoff espresso + 1 carrot

1000 - 1 carrot + 9 cherry tomatoes

1230 - honey mustard grilled chicken + pasta + 1 pc lamb + 1 carrot cupcake with cream cheese

1700 - 1 apple + 5 pcs of butter cookies

2130 - 2 half boil eggs + 1 set of kaya and butter toast

2230 - 1 orange

Current condition

Date: 18-01-2012 Wednesday

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

Sumo squat
5 x 1 x 50.0lbs
5 x 3 x 60.0lbs

Barbell lunges on smith
5 x 3 x 60.0lbs

Leg extension
3 x 10 x 40.0lbs

Leg press
3 x 10 x 80.0lbs single leg
3 x 20 x 80.0lbs both legs

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

Diet :

0800 - 2 hard boil eggs + davidoff espresso + 1 carrot

1000 - 1 carrot + 1 cucumber

1300 - fried rice + fried chicken + teh tarik

1700 - 1 apple

2100 - 3/4 chicken prosperity burger + some fries + sip of orange mcfizz

Date: 19-01-2012 Thursday

Deadlift
5 x 1 x 65.0lbs
5 x 3 x 70.0lbs

Front dumbell raise
10 x 1 x 10.0lbs (each hand)
15 x 3 x 10.0lbs (each hand)

Dumbell alternate bicep curl
10 x 1 x 10.0lbs (each hand)
5 x 3 x 15.0lbs

Close grip pull down
10 x 3 x 60.0lbs

Wide grip lats pull down
10 x 3 x 50.0lbs

Tricep pull down
10 x 1 x 20.0lbs
10 x 3 x 30.0lbs

Cardio - Bicycle
20 minutes

Diet :

0800 - 2 hard boil eggs + davidoff espresso + 1 carrot

1000 - 1 carrot + 1 cucumber

1300 - Secret Recipe chicken cordon bleu + 1/2 capucino cheese cake

1700 - 1 huge crystal peal

2130 - peanut puree + 1/2 luncheon meat + 4 cherries

2215 - 1/2 pack fruit rojak

Date: 28-01-2012 Saturday

Squat
10 x 1 x 66.0lbs
5 x 1 x 88.0lbs
5 x 1 x 99.0lbs
5 x 3 x 110.0lbs (PR)

Sumo squat
5 x 2 x 44.0lbs

Barbell lunges on smith
5 x 3 x 44.0lbs

Leg extension
3 x 10 x 40.0lbs

Leg press
3 x 8 x 80.0lbs single leg
3 x 15 x 80.0lbs both legs

Front dumbell raise
10 x 1 x 11.0lbs (each hand)
5 x 3 x 16.5.0lbs (each hand)

Dumbell alternate bicep curl
10 x 1 x 11.0lbs (each hand)
5 x 3 x 16.5lbs

Diet :

0830 - 8oz unsweetened organic almond with + 1 scoop of protein powder

1200 - 8oz unsweetened organic almond milk

1230 - 10pcs of bees comb cookies

1300 - mee suah + fish paste + fish maw + vege

1330 - 2 mandarin oranges

1430 - 1 can coke light + 2 heong peah

1600 - 2pcs of dried meat

2100 - l2tbs rice + steam fish + pork ribs + long beans +prawns

Note:
In case anyone is wondering, from 1st day to 3rd day of CNY i did fasted cardio of approximately 1 hour at Ketumbar hill
Daily diet is pretty much similar to above

Date: 02-02-2012 Thursday

Cardio
Duration - 45 mins
Speed - 8.0 to 8.5
Incline - 0 to 3

Leg raise pike 10 x 3
Leg raise tuck 10 x 3
Decline sit up 30 x 3

Diet :

0800 - 2 hard boil eggs + davidoff espresso + 8oz organic unsweetened almond milk + 1 carrot

1000 - 2 carrots + 1 cucumber

1300 - 1/2 nasi lemak + curry chicken thigh + sotong sambal + 1/2 half boil egg + lime juice

1645 - 1 pear

2130 - 12oz skimmed milk

2200 - 5 pcs sushi

Date: 03-02-2012 Friday

Bench press
10 x 1 x 45.0lbs
8 x 1 x 65.0lbs
5 x 3 x 70.0lbs

Front dumbell raise
10 x 1 x 10.0lbs (each hand)
15 x 3 x 10.0lbs (each hand)

Dumbell alternate bicep curl
10 x 1 x 10.0lbs (each hand)
5 x 5 x 15.0lbs

Close grip pull down
10 x 3 x 60.0lbs

Wide grip lats pull down
10 x 3 x 40.0lbs

Tricep pull down
10 x 3 x 20.0lbs

Cardio - Bicycle
45 minutes

Diet :

0800 - 2 hard boil eggs + davidoff espresso + 8oz organic unsweetened almond milk + 1 carrot + 1 medium size tomato

1000 - 1 carrot + 1 medium size tomato + 1 cucumber

1300 - little rice + 2 servings or cauliflower + 1 serving of thai fried chicken + 3 pcs of fish paste with tomato sauce + 1 fried egg

1700 - 1 apple

2100 - wantan noodle with 3 sui kao


Sky.live: I am 155cm only

Date: 04-02-2012 Saturday

Cardio
Duration - 45 mins
Speed - 8.0
Incline - 0 to 3

0815 - 8oz organic unsweetened almond milk + 1 small slice of dried meat

1045 - Starbucks cafe latte grande, extra shot, organic soy milk

1145 - fish paste meehoon + barley with gingko

1400 - 1 packet of chrysanthemum + 10pcs of honey comb cookies + almond with maltose cookies

1800 - 1 big bowl of barley with gingko and winter melon

2100 - steam fish + long beans + steam 3 type of eggs + fried prawns + 1 glass of red wine

Date: 06-02-2012 Monday

Fasted Cardio @ Ketumbar hill
Duration - 45 mins

1300 - 8oz organic unsweetened almond milk + 10 cherry tomatoes + 1 large carrot + 1/2 coral lettuce green and purple + 2 tbsp balsamic vinegar + 1 hard boil egg

1500 - 1 apple + 5 strawberry wafer stick + 1 macau almond biscuit

1800 - 5 peanut biscuit

2030 - half rice + 1 serving curry chicken + 1.5 potato + 1 serving spinach + 1pc kuih bakul

Date: 07-02-2012 Tuesday

Fasted Cardio @ Ketumbar hill
Duration - 30 mins

0930 - 1 slice of papaya

1000 - 1 hard boil egg + 1 pc gardenia wholemeal bread + 1 tbsp of waitrose peanut butter

1200 - 8oz organic unsweetened almond milk + 1 medium size tomato + 1/2 large size carrot + 1/2 apple +1/4 coral lettuce green and purple + 1 tbsp balsamic vinegar

1500 - Starbucks cafe latte grande, extra shot, organic soy milk

2045 - dragon fruit + medium rare sirloin steak + mashed potato + coleslaw

Date: 08-02-2012 Wednesday

Deadlift
10 x 1 x 45.0lbs
8 x 1 x 55.0lbs
6 x 3 x 75.0lbs

Dumb bell lunges
5 x 1 x 20.0lbs (each hand)
5 x 2 x 25.0lbs

Leg extension
10 x 5 x 40.0lbs

Leg press
1 x 20 x 90.0lbs
1 x 20 x 110.0lbs
1 x 20 x 130.0lbs
1 x 20 x 140.0lbs
1 x 20 x 150.0lbs
1 x 20 x 160.0lbs

Diet:

0800 - 1.5tbsp davidoff espresso

1230 - 2 hard boil egg white

1300 - pepper lunch rice with double beef serving

1345 - Gongcha singnature milk green tea with white pearls

1800 - 2 servings of yee sang

2100 - 2 carrots + 6 cherry tomatoes

2130 - 12oz skimmed milk + 200grams or processed meat (hams, sausages, etc)