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
Chris's Getting Fit & Tone Journal, 6 packs?
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 May 25 2008, 09:56 PM
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Senior Member
1,127 posts Joined: Jan 2007 From: KL 
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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 |
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Jun 15 2008, 10:11 PM
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Senior Member
1,127 posts Joined: Jan 2007 From: KL
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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  |
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Jun 22 2008, 07:07 PM
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Senior Member
1,127 posts Joined: Jan 2007 From: KL
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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 |
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Jun 22 2008, 07:35 PM
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Senior Member
3,366 posts Joined: Oct 2005
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QUOTE(ChrisGirl @ Jun 22 2008, 07:07 PM) Date: 21-06-2008 Saturday Hmm, i jog with gradient, 7km/h with 15% gradient, can burn up to 400kcal for 30 mins. Perhaps you wana give it a shot. 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   |
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Jul 6 2008, 09:17 PM
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Senior Member
1,127 posts Joined: Jan 2007 From: KL
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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 |
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Jul 6 2008, 09:24 PM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You 
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my lady is squatting 75lbs man. not bad not bad
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Jul 8 2008, 10:30 AM
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Senior Member
1,127 posts Joined: Jan 2007 From: KL
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QUOTE(jones007 @ Jul 6 2008, 09:24 PM) my lady is squatting 75lbs man. not bad not bad  gonna complete a 3 x 5 x 75lbs next week :  |
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Jul 12 2008, 02:39 AM
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Junior Member
140 posts Joined: Jul 2008
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QUOTE(ChrisGirl @ Oct 25 2007, 09:19 PM) Date : 25-10-2007 Thursday NYUM NYUM NYUM is all i can say!Run 15 mins Speed : 6.5 - 9.5 Squats 1 x 8 x bodyweight 1 x 5 x 45.0lbs (bar) 1 x 5 x 50.0lbs 1 x 5 x 60.0lbs 3 x 5 x 65.0lbs DL 1 x 5 x 65.0lbs 1 x 5 x 70.0lbs 1 x 5 x 80.0lbs Lats Pull Down 1 x 10 x 19 3 x 5 x 26 HIIT 4 mins jog, 1 min run x 4 speed : jog = 7.0, run = 11.0 Diet : 0800 - 1 glass of milk + 3 tbsp of oats and 1 cap of fish oil 1145 - 1 can of teriyaki tuna [attachmentid=317763] my supply for the week perhaps 1300 - salad i added some thousand island (couldn't resist)[attachmentid=317764] Salad i prepared for 3 - 4 days perhaps [attachmentid=317759] 1600 - 3tbsp of oats + instant mushroom soup 2000 - "lok lok" took some meatballs, fishballs, kangkung, century egg and cockles and 1 cap of fish oil sip of milk approximately every 2 hours  Note : 1) Cut my finger real deep when preparing the salad 2) Squat was pretty hard today |
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Jul 20 2008, 10:17 AM
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Senior Member
1,127 posts Joined: Jan 2007 From: KL
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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 |
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Jul 29 2008, 10:10 AM
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Senior Member
1,127 posts Joined: Jan 2007 From: KL
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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 |
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Aug 3 2008, 09:19 PM
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Senior Member
1,127 posts Joined: Jan 2007 From: KL
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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 |
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Aug 10 2008, 12:04 PM
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Senior Member
1,127 posts Joined: Jan 2007 From: KL
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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 |
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Aug 17 2008, 09:55 AM
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Senior Member
1,127 posts Joined: Jan 2007 From: KL
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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... |
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Aug 24 2008, 03:33 PM
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Senior Member
1,127 posts Joined: Jan 2007 From: KL
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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 |
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Aug 31 2008, 09:50 AM
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Senior Member
1,127 posts Joined: Jan 2007 From: KL
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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 |
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Sep 8 2008, 11:10 AM
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Senior Member
1,127 posts Joined: Jan 2007 From: KL
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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 |
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Sep 8 2008, 04:38 PM
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Senior Member
1,479 posts Joined: Jan 2003 From: K.Lumpur
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Mooncake also comes with low sugar?
what;s the point xtina? just makan the real thing and enjoy it ~ |
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Sep 10 2008, 11:29 AM
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Senior Member
1,127 posts Joined: Jan 2007 From: KL
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i dont like it too sweet and i am happier with low sugar
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Sep 14 2008, 12:34 PM
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Senior Member
1,127 posts Joined: Jan 2007 From: KL
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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 |
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Sep 22 2008, 08:39 AM
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Senior Member
1,127 posts Joined: Jan 2007 From: KL
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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 |
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