Date : 26-10-2007 Friday

Run 15 mins
Speed : 6.5 - 8.5

HIIT
4 mins jog, 1 min run x 4
speed : jog = 7.0, run = 11.0

Diet :
0830 - 1 glass of milk + 3 tbsp of oats and 1 cap of fish oil

1030 - salad + some thousand island

1100 - 32g of raisins

1200 - 2 slices of bread + 1 slice of cheese + mayo tuna spread

1400 - finish up the can of tuna left for my sandwich earlier

1900 - salad + some thousand island

2100 - 3.5tbsp of oats + instant mushromm soup

2200 - some salted chicken from pasar malam

This post has been edited by ChrisGirl: Oct 28 2007, 09:22 AM

Date : 27-10-2007 Saturday

Squats
1 x 8 x bodyweight
1 x 5 x 45.0lbs (bar)
1 x 5 x 50.0lbs
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 8 x 26

HIIT
4 mins jog, 1 min run x 4
speed : jog = 7.0, run = 11.0

Swim a couple of laps on a 25m pool

Diet :
0830 - 1 glass of milk + 3 tbsp of oats and salad + some thousand island

1400 - yoshinoya : half rice + beef + salad + some miso soup

1530 - handful of cashew nuts

2100 - few pcs of uncle bob chicken, fruit rojak, taiwan sausages, fried mushroom, glutinous rice +black sesame + peanut in soya bean

Note :
I couln't control my diet on saturday dinner and sunday lunch


This post has been edited by ChrisGirl: Oct 30 2007, 10:20 PM

Date : 30-10-2007 Tuesday

Squats
1 x 8 x bodyweight
1 x 5 x 45.0lbs (bar)
1 x 5 x 50.0lbs
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
1 x 5 x 90.0lbs

Low Row
3 x 10 x 19

HIIT
4 mins jog, 1 min run x 4
speed : jog = 7.0, run = 11.0

Diet :
0830 - 1 glass of milk + 3 tbsp of oats

1200 - 1 slice of bread + 1 can of mayo tuna

1300 - salad + some thousand island

1400 - 1 fuji apple

1600 - quaker granola bar

2100 - 1 whole coconut

1030 - low fat yogurt

Note :
no dinner yet coz fighting with bf

This post has been edited by ChrisGirl: Oct 30 2007, 10:40 PM

why fight with boyfriend until now? lol.

ur deadlift are looking good. hit 95 soon. do a 5lbs increment once it feels easy, put 2.5lbs plate extra on each side.

wait until we meet again i'll check your deadlift form

knowing that u do weight training, u bf still dare to fight with u

hehe actually 90lbs is still bearable will try to increase the weight after a week or something

haha he is never afraid of me... he is super confident that he can pin me down with just one hand... and he has been successfully doing that untill now

Date : 03-11-2007 Saturday

Squats
1 x 8 x bodyweight
1 x 5 x 45.0lbs (bar)
1 x 5 x 50.0lbs
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
1 x 5 x 90.0lbs

Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

back extension
3 x 20 x bodyweight

sit up
3 x 20 x bodyweight

HIIT
4 mins jog, 1 min run x 4
speed : jog = 7.0, run = 11.0

Diet :
0830 - 1 glass of milk + 3 tbsp of oats

1500 - sakae sushi

2030 - soul out
had 1 glass of long island, 1 sakae san pizza and down 1 mug of beer before leaving (penalty for leaving early)

now... how much cardio must i do to burn down all the excess carbs and liquors i have taken

Note :
I forgot to include this earlier... i think its time for me to increase mt speed for HIIT... coz me n noel has been talking inbetween our HIIT LOL not intense enough

This post has been edited by ChrisGirl: Nov 4 2007, 09:48 PM

Oi starving ah you

u mean my lunch and dinner or... the break between my breakfast n lunch... was working out from 1100 till around 1400 i think... suppose to go lunch... but instead went walking around MV with noel and mei li, wanted to go hideki for lunch in one bangsar but not open and the name changed to fukuya LOL... went to bangsar village instead


This post has been edited by ChrisGirl: Nov 4 2007, 09:56 PM

Date : 04-11-2007

Diet :

1200 - buffet lunch at Noble House ate plenty of stuff

2000 - lunch at my dad's frens place
had some rice, vege, squid, tofu and 4 glass of red wine

Note :
Planing to workout next morning... hopefully i can wake up

dont hope. must wake up and train!

Date : 05-11-2007 Monday

Squats
1 x 8 x bodyweight
1 x 5 x 45.0lbs (bar)
1 x 5 x 50.0lbs
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
1 x 5 x 90.0lbs

Lats Pull Down
3 x 8 x 26

Cable Pull Down
3 x 10 x 10

Leg Raise
3 x 10 x bodyweight

incline sit up
3 x 15 x bodyweight

HIIT
4 mins jog, 1 min run x 4
speed : jog = 8.0, run = 11.0

Diet :
0700 - 1 glass of milk + 3 tbsp of oats

1030 - quaker granola bar

1230 - 2 slices of bread + 1 slice of cheese + 1 can of mayo tuna

1600 - lays potato chips

1630 - capsicum + tomatoes

2130 - fish paste noodle

2200 - half cup of yogurt (nestle extra creamy)

This post has been edited by ChrisGirl: Nov 5 2007, 11:17 PM

wat is the roll eyes about... all my hardwork!!!

i think tis about the potato chips LOL WUT

haha... maybe part of the potato chips... but i think part of it is some other stuff

what its gonna be anyway nice fore arm picture lol

wat forearm pic??? the link i sent to you yesterday??? or???

Chris has a lot of testosterone

testosterone is GOOD