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 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

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

1300 - pan mee + grass jelly drink

2000 - vege in tofu + corn + coconut juice

2300 - plum wine

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

taman bukit segar or saga?

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

wow..chris girl....noobie here too..gonna start also... will be posting my journal....is it ok to post update... pics?.. without face of course.....(referring to myself...)

ChrisGirl already been here for quite sometime la


Chow

hahaha..ok i take back the "too" .. i mean.. NOOBIE HERE!!

---

Added on February 6, 2009, 9:26 pmso long no update............

This post has been edited by braindead_fr3ak: Feb 6 2009, 09:26 PM

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.

woh..long time no see.suddnly got aktivitie

hey, you're christina, ryte? the one with the super high metabolic rate? we're you with us when i brought you guys into jaya33 TF last time for the gathering?

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

Wei wei ChrisGirl, any recent photos to show ur workout results? I have forgotten how u look like already, hahaha

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