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

wow... i envy your 6 packs.. i wish to have 6 packs too...

sit up 100 a day can help?

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

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