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

Love to read what you eat haha.. can I know what's ur height?

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)

Date: 09-02-2012 Thursday

Cardio -Bicycle
Duration - 45 mins

Leg raise pike 10 x 3
Leg raise tuck 10 x 3
Decline sit up 20 x 3

Push up
10 x 3 x bodyweight

Diet :

0800 - 1.0tbsp davidoff espresso

1230 - fried chicken chop with mushroom gravy + fries + lime juice

1330 - 2 hard boil egg white

2100 - 1 carrot + 4 cherry tomatoes

2120 - 3pcs meat ball + uncle bob fried chicken + 1/2 cheese sausage + 12oz Devondale smart plus milk

Date: 10-02-2012 Friday

Bench press
10 x 1 x 45.0lbs
8 x 1 x 65.0lbs
5 x 3 x 75.0lbs

Close grip lats pull down
10 x 3 x 60.0lbs

Wide grip lats pull down
10 x 3 x 50.0lbs

Low row
10 x 3 x 50.0lbs

Triceps pull down
10 x 3 x 30.0lbs

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

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

Abs roll out 15 x 3
Lying leg raise 10 x 3
Scissor kick 10 x 3

Diet :

0800 - 1.5tbsp davidoff espresso

1330 - little rice + fried drumstick + 1 serving cauliflower + fish paste in sweet and sour sauce

1415 - 2 hard boil egg white

2030 - 2 carrots + 5 cherry tomatoes

2130 - 12oz Devondale fat free milk + 4 fried fish ball + 5 fried wonton + 5 fried breaded chicken ball

Date: 13-02-2012 Monday

Deadlift
10 x 1 x 45.0lbs
5 x 1 x 65.0lbs
5 x 1 x 75.0lbs
5 x 3 x 80.0lbs

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

Sumo squat
5 x 3 x 50.0lbs

Leg extension
10 x 3 x 40.0lbs

Leg press
1 x 20 x 100.0lbs
1 x 20 x 120.0lbs
1 x 20 x 140.0lbs
1 x 20 x 160.0lbs

Diet:

0800 - 1.5tbsp davidoff espresso

1230 - little rice + 2pcs luncheon meat + 2 serving of char siew + 1 serving of siew yok + sambal brinjal + celery

1945 - 2 egg whites + tuna in water with cayenne pepper

2030 - chocolate corneto mcflurry

Date: 14-02-2012 Tuesday

Cardio - Eliptical
Duration - 45 mins

Leg raise pike 15 x 3
Leg raise tuck 15 x 3
Flat bench sit up 30 x 3

Push up
10 x 3 x bodyweight

Diet :

0800 - 1.5tbsp davidoff espresso

1300 - Maggi goreng double with sausage + barley

1945 - 2 egg whites + 1 apple

2045 - Pepper lunch rib eye steak + corn + 1 egg + black coffee

Date: 15-02-2012 Wednesday

Bench press
10 x 1 x 45.0lbs
8 x 1 x 65.0lbs
5 x 1 x 75.0lbs
5 x 1 x 80.0lbs

Shoulder press
10 x 3 x 30.0lbs

Close grip lats pull down
10 x 3 x 60.0lbs

Wide grip lats pull down
10 x 3 x 50.0lbs

Low row
10 x 3 x 50.0lbs

Triceps pull down
10 x 3 x 30.0lbs

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

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

Hanging leg raise
10 x 3

Diet:

0800 - 1.5tbsp davidoff espresso

1245 - butter and cheese naan + tandori chicken breast + lime juice

2000 - 2 egg whites + tuna in water with cayenne pepper + 1 carrot

2100 - fruit rojak + grilled bean curd with cucumber and rojak sauce

2130 - 12oz devondale high calcium reduced milk

Date: 16-02-2012 Thursday

Cardio
Duration - 30 mins
Speed - 8.0
Incline - 2 to 4

Plank - 60 secs x 3
Side plank - 60 secs x 3

Diet:

0800 - 1.5tbsp davidoff espresso

1245 - charboil chicken salad with bacon in ranch + nachos with cheese and tomato puree

1345 - gongcha signature green tea with white pearls, no sugar

2000 - 2 egg white + 2 carrots

2130 - fruit rojak + 12oz devondale semi skim milk + 1 small slice of butter cake

Dear Chris Girl........i notice you consume a lot of egg's did you know that pasteurized liquid egg whites are now available in malaysia? do check out www.myeggwhite.com or call 0123902903 for further information...have a great day