As adviced from Noel and Jones, i've decided to start my diet n workout journal from today

Date : 07-10-07 Sunday

Warm up - 15 minutes slow jog

Squats
1 x 6 x bodyweight
1 x 5 x bar
1 x 5 x 50.0lbs
1 x 5 x 60.0lbs
1 x 5 x 65.0lbs

DL
1 x 5 x 65.0lbs
1 x 5 x 95.0lbs

Lats Pull Down
3 x 10 x 23

Leg Raise
10 x 5

HIIT
4 mins jog, 1 min run x 4
speed : jog = 7.5, run = 12.0

Cooldown
jog 30mins
speed : 7.0 to 7.5

Diet
Breakfast - Quaker Oats granola bar
No lunch
Tea - Sunkist Orange + some pringles + half packet of prawn crackers (edited : requested from noel)
Dinner - brown rice, duck, vege, fruits, a sip of whisky

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I dunno where i started off but this is my current stat taken on 31/12/2011


This post has been edited by ChrisGirl: Dec 31 2011, 06:40 PM

I cannot resist posting what i had for lunch just now nine pieces in total


but how many hours of cardio is there and not forgeting to mention that it'll be postponed till next week

Date : 20-10-2007 Saturday

Run 30 mins
Speed : 6.5 - 9.5

Squats
1 x 6 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
2 x 10 x 26

Leg Raise
10 x 3

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

Notes :
Feeling real tired after running for 30mins...
My knee was kindda painful when i attempt squating... hurt even more after HIIT

running the 1st 15mins at the 9.5 was still ok but towards 20mins i was breathing heavily dy... felt real tired after that... after weight training feel real tired to do HIIT...

but my concern is that my knee... its starting to hurt not really sure why...

whoops too eager to run dy got over excited once i step on the cardio machine n start running like noobdy's business

it has been approximately more than a week my knee is giving me some problem... sometimes it can make some crackling sound, and squating seems painful really need to to check on my form dy... i did some bodyweight squat at home sometimes...

run... last time i used to run alot... but i dun seem to face this problem...

i think i injured my knee once many many years back, but it was nothing serious...

huh... i need to start my pill popping ????

nooooo~

uhm fish oil is for joints i didnt know that... i am taking it for a healthy heart

1 after breakfast another 1 after dinner

Date : 25-10-2007 Thursday

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

my supply for the week perhaps

1300 - salad i added some thousand island (couldn't resist)


Salad i prepared for 3 - 4 days perhaps


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

This post has been edited by ChrisGirl: Oct 25 2007, 09:22 PM

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

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

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

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!!!

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

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

testosterone is no good for a girl!!! testosterone is for man...