LOL
thatz just suicidal haha

I guess I'll be dotaing all night long
since I can't sleep. I'll work out too after work

At least my new pc is making me happy =D

Time to install Serious Sam 2 muahaha beautiful graphics

I know its not a big deal. but I'm facing it..I feel it

Just abit disappointed.

I'll keep myself occupied later.

I plan to WORKOUT after work...rest..dinner then DOTA till god knows what time


At least my new pc making me happy

Hehe

Anyway thanks for the msg.


okay..trying my luck..anyone wanna sell their barbell? or Ezy bar?> or watever bar

PM me yea?
i might get one this weekend....my brother in law 's father is using the barbell LOL


can't borrow it >.<

This post has been edited by metalfreak: Dec 17 2007, 11:20 AM

Update:

She called me edi lol

I guess she miss me afterall


Rage? Everyone has their own temper. Who doesn't
Raise your voice...foul language....curse that person.. who doesn't when they are angry?

But >.< I love my gf so...I gotta be a punching bag. Told myself last time that if I have a gf...I will try my best not to do what my friend's bf would do. Sometimes they just dont appreciate that they are lucky to have a gf. She is my first gf. Hopefully my last.

Actually, partly it was my fault.

I went to lowyat on Saturday....bought my new pc. And i told her we will go out at night...which in the end we didnt.

So i guess she is mad because of that.


Anyway =D start of a brand new week!@~!~~!~!


Will up my weights on dumbbell from 7.5KG to 9KG.

This post has been edited by metalfreak: Dec 17 2007, 02:19 PM

17.12.2007


8.15am
Breakfast
1 Cup of coffee + 1 scoop of milk powder and some home cooked fried rice and some chicken breast (shreded)

12.00pm
Lunch
Home cooked fried rice.

4.30pm
1 Ramli burger. Yes...1 Ramli burger ayam special(fried egg)

6.40pm
Workedout
Warm Up
- T Hip Rocking
- Balance Ball Back/Shoulder Stretch ( Nope..I got no balance ball....So Just do the movement only haha)
- Quadruped Circles
- Hip Rocking
- Forward Lunge and Forearms In
- Handwalk

Bicep
-Standard curl
-Narrow grip
-Wide Grip

Shoulder
-Arnold Press

Chest
-Bench Press
-Chestfly
-Push ups

Triceps:
-Bench Dips

Abs circuit
-10 floor abs crunch
-10 side oblique crunch each side
-10 90-Degree abs crunch
-0 Straight Leg floor ab crunch
-Front Body Bridge for 15 seconds

I increased weights of my dumbbells from 7.5KG to 9KG and did 3 X 5 of:

Bicep
-Standard curl
-Narrow grip
-Wide Grip
-Alternate Hammer Curl

7.50pm
Took my protein shake

Dinner
Usual...small amount of rice + meat and veg

Pre-bed
I'll take 1 pre bed protein shake =D

Fuh..nearly 2 weeks of not working out. I was back at Sitiawan.

Life Story
Seriously guys..I nearly lost my life in an accident. Happened 23rd of December, last Sunday. Kianweic chatted with me when I was online before i left for Sitiawan.

Chatted with Kianweic, after awhile..packed everything into the car...and started my journey. I was the driver. My mum and sister was in the car as well.


Painful lesson. NEVER never sleep late before traveling. My biggest mistake ever. I got the wrong information and took for granted. I thought my brother in law was driving instead of me, so i stayed up pretty late. So when I was told that he isn't coming in the first place....I was screwed.

Just for a split second, i dozed off. I woke up when my mum said "Why are you moving towards the left". By the time i opened my eyes, the car was going to hit those construction square plastic box. Panic, I jammed the brakes while turning right...I lost control of the car.

Skidded and spun 2 ROUNDS clockwise . After the 2nd spin, I hit an Estima and spun anti clockwise 1 round before coming to a halt.


I really thank God for really protecting me and my family and not to mention other drivers. Imagine if there was a motorcyclist? Another Kancil? or any other car that would had hit me from any direction.

I'm not joking and to think back of what could have happened....I could hardly sleep.

----------------------------------------------------------------------------------------------------------------------

As for my progress for year 2007

Although I've been busy with handling my new pc.....life situation and also traveling back to Sitiawan...all I did pushups and my abs circuit workout.

And also =D Prayed more lolz

This post has been edited by metalfreak: Dec 30 2007, 11:38 PM

Yo Jones how are you?

I just got back from Sitiawan...took my lunch


yea..really must Thank God. guardian Angel watching over me

Okay guys

I'm off to my gf's place soon.

Plan to jog a couple of rounds


Will borrow from my gf her digi cam >.< nak buat progress report ahaha

2008 here i come~!

eh....my forearms ....why the veins so damn visible? got one making it look kinda ugly...okay may be not the vein but something.

I'll take some pictures in afew days time.

Progress picture...

Not sure how far my results are but ....kinda satisfied and still working on it

Don't have a really before workout picture to compare but...December has been bad for me. Not really an excuse but for me...I didn't workout as usual...alot of distractions like handling my new pc( @!#$! #@$@# sucky Asus bad batch of motherboard), and I had to go back to Sitiawan. But at least I did push ups and my abs circuit for a good sweat while back at Sitiawan. Like i said...for me, doing something is always better than not doing anything at all.


Here goes..


November picture?

I just took these pictures afew mins ago. Uplodaded.

Overall results of working out Since August. >.< Currently, my weights are at 9KG per dumbbell....just started with 9KG only. probably train for afew more weeks then up to 10KG










Oh yeah...as I was saying about that weird line at my forearm. Note the yellow circle...sorry la using Paint aje..





This post has been edited by metalfreak: Dec 31 2007, 01:40 PM

uh..erm. Legs..i think..not ready ahaha

Thanks for the comment tho..yea.will keep it up definitely.


*pins up a note on wall: Must do legs workout more often*

uh...forgot to take better pictures but the veins part but...nice meh? LOL

anywayz thanks for all the comments.

Keeps me motivated as well


2008 Here i come =D

Abs are the hardest eh? >.< and I still haven't measured my body fat %

anyone got a caliper that I can borrow?

^^ yea

Must incorporate more legs workout. Honestly, I m lacking in legs workout. only once in awhile....which is bad i know >.<

Sometimes just bored lah...1 day just for pure legs?

Can we do like Legs and upper body? Or just not advisable?

Ah ic ic

Okay then. When it comes to leg workout day..it shall just be legs only then.


Thanks Jones

Yeap =D

got those animated gifs showing those workout you mentioned.
will try to incorporate them.

Okay lah.. I wanna dota abit to chill

See you guys later.

01.01.2008


Jogged a couple of rounds.

2 X 10 push ups

02.01.2008


8.15am
Breakfast
Nasi Lemak + telur goreng + daging (yea..i'm honest heh)

12.00pm
Lunch
Lou She fun

4.30pm
1 Sandwich: Wholemeal bread + tuna in olive oil

7.10pm
Workedout
Warm Up
- T Hip Rocking
- Balance Ball Back/Shoulder Stretch ( Nope..I got no balance ball....So Just do the movement only haha)
- Quadruped Circles
- Hip Rocking
- Forward Lunge and Forearms In
- Handwalk

Bicep
-Standard curl
-Narrow grip
-Wide Grip

Shoulder
-Arnold Press

Chest
-Bench Press
-Chestfly

Triceps:
-Bench Dips

Abs circuit
-10 floor abs crunch
-10 side oblique crunch each side
-10 90-Degree abs crunch
-0 Straight Leg floor ab crunch
-Front Body Bridge for 15 seconds


8.00pm
Took my protein shake

Dinner
Usual...small amount of rice + meat and veg

Pre-bed
I'll take 1 pre bed protein shake =D

04.01.2008


8.15am
Breakfast
1 Sandwich : Wholemeal bread + jam
1 Cup of coffee + 1 scoop of milk powder

12.00pm
Lunch
Carl's Jr: SuperStar Combo (didnt finish the fries...freaking full)

7.10pm
Workedout
Warm Up
- T Hip Rocking
- Balance Ball Back/Shoulder Stretch ( Nope..I got no balance ball....So Just do the movement only haha)
- Quadruped Circles
- Hip Rocking
- Forward Lunge and Forearms In
- Handwalk

Bicep
-Standard curl
-Narrow grip
-Wide Grip
-Alternate Hammer Curls
-Hammer Curls

Shoulder
-Arnold Press

-Military Press ?? only 3 reps...quite hard to do...

Chest
-Bench Press
-Chestfly
-Push ups

Triceps:
-Bench Dips

Abs circuit
-10 floor abs crunch
-10 side oblique crunch each side
-2 90-Degree abs crunch(Failed)
-10 Straight Leg floor ab crunch
-Front Body Bridge for 15 seconds

Question
Which part is military press working on?

8.00pm
Took my protein shake

Dinner
Usual...small amount of rice + meat and veg

Pre-bed
I'll take 1 pre bed protein shake =D

This post has been edited by metalfreak: Jan 4 2008, 08:06 PM

oh? good stuff then =D

hhm...i think should just split my workout =.=. Guess i'm doing it wrongly again.

Day one : chest and arms / abs
Day two : legs
Day three: back and shoulders / abs

ah well.. start over. Okay....Sunday will be....back and shoulders / abs.


Also: How many sets to do? or Just do till failure?

>.<

This post has been edited by metalfreak: Jan 5 2008, 11:02 AM

oh that was some guide given from www.myfittribe.com
the person himself..Jamo.

=D

ic ic..thanks for the guide dude but i gotta find out about those traps, anterior and posterior delts thingy


At least there is some definition going on. Keeps me motivated to tone it even more.

haven't been doing any cardio tho =.= so far this week all weights workout haha.

07.01.2008


8.15am
Breakfast
1 Sandwich : Wholemeal bread + tuna in olive oil + tomatoes + lettuce + cucumber
1 Cup of coffee + 1 scoop of milk powder

12.00pm
Lunch
1 Sandwich: Same content as breakfast

4.30pm
1 Sandwich: Same content as breakfast.

7.20pm - 9.10pm
Badminton

9.30pm
Reached home

Dinner
Usual...small amount of rice + meat and veg

Pre-bed
I'll take 1 pre bed protein shake =D

This post has been edited by metalfreak: Jan 7 2008, 10:33 PM