hoi dude. squat = primary exercise. this is the first exercise for legs. with maximum weight. then only move on to lunges.

Yo Jones..I just got home hehe

oh haha okay bro lol

I was doing in reverse

yea Rey...

that night after getting my whey...i drove to ss15 to meet up with my friend....
we yum cha-ed till 1.30am...got home around 1.40am

I dota-ed till 3am or 4am I think...can't recall
rofl

i know...4am haha

Hey Reyzai aKa sifu ~ Count me in too ! /gg . I want pawn you muahahahha...

wah all dota kaki in here? damn long time didnt play...dont even know what version already

Good night =)
I guess I'll rest tomorrow...

8.15am
Breakfast: Grandma cooked some bee hoon...some crab sticks and prawns.....and cabbage

11.30am Prelunch
1 Green Apple
1 banana

12.30pm LunchSame as breakfast + 1 chicken breast =)

4.30pm Tea?
1 Banana

5.30pm
1 sandwich: Wholemeal bread + 2 pieces of chicken breast + cucumbers + tomatoes

7pm
Got home from work..#$%#$$@#$#@ jam and drizzle........
My workout routine?
REST



DinnerrrrrrrrrrrRRR?
OMG I saw what my grandma cooked...... well if you guys know what it is in teh chew

"Lor Bak", fried tofu, loads of veg.

but...LOR BAK...OMG..... LOL Anyway ever since i started my fat lost programme....I usually remove the fat layer of the "3 layered pork". I used to eat some of it...except for those really thick fat ones...


Pre Bed?
DOTA

8.10am
Breakfast - A cup of nescafe and a sandwich: Wholemeal bread + tuna in olive oil and onions+ cucumbers + tomatoes

Lunch 12.00pm
2 sandwiches: Same content as breakfast.

4.30pm
1 cup of tea and 4 pieces of biscuits.

6.30pm
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

Legs
-Squats only squats for today.

Abs circuit
-10 floor abs crunch
-10 side oblique crunch each side
-10 90-Degree abs crunch
-5 Straight Leg floor ab crunch: abs felt abit tight after those reps earlier...did 5 only)
-Front Body Bridge for 15 seconds

7.15pm
My Protein shake...finally...finished my first ON whey tub.......






Dinner
As usual....Small amount of rice..and MORE MEAT =) and veg.

I didnt do triceps and back today. Will work on them on Friday. I did legs today.

I feel that my squat is getting better...I'll try to record and post it up to check on my form...I dont care if I get flamed...but we'll see lah..I gotta get the digital camera from my gf dulu..video kualiti lebih baik. K800i's video quality can go fly kite

how u eat ur tub until so clean? @_@

Dunno haha
I scoop my whey with the plastic scoop given....no idea haha....Now that I view the picture again...damn

I wonder why too

i always have one to half scoop left in there. cant scoop it up lol

OH that one...er..i terbalik-kan the tub only against my shaker...
shake shake control the powder when its coming out then walah...clean tub

LOL

8.30am
Breakfast: A cup of coffee and 2 sandwiches: Normal bread + tuna + hardboiled eggs + cucumbers + tomatoes



WORKING FROM HOME.....


I'm down with flu and cough once again....why again? Because I had my cough and flu like afew weeks back. And now its back.
So for today........


REST



F A rking sucks with flu and cough...what a combo........crap

Lol....LETS join the sick lifter group.
dam , more than 1year I never been to see doctor. Lol , when checking back my previous sickness , it was june11 2006 , lol. Exercise ftw.

Metalfreak,

Resting when sick is better than forcing yourself to exercise IMHO.

Hey, at least the doc didn't tell you that you weren't sick enough to warrant an MC. I got that the last time, haha. Went for another doctor for a 2nd opinion.

*PS. Pollution here is very bad too. Probably one of a factor why people get sick every now and then.

Cheers.
Ken

After lunch today..it was so bad...i went to see the doctor and took MC for today and tomorrow.

Just took my medicine..going to sleep soon but...felt like updating LOL

8.30am
Breakfast:
A cup of coffee and 2 Sandwiches: NOrmal bread + tuna in olive oil + onions + cucmbers + tomatoes and 2 hardboiled eggs

12.30pm
Lunch
Porridge and some chicken breast and some fish ball thingy

1.00pm~ 4.00pm
My cough was so bad...almost continuous.....couldn't tahan...Woods Peppermint cough syrup is not doing $hi+. Went to see the doctor

4.40pm
Took my medicine. REST. Slept till 7.50pm

7.50pm
Dinner. Same as lunch but had some rice too. but content was the same..those chicken breast and fish balls.

NOW?
Updating this and going to sleep. The medicine is starting to kick in......good night



F A R K YOU COUGH VIRUS

RESTED the whole day..

Shall resume workout soon...see wat happens tomorrow.

I will concentrate more on losing more body fats starting next week.

Will do HIIT cardio...eat clean as much as i can.

I'll also do my weights workout.



I hope there will be more progress. Rested for 4 days(including tomorrow Sunday).

Monday:
Morning a normal 2KM run
Evening after work I'll do HIIT cardio

Tuesday :
Afterwork I'll do Weight

Weds :
Morning a normal 2KM run
Evening: HIIT cardio

Thursday :
Afterwork: Weights

Friday :
Morning a normal 2KM run
Evening: HIIT Cardio

Saturday :
Rest

Sunday :
Evening: Cardio


I will refrain myself from sleeping late(bye dota) and wake up to jog before work.

What do you think?

ahhh.................back from MALACCA..............


Hopefully I'll able to be lean by end of december or something


Day 1 starts tomorrow.
2KM morning run and HIIT cardio after work.


Please please please do not rain at 5.30pm or 6pm.

GG

7.15am
Alarm... #@$#@4 woke up.

7.25am
Jogged 2km

7.50am
Took my protein shake. The new tub's scoop was buried so deep.... Luckily I still had my old tub next to it....used the old scoop to look for the new one

8.25am
Breakfast:
A cup of coffee and a sandwich: Wholemeal bread + tuna in olive oil + onions + cucumbers.

12.00pm
Lunch:
1 Sandwich: Same content as breakfast

4.30pm
Teatime
1 Sandwich: Same content as breakfast

6.30pm
Jogged 2KM

6.55pm
Took my protein shake.

Dinner is?
MEE SUAH.. =) my mum cooked of course.

Somehow i didnt feel like doing HIIT cardio....
but I timed myself though

Previous 2KM clocked at 13min 26 seconds
This morning was 13mins 06 seconds
This evening which i just ran was 12mins and 58 seconds

Yea...I know its only 2 KM but just wanted to see how long I would take to run 2KM

I know..I'm eating too little for lunch? tea? Yea yea i know but wanna see if I can get lean by end of this year. See how long I'll stick to this routine. I'll still workout, which is tomorrow.

Comments? Critics? Feel free to post.

This post has been edited by metalfreak: Nov 26 2007, 07:03 PM