10.01.2008

Day 1 of the new routine
Chest, Bicep, Lat and Anterior Delts


8.00am
Morning
1 cup of milk + 3 spoon of Nestum

9.15am
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

Anterior Deltoid
-Arnold Press
-Front Raise

Lateral
-Raise
-Upright Row

Chest
-Bench Press
-Chestfly
-Pushups

10.00am
Took my protein shake =D

Gonna take my breakfast after this as post meal.

More updates later.

Jogging in the evening.

This post has been edited by metalfreak: Jan 10 2008, 10:01 AM

11.01.2008

Jogged 1.5KM. It started to drizzle. I just got home.

Done my Abs circuit also..


will take my protein shake soon.



I will try my best to refrain myself for playing late nights dota and sleep by 11pm. I'm following my friend's to and fro from work. I'll reach home pretty late to workout and dinner etc etc.

So I'm thinking of working out or jog in the morning..say 6am wake up...have some Nestum and 2 slices of wholemeal bread with tuna or whatver i have.


Why Nestum? =.= Grandma bising.... DONT buy oat meal when you haven't finished your nestum =.=

This post has been edited by metalfreak: Jan 11 2008, 05:56 PM

14.01.2008

Badminton day

15.01.2008

10.00am
Morning
1 cup of coffee + 1 scoop of milk powder.
1 sandwich: Wholemeal bread + tuna in olive oil + tomatoes + cucumber

5.45pm
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

Anterior Deltoid
-Arnold Press
-Front Raise

Lateral
-Raise
-Upright Row

Chest
-Bench Press
-Chestfly


6.30pm
Jogged 1KM

6.45pm
Took my protein shake =D

I HATE MY f***ING NEW PC


f***ING MACHAUHAI PUKIMAK



NOW can't even boot into Windows PUKIMAK Compu Zone..

---

Added on January 16, 2008, 7:44 pmERROR PAGE_FAULT_IN_NONPAGED_AREA

ntfs.sys

#$%^#$%@#$*^#$%$%$#%#$%

This post has been edited by metalfreak: Jan 16 2008, 07:44 PM

16.01.2008

What a day.

No longer would i be angry with my new pc. I will just pray that things will turn out better. Hopefully compu-zone will be kind enough and do their part in fixing my computer.


In the mean time.


Didnt workout today ever since my pc died when i came back from work. No mood to jog.


11.15pm =D
Took my protein shake.

sleeping soon.

Once again....what luck ...bought a new pc and this is what i get.

17.01.2008

Legs and abs day


9.00am
Lunch
1 Sandwich: Wholemeal bread + 1 fried egg
1 cup of coffee


12.30pm
Lunch
Wan Tan Mee(Medium) + er..."Siew Yok"
1 cup of liong cha.


4.00pm
1 Sandwich: Wholemeal bread + 1 fried egg

6.30pm
Workout
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


Legs
-Squats
-Lunges

Calves
-Calf Raise

Abs
-10 floor abs crunch
-10 side oblique crunch each side
-10 90-Degree abs crunch
-10 Straight Leg floor ab crunch ( I still cant really get my legs to be really up straight..but it works for now)
-Front Body Bridge for 15 seconds

7.05pm
Took my protein shake

18.1.2008

Rested.... my legs.....painful...

19.1.2008

Rested.....my legs..still..very painful

Sent my PC back to lowyat. Ok so they changed the Hard disk. but the AUTO SHUT DOWN still happens.

I have to go back to lowyat tomorrow.....but I have to call them first to see if the technical centre is open.



Never again will i buy things from C-Zone.


heck f*** lowyat. I'll just get my computer from PJ next time. f***ing regret buying from lowyat.

no...I doubt it the temperature. I just tested my new pc again

I manage to install audio driver, latest nvidia driver and latest DirectX 9.0c Nov 2007 release


All these were installed AFTER a CLEAN format.

I'm going back to lowyat tomorrrow. really...f*** C-zone.

If I could curse a million bad words. I would.

---

Added on January 20, 2008, 2:08 amI'm going to sleep now. nothing much to do except bring it back


Seriously...I should have gotten my pc from Petaling Jaya or something...f*** lowyat.


This post has been edited by metalfreak: Jan 21 2008, 11:30 AM

20.1.2008

whoa...my legs finally recovered today. but As you can see...damn freaking busy with PC.

Went back to Lowyat AGAIN.

Went to C-Zone..the technician, called Ah Moo..yes...AH MOO. He kept saying no problem. Fine, I tested infront of him AGAIN. That smarty pants went to the back of the store when my pc auto power off again. Muhtafarker. When i told him he seems to be doubtful.


"Let me speak with the person in charge. I want to change every single hardware".


Proceeded to C-Zone's sales centre..spoke with Ah Boy. Surprisingly..he said "Okay". Note: EVERYTHING is CHANGED. I was so paranoid, I checked every single serial number. Trust me after going back for farking 6 - 7 times, I rather check again and again and again. I have the right to do so.

Previously


NEW SYSTEM


Today is badminton day.

Tuesday shall be Day 3 : back + traps + tricep + posterior delts

This post has been edited by metalfreak: Jan 21 2008, 09:36 AM

21.01.2008

Badminton =)

i forgot to take my protein shake ..

I think i will use back my old routine...dont want to seperate anterior and posterior delts...just shoulder as a whole


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

22.01.2008

Day 3

8.20am
Breakfast
Nasi Lemak + 1 fried egg + daging
1 cup of coffee


12.00pm
Lunch
1 Sandwich : Wholemeal bread + Nutriplus Cheese Sausage
1 cup of tea


5.00pm
1 Sandwich: Same as Lunch

6.30pm
Workout
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


Back
-Bent Over Row

Shoulder
-Arnold Press
-Upright row
-DB raise
-standing military press


Abs
-10 floor abs crunch
-10 side oblique crunch each side
-10 90-Degree abs crunch
-10 Straight Leg floor ab crunch ( I still cant really get my legs to be really up straight..but it works for now)
-Front Body Bridge for 15 seconds

7.20pm
Took my protein shake

23.01.2008

Jogged At a park next to my gf's place. Had a good sweat tho I haven't been jogging lately.

24.01.2008

8.15am
Morning
1 cup of milk + 1 Sandwich: Wholemeal bread + 1 Nutriplus Cheese Sausage

12.00pm
Lunch
1 Sandwich: Normal white bread + tuna in olive oil + cucumbers + tomatoes

4.30pm
Tea
1 Sandwich: Same as lunch


6.30pm
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

Tricep
-Bench Dips

Chest
-Bench Press
-Chestfly
-Pushups

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

7.20pm
Took my protein shake =D

Dinner
Small serving of rice...veg, meat and fish. Normal lah...grandma's home cooked food =)

This post has been edited by metalfreak: Jan 24 2008, 07:24 PM

http://myfittribe.com/jamcoretraining/item...m/handwalk.html

25.01.2008


8.15am
Breakfast
1 cup of coffee + 1 scoop of milk powder
1 Sandwich: Wholemeal bread + tuna in olive oil + cucumbers + tomatoes

12.00pm
Lunch
1 Sandwich: Wholemeal bread + tuna in olive oil + 1 fried egg + cucumbers + tomatoes

4.30pm
Tea
1 Sandwich: Same as lunch

7.15pm
Jogged 1KM only. I felt tired..so didnt go my usual 2KM.


7.32pm
Took my protein shake.


Dinner
As usual =)

26.01.2008
Rested

27.01.2008

Rested

28.01.2008

8.15am
Breakfast
1 cup of nescafe + 1 scoop of milk powder
1 Sandwich: Wholemeal bread + tuna in olive oil + lettuce + tomatoes

12.00pm
Lunch
2 Sandwiches: Same content as breakfast
2 Bananas

I'm currently attending a ABAP Webdynpro training so....I doubt i have time to seperate my meals for tea so I guess I'll whack 2 sandwiches for lunch till Weds...Wednesday is the last day of training

6.30pm
2 Bananas

7.30pm - 9pm
BADMINTON

9.15pm
Fried Kuey Teow with pork~!!! no..not that fried fats but the meat......so far only ate ONE chu yok char (sorry my cantonese isn't that good but is that what its called?)

10.30pm
Gonna take my protein shake!

=D i know its just 1 month after starting my new routine.... >.<

Just to keep track of my own progress as well before i start losing the pictures.

yea...i agree with u >.<

but....I'll see if I'll join any gym or fitness centres this year. Thanks for the advise too


Why aren't I joining any right now? hhhm...good question.

31.01.2008

OPENING CEREMONY FOR MY NEW BALANCE 892~!








7.30am
Jogged 2KM

8.10am
Breakfast
1 Sandwich: Normal white gardenia bread + fried eggs with chicken breast and onions
1 cup of tea + milk powder.


Will update the rest later. =P

This post has been edited by metalfreak: Jan 31 2008, 10:17 AM