nono dont worry =)

thanks for the link

I'll read it later =D i'm gaming now

>.<
I dont think i changed my pace but....my housing area's uphill....aih....

nvm..will try again another day...may be i went alittle faster at certain point without realising.

14.03.2008

Rested

15.03.2008

Jogged but >.< only 2KM

Slept late...dota...surfing...checking mail.....woke up early but......slept back coz was too tired.

Must jog earlier...it gets too hot around 9.30am LOL


Anyway...I'm attending my colleague's wedding at Cyberjaya later..... This place called Cyberview Gardens Villas.

I'll be staying over at my gf's place...most probably will go to Lembah Kiara to run tomorrow.

I will see if my side stitch will happen again..Hopefully not.



ciaoz for now.

16.03.2008

Went to Lembah Kiara...Jogged.....argh dont want to talk about it. Didnt manage to jog as long as I wanted

I think I'll take a break from running. I'm not saying I'm sick of running but would be taking afew days off to chill.



My plans for tomorrow? I will check out that gym which is behind my office... RM50 a month.

Not sure what to look out for.

I know that they have those huge all in one machine..? not sure about a squat rack >.<

Will let you guys know if I can take some pictures of that gym

my friend said got =D

anyway will check them out later after work before badminton session.

haha thanks bro


I will try out Fitness First for 1 week...my friend will bring me there tomorrow.

I will update you guys later

17.03.2008

8.20am
Breakfast
1 Sandwich: Normal white bread + fish fillet
1 cup of coffee + 2 scoops of milk powder


12.00pm
Lunch
Homecooked fried rice + 1 piece of fish fillet

5.00pm
A little fried rice i left from lunch.

7.00pm - 8.45pm
Badminton.

9.30pm
Dinner
Rice, Veg, Fish...no meat. Potato soup! Yummy

11.00pm
Protein shake ( 2 scopps of whey )


Going to Fitness First IOI mall tomorrow! Unless my friend changes his plan >.<

This post has been edited by metalfreak: Mar 18 2008, 12:23 AM

Haha..Fat right?
ah well...

I see I see


omgggg

my friend told me the barbell itself is 20KG or something?

He told me to lift without weight plates

gg


Fitness First...here I come

I see

My friend will help me out >.< 1st time benching with barbell lolz

ya....jakun i know. I will try out for 1 week

if i feel its nice and can schedule my workout properly I'll join.


I hope they have like may be 3 or 6 months package

I see, from what I heard from my company...if I take the 1 year contract it will be RM150 a month

If I join? its gonna be IOI mall..coz dekat my place..Bandar Puteri

---

Added on March 18, 2008, 5:25 pmoic...okay..I know there wont be such a thing...I'll ask them later anyway lolz


thanks anyway

This post has been edited by metalfreak: Mar 18 2008, 05:25 PM

Er bro..I'm staying at Puchong =) When I'm at PJ...its my gf's place. And sure..would like to workout and gain tips from you sifu.


18.03.2008

8.30am
1 Sandwich: Wholemeal bread + tuna in olive oil + tomatoes + cucumbers
1 cup of coffee


12.30pm
1 Sandwich: Same content as breakfast
A few biscuits
1 cup of coffee


4.30pm
Tea time
1 Sandwich: Same content as breakfast


7.00pm - 9.00pm
Went Fitness First IOI Mall.

omg crowded was nice tho. Chicks? ok lah.. a mix muahahaha..ahem ok back to topic =D

My friend's friend entertained me. Very simple process...no sales crap. Explained to me the package..what I'll get . After that started my doing my own stuff. Here is what I did

Warm up
Ran 5.5KM Average speed oh 8.6kmph? I ran at mostly 9kmph i think..can't remember..anyway....ran 5.5KM lah

After that..rested for a few mins...started weights

Today was Arms, Shoulder and chest

Weights used 25lbs? all in damn lbs.....

Arms
Bicep curls
Hammer curls
Alternate hammer curls

Shoulder
Seated db press
Arnold press

Chest
3 X 3 Barbell itself
2 X 3 Barbell + 10KG (finally...plates in KG!)


Over...FELT GOOD. To join or not to join

>.<

9.30pm
Dinner
Rice, Lots of veg, Fish in tomato sauce + LOTS of onions + POTATO SOUP...abc soup? =D

10.24pm(which is NOW while i'm typing this haha)
I'm going to make my protein shake after this...I haven't taken it after my workout since I had dinner when I got home.

This post has been edited by metalfreak: Mar 18 2008, 10:27 PM

19.03.2008

8.20am
Breakfast
1 Sandwich: Wholemeal bread + Nutriplus Sausage Cheese + tomatoes + cucumbers + eggs
1 Cup of coffee

12.15pm
Lunch


1 Sandwich: Same as breakfast

4.30pm
1 Sandwich: Same as breakfast


Plans later? I hope it doesn't rain...I might wanna run.


OH yesterday's timing on the treadmill....I think it was about 36minutes >.< 0 gradient....

This post has been edited by metalfreak: Mar 19 2008, 01:10 PM

haha sure.. =)

Yeap...checked with the fella edi




anddddd FARK I'm not feeling well

Scrap that running plan for today.

Coughing + sore throat now...can feel the Viral Infection coming

Fark fark fark fark fark

Trust me..I drank ALOT of water. Pee-ed like no tomorrow

Just needed to keep my body cool as well...

going to see doctor later

Quick update:

Still haven't fully recovered.

Down with some cough and flu.



Anyway, I'll be joining a gym at my workplace. It aint that bad. No offense but a lot of niggas working out.

All I want is the equipment so.. ok lah. RM50.

It ain't shitty thatz for sure. its not bad. too bad the office closed at 5.30pm >.<

i took a peep through the glass at the door nia.


RM50 for a month. I'll give it a go.


Ok I'm off now. see ya guys

Man..its been awhile since I updated XD


I'm back!

24.03.2008

8.30am
Breakfast
1 Sandwich: Wholemeal bread + tuna in olive oil + cucumber + tomatoes
1 cup of coffee

12.00pm
Lunch
1 Sandwich: Same content as breakfast + 1 hardboiled egg
A couple of biscuits

3.30pm
Finally!
Registered myself to the gym behind my office. No admin fees. Just daftar and pay RM50 for Month of April.

4.30pm
1 Sandwich: Same as LUNCH

7.00pm - 9.00pm
Badminton


9.30pm
Dinner
Rice, Chicken...and....ling ngau soup =D

This post has been edited by metalfreak: Mar 25 2008, 10:18 AM

Guys....Need some opinion..


I will try this workout routine instead of my previous. My friend's training split...so I will try out


Mondays: Back and Triceps.
Back workout uses abit of biceps right?


Wednesdays: Chest and Biceps
Chest will train the triceps as well? Plus rested on Tuesday..arms will be okay for chest workout.

Fridays: Shoulder and legs

He said this way, recovery of other body parts will be better so I'll give it a shot as well..

I know its his routine but I want to give it a try.

26.03.2008

8.30am
Breakfast
Home cooked mee hoon + meat + eggs

12.20pm
Lunch
Home cooked mee hoon + pork + eggs
Some biscuits

5.00pm
Home cooked mee hoon + eggs.

7.00pm
After resting from ill last week. I managed to run 5KM Clocked at 36' 23"


7.54pm Now as I'm updating this
I'm going to rest...shower then take my protein shake. I think I won't drink the milk immediately from the fridge as it is too cold. I'm leaving it outside for awhile in my shaker while i rest and bathe. I'll mix it with my whey after finished showering


I'll try my best to complete the 10KM run. doesn't matter if I exceeded the time. What will be, will be.

Its just me against me

This post has been edited by metalfreak: Mar 26 2008, 07:58 PM

ic ic

so I guess it seems pretty decent split workout right?

Thanks for the comment bata