Yea =D what to do...needed a bench =D can't wait to start using it on Monday

Didnt do much today....but I went for the Terry Fox Run in the morning.

8.10am
Breakfast - A cup of nescafe and a sandwich: Wholemeal bread + Tuna in Olive oil cooked with onions and chili sauce + cucumbers

11.30am
1 Green Apple

Lunch 12.00pm
1 Sandwich - Wholemeal bread sandwich..same as breakfast

3.30pm
1 Green Apple

4.30pm
My 2nd sandwich with the same content as lunch and 1 more banana

5.30pm
1 Kiwi

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

Tricep
-Skullcrushers
-Tricep Extension
-Tricep Dips Finally...using my new bench

Shoulder
-Seated Dumbbell Press
-Shoulder Shrug

Back
- Bent-Over Row

Chest
-Bench Press =D really on a bench now hahaha
-Push Ups

Abs circuit
-10 floor abs crunch
-5 side oblique crunch each side
-5 90-Degree abs crunch
-5 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 12 seconds

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

This post has been edited by metalfreak: Nov 5 2007, 07:11 PM

yea..kinda little i know.will change it soon..probably add some chicken breast...but wait till I buy some during the weekends when i bring my grandma to the market or something.

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Added on November 5, 2007, 8:12 pmalso eating fruits in between might not be enough but its just for now i guess

will eat MORE =)

This post has been edited by metalfreak: Nov 5 2007, 08:12 PM

Rest day hehe

8.10am
Breakfast - A cup of nescafe and a sandwich: Wholemeal bread + Tuna in Olive oil cooked with onions and chili sauce + cucumbers

11.30am
1 Green Apple

Lunch 12.00pm
1 Sandwich - Wholemeal bread sandwich..same as breakfast

3.30pm
1 Green Apple

4.30pm
My 2nd sandwich with the same content as lunch and 1 more banana

5.30pm
1 Kiwi

6.30pm
SLEPT TILL 7.40pm

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

EDIT:
7.15am:
Woke up

7.25am:
Jogged 2KM =D yea..was on empty stomache


8.10am
Breakfast - A cup of milo and a sandwich: Wholemeal bread + chicken breast cooked with onions and chili sauce

Lunch 12.00pm
Home cooked Spaghetti + a slices of chicken breast

4.30pm
My sandwich: Wholemeal bread + chicken breast + 2 hardboiled eggs

I WAS BUSY TILL I FORGOT TO EAT MY KIWI...and yes..its still in the office's fridge

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

Tricep
Tricep Dips

Shoulder
-Seated Dumbbell Press
-Arnold Press? Is this under shoulder?

Back
- Bent-Over Row

Chest
Bench Press

While working out...my friends came over for the steamboat...
I FORGOT TO DO MY ABS WORKOUT

I feel shitty now....

I'll do my 2KM run and my abs circuit workout tomorrow. I PROMISE!

DINNER?
STEAMBOAT@Home

This post has been edited by metalfreak: Nov 8 2007, 11:07 PM

Was out the whole day =D

Jogged about 25mins at a park near my gf's place.

Dinner was good though
Brown rice...slightly more than usual, Chicken breast, veg and some fish =D

True bro =D

gotta chill but =.= abit tak puas for not completing my routine haha

I didnt tell my grandma to prepare some meat for my extra meals or lunch. I'll let her know next week =) and shop for more chicken breast haha

Anyway...here is my stuff for today

8.10am
Breakfast - A cup of nescafe and a sandwich: Normal white bread + Tuna in Olive oil cooked with onions and chili sauce + cucumbers

Lunch 12.00pm
1 Sandwich - Normal bread sandwich..same as breakfast + 1 Kiwi

4.30pm
My 2nd sandwich with the same content as lunch

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

Tricep
-Tricep Dips


Shoulder
-Seated Dumbbell Press
-Shoulder Shrug

Back
- Bent-Over Row

Chest
-Bench Press


Abs circuit
-5 floor abs crunch
-10side oblique crunch each side
-5 90-Degree abs crunch
-5 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 12 seconds

Legs
-Lunges
-Side Lunges

I know its bad to combine both legs and upper body. But I'll see how it goes. its about 2 X 5 reps only....for both lunges and side lunges.

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

oh..coz =D ran out of wholemeal bread that day >.< I forgot to buy...

but rice...usually white rice...I'll buy brown rice soon


I've bought 2 packs of chicken breast, 1 pack of Aussie Beef and 2 cans of Tuna in Olive Oil(yea i know..OIL)

I plan to bring spaghetti + either beef or Chicken breast for lunch...then problaby for my 3rd meal of the day(tea time or pre workout meal<== 2 hours before i workout..is it okay?) I'll eat my wholemeal bread with my chicken breast or beef


How is it? any comment?

[b]10th Of November

Forgot to update yesterday...was busy hehe..

Lunch was noodles....home cooked..

Rested...didnt do any exercise hehe...

Dinner was Pizza Hut

Not bad...Set Meal Sensasi for 2 person RM16+ after tax haha
2 Mushroom soup + 1 garlic bread + 2 glasses coke.
Ocean Tuna Pizza and Thai Chicken Pizza....just nice for 2 person. Each pizza nicely split into 4 pieces


_______________________________________________________________________________________________________________

11th Of November

Went to church at 9.30am.

Anyway here is what I did/ate.


11.am
Brunch? 2 Sandwich: White bread + Tuna in Olive Oil + cucumber + tomato and 1 fried egg. yea.. FRIED =.=
5 Slices of bread by the way >.<

* I played Condition Zero deleted scenes HAHA*

2.30pm
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

Tricep
-Tricep Dips


Chest
-Bench Press
-Incline Dumbbell Fly


Abs circuit
-10 floor abs crunch
-10 side oblique crunch each side(Previously was just 5 reps)
-5 90-Degree abs crunch
-5 Straight Leg floor ab crunch
-Front Body Bridge for 12 seconds

3.00pm
Took 1 banana and my protein shake *heavenly Double Rich Choc*

3.40pm
Small amount of fried rice + "Lor Bak"(er....its some brown gravy pork...not the one u find at hawker stall where its those taiwan sausage) and some "tau pok".

I'll update later...I plan to go jogging later in the evening with my gf near her place.

Update: Was drizzling =.= didnt manage to jog.

This post has been edited by metalfreak: Nov 12 2007, 12:19 AM

oh nolar..I was with my gf ler.. =.=
u tot i order the set for 2 for myself haha

Yea i know T.T

shall watch my meals towards the next few days hehe

I didnt manage to jog in the evening yesterday....was drizzling.

whoa..hardcore

anyway I dont think I'll ever do that haha >.<

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Added on November 12, 2007, 12:37 amGood Night =)

This post has been edited by metalfreak: Nov 12 2007, 12:37 AM

Hhm...yea my hair is alittle messy...no..I wasn't naked =.=
Just finished working out at that time.

hehe I just recovered from flu and @#$%@#$#@!@# cough.
I mean flu was last month. Cough was November..

Anyway...I rathar not risk it.

Hope u get well soon.

eheh =D thanks dude.

I will take some other pics later...end of the month or something. >.<

but loving my tummy hehe...getting leaner edi...tummy getting smaller

hey Disciple..thanks =) appreciate it..hehe

Where got chubby?
LOL looks big!

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Added on November 12, 2007, 4:10 pmhey when you do squats right....

how do you keep your feet 100% on the ground? LOL i tried but can't seem to do it.. >.<


This post has been edited by metalfreak: Nov 12 2007, 04:10 PM

http://www.exrx.net/WeightExercises/Gluteu...us/DBSquat.html

I mean like that..feet really on the ground..

Or it takes time?

yea yea..my heel keeps getting up

er you mean step on the weight with the front section? to keep the heel down?