WEeeeeeeeeeeeeeeeeeeeeeeeeeee

Went for my check up on Saturday. Doctor said the infection of pneumonia has cleared but still..the cough is because of the "scars" left behind...

The way she explained....for example...if you had a minor cut..the wound heals..but there is a little scar.....so...its something like that...

but the cough is getting better too! I went jogging with my gf during the weekend and everything was okay

Doctor said I go ahead and jog run.....workout...

but of course I wont go straight for a 21KM or some crazy shitz.

Anyway ....WORKING OUT TOMORROW! WOO HOO!!! after so longggggggggggggg
Ahem...working out from home

w'sup bro..haha thanks.

Hopefully, i can leave the office by 5.30pm

Anyway, I'm still following the routine that darkie and my friend helped me designed or comment.

Today will be Back/Triceps/Abs

AND........I will take my protein shake

20.05.2008

As I have been alone for about 3 weeks( i mean my grandma went back Malacca...mum also went back to Sitiawan...). I had to prepare my own food

Today's breakfast and lunch? RAMLY BURGER.
This has been the way I've been cooking my Ramly burger....I steamed all 3 pieces of Ramly chicken burger patty to get the oil out then only fry it. Not sure if you guys do the same.

Anyway, might be bad for me but....does it matter as i'm working out again?
7.50am
Breakfast
Burger: Ramly burger steamed then fried, Carrefour burger bun, cucumber.
1 cup of coffee

12.00pm
Lunch
2 Burgers: Ramly burger steamed then fried, Carrefour burger bun, cucumber.
1 cup of coffee

4.30pm
2 green apples

6.20pm
EDIT: Decided to do Chest, Biceps and abs today

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


Chest
-bench press
-chest fly
-Pushups(failed)

Abs
-10 floor abs crunch
-10 side oblique crunch each side
-10 90-Degree abs crunch(failed...cramps..)
-10 Straight Leg floor ab crunch(failed....didnt do)
-Front Body Bridge for 15 seconds(failed didnt do)


Struggled abit for workout but I guess its because I've been off working out for so long? damn....but I sweated alot....felt really really really good. Its a start at least

My reps are not fixed this time. I did till failure, rest 1 min then do my 2nd set. not sure if its the correct way but was just trying.

7.20pm
Took my protein shake =D

8.00pm
Dinner
Rice(medium), meat: Pork, lots of veg....

This post has been edited by metalfreak: May 20 2008, 07:42 PM

Sorry but i'm cutting and paste this text for later use at home as I just formatted my PC LOL =)


control userpasswords2

http://forum.lowyat.net/index.php?showtopi...&#entry17482445
http://forum.lowyat.net/topic/673602/+80

Some windows stuff. sorry for bumping

hey bro

i workout from home.

22.05.2008

7.50am
Breakfast:
1 cup of coffee and some biscuits

12.00pm
Lunch
2 burgers: Steamed the Ramly burger patty then fry them. 6 pieces of wholemeal bread(3 pieces for each burger), lettuce and some chilli sauce.

7.00pm
Reached my gf's place about 6.50pm..rested ....change...and...
Jogged for about 20mins. Not pushing too much as I'm still coughing =.= sien...its never ending.

8.00pm
Dinner
Brown rice moderate amount, Chicken breast meat cooked with tomato sauce and pineapple, Celery veggie and....soup

Lack of updates as I stayed over at my gf's place during every weekends nowadays


24.05.2008

8.10am
Breakfast:
Home cooked mee hoon
1 cup of coffee


Workout at sister's condo gym

Did legs and back.

I borrowed from my brother in law his workout gloves....feels abit weird...Harbinger and has wrist support....when doing the lat pull down...my grip feels uncomfortable but...i tried to adjust the gloves alittle.

Back
Pull down
1 X 5 60lbs
1 X 5 50lbs (=.= was struggling at 60 alittle...)
1 X 5 60bls?

Cable Row
1 X 5 50lbs
1 X 6 60lbs
1 X 6 60lbs

After cable row...I went back to pull down...

Pull down
2 X 5 60lbs

Biceps
2 X 5 40lbs(struggled abit but tried hard to maintain form at least)

Legs
Leg press
First time doing leg press so went up with the weights realllllllll slow......
1 X 10 60lbs
1 X 10 70lbs
1 X 10 80lbs
1 X 10 90lbs

I know i probably could have gone heavier with the leg press but....I didnt because i wanted to run on the treadmill.

I finished off my workout session by running on the treadmill for about 20mins.


Will update some photos later..

This post has been edited by metalfreak: May 25 2008, 11:33 PM

Here are some pics of the super mini gym











Someone's foot print on the seat


Where i stopped for leg press


Bike.....and...erm..wutz the middle one again...and treadmill.

Yea man

hey bro...was just wondering

When you guys do leg press...erm...Do you like do till failure or a fix set and reps?

I wanted to do till failure but i takut if my legs KO....I know i could have gone heavier.

I forgot to pack my whey with me as I was staying at my gf's place.


Is it okay to do till my legs like ...wobbling? haha

This post has been edited by metalfreak: May 26 2008, 10:07 AM

Hhmmm..just watched some videos for pulldown...wrong form.

I think I went too heavy and tried to force some repetitions.

I'll try to go lighter and a more fluid motion.


BTW, I'm using this as reference

Rey dude..I just started on my Multi Vitamins..anyway..

I haven't been taking my Fish Oil caps...do you think that might help you?

o.O crack sound....better get it checked or something.


And...I might get my 4th tub of whey from you =D let me finish this tub then......I'll get another from you.

After watching the video....his movement damn smooth while mine is like forced...rough....trying hard to maintain form. So i probably go lighter but more reps.

26.05.2008

8.20am
Breakfast
1 Sandwich: Wholemeal bread + tuna in olive oil + cucumbers + tomatoes
1 cup of coffee

12.15pm
Lunch
2 Sandwiches: Same content as breakfast

4.00pm
Tea
4 pieces of biscuits
1 cup of milo

7.00pm
Ran 1KM, felt uncomfortable below the center of ribcage....or stomach...decided to stop and head home.

I'll run more another day...damn..really gotta train back


Going to shower now.

I'll take my protein shake after this.

Haha ic ic. Nice eh his motion...so smooth. I think my brother in law Harbinger glove screwed my grip a little asd the finger part had some rubber or plastic which made me couldn't get a comfortable grip on the bar for pulldown. Also I went too heavy for a better form/motion.

Shall correct it during this Saturday =)

And... I did a mistake...it should be Back and Shoulder..and not Back and Legs on the same day

I get the picture

27.05.2008

8.20am
Breakfast
1 Sandwich: Wholemeal bread + pork chops + eggs with onions + cucumers + tomatoes
1 cup of milo

12.00pm
Lunch
2 Sandwiches: Same content as breakfast

5.30pm
1 packet of biscuits with cream...Munchies i think.
Half a cup of milo

6.50pm
Jogged 2KM. Damn....really gotta train if not I think 5KM pun susah...

I'll rest for 10mins ...shower then I'll take my protein shake(Low fat milk from Dutch Lady + 2 scoops of whey)

Dinner
Rice, "lor bak<== black sauce pork..hehe for those who know" and veg.

28.05.2008

8.20am
Breakfast
Noodles: Broadnoodles + fishcakes + meat...pork I think. and some cabbage

12.00pm
Lunch
Noodles: Same as breakfast + 1 fried egg.

4.30pm
4 Pieces of biscuits + 1 cup of milo

7.00pm
Jogged 2KM@ 14' 36" Damnnit..yesterday was 14' 22"

I'll rest for 10mins ...shower then I'll take my protein shake(Low fat milk from Dutch Lady + 2 scoops of whey)

Dinner
The Usual....


Update: Grandma is back I'm free from cooking yay!

Since I ain't going to gym anymore...I'll be working with my dumbbells and my workout bench at home. Just incase anyone would like to know what I'm doing or WILL be doing...here is the list of my routine...modified from Darklight's suggestion for dumbbells usage haha.

Once again, thanks darklight and everyone else for their previous inputs. Realistically, which days doesn't matter but...at least the muscle group matters to me...

Monday: Back/Triceps/Abs
Back
- DB Deadlift
- Wide Grip Lat Pulldowns
- Seated Cable Rows
- Middle Back Shrugs
- Pullovers

Triceps
- Skullcrushers
- One Arm Triceps Extension
- Seated Triceps Press
- Lying Tricep Extension
- One Arm Pronated Dumbbell Triceps Extension
- One Arm Supinated Dumbbell Triceps Extension
- Bench Dips


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


Wednesday: Chest/Biceps/Abs
Chest
- Around The World
- DB Bench Press
- DB Decline Bench Press
- DB Flyes
- Decline DB flyes
- Incline DB flyes
- Hammer Grip Incline DB Bench Press
- Push Ups

Biceps
- Bicep Curls
- Alternate Bicep Curl
- Prone Incline Curl
- Alternate Hammer Curl
- Alternate Incline dumbbell Curl
- Concentration Curl
- Cross body Hammer Curl


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



Friday: Legs/Shoulders
Legs
- DB Rear Lunge
- DB Squat
- DB Step Up
- Iron Cross.

Shoulder

Anterior Deltoid
- Arnold Press
- Shoulder Press
- Front raise(swing front)
- Shrugs

Lateral Deltoid
-Upright Row (pull up)
-Dumbbell Raise (Pull up, elbows side)

Posterior Deltoid
-Lying Rear Delt Row ( Like bench press but body is facing downwards on bench)
-Lyring Rear Delt Raise ( Like chestfly but body is facing downwards on bench)

Short update =

I m getting lazier

30.05.2008[SIZE=7]

Workout

Shoulder

Anterior Deltoid
- Arnold Press
- Shoulder Press
- Front raise(swing front)
- Shrugs

Lateral Deltoid
-Upright Row (pull up)
-Dumbbell Raise (Pull up, elbows side)

Posterior Deltoid
-Lying Rear Delt Row
-Lyring Rear Delt Raise


Did pure shoulders yesterday.

Will rest for today..Saturday.....did my office work in the morning...when i woke up...haha..so semangat..haven't even brushed my teeth..EARLIER lah.. =.=

Programming...aih

31.05.2008
was at my gf's place since Noon....

about 6.00pm
Jogged for about 20mins around the park.

Dinner
Dinner was some home cooked fried chicken Jagung soup with some herbs
Brown Rice and veggies



This post has been edited by metalfreak: Jun 2 2008, 05:29 PM

Guys...wanna ask something about supper..

I won't say I'm all strict in food but sometimes when i get supper

Its mee goreng + kambing + telur mata kerbau or 2 Ramli burgers


Which one is better? I know both are bad but...sometimes I'm just hungry lol

Alright bros! thanks for the comments.

I'll stick to a protein shake then. always feels nice and full after drinking... but sometimes..may be once a month..I'll indulge in my mee goreng kambing + telur mata kerbau

I'm gonna get my 4th tub soon

I have decided to train hard for this 22.7KM Adidas King Of The Road.
used Runner's World as a training tool.





I will be going back to Sitawan this weekend though but I WILL DEFINITELY RUN while over there.

It will be tough but I'm willing to train for this run.