03.06.2008

8.30am
Breakfast:
1 bak chang
1 piece of wholemeal bread + chicken breast + tomatoes

12.00pm
Lunch
2 Sandwiches: Wholemealbread + chicken breast + tomatoes
1 cup of coffee

4.30pm
Tea
3 pieces of biscuits...I think I should have taken more

6.20 - 6.40pm
Slept forawhile

7.00pm
Ran 3KM clocked at 21' 20"

7.45pm
Took my protein shake.

Week 2 of training

09.07.2008
Ran 3KM

10.07.2008
Rested

11.07.2008
Speed works 2 X <Don't know the distance> but it was uphill....was tough.

12.07.2008
Rested

13.07.2008
I was at my gf's place. Don't know the distance of 1 complete round of the park but ran for a good 30mins

14.07.2008
This long run was sort of replaced on Friday as I am busy for Saturday.


Monday to Friday's lunch was pretty clean.

Wholemeal bread + either Tuna or chicken breast meat with some cucumer and tomatoes.

I plan to do some weights tomorrow It has been awhile hahaha....and...my whey is finishing

This post has been edited by metalfreak: Jun 14 2008, 11:45 PM

15.07.2008
Workout

Chest
- DB Bench Press
- DB Flyes


Biceps
- Bicep Curls
- Alternate Bicep Curl
- Alternate Hammer Curl
- 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

Minor update

Once again, I don't know the distance I ran but I felt my pace was pretty good and consistent today. Ran for a good 40mins

5.7KM if i do my usual 1KM@7mins...but nevermind that. Felt good anyway

Week 3 of training

17.06.2008

8.20am
Breakfast
1 Sandwich: Wholemeal bread + butter + marmalade jam
1 cup of coffee + 1 scoop of milk powder

12.00pm
Lunch
Nasi lemak + daging + 1 fried egg
1 cup of coffee

4.30pm
6 pieces of biscuits
1 Cup of Milo

6.30pm
Ran 3KM Clocked at 20' 50"

7.20pm
Took my protein shake.


OMFG my whey HABIS! not even 1 scoop and a half. GONE....


I'm getting my 4th tub from Rey tonight. Still 1 of the best price around!

yo dude
I got the program from Runner's World website...called smartcoach.

---

Added on June 17, 2008, 11:24 pmoh..forgot to mention..
Just COD with rey tonight

Rey..looking gggggggggggggoooooooooooooddd. Keep it up man. Good progress.

This post has been edited by metalfreak: Jun 17 2008, 11:24 PM

Yo bro,

Nah..won't bulk. I just want to maintain where I am and just workout and do my runnings. Pretty happy with my size after my fat lost journey.



This post has been edited by metalfreak: Jun 22 2008, 01:49 PM

Progress pic? Not much I guess



Before


After



Before


After





I gotta be more consistent with my workout as well..I've been training with my runnings alot

I'm only working out like once a week now..dang...


Workout

Chest
- DB Bench Press
- DB Flyes


Biceps
- Bicep Curls
- Alternate Bicep Curl
- Alternate Hammer Curl
- Hammer Curl

Week 4 of training...Although I wont be running the half marathon at KOTR....I'll try half marathon at Standard Chartered@ Singapore on 7th December


23.06.2008
Ran 5KM Clocked at 36' 03" ? Can't remember but its 36minutes...was targeting 35mins but oh well...


24.06.2008
Rested

25.06.2008
Ran 4KM clocked at 28' 08". Was abit tired so didn't run that long


26.06.2008?
I plan to workout after office.

27.08.2008

COMPANY TRIP!
Woo hoo!!!!

I'll be at Bali till Sunday babeh....
Sadly, after checking the hotel's website...no gym facilities. The only thing that caught my eye was "Jogging track available"

LOL

=) you're a fast runner too. nice..

As long as we run aight?

I aint a hardcore runner, but will try to join more runs haha

Hard to do runs after working in the office...tiring but on average about 5KM lah...if not 3KM LOL

Haha i know bro

More work to be done haha...at least the losing fats part was sort of successful. I'm still running alot ...working out....but more runnings.

Currently..I'm only working out twice a week...

As my Running schedule is like

Running:
Mon
Weds
Saturday

Workout
Thursday
Sunday

ic bro..wah..fast...thatz why u pancit after 2.4KM but nevertheless..fast =)

Hopefully, I'm able to take nice pics of Bali when i'm there.

Take care guys

none taken Its good that ppl comment. Its their opinion and its up to me whether to accept it or not right? haha


Arms are easy to train(thatz what they all say). But I do workout other body parts as well. If not, it will be like...Arnold's arms on a Gorilla haha

Yea. I haven't been working out as often as last year. I've been running alot.

But I'm still working out twice a week and training for my runs. Wait for the next progress update la bro I just recovered from pneumonia and only been training my runnings ( excuses Hahahahah)

Week 5 Of training? Although I'm not running half marathon for KOTR. I'm still following the time table

30.06.2008
Ran 5KM clocked at 36mins

01.07.2008
Rested

02.07.2008
Ran 5KM clocked at 35mins

03.07.2008
Warmup
- Usual warmup routine
- 5 pushups Slow and nice form. =)

Workout

Biceps
- Bicep Curls
- Alternate Bicep Curl
- Alternate Hammer Curl
- Hammer Curl

Chest
- DB Bench Press
- DB Flyes
- 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

Abs circuit was awesome. NO CRAMPS! I guess my body getting used to it again


Meals for the past 4 days were the pretty clean.
Whole meal bread + tuna in olive oil + cheese + eggs
or Whole meal bread + chicken breast + cheese and eggs

Plans for now? Rest till this Sunday's Siemen's run. My 3rd running even that I've joined so far. Excited as hell.

This post has been edited by metalfreak: Jul 4 2008, 10:35 AM

06.07.2008

Completed Siemens Run 2008!


Da Cert!

Clocked at 1Hour 4 mins!

Very hilly but manage to run all da way...well almost..had to stop and walk towards the last corner at Pertama Complex.

hey bro

After recovering from pneumonia...I tried doing my usual abs routine. can't complete till the end but manage to do lah..cramps came after that but awhile only.

After that, the next session for abs workout was okay. I guess my abs got used to it again.

But you said it has been years???? It took me about 3 sessions for my abs to be "cramp" less when I first started.

dude if the cramp comes..just stand and bend backwards..I do this when cramp comes..always eases the pain =)

I know bro. But Its not that i'm not working out =)
just more running as my target is to do half marathon in December

09.07.2008

8.30am
Breakfast
1 Sandwich: Wholemeal bread + tuna in olive oil + cucumbers
1 Cup of coffee

12.00pm
Lunch
2 Sandwiches: Wholemeal bread + tuna in olive oil + cucumbers + 1 fried egg
1 cup of milo

4.30pm
Food from Tony Romas(is that what its called?)..
Some onion rings, Pasta(2 table spoon?) and bread(very little only )
And...3 pieces of biscuits.
1 Cup of Milo

6.30pm
Workout
Warmup
- Usual warmup routine

Shoulder

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

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

7.20pm
Taking my protein shake now
10 ounces of Dutch Lady Low fat milk + 2 scoops of whey

Today was just Shoulders.

This post has been edited by metalfreak: Jul 9 2008, 07:20 PM

Hhm...I do feel some difference but I wont take any progress pic yet. I want to balance my running and workout sessions now.

I might be doing what I do previously but instead of weights being 3 or 4 times..it shall be my running.


Monday: Run
Tuesday: Weights
Wednesday: Run
Thursday: Weights
Friday:Rest
Saturday: Long run? Actually, I still run about 5KM or so only. or just 30mins run. Why? I have to bring my grandma to the market...afternoon kena teman gf....how to shop after running 10KM? Kaki sakit as hell. Unless, I tell my gf that I'm training for this Saturday and go out on Sunday instead. this is my plan for now if I were to train for long run Saturdays
Sunday: Weights<== at Sister's condo for Back workout....