Update:

Workout
Back

Pulldown
1 X 10 X 60lbs
2 X 10 X 70lbs
1 X 5 X 80lbs

Seated Cable Row
1 X 10 X 60lbs
1 X 5 X 70lbs
1 x 10 X 50lbs

Took my protein shake

Lunch...abit of everything
Char Keuy Teow, Prawn Noodle, and Thai Fried Rice
1 Cup of teh peng.

The hawkers at Section 17 OWNS!

---

Added on August 16, 2008, 4:36 pmsome stupid idiots spoiled the leg press machine =.=
the cable came out of the roller and got stuck between the gear...
@#%$%^#$$#@$

This post has been edited by metalfreak: Aug 16 2008, 04:36 PM

I ran last Saturday and was comfortable but as soon as I hit about 4KM, I started to feel pancit.

I'll try incremental instead of blasting one whole shot trying 10KM lol Silly me =P

I'll try to run 5KM this week. I'll be following 1 of my friend for progress as he is also training for SG Standard Chartered Marathon.

Trial and error?

Eh Ija, my gf is running lah may be boleh train together

She got her new balance shoe edi LOL. both her toe kena black nail because of her nike shoe...


Anyway, my friend was just asking if I would like to train together

he doing 10% incremental every week. He just finished 5KM within 30mins >.< he is doing 6KM within 36mins of so.

Susah although i tried to run last sat LOL. nvm. hopefully I can train in time for future runs

uh I got Men's Health Run on Sunday

19.08.2008

8.20am
Breakfast
Noodles...1 piece of fish cake and...er...tau ki?
1 cup of coffee


12.00pm
Lunch
Vegetarian food
1 chinese tea.

4.30pm
4 pieces of biscuits(sugar coated)
Half a cup of milo

7.00pm
Ran for 30mins straight at my gf's place. Ran a new route...feels good to run without worrying about time. at least I'm training for endurance now.
Oh and I ran without my Ipod. Partly I left my earphones back in Puchong


Anyway. Rest for today( Wednesday).

I'll try to run longer on tomorrow

21.08.2008

8.20am
Breakfast
2 soft milk bun + butter + strawberry jam
1 cup of coffee

11.50am
Lunch
Rice, kambing, kacang botol and 1 telur dadar

4.30pm
2 pieces of tau sar piah
afew pieces of biscuits
1 cup of milo

6.10pm
Ran for 35mins with a colleague at Bukit Jalil Park.

A very nice place to run. I shall run there more often.

8.00pm
Dinner

http://w3g.replays.net/doc/cn/2008-2-23/12...7812575939.html

I wanna save this link and copy at home later. Sorry!

24.08.2008

Men's Health Run 2008 - 10KM!

Clocked at 1Hour 11mins(38seconds )

Ok la...performed slightly better than KOTR. Ran all da way this time


Leg's didnt ache yet...weird. may be DOMS will come tomorrow.

MORE ENDURANCE TRAINING!


This post has been edited by metalfreak: Aug 24 2008, 11:43 PM

25.08.2008


8.30am
Breakfast
1 sandwich: Wholemeal bread + otak otak fried with eggs and onions
1 sandwich: Wholemeal bread + otak otak fried with eggs and onions and some chicken breast.
1 Cup of coffee

12.00pm
Lunch
2 Sandwiches: Wholemeal bread + 2 pieces of chicken breast + cucumbers
1 cup of coffee

4.30pm
6 pieces of biscuits(sugar coated)
1 cup of milo

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


TODAY: Chest/Biceps/Abs

Chest
- DB Bench Press 2 X 10 9KG
- DB Flyes 1 X 10 9KG
- Push Ups 2 X 5 BW
- Push-Ups With Feet Elevated( on Bench) 1 X 5 BW

Biceps
- Bicep Curls 1 X 10 9KG
- Bicep Curls Narrow grip 1 X 10 9KG
- Bicep Curls Wide grip 1 X 5 9KG
- Alternate Bicep Curl 1 X 5 9KG
- Alternate Hammer Curl 1 X 5 9KG
- Cross body Hammer Curl 1 X 5 9KG

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 30 seconds
-Side Bridge 15 seconds each side.

7.15pm
10ounces of low fat milk + 2 scoops of whey

Dinner
The usual

This post has been edited by metalfreak: Aug 25 2008, 07:17 PM

26.08.2008

8.30am
Breakfast
1 Sandwich: Wholemeal bread + chicken breast + butter
1 cup of coffee

12.15pm
Lunch
1 Potato, a few pieces of chicken breast, broccoli and 1 hardboiled egg


4.30pm
Tea
1 Potato, a few pieces of chicken breast, broccoli and 1 hardboiled egg

7.30pm
Dinner
Rice, meat(pork), alot of veg and soup


10.40pm(now?)
Protein shake!
10ounces of low fat milk + 2 scoops of whey.


Going to sleep soon.


Plan to hit the gym with my friend at my workplace. LOL Technoflex again.
Back and...legs? or should it be back and shoulders?

27.08.2008

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

12.30pm
2 Sandwiches: Wholemeal bread + tuna in olive oil + lettuce and tomatoes
1 cup of coffee


4.30pm
Some biscuits
1 cup of milo

7.00pm
Workout
Warm up
Some stretches
Ran for 5mins on the treadmill

Lat Pull down
About 5 Sets @ 10 reps but the weight plates were really weird o.O er...number 9? 9 plates?

Seated Cable Row
Same as the above. Technoflex gym =.=

Triceps pull down
2 X 5 X 4 plates? Susah with 5 plates wei ahaha...

Legs
Lunges
2 X 10 X er...8KG dumbbell per hand.

7.50pm
Took my protein shake. 10ounces of low fat milk + 2 scoops of whey

Got home around 9.40pm
Dinner
Rice, veg, meat(pork), otak otak fried with eggs and..Soup

This post has been edited by metalfreak: Aug 27 2008, 10:53 PM

hhhhhhm w'sup wei.. i took ON recently and got diarrhea again. =.= (last night and this morning)



Is there something with my body or some shit?


I'm taking a break again to see if its Whey causing it =.=



How do I prepare my P.shake? 10 ounces of low fat milk and 2 scoops of whey.

And no...the milk TAK BASI

28.08.2008


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

12.15pm
Lunch
Dim Sum At Kuchai Lama or something


5.00pm
2 Sandwiches: Wholemeal bread + tuna in olive oil + lettuce + tomatoes
er Plain water?

7.00pm
Had to finish up some work till around 6.30pm...didnt know it wasn't raining..quickly changed into my running attire and drove to Bukit Jalil Park...ran 1 round @ 18' 23" ???? Previously was 19' but its not that I mind(or matter). I ran as usual. Was getting REALLY dark and mosquitoes were kinda annoying

NOw? Resting afew more mins then shower


Dinner
the usual grandma's cooking. Rice, either fish, meat veg and soup. I dunno yet. belum tengok...hahaha


I'm gonna stop taking whey forawhile =.= then probably I'll just mix with water the next round.

29.08.2008

8.30am
Breakfast
1 Sandwich: Wholemeal bread + chicken breast + lettuce + tomatoes
1 cup of coffee


12.00pm
Lunch
2 Sandwich of the good stuff: Wholemeal bread + 1 slice of cheese + chicken breast + lettuce and tomatoes
1 cup of coffee






er..soon to eat meals? hahaha

4.30pm
Tea
Hopefully there will still be biscuits
1 cup of milo


Gonna rest for today. Lats, quads and hamstring aching.. I guess the lunges on weds wasn't felt till Thursday. After running was fine but this morning...everything came and BAM!

Dinner..as usual...my grandma cooks


Plan to add something new to my lunch yaw!!

CLUB SANDWICH!

Chicken breast, beef, ham? cheese, lettuce, tomatoes, and..mustard!

Hopefully jadi lah..will shop for stuff this weekend.

This post has been edited by metalfreak: Aug 29 2008, 12:52 PM

30.08.2008


9.45am
Breakfast
1 Sandwich(toasted): Wholemeal bread + kaya + butter
1 cup of coffee

10.00am
Some ppl was installing the water filter system that my dad ordered. Hydro One or some shit. =.= took afew hours






2.30pm
Lunch
I cooked lunch for today Grandma gets to rest ahaha. Not a healthy meal but....
Ramlee burger ayam patty(3 pieces), spaghetti and...some sauce called Calabrese.


Steam the patties to remove the oil


Fry the onions


Da sauce



The bugger patty,...diced?


spaghetti


Da sauce with the onions


My lunch


8.00pm
Dinner
KFC: 2 pieces of chicken breast, 1 order of potato wedges, and 3 boxes of coleslaw(small ones)
And...some soup that my gf's mum prepared.


This post has been edited by metalfreak: Aug 30 2008, 11:55 PM

31.08.2008

9.30am
Drank half a cup of coffee lol
Went to church

11.00am
Brunch
Dim Sum! at some restaurant near my place.
Not nice compared to typical dim sum shop....but i do like one of the dish which is the mini ham tan pau or whatever they call it.


Da Shop


The Siu Mai and Har Kau(er..that prawn one lah) doesn't taste like themselves. I don't mean they taste like crap but not your usual siu mai and har kau taste.


Some mini pau with "ham tan"(Salted Egg)


Took 20mins for this to arrive..seriously WTF.


Wuu Kok? Wo Kok? Wo Cock?


Last dish, tong Fun and mai fun.....mixed.

2.30pm
Was "cleaning" up my old pc...deleting unwanted programs..pr0n...the usual

3.30pm
Felt hungry after sooooooooo long. Cooked 2 packed of instant duck noodles + some veg + 1 egg

6.20pm
Ran 4.3KM @ 28' 09" . Once again, didnt bother about timing but my 4KM felt more relaxed in a way. I'll push myself for a longer run tomorrow.

8.30pm
Dinner

Kinda late =.= Had to wait for sister and brother in law to reach home.









That is it for today!

Happy MERDeKKKKKKKKKKAAAAA Day everyone

This post has been edited by metalfreak: Aug 31 2008, 11:41 PM

01.09.2008

10.15am
Breakfast
2 Sandwich: Normal white bread + otak otak fried with eggs
1 cup of coffee

12.30pm
Celebrated my dad's birthday ! One slice of Espresso Cheese Cake from Secret Recipe

1.00pm
Lunch
Rice, Long beans, Bitter gourd with some egg, fish and...fried chicken

Oh and some soup Mum's cooking is da bomb yaw!

6.00pm
Was at my gf's place. Ran for 39' 30" w00t manage to run longer today!


7.20pm
Dinner
Brown rice, black sauce chicken...ate 2 drumsticks and 2 wings and...cucumber

Dessert?
Some grapes - Seedless
1 slice of pandan coconut cake

This post has been edited by metalfreak: Sep 1 2008, 10:41 PM

02.09.2008

8.20am
Breakfast
1 Sandwich: Wholemeal bread + chicken breast + lettuce
1 cup of coffee

12.00pm
Lunch
2 Sandwich: Wholemeal bread + chicken breast + 1 slice of cheese + lettuce
1 cup of coffee

5.00pm
Tea
4 pieces of biscuits
Half a glass of milo

6.40pm
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

Each dumbbell is 9KG....

Today: Legs/Shoulders

Shoulder

Anterior Deltoid
- Arnold Press
3 X 10 X 9KG

- Shoulder Press
1 X 10 X 9KG
1 X 6 X 9KG
1 X 6 X 9KG

- Front raise(swing front)
1X 5 X 5KG
1 X 5 X 5KG wider grip

- Shrugs
1 X 10 X9KG

Lateral Deltoid
-Upright Row (pull up)
2 X 10 X 9KG

-Dumbbell Raise (Pull up, elbows side)
2 X 5 X 9KG

Posterior Deltoid
I need to find more exercises for this...my bench is too low. damn

Legs
-Lunges
2 X 10 X 9KG

Quads felt painful...may be haven't recovered from yesterday's running. damn. Gotta use heat rub before i sleep later

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 30 second
-Side Body Bridge for 10 seconds

7.40pm
Took my protein shake, 10ounces of low fat milk + 2 scoops of whey.

Dinner


This post has been edited by metalfreak: Sep 2 2008, 07:40 PM

03.09.2008

First time doing a sandwich like this

8.30am
Breakfast
1 slice of espresso cheese cake
1 Cup of coffee

12.00pm
Lunch
1 Club Sandwich: Wholemeal bread + 2 pieces of chicken breast + 2 pieces of beef + 2 slice of cheese + lettuce
1 cup of coffee

Club Sandwich? Not sure if it can be considered as one
1st layer beef, 1 slice of cheese and lettuce
2nd layer chicken breast, 1 slice of cheese and lettuce







As suggested by my friend. It was awesome and very filling. I ate one and wasn't hungry even at 4pm! But i ate as I initial plan to run too bad it rained so..WORKOUT instead!

4.00pm
1 Club Sandwich: Wholemeal bread + 2 pieces of chicken breast + 2 pieces of beef + 2 slice of cheese + lettuce
1 cup of milo

6.45pm
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


TODAY: Chest/Biceps/Abs

9KG per dumbbell

Chest
- DB Bench Press 2 X 10 9KG
- DB Flyes 1 X 10 9KG
- Push Ups 1 X 7 BW(last 2 reps was pushing myself hard)
- Push Ups 1 X 6 BW(last 1 rep was pushing myself hard)
- Push-Ups With Feet Elevated( on Bench) 1 X 5 BW

Biceps
- Bicep Curls 1 X 10 9KG
- Bicep Curls Narrow grip 1 X 10 9KG
- Bicep Curls Wide grip 1 X 7 9KG
- Alternate Bicep Curl 1 X 5 9KG
- Alternate Hammer Curl 1 X 5 9KG
- Cross body Hammer Curl 1 X 5 9KG
- Concentration Negative Curl 2 X till failure 9KG

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 30 seconds(Also known as Plank right?)
-Side Bridge(side plank?) 15 seconds each side.

7.30pm
12ounces of low fat milk + 2 scoops of whey. Took more milk today just to finish the milk.

Dinner
The usual

This post has been edited by metalfreak: Sep 3 2008, 07:36 PM

04.09.2008

8.30am
Breakfast
1 Sandwich: Wholemeal bread + 1 piece of beef + lettuce + tomatoes
1 cup of coffee

12.00pm
Lunch
1 Sandwich: Wholemeal bread + 1 piece of chicken breast + 1 piece of beef + lettuce + tomatoes
1 Cup of coffee


4.00pm
Tea
1 Sandwich: Wholemeal bread + 1 piece of chicken breast + 1 piece of beef + lettuce + tomatoes
1 Chocolate donut given by a colleague
1 Cup Of Milo


6.30pm
Met up with some investment planner lady....
Drank 1 cup of Cham Ice (I guess its just coffee and tea) at Pappa Kopitiam. Its pretty busy after office hours. The place has a nice buzz with people after office hours.


8.30pm
Dinner
Got home, showered...and of course, Dinner
Rice, Loads of fish, Cabbage with tang hoon! And Seaweed Soup!.

This post has been edited by metalfreak: Sep 5 2008, 09:46 AM