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

haiyo... u stay so near with me, come la join same gym with me then we can play basketball n workout together @_@

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

IOI's cool, i think there's quite a number of us here in IOI...
Prolly can meet up if you join

FF do have such contracts. And yes, it is more expensive per month than the yearly contract.

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

Eh I got that last week (since last Tuesday). Viral attack. I'll drank like 4 litres of water everyday but no good, had to see doctor on Friday and took a medical leave.

Sore throat and joints pain. A lot of people got sick for last week and this week. Must be an outbreak.

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

becoz if you combine chest + triceps, your triceps already used in chest exercise, it will easily failed,
same as back, already used biceps for back exercise


Chow

ic ic

so I guess it seems pretty decent split workout right?

Thanks for the comment bata

Sorry for the lack of updates.


Finally, the 10KM run is tomorrow.

After that Monday will be my 1st day in the gym! Will be training back and triceps.


I just bought a copy of Men's Health for fun...

Saw some guide on some weight training which I've never done before

Anyway this was cool...from the 12 Muscle Food section XD the header.

ABS DIET POWER

Almond(and any other nuts) Beans(and other legumes) Spinach(and other green vegetables) Dairy Instant Oatmeal Eggs Turkey(and any other lean meat) Penaut Butter Olive Oil Whole Grains(Breads and Cereal) Extra Protein Powder(whey) Raspberries(and other berries)

30.03.2008


FINALLY I have ran 10KM!!!!!!!

It was tough.....really...

Beginning of the run was okay managed to start off a good pace. When after the first few uphill...MY SIDE STITCH CAME.


OMFG. I tried to slow down my pace..it helped. The pain went off for quite awhile.


After running for awhile...i think it was near Bukit Bintang....my side stitch came again...it was so farking painful. I had to walk to recover ...then run abit...then walked again and wass really on the verge of giving up.

After awhile... I saw an old man..slowly jogging with a good pace. I was so amazed that for his age...and running 10KM( I know from the band he was wearing). I sort of got motivated again. Pushed myself after every corner...till finally I SAW THE TENTS !!!!

I made a dash for it when suddenly............ " Semua pelari 10KM sila beratur....."

I WAS LIKE WTFFFF I passed that line ALREADY! I had to quickly get back into the line

Nevertheless, I finished about 1Hour 15mins. Manage to get the certification of completion.


Pre Race pictures...


Bib and tshirt collection


My friend checking out the tshirt


Excited for the run day!




This is what I'm proud of.

Congrats man for the great achievement !!
Keep up the good effort

Guys is this guy's grip for pulldown okay?



How do you guys do for pulldown...thumb underneath the bar?



My plans for tomorrow

Back
Pulldown, Cable row, Bent Over row

Triceps
Skullcrushers, Bench Dips. My friend told me Tricep Pushdown(I will google later)

This post has been edited by metalfreak: Mar 31 2008, 09:04 PM

I went to test my TPM door tag access to the gym earlier. and..WALAH...it has been activated.

I checked out the GYM, cardio section and changing room + sauna downstairs.

PICTARS OF DA GYM


Dumbbells....


Machines..


Squat rack..I think this is where you do pullups/chinups as well right? I guess the weight plates are beside the rack


Machines.....


Bench press station and....wtf do you call that incline one?


PICTARS OF CARDIO SECTION

Treadmills....


WTF do you call this machine? Body sculpting machine? I'll be using this later for the Pulldown....works on Lats right? =)


Erm...what do you call these? Stationary bikes?


NO pictars for changing room and sauna =.= then again wtf...no locker...how the heck i'm going to use the sauna....siapa jaga gua punya beg..


Anyway, I have brought my whey in a small container(2 scoops) and my GnC shaker for my milk.