Hey bata its been awhile. Selamat Hari Raya man

Yeap. pictures taken my K800i. Didnt update to whatever latest firmware.

I resized them to 512 X 384 for faster loading time( on my blog as well )

29.09.2008

Update for Sunday's Dinner











*********************************************************************************************

8.30am
Breakfast
1 slice of wholemeal bread + 1 piece of chicken breast
1 Cup of coffee

Packed my lunch



12.00pm
Lunch
Sweet potatoes, chicken breast, broccoli and 1 hardboiled egg
1 cup of coffee.


Yes that purple looking thing is sweet potato. weird.


4.30pm
Same As lunch
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

9KG Each side

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

Biceps
- Bicep Curls Normal grip 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
- 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 Reverse Crunch
-10 Straight Leg floor ab crunch
-Front Body Bridge for 30 seconds
-Side Bridge 15 seconds each side.

7.30pm
10ounces of low fat milk + 2 scoops of whey

Dinner
The usual


MY LIVESTRONG BANDS ARE HEREEEEEEEEEEE



This post has been edited by metalfreak: Sep 29 2008, 07:39 PM

30.09.2008

8.20am
1 Sandwich: Wholemeal bread + 2 pieces of chicken breast + 1 slice of cheese + cucumbers + tomatoes
1 cup of oatmeal: 4 scoops of oats, 2 teaspoon of honey and some raisins

12.40pm
Lunch
1 Sandwich: Wholemeal bread + 2 pieces of chicken breast + 1 slice of cheese + cucumbers + tomatoes
3 pieces of biscuits....those sandwich biscuits with cream in the center.
1 cup of milo

4.00pm
Tea
1 Sandwich: Wholemeal bread + 2 pieces of chicken breast + 1 slice of cheese + cucumbers + tomatoes
5 piece of biscuits
1 cup of milo

5.55pm
Felt motivated after reading Runnerz blog for LSD so decided to run even though my legs haven't recovered from last Sunday's 10KM.
Ran 5KM @ 00:34:14 At my housing area. But was a very comfortable run =P macam on cruise mode. I didnt push till 6KM or more...kena balik to rest lah. I need to teman my grandma for some Praise and worship at a neighbor's house later

1KM - 07' 01"
2KM - 13' 55"
3KM - 20' 44"
4KM - 27' 30"
5KM - 34' 14"

6.40pm
Took my protein shake: 10 ounce of low fat milk + 2 scoops of whey


Dinner
As usual. Rice, meat and veg.


- Off Topic -
I've been promoted to Senior Consultant Muahahahaha

This post has been edited by metalfreak: Sep 30 2008, 06:52 PM

Sorry man, I asked my friend to buy for me. It's from US.

02.10.2008

SELAMAT HARI RAYA!!!!!!!!!!!!!!!!!!!!

10.00am
Breakfast
1 Sandwich: Normal white bread + otak otak fried with eggs and onions + cucumbers
1 Otak Otak Pau
1 Cup of tea

1.30pm
Lunch @ Home as my parents are down for the holiday
Medium serving of rice, loads of veg, some meat and barley drink.

5.20pm
Ate Mee Suah at 1 Utama. I dont want the oysters so asked them to replace with more chicken.


Ate Seafood Tempura also



6.45pm
Ran 5KM @ 00:31:55

Dinner
Brown Rice and home cooked BAK KUT TEH!!!!!!!

***********************************************************************************************

03.10.2008

8.15am
Breakfast
2 Biscuits...very nice and filling. My sister bought from UK.
1 cup of coffee

10.30am
Took 1 glucosamine cap

11.30am
Claypot Honey Chicken Rice at Mid Valley's food court


1.50pm
McD Chicken Foldover
Some fries
1 Sundae Cone Vanilla Ice Cream





Eh...23.9G of protein?

4.00pm
Took 1 glusosamine Cap
Slept till 5pm to rest before running

5.15pm
Ran 10KM with my gf ( She is getting better too!). I paced with her as her knee was hurting alittle. Time was 01:15:XX . But me and my gf didnt really feel tired at the end of the run. My legs were alittle aching but I wanted to go for a 5th loop myself.........but my gf said balik lor....late jor...me: Ok lor ....

Dinner
Brown Rice. Some home made fishball + veg. Herbal soup and some pork from the herbal soup(2 big pieces)


My new Supps!


RM94.XX Discount baby! If not its RM105!!!

I also bought Nature Valley's bars. Peanut something..can't remember. but brown colour packaging. RM10.90
Also bought bought 1 Energy Bar: Nut Delight. RM3.50

This post has been edited by metalfreak: Oct 3 2008, 11:28 PM

05.10.2008

11.15am
1 and a half piece of Roti Telur( I gave half to my grandma )
1 cup of coffee

12.00pm
Took 1 glucosamine cap

2.45pm
Lunch
Rice, chicken stew with potato and carrots, veggies and soup!


4.15pm
Took 1 Nature Valley granola bar



Freaking nice wei. not too sweet but it gets kinda messy as it breaks easily. so..eat slowly then the bits and pieces won't break till it gets all messy. better yet, use a plate =P But i was lazy and just ate slowly aje ahaha.

5.45pm
Ran 10KM(4 X 2.5KM loop). I ran alone today as my gf's knee is still recovering. I pressed stop on my stopwatch and continued running for awhile more then only started walking. I was when I saw my watch. I finished in 01:04:43 ..... Whoa. I know may be the route is easier to run and timings will definitely vary as other running places will be tougher but at least i'm still training

Next up, I hope to increase my mileage by next week. But going genting on Friday- Sunday But....kinda happy as its the first time my weekly mileage reached 30KM

7.45pm
Dinner with my gf at a nearby tai chau restaurant
Fried rice, hokkien mee and ku lou yok


This post has been edited by metalfreak: Oct 6 2008, 11:06 AM

Hey Syd . Eh eh. I didn't push at all . She herself wanted to run that Friday. I've been asking her to rest instead.

06.10.2008

8.30am
Breakfast
Some sweet potato
1 cup of coffee

My Packed lunch


12.00pm
Lunch

1 Sweet Potato, 1 hardboiled egg, 3 pieces of chicken breast and broccoli
1 Cup of coffee

4.30pm
1 Sweet Potato, 1 hardboiled egg, 2 pieces of chicken breast and broccoli
1 cup of milo

6.15pm
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 10 BW
- Push Ups 1 X 10 BW
- Push-Ups With Feet Elevated( on Bench) 1 X 7 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
- Hammer Curl 1 X 5 9KG
- Cross body Hammer Curl 1 X 6 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 Reverse Crunch
-10 Straight Leg floor ab crunch
-Front Body Bridge for 30 seconds
-Side Bridge 10 seconds each side.

6.58pm
10ounces of low fat milk + 2 scoops of whey.

Dinner
The usual

This post has been edited by metalfreak: Oct 6 2008, 06:59 PM

Yo dude. How are you doing?

Of course I still remember. I've been running alot and working out as well. Don't let the nice photos fool you...I'm training hard as well for my running. =P

Thanks for stopping by man. appreciate it.

07.10.2008

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

10.30am
Took 1 glucosamine cap

11.00am
Ate 1 banana

12.30pm
Lunch
1 Sandwich: Wholemeal bread + tuna in olive oil + lettuce + tomatoes
1 slice of banana cake
1 cup of milo

3.00pm
Ate 1 banana

4.30pm
Tea
1 Sandwich: Wholemeal bread + tuna in olive oil + lettuce + tomatoes

6.15pm
Ran approximately 9KM at Bukit Jalil Park (3 loops). Definitely improved as previously, I struggled towards the last few hundred meters of the 2nd loop. This time I maintain pace. I wouldn't say it was easy but it was a comfortable run. My legs were still aching from last Sunday's 10KM so I'm pretty satisfied with today's run.

Approximately 9KM Clocked at 00:59:20.

8.10pm
Dinner
Medium serving of rice, tau pok with stuffed pork. loads of veg. Some pork and tofu soup(no salt)



****************************Off Topic****************************

I don't think I will be running for Mizuno Wave Run. Abit sad as I've trained really really hard for this run. I will flying to UK next week and will be there for 1 month.
Unless something comes up again and I dont have to go

This post has been edited by metalfreak: Oct 7 2008, 08:39 PM

Some quick updates!

I'm at Wimbledon and updating from my hotel room. Free internet access baby yeah! and its FAST!

I arrived at the hotel around 8.10am 12.10.2008. Rested for awhile before heading out to Windsor's Castle and Buckingham Palace. and some park called Hyde Park Corner and St. James Park!

Here are some pics! MIGHT NOT BE IN ORDER! Sorry















This post has been edited by metalfreak: Oct 13 2008, 04:55 AM

Windsor Castle




My first Wimbledon food!

HERE COMES THE PARK!! Near Buckingham palace






I should have thrown more leaves


Front of Buckingham palace's main gate


Da palace

More pictures of the park









MY DINNER

Thanks dude.

I will update whenever I can =)

I'm going to do some pushups later hahahaha wokeup too early

Over there is about 1.30pm Here is like 6.30am, Mon

15.10.2008

7.00am
Biscuits
A cup of coffee

7,45am
Workout
Pushups!
2 X 10 X BW
1 X 10 X BW
1 X 7 X BW

12.00pm?
Sandwich - Wholemeal bread + turkey ham + lettuce. Packed by my colleague because my place has no mini fridge. So kind of her. Although my groceries are at her apartment
1 Glass of milk . Yes they provide milk and coffee in office w00t!

6.00pm
Dinner













The meat was covered!




Me and my colleague

This post has been edited by metalfreak: Oct 15 2008, 04:04 AM

20.10.2008

Just a quick update

Breakfast
1 Sandwich: Wholemeal bread + Turkey Ham + lettuce + some butter
1 Cup of coffee

Took 2 caps of spirulina

Lunch
2 Sandwiches: Wholemeal bread + Turkey Ham + lettuce + tomatoes + cheese spread
1 cup of Guava, Mango and goji berry smoothies
1 Orange

Evening
Went to Wimbledon Common. It's a park after 15mins walk from the apartment. I ran for 22mins. Cold wind......

15 push ups after running


Dinner
Here is my rojak recipes.
Spaghetti, 2 pork sausages, garlic, diced onions and olive oil!

I used olive oil to cook everything.

NO SALT. slightly tasteless but...I haven't bought some stuff from Tesco.



Took 2 caps of spirulina
Ate 1 Apple

This post has been edited by metalfreak: Oct 20 2008, 03:08 AM

ITS BEEN AWHILE!

Well, did some running, pushups and ab crunches.

Bought this earlier today after work.






This will be good =) tight at the end of the hand





DINNER~!


=)

Not sure If I've put on any weight but doesn't really matter as I will be training as usual when I'm back at msia. *cough* chokes on Budweiser.

22.11.2008

I AM BACK!!!


Looking forward for more running and workout!

=)

This post has been edited by metalfreak: Nov 23 2008, 12:33 AM

25.11.2008

Attention: Lost stamina and muscles
Weight before going to UK: 69~70KG
Weight after going to UK: 65~66KG

but feels leaner tho

7.15am
(what is this? Pre-breakfast? haha )
1 Banana

7.30am
Breakfast
3 pieces of bread, butter, tuna + carrot + onions
1 cup of coffee

8.10am
Warm up

8.20am
Ran 5KM @ 00:28:54

Big difference with 6 weeks of inactive from running

I will try again tomorrow. This time I will wake up 6.30am for my meal and run when my gf goes to work at 7.30am.

Plans for rest of the day
Shower - Now?
Sleep 9.30am

Wake up 10.15am...

10.45am - Bring jackets for dry cleaning

11.00am - makan ROAST PORK NOODLE @ Taman Megah - God i miss this SOOO much with a cup of Teh Si

12.00pm - 8.00pm - Opis...kerja...sigh..


notes: Yes, my working hours are now 12.00pm till 8.00pm because kena overlap with U.K time.

This post has been edited by metalfreak: Nov 25 2008, 09:22 AM

26.11.2008

7.30am
1 Banana
1 cup of Oligo Coco

7.45am
Warm up

7.50am
Ran 5KM Clocked 00:30:34 Still struggling...

Sigh...i woke up at 3.45am. Damn the jet lag...i wake up automatically and hard to sleep back again.

God, help me in my half marathon please?

Plans for the rest of the day

8.50am
Shower

9.00am
Breakfast
Mee Suah

9.30am?
Sleep till 10.30am?

11.00am
Tar pau lunch? eat at home?