hhmh.I'll try again later LOL when i reach home...

8.30am
Breakfast: a cup of nescafe + 1 Sandwich: White bread + chicken breast + cucumber + tomato

12.00pm
Lunch: 2 Sandwiches: White bread + 1 piece of chicken breast + 1 piece of beef + cucumber + tomato


4.30pm
Pre-workout meal? : 2 Hardboiled eggs + 1 slices of chicken breast + 1 slice of beef

6.30pm
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

Tricep
-Tricep Dips


Chest
-Bench Press
-Incline Dumbbell Fly


Abs circuit
-10 floor abs crunch
-10 side oblique crunch each side(Previously was just 5 reps)
-5 90-Degree abs crunch
-5 Straight Leg floor ab crunch
-Front Body Bridge for 12 seconds

7.08pm
Post workout meal? : 1 Banana + protein shake.

Dinner
Small amount of rice + more veg + more meat as usual....

ok dude..will read on that after this =)
thanks for the links

---

Added on November 12, 2007, 10:17 pmits ok disciple =)

This post has been edited by metalfreak: Nov 12 2007, 10:17 PM

Thanks Syd..
eh eh i need a tub of ON's Whey edi

you got Double Rich Choc in stock?

REST DAY ~~~~~~~~~~~!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Coz.......


It's my BiRtHdAY

Erm..dont ask about what I'm going to eat today but dinner should be home cooked food at my gf's place.

I'll be out till evening. If it doesn't rain, I'll jog in the evening hehe.

LOL ada lah sikit sikit...yesterday already workout so today buat cardio aje


but gonna have a good lunch =D Muahahahahahaha

So I can use my birthday as an excuse right? haha cheat day?

Anyway bro. Thanks for the wishes

Thanks jones =D

Hehe My Birthday lunch Nasi Bojari

Just a note: For those who don't take beef....you can tell them and they will change the beef rendang to chicken curry or something

My sayang belanja-ed me @ Mdm Kwan

And....no...didnt jog even if I wanted to, it was drizzling anyway. I was at Mid Valley from 11am till 5pm =.= My legs were already My gf scouting for a new pair of shoe...ended up buying makeup products and handbag
What about the parking fees? =D My sister works at Menara IGB hehe..got Season Parking card which works like a Touch and Go card

_______________________________________________________________________________

Okay..*ahem* What I have done today...will update the rest later

7.15am
Roll here and there till i finally got my ass up from bed

7.25am
Jogged 2KM sigh..13mins 24 secs =.=

8.10am
My Breakfast, Lunch and Teatime for today



Breakfast: <== I've eaten ler..not in the picture haha...that other sandwich is my teatime
One cup of necafe + 1 scoop of milk powder.
2 slices of Wholemeal bread + 2 slices of chicken breast + cucumber + tomato

Lunch:
San Remo's spaghetti(some 100% durum wheat thingy..its good right?) + some tomato slices and cucumber
Chicken Breast + Onions + tomato sauce

Tea:
2 Slices of Wholemeal Bread + 2 slices of beef + cucumber + tomato.
2 slices of Beef , 1 slice of chicken breast

Will update my workout later. In the office now =)

This post has been edited by metalfreak: Nov 14 2007, 10:01 AM

yea i know..will lessen the spaghetti next time..hehe my bad.
thanks dude

I'm 24 this year..1983 =)

er i'm working out at home....with dumbbells. Just got my bench like afew weeks back.

A new post for today...continue from previous post

7.15am
Woke up

7.25am
Jogged 2KM



8.10am
Breakfast - A cup of nescafe and a sandwich: Wholemeal bread + Chicken Breast + cucumbers + tomatoes


Lunch 12.00pm
Spaghetti + some chicken breast + tomatoes + cucumbers(picture in previous post)

4.30pm
My 2nd sandwich with the same content as Breakfast
2 slices of beef
1 slice of chicken breast

6.30pm
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

Tricep
-Tricep Dips

Shoulder
-Arnold Press

Chest
-Bench Press
-Chestfly
-Push Ups

Abs circuit
-10 floor abs crunch
-10 side oblique crunch each side
-10 90-Degree abs crunch
-5 Straight Leg floor ab crunch: abs felt abit tight after those reps earlier...did 5 only)
-Front Body Bridge for 15 seconds

Dinner
As usual....Small amount of rice..and MORE MEAT =) and veg.

This post has been edited by metalfreak: Nov 15 2007, 12:07 AM

hhm its better? less damage to the muscle?
I usually take it after though

ah ic ic...yea make sense =D

Ok dude =)
thanks

Dont think mine is considered a home gym. I only have a pair of dumbbells(10KG only haha) and recently bought my exercising bench.

I bought the wrong one sigh....kinda regret =.= it cant do incline....haih.....I dont wanna go to a gym coz.... I'm not willing to pay RM150 a month LOL. I wanted to lose fats on my own. At that time, I dont believe I need to pay money in order to lose body fats which can be done free if determined. No offense to those who joined a gym like F.First or California. Sorry if my statement offended anyone...I didnt mean to. Its just what I think about myself =D

So far so good..lost about 8 or 10KG since January.

Started working out in August. Progress has been great i guess. From a "quite-big-spare tyre" I'm able to see some definition haha.

Learned alot of stuff from everyone here. Jones...King... Syd ....hhm who else? Neek...Yeeck


Thanks everyone. It has been almost a year since I've exercise and all. I wonder how I'll be by end of December.

uh bro LOL u censored your face here but u posted your blog link >.<
should have PM me your blog =D

Just tot of letting you know

---

Added on November 15, 2007, 11:29 amincase you forgotten accidently i meant HAHA
thanks!


This post has been edited by metalfreak: Nov 15 2007, 11:29 AM

8.10am
Breakfast: a cup of nescafe and a sandwich : Wholemeal bread + tuna in olive oil cooked with onions and chili sauce + cucumber + tomato

12.00pm
Lunch: 1 sandwich : Same content as breakfast + hardboiled eggs

4.30pm
Teatime: 1 sandwich : Same as lunch.

6.10pm
Reached home...prepared my Anlene milk in a cup and left to chill in the refrigerator
Rested till 6.30pm

6.30pm
Jogged 2KM

7.10pm
Took my protein shake: 2 scoops of ON's whey + Anlene milk

Dinner
Small amount of rice, i think my grandma cooked some pork ribs kinda of dish....and veg

=D

yea powder >.< those 1KG pack. where u must mix with hot water

And not..its not low fat milk...

mahal lar keep buying HL milk. I use HL milk for my cereals.
and yea...they said "nano" calcium rofl haha i hope its good.
What can go wrong with milk anyway =D Calcium for the win =D

8.10am
Breakfast - A cup of nescafe and a sandwich: Wholemeal bread + Tuna in Olive Oil + chili sauce + cucumbers

Lunch 12.00pm
Went out for lunch - Lou she fun with beef

4.30pm
2 sandwiches with the same content as Breakfast + 2 hardboiled eggs

6.30pm
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

Tricep
-Tricep Dips
-Skullcrushers

Shoulder
-Arnold Press

Chest
-Bench Press
-Chestfly
-Push Ups

Abs circuit
-10 floor abs crunch
-10 side oblique crunch each side
-10 90-Degree abs crunch
-10 Straight Leg floor ab crunch: abs felt abit tight after those reps earlier...did 5 only)
-Front Body Bridge for 15 seconds

Dinner
As usual....Small amount of rice..and MORE MEAT =) and veg.

This post has been edited by metalfreak: Nov 16 2007, 07:35 PM

nah no worries..

I just came back from yum cha =.= DOTAING


lazy to take picture of the new tub of whey

Anyway..yea.the handwalk...was hard at 1st...now can edi

not sure if the same handwalk u know. ITs from the www.myfittribe.com
the link i posted earlier

=.= no.
dont know...just follow whatever naming convention they use =) as long its just warm up