18.01.2009

9.30am
Breakfast @ Village Park at Uptown
Nasi Lemak + ayam goren + 1 extra plate of rice
1 cup of teh si panas!

2.30pm
Lunch
Home Cooked Wan Tan Mee
1 Slice of bread(er..those huge bread from those old coffee shop...my gf's dad bought a loaf) with peanut butter
1 cup of Nescafe

4.50pm
I was suppose to go to my sister's condo gym to do back, triceps and legs but had to change plans abit =.=

Ran with my gf 2.5KM(1 round of the big loop around the housing area) while i continued another 15mins around the small loop at the padang. Total time 25' 09". Didnt push myself yet as I am again testing my knee. I plan to do a 10KM next week. I just hope work is manageable and I am able to take my week off during Chinese New Year, Please God...help me


Dinner will be the usual..brown rice and whatever my gf's mum cooks

20.01.2009

8.40am
Pre workoutmeal
10ounces of low fat milk + 2 scoops of whey
1 Sandwich: Normal white bread and 1 slice of cheese


9.40am
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


Biceps
- Bicep Curls 1 X 10 9KG
- Narrow grip Bicep Curl 1 X 10 9KG
- Alternate Bicep Curl 1 X 8 9KG
- Alternate Hammer Curl 1 X 5 9KG

Chest
- DB Bench Press 1 X 10 9KG
-Incline DB Bench Press 1 X 10 9KG
- DB Flyes 1 X 10 9KG
- Incline DB Flyes 1 X 10 9KG
- Push Ups 3 X 5 BW (using those pushup bar)

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.

10.40am
Took my protein shake. 10 ounces of milk + 2 scoops of ONs whey

26.01.2009

11.00am
Brunch
Chicken Curry, Lor Bak, some veg and rice
1 cup of oldtown coffee

4.45pm
2 pieces of chicken breast + small amount of rice.

5.45pm
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


Biceps
- Bicep Curls 1 X 10 9KG
- Narrow grip Bicep Curl 1 X 10 9KG
- Alternate Bicep Curl 1 X 8 9KG
- Alternate Hammer Curl 1 X 5 9KG
- Bicep Curls 1 X 10 7.5KG

Chest
- DB Bench Press 1 X 10 9KG
-Incline DB Bench Press 1 X 10 9KG
- DB Flyes 1 X 10 9KG
- Incline DB Flyes 1 X 10 9KG
- Push Ups 2 X 10 BW
- Push Ups 1 X 5 BW (using those pushup bar)

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.

6.42am
Took my protein shake. 10 ounces of milk + 2 scoops of ONs whey

I got my bench from Fitness Concept way back in 2007. Price was RM299 then. Now? I think price shot up to RM329 or more...you have to check.

You can check out Kettler's workout bench as well for the price.

Hope it helps you bro. Good lucl


Now for my journal

02.02.2008


9.00am
Breakfast
Nasi Lemak + Ayam Masak Merah(drumstick =.=) + some daging rendang + 1 hard boiled egg
1 cup of coffee

10.30am
1 Cup of old town coffee(Half a packet coz the cup was small)

11.00am
Workout
Today : Back, Triceps, Legs

Warmup
Some stretches
10 Pushups =.=

Back
Lat Pull Down
1 X 10 X 31.8KG
1 X 10 X 36.3KG
1 X 5 X 40.9KG( Was just trying...still weak =.= )
1 X 10 X 36.3KG
2 X 10 X 31.8KG

Decided to go lighter than heavy for better form afterall, its quality of the moment and not quantity of the weight. so yea.. =P doesn't matter if its pu$$y weight.

Seated Cable Row
1 X 10 X 36.3KG
2 X 10 31.8KG

Triceps

Triceps Pushdown
1 X 10 X 18.2KG
1 X 5 X 22.7KG @#%@$%@#$ phailed
1 X 5 X 18.2KG $%#$^&$^&#%#
Rested for 2 minutes instead of one before one last push for triceps.
1 X 5 X 18.2KG

Legs

1 X 15 X 40.9KG Warm up
1 X 15 X 49.9KG
2 X 15 X 63.6KG

Question
Hhhm...for those that do leg press, when you extend your leg, do you lock it? When I'm coming back to my starting point, I don't lock it as well, I just control the weight all the way and push back out. However, I did not lock my legs when extending(pushing). Is that right?

12.00pm
Took my protein shake. 300ml of water + 2 scoops of ON Whey. Honestly, it doesn't taste that bad...pretty ok actually. Double rich chocolate FTW!

04.02.2009

8.10am
Breakfast
1 Sandwich: Wholemeal bread + tuna in olive oil
1 cup of coffee

12.05pm
Lunch
2 Sandwiches: Same as breakfast
1 cup of coffee

3.30pm
Tea
Chicken rice
1 cup of coffee

6.00pm
Ran 2 loops at Bkt Jalil Park. Approx 6KM. 38mins... my right leg is hurting again. the pain came at the down hill, I guess i hit too hard?

Sigh, here we go again


7.15pm
Took my protein shake: 10 ounces of low fat milk + 2 scoops on ONs

8.00pm
Dinner

06.02.2009

8.15am
Breakfast
1 slice of french toast
1 plate of noodles home cooked - With eggs, meat and some veg
1 cup of coffee


12.20pm
Lunch
Large Pan Mee
1 Cup of teh peng

4.00pm
Tea
Noodles - home cooked - With eggs, meat and some veg
1 cup of tea

6.50pm
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: Shoulders, Abs

Anterior Deltoid
Arnold Press
1 X 10 X 9KG
1 X 8 X 9KG
2 X 7.5KG

Shoulder Press
2 X 10 X 7.5KG

Front Raise
2 X 10 X 5KG

Lateral Deltoid
Upright Row
2 X 10 X 5KG

Dumbbell Raise
2 X 10 X 5KG

Posterior Deltoid
Rear Delt Row
2 X 10 X 5KG

Rear Delt Raise
2 X 10 X 5KG


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.

7.40pm
Took my protein shake: 10 ounces of milk + 2 scoops of ONs

8.10pm
Dinner

Findings: Even though low amount of weights than before but could feel my muscle being used properly. nice and tight. So i guess yea, will test it out this month for the rest of my workout. Previously was forcing abit and form was alittle off. Afterall, quality of the movement. I don't care if its pu$$y weight.

This post has been edited by metalfreak: Feb 6 2009, 07:44 PM

09.02.2009

9.30am
Breakfast
Home cooked noodles
1 Ball of Tang Yuan


2.00pm
Lunch
Brown Rice, some veg and meat(pork)

4.00pm
1 Sandwich: Wholemela bread + Skippy Peanut Butter
1 cup of tea

5.50pm
Ran 10KM @ 1 Hour 12 Mins. Last 2 loops was hard and I was feeling seriously hot at the 3rd loop. =.= I actually ran back to my gf's place to take a bottle of water which I prepared earlier before going for my last 2.5KM

Hope I can gain back my usual 10KM per session although hard.


8.10pm
Dinner
Brown Rice, Meat(pork) and some veg
Plain water aje


10.30pm(I think)
Took my protein shake: 10ounces of low fat milk + 2 scoops of whey

Next plan...Workout tomorrow and to run 3 loops(approx 9KM) at Bkt Jalil Park On Wednesday.

10.02.2009

8.45am
Breakfast
1 Sandwich: Wholemeal bread + butter + marmalade Jam
1 Cup of coffee

11.30am
Er...just a meal? Brunch?
Vegetarian Noodles + 1 fried egg
1 Cup of coffee

2.30pm
Lunch
Porridge + meat(pork) and some rice

4.00pm
Pre Workout?
1 Ramlee Burger Patty + spaghetti
1 cup of coffee

6.20pm
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: Biceps, Chest and abs

Biceps
Bicep Curls
2 X 10 X 7.5KG
2 X 5 x 9KG

Alternate Bicep Curl
2 X 10 7.5KG

Alternate Hammer Curl
1 X 10 X 7.5KG

Cross body Hammer Curl
1 X 10 X 7.5KG


Chest
DB Bench Press
1 X 10 X 9KG

DB Flyes
1 X 10 X 9KG

Incline Bench Press
1 X 10 X 9KG

Incline DB Flyes
1 X 10 X 9KG

Incline Hammer Grip DB Bench Press
1 X 10 X 9KG

Push ups
1 X 10 X BW
1 X 5 X BW - Push up bar.

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.

7.20pm
Took my protein shake: 10 ounces of low fat milk + 2 scoops of ON Whey\


8.00pm
Dinner

11.02.2009

Rest for today

8.20am
Breakfast
1 Sandwich: Wholemeal bread + butter + marmalade
1 cup of coffee

12.00pm
Lunch
Rice, kambing , tau geh

2.00pm
Took my protein shake: 10 ounces of water + 2 scoops of whey

4.30pm
Tea
3 pieces of home cooked fried chicken + 2 slices of wholemeal bread

7.45pm
Dinner
Rice, veg(broccoli, carrots, mushroom and some pork ball), meat(pork)
Soup

12.02.20009

8.15am
Breakfast
1 Sandwich: Wholemeal bread + butter + marmalade + 1 cheese
1 cup of coffee

12.10pm
Lunch
Brought food from home: Some rice, broccoli, 2 pieces of fried chicken

4.00pm
Tea
Brought food from home: Some rice, broccoli, 2 pieces of fried chicken

6.20pm
Ran 2 loops at Bukit Jalil Park(approx 6KM). My right leg is hurting again. Had to stop after the 2nd loop. Starting to piss me off. What is wrong? My shoe? My feet landing?

toto4d told me about the foot scanning service. Thanks alot bro! I'll have it check this Saturday or something.

7.40pm
Dinner

---

Added on February 12, 2009, 10:27 pmEr Choi, if you're reading this. I dont mean the shoe is bad...but my right shoe is slanted if I put side by side with my left shoe.

hopefully the foot scan will help T.T aih..what is happening to my running...............................

This post has been edited by metalfreak: Feb 12 2009, 10:27 PM

Hey man..sure. I'll be glad to help
Do you have a pair of running shoe? If not, here are afew things you can do.

Firstly, get your feet type checked. Whether you are flat, neutral feet, Arch type etc etc. You can make your feet a little wet and step on a piece of newspaper to check

http://en.wikipedia.org/wiki/Foot_type

http://www.runnersworld.ltd.uk/foottype.htm <== with some pictures


Once you know your feet type, You can get a pair of shoe that fits your feet type. No offense but I personally never used brands like BATA or Power for running. I have used shoes from New Balance or Saucony as they provide better cushioning and protection for your feet and leg. It might cost between RM200 - 300 but a simple pair will do..just look under the "Running" Category.

This video will show you some things about feet landing type and all. Hope it helps.




Do feel free to post questions at this thread

http://forum.lowyat.net/topic/811093 <== Our running community.


Good luck and feel free to ask any questions in my journal or Runnerz thread. Hope I've helped you in one way or another.

How do you land your feet when running? Heel first? my right leg is also wearing out from the outer side but mine is at the FOREfoot.

I'm trying to correct my own running style as well.

Perhaps you should take your questions to the Runnerz Thread as I'm afraid of giving wrong information.

As the video advise, do not land on heel 1st as it puts more pressure on braking.

May be you're a supinator(landing outside first and then moving inwards).

This post has been edited by metalfreak: Feb 15 2009, 04:02 PM

Hi guys,


What do you guys think about this design for a tshirt?

Many thanks

16.02.2009

7.50am
Breakfast
Home cooked mee suah Fish baby fish!

12.15pm
Lunch
1 Sandwich: Wholemeal bread + 2 pieces of chicken breast
1 slice of wholemeal bread + peanut butter(Steffi)
1 cup of coffee

4.30pm
Tea/Pre Workout
1 Sandwich: Wholemeal bread + 2 pieces of chicken breast
1 slice of wholemeal bread + peanut butter(Steffi)
1 cup of coffee

6.10pm
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: Shoulders And Abs

Shoulder

Anterior Deltoid
Anterior DB Press
3 X 10 X 7.5KG

Shoulder Press
3 X 10 X 7.5KG

Front raises
2 X 25 X 5KG
Trying out this variation. I start off close grip for the 1st five reps, then open my arms slightly wider for the next five. Same goes for the next 5. For the last 5 reps, I am actually doing rear delt row.

Shrugs
3 X 10 X 10KG

Lateral Deltoid
Upright Row
3 X 10 X 6.5KG

Dumbbell Raise
3 X 10 X 5KG

Posterior Deltoid
Rear Delt Row
1 X 10 X 5KG(2 were already done for front raises)

Rear Delt Raises
3 X 10 X 5KG

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.

7.10pm
Took my protein shake: 10 ounces of low fat milk + 2 scoops of Whey

Gonna rest till 7.45pm, shower then prepare dinner

8.00pm
DINNER!

17.02.2009

8.10am
Breakfast
1 Sandwich: Toasted Wholemeal bread + butter + peanut butter
1 cup of coffee

12.10pm
Lunch
Spaghetti with chicken breast

5.00pm
Tea/Pre-Workout
Spaghetti with chicken breast

6.40pm
Cooked rice before going out for cycling

7.00pm
Cycled 10KM. Used Heavy gear all the way even on the uphill. MY quads damn tight after cycling. Gonna rest and cook my dinner.

7.50pm
Shower

8.10pm
Dinner
Rice and some pork meat ball, mushroom and tou pok.

10.30pm or 11.00pm
I plan to take my protein shake for recovery.

18.02.2009

8.40am
Breakfast
I cooked! Abit of rice and some prawns Very little just to taste actually. I packed most of it for lunch and tea.

9.50am
5 pieces of biscuits(sugar coated) <== don't ask... I was in office.
1 cup of coffe

12.15pm
Lunch

Rice, 2 pieces of chicken breast, prawns
1 cup of tea

2.00pm++
took my protein shake, 1 scoop of ON

3.50pm
Tea/Pre-workout
Rice, 1 piece of chicken breast, prawns
1 cup of tea

5.45pm
WARM UP
Mopped the entire house, yes, the entire house

6.10pm
Kept my clothes

6.15pm
Workout

Today: Biceps, Chest and abs!

Biceps

-Bicep Curls
2 X 10 X 7.5KG
1 X 10 X 9KG

-Alternate Bicep Curls
2 X 10 X 7.5KG

-Seated Bicep Curls
1 X 10 X 7.5KG

-Hammer Curls
1 X 10 X 7.5KG

-Alternate Hammer Curls
2 X 10 X 7.5KG

Chest

-Bench Press
2 X 10 X 10KG

-Incline Bench Press
2 X 10 X 10KG

-Chest Fly
2 X 10 X 7.5KG

-Incline Chest fly
2 X 10 X 7.5KG

-Pushups with pushup bar
1 X 3 X BW PHAILED

Rested forawhile
2 X 10 X BW (didn't go as low but felt my triceps working)

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.

Last push, 5 last push ups on the floor without the pushup bar

7.39pm
Took my protein shake, 10 ounces of low fat milk + 2 scoops of ON whey

Future plans

Rest till 8.00pm then shower

8.10pm
Cook my dinner: Spaghetti, chicken breast and fried egg!

I might take a shake before sleeping: 1 scoop of milk + low fat milk!

This post has been edited by metalfreak: Feb 18 2009, 07:46 PM

what kind of training is that bro?
i'll google it up later as well. thanks!

23.02.2009

8.30am
Breakfast
1 Sandwich: Wholemeal bread + ham + eggs + cucumbers + tomatoes
1 slice of bread: Wholemeal bread + ham + eggs+ cucumers + tomatoes
1 cup of coffee

1.00pm
Lunch
2 Sandwiches: Wholemeal bread + ham + eggs + cucumbers + tomatoes

4.40pm
Tea
1 Sandwich: Wholemeal bread + peanut butter + Cheese

5.31pm
Ran 3 loops at Bkt Jalil Park (approx 9KM). Used my old New Balance 892 and felt different. I guess I manage to correct my feet landing. And may be I need shoe with 2E Width.

I plan to run again tomorrow. Hope to increase my weekly mileage.

7.30pm
Took my protein shake: 10ounces of milk + 2 scoops of ON whey

Later
Dinner



This post has been edited by metalfreak: Feb 25 2009, 07:29 PM

25.02.2009

7.50am
Breakfast
1 plate of noodles home cooked - With eggs, meat and some veg
1 cup of coffee


12.20pm
Lunch
Rice, Lamb and veg
1 Cup of Tea

4.30pm
Pre Workout meal
Nasi Goreng Ayam + 1 egg
1 cup of tea

6.20pm
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: Shoulders, Abs

Anterior Deltoid
Arnold Press
2 X 10 X 7.5KG
1 X 10 X 9KG


Shoulder Press
3 X 10 X 9KG

Front Raise(5 width variations)
3 X 25 X 5KG

Lateral Deltoid
Upright Row
3 X 10 X 5KG

Dumbbell Raise
2 X 10 X 5KG

Posterior Deltoid
Rear Delt Row
2 X 10 X 5KG

Rear Delt Raise
3 X 10 X 7.5KG


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.

7.26pm
Took my protein shake: 10 ounces of milk + 2 scoops of ONs

Later
8.10pm
Dinner

26.02.2009

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

12.10pm
Lunch
2 Sandwiches: Wholemeal bread + ham(my aunty bought from Canada) + egg + cucumbers
1 cup of tea


4.30pm
Tea
Some biscuits...
1 cup of tea

6.40pm
Ran 3KM++ Just a quick short run. Wanted to rest for today.

Later:
Dinner lor