13.04.2009

Am currently on Holiday at Legend Water Chalet at PD

Luckily....ada mini gym

9.15am
Breakfast
BUFFET!
1st serving:
Chinese Fried Rice, Pasta with tomato bolognese sauce, 2 Sausages, a few slices of Ham, baked beans, omelette, scrambled eggs

2nd serving
Fried rice(seems different from the first one...they just took out a new one from the kitches), 2 egg whites! and 2 sausages.

3rd serving
Roti Canai, Dhall curry sauce

Erm...pictures? In digicam No card reader on this laptop.


11.00am
Workout

Warmup
Some stretches

Dunno how whether if its lbs or KG......so...here goes
Back:
Lat Pulldown
Warm up
1 X 10 X 7 plates

2 X 10 X 8 plates
2 X 10 X 9 plates

Seated Cable Row
2 X 10 X 8 plates
2 X 10 X 9 plates

Legs:

Never done this before to be honest.. lol..ya..call me jakun....

Leg extension
1 X 10 X 8 plates
3 X 10 X 9 plates

Leg Curl
4 X 10 X 7KG

Abs
Incline Sit Ups
4 X 10 X BW

My gf? She did 15mins on the treadmill
And...I guided her with some seated cable row and leg extension haha.

=,= no protein shakes......no nothing....aih...I wonder what is for lunch.

I'm also lucky enough to leech some wireless from my room The wireless access is suppose to be ONLY at the coffee area and lobby with WEP access. ROFL

This post has been edited by metalfreak: Apr 13 2009, 12:30 PM

Yo bro, thanks.

I'm trying to do more leg workout as well Helps in running too.

16.04.2009

8.10am
Breakfast
1 slice of wholemeal bread, 1 piece of beef
1 cup of coffee

11.30am
Brunch
Buffet at Le Meridien
Had rice, chicken, lamb, meat loaf, mushroom soup...teriyaki beef...prawns!

4.00pm
Pre workout meal
2 sandwiches: Wholemeal bread + beef + cheese + cucumber
1 cup of coffee

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


Biceps
Bicep curls
Warm up
1 X 10 X 7.5KG

Worksets
1 X 10 X 9KG
4 X 5 X 10KG

Alternate bicep curls
1 X 10 X 9KG

Alternate hammer curls
1 X 10 X 9KG

Hammer curls
1 X 10 X 9KG

Cross Hammer Curl
1 X 10 X 9KG

Concentration Curl
2 X 5 X 9KG

Chest
Bench press
3 X 10 X 10KG

Incline bench press
3 X 10 X 10KG

Chest Fly
3 X 10 X 9KG

Incline Chest fly
3 X 10 X 9KG

Triceps
Tricep dips
3 X 10 X BW

7.40pm
Took my protein shake: 10 ounces of water + 2 scoops of ON whey

8.00pm
Dinner

11.30pm
Took my protein shake: 10 ounces of low far milk + 2 scoops of ON whey.

This post has been edited by metalfreak: Apr 17 2009, 12:33 AM

20.04.2009

8.15am
Breakfast

Toast + marmalde Jam
1 cup of coffee

12.00pm
Lunch

Rice, Lamb and veggies

4.30pm
Tea
2 Sandwiches: Eggs + cheese + normal white bread




6.40pm
Ran at Bkt Jalil Park with my friend. THE NEW SHOE FARKING ROCKS!!! So comfortable. The cushioning is excellent. Very subtle and it doesnt bounce as much nor have that air pressure feeling. Weightwise...its okay. Not too heavy, not too light.



8.15pm
Dinner
Rice, CHICKEN CURRY, and BROCCOLI! Grandma's chicken curry is DA BOMB!

This post has been edited by metalfreak: Apr 21 2009, 01:28 PM

PICTURE Of Shoe


















This post has been edited by metalfreak: Apr 21 2009, 01:29 PM

4 pairs..
3 New Balance(1 cross training, 2 running)
1 Saucony(Running)

Hi Tengster,

I dont know my total mileage for my shoes but my previous running shoe's sole has worn out...so I decided to buy a new shoe.

I didnt measure my bodyfat. sorry.

21.04.2009

7.40am
Cooked my Lunch and pre workout meal

3 pieces of beef, 2 hardboiled eggs, broccoli and spaghetti.


Packed and ready to go. How long to cook? about 20 - 25minutes only

8.15am
Breakfast

Whole meal bread + marmalade + butter
1 cup of coffee

12.15pm
Lunch

Actually, 2 pieces of beef but I forgot to take a picture =P

4.30pm
Pre Workout


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: Shoulders, Triceps and Abs

Anterior Deltoid
Arnold Press
3 X 10 X 7.5KG

Shoulder Press
3 X 10 X 10KG

Front Raise ( 4 way Variation )
3 X 3 X 6.5KG

Lateral Deltoid
Upright Row
3 X 10 X 10KG

Dumbbell Raise
3 X 10 X 10KG

Posterior Deltoid
Rear Delt Raise
3 X 10 X 5KG

Rear Delt Row
3 X 10 X 9KG

Triceps
Tricep extension
3 X 10 X 10KG

Skullcrusher
3 X 10 X 5KG

One arm supinated tricep extension
Right arm 3 X 10 X 5KG
Left arm 1 X 10 X 5KG. 1 X 4 X 5KG (failed)

Tricep dip
2 X 10 X BW


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.

8.00pm
Took my protein shake: 10 ounces of water + 2 scoops of whey

Future plans

Shower then dinner.

---

Added on April 21, 2009, 8:13 pm1 hour 30minutes workout damn shiok

Now I gonna get nagged by my grandma coz dinner is late bla bla bla bla bla bla bla bla bla

I'm off to rest.

I will take a pre bed protein shake for recovery as well.

This post has been edited by metalfreak: Apr 21 2009, 08:13 PM

24.04.2009


w00t I was at Palace Of the Golden Horses for some training Team building bla bla bla but had loads of food...

Surprisingly, had some time to workout before dinner.


Morning snack around 10.30am?




1.00pm? I think
Lunch


Lamb, Nasi Briyani, some beef and eggs, pak choi and potato


Sup Kambing


Eggs, lamb, smoked chicken, Salmon, fried chicken "berempah", potato and calamari thingy

Tea break time
Some small snacks as well. didnt take picture la...pai seh

6.00pm+
WORKOUT!







I can't remember how many weight plates for some workout....but ok la...had a good workout...back, chest, legs and abs

1 plate = 3.8KG

Back
Pulldown
1 X 10 X 8 plates
4 X 5 X 9 Plates

Leg
Leg Press
1 X 15 X 7 plates
1 X 15 X 8 plates
2 X 15 X 11 plates

Abs
1 X 10 X 6 plates I think
2 X 10 X 7 or 8 plates..can't remember...

Can't remember exact amounts of plates..but all weighted which some machine....was nice.

Chest
Smith Machine
2 X 10 X 40KG +? Bar + 11KG plates?

POST WORKOUT MEAL A.K.A DINNER


Loads of beef, nasi briyani, chicken, eggs and broccoli!


Nasi Briyani, more beef, broccoli and eggs!

This post has been edited by metalfreak: Apr 27 2009, 10:47 AM

27.04.2009

7.30am
Cooked my lunch and pre-run meal



6 slices of beef, 1 tomato and spaghetti


8.20am
Breakfast

Toast + marmalade jam
1 cup of coffee

12.30pm
Lunch
3 slices of beef, spaghetti

4.30pm
Tea/pre run meal
3 slices of beef, spaghetti

6.20pm
I plan to run just 6KM(2 loops) at Bkt Jalil Park but manage to push myself to run 9KM(3 loops). It was tough and shitty dunno why although I've been running for so long. Sigh...sometimes I wonder why am I doing this.

8.30pm
Dinner

10.30pm
Took my protein shake: 10 ounces of milk + 2 scoops of ON Whey

haha. Its nice to prepare our own food no? =P just the way we like it. shiok

28.04.2009

8.15am
Breakfast
1 Sandwich: Wholemeal bread + Tuna in olive oil + bacon
1 cup of coffee

12.30pm
I went out for lunch with some colleagues....I had Beef Noodles

4.40pm

1 Sandwich: Wholemeal bread + tuna in olive oil + 1 egg + 1 slice of cheese

6.30pm
Ran 6KM with a friend at Bkt Jalil Park

8.00pm
Dinner
1 Sandwich: Wholemeal bread + tuna in olive oil + 1 egg + 1 slice of cheese
Some fried rice that my grandma cooked.


29.04.2009
REST DAY

Hey man....

Honestly, When I 1st started....I just wanted to lose weight la.. I couldn't even run 1KM without stopping. Was like run walk run walk run walk.

I wasn't a runner / bber before i started. Just wanted to lose weight. Slowly built up stamina and started to run 1KM without stopping..slowly was 1.5KM...then 2KM.

Now, although slow I like to do the distance.

hey bro

no worries. its all good. It always starts with a step. I enjoy running and working out.

Woot. prepare for more food pictures =.= I've been lazy...belum update journal for THursday's workout...


Pai seh pai seh.

w00t I've been busy/lazy/cooking/dota-ing/running/working out!

30.04.2009

7.30am
Cooked my lunch and pre workout meal



8.20am
Breakfast
Toast bread + 1 cup of coffee

12.00pm
Lunch

odd, it doesn't look red like the 1st picture LOL. damn lighting cacat when taken with my K800..ah well....
3 slices of beef, 1 hardboiled egg and spaghetti

4.30pm
Pre workout
Same as lunch as except only 2 slices of beef

7.00pm
Workout

Today:Back, legs and triceps

Back
Pulldown
warm up
1 X 10 X 36.3KG

1 X 10 X 40.9KG
2 X 1 X 45.4KG w00t! Increasing bit by bit!

Seated Cable Row
1 X 10 X 36.3
2 X 10 X 45.4KG

Legs
Leg Extension
Can't really remember the weights used...
1 X 10 X 22.7KG
2 X 10 X 27.2KG

Macam berat only Nvm..train, train

Leg Press
1 X 10 X 77.2KG
2 X 10 X 90.8KG(wholestack)

Leg Curl
PHAILED! Cramps on my calves!

Triceps
Cable Pushdown....I do 2 types...macam cacat but I felt my triceps being worked nicely. the light ones is like 90 degrees adn my forearm goes down. Heavier ones are like I'm doing push ups..pushing the bar down...nvm la..all macam the same...Pushdown. As long as its working for me.
3 X 10 X 22.7KG
2 X 10 X 27.2KG

8.10pm
Took my protein shake: 10 ounces of water + 2 scoops of whey

9.00pm?
Dinner @ Williams.
Beef Burger With Mozzarella Special!..f***ing huge! ..mahal juga. RM25





Its not raw on the right side..its lighting..

This post has been edited by metalfreak: May 4 2009, 10:35 AM

03.05.2009

Ran 10KM in the evening. Tough =.= stopped like 4 - 5 times to walk for about 1 min or 2mins before running again.
Timing - 01:09:XX malu malu

Ok lar. I think I'm not putting effort to improve timings, but I just wanna do distance...am I a weird runner? I'm actually wanna train my workout even more LOL.

But end of the day, I'm satisfied knowing I've ran

04.05.2009

7.30am?
Cooked my lunch / pre run meal


8.20am
Breakfast


12.00pm
Lunch
Spaghetti + chicken breast + egg

4.30pm
Pre Run Meal
Spaghetti + chicken breast + egg

7.00pm
Ran awhile...not even sure how much I ran coz another colleague joined me and a friend for running...didnt really run much but ok la..sweated.

9.00pm
Dinner
Some noodles + lorbar(er..black sauce pork gravy ..not those tai wan sausage crap) + 1 piece of chicken breast.

yo dude

I dont time when cooking it but i usually pan fry till it changes color(not till chau tah la haha). then sort of check by splitting the meat up alittle..

I season with extra virgin olive oil + italian herbs + black pepper overnight

Any time buddy. Glad some ideas helped

Yes bro, my friend also said the same thing. ratio of carbs to protein is like 4 : 1 when it should be roughly 2:1. I will correct this. Thanks bro!

Next up,

Updates!
05.05.2009


7.30am
As usual, cooking time!

Note: Crap, too much rice...ah well...

8.25am
Breakfast



12.00pm
Lunch
Some rice, and 3 pieces of beef
1 cup of coffee

4.30pm
Pre workout meal
Some rice, and 3 pieces of beef

6.00pm
Workout!
Warmup
Some stretches

NOT BAD WEI! TPM GYM REPLACED THE MISSING DUMBBELLS! REPOSITIONED THE EQUIPMENTS!
Today: Back, Triceps, Legs and abs!

Back
Lat Pulldown (sien....no bloody weight indicator)
Warm Up
1 X 10 X 9 plates

1 X 10 X 10 plates
2 X 10 X 11 Plates
2 X 5 X 12 Plates

Seated Cable Row
1 X 10 X 10 Plates
2 X 10 X 11 Plates
2 X 5 X 12 Plates

Legs
SQUATS!!!! I FINALLY SQUATTED!
1 X 10 X bar * testing testing and checking form with mirror
1 X 10 X bar + 5KG plates ES
2 X 10 X bar + 10KG plates ES
2 X 10 X bar + 15KG ES

woo hoo! Damn nice..my quads were feeling it!!!

Leg Extension * Fark...can't remember how many plates/weight
1 X 10 X 27.9KG?
3 X 10 X 29.7KG? ARGHHH forgot forgot

Triceps
Tricep Dips
3 X 10 X BW

Pushdown
1 X 10 X 4 plates
2 X 10 X 5 plates
1 X 10 X 6 plates
1 X 10 X 5 plates

Abs
Crunches
1 X 10 X BW
1 X 10 X BW + 5KG plate
1 X 10 X BW + 10KG plate

7.20pm
Finished working out...legs couldn't walk properly HAHA. Triceps macam burning. Had to go back office to refill water for my drinking and protein shake.
Took my protein shake: 10 ounces of water + 2 scoops of whey

8.00pm
Got home like freaking 8.00pm
Cooked my dinner:

Some beef cubes, 2 eggs, some rice, some long beans and some baked beans.

This post has been edited by metalfreak: May 5 2009, 09:17 PM

10.05.2009


First 10KM running event for me this year. HAHA and its already May

Larian Bomba @ Dataran Merdeka

10KM. panas sial.....like having a toaster infront of your face.



Next up, 15KM New Balance Pacesetter Run !