=_= i am the "Rey" =_=

LOL, ok ok. Will contact you when i need to refill the whey!

yo dude
I got the program from Runner's World website...called smartcoach.

---

Added on June 17, 2008, 11:24 pmoh..forgot to mention..
Just COD with rey tonight

Rey..looking gggggggggggggoooooooooooooddd. Keep it up man. Good progress.

This post has been edited by metalfreak: Jun 17 2008, 11:24 PM

=..= thanks but u say this in the wrong thread

tqtq. are u going to do bulking soon?

Yo bro,

Nah..won't bulk. I just want to maintain where I am and just workout and do my runnings. Pretty happy with my size after my fat lost journey.



This post has been edited by metalfreak: Jun 22 2008, 01:49 PM

Progress pic? Not much I guess



Before


After



Before


After





I gotta be more consistent with my workout as well..I've been training with my runnings alot

I'm only working out like once a week now..dang...


Workout

Chest
- DB Bench Press
- DB Flyes


Biceps
- Bicep Curls
- Alternate Bicep Curl
- Alternate Hammer Curl
- Hammer Curl

Week 4 of training...Although I wont be running the half marathon at KOTR....I'll try half marathon at Standard Chartered@ Singapore on 7th December


23.06.2008
Ran 5KM Clocked at 36' 03" ? Can't remember but its 36minutes...was targeting 35mins but oh well...


24.06.2008
Rested

25.06.2008
Ran 4KM clocked at 28' 08". Was abit tired so didn't run that long


26.06.2008?
I plan to workout after office.

27.08.2008

COMPANY TRIP!
Woo hoo!!!!

I'll be at Bali till Sunday babeh....
Sadly, after checking the hotel's website...no gym facilities. The only thing that caught my eye was "Jogging track available"

LOL

good one dude, u really like to run. I used to do 30 mins for 5 km or 2.4 km in 10 mins (warm up). Now lazy adi hahah, seldom hit the cardio!!!

=) you're a fast runner too. nice..

As long as we run aight?

I aint a hardcore runner, but will try to join more runs haha

Hard to do runs after working in the office...tiring but on average about 5KM lah...if not 3KM LOL

@metalfreak

still lack at chest and shoulders.
and there's some fat at the waist too


Chow

Haha i know bro

More work to be done haha...at least the losing fats part was sort of successful. I'm still running alot ...working out....but more runnings.

Currently..I'm only working out twice a week...

As my Running schedule is like

Running:
Mon
Weds
Saturday

Workout
Thursday
Sunday

haha not fast la, but lazy to stay there for too long, for 2.4km in 10 mins is really quite tough, average speed is around 15km/h, its really sprinting....tiring...i used to do the 10km/h for 30 mins. I am trying on some HIIT now, sprint at 17km/h for 30 secs, jog at 10km/h for 30 secs. Don't know is it the correct way though

i always hate cardio because it is boring. I usually do it when i`m watching some dramas/sports haha

This post has been edited by Sp00kY: Jun 26 2008, 08:09 PM

ic bro..wah..fast...thatz why u pancit after 2.4KM but nevertheless..fast =)

Hopefully, I'm able to take nice pics of Bali when i'm there.

Take care guys

Hahahaha... try to do some crunches or sit ups? IMHO, you arms are ok, but your body needs lots of toning. Umm no offense yeah, can see you are a runner though.

none taken Its good that ppl comment. Its their opinion and its up to me whether to accept it or not right? haha


Arms are easy to train(thatz what they all say). But I do workout other body parts as well. If not, it will be like...Arnold's arms on a Gorilla haha

Yea. I haven't been working out as often as last year. I've been running alot.

But I'm still working out twice a week and training for my runs. Wait for the next progress update la bro I just recovered from pneumonia and only been training my runnings ( excuses Hahahahah)

Week 5 Of training? Although I'm not running half marathon for KOTR. I'm still following the time table

30.06.2008
Ran 5KM clocked at 36mins

01.07.2008
Rested

02.07.2008
Ran 5KM clocked at 35mins

03.07.2008
Warmup
- Usual warmup routine
- 5 pushups Slow and nice form. =)

Workout

Biceps
- Bicep Curls
- Alternate Bicep Curl
- Alternate Hammer Curl
- Hammer Curl

Chest
- DB Bench Press
- DB Flyes
- Pushups


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 15 seconds

Abs circuit was awesome. NO CRAMPS! I guess my body getting used to it again


Meals for the past 4 days were the pretty clean.
Whole meal bread + tuna in olive oil + cheese + eggs
or Whole meal bread + chicken breast + cheese and eggs

Plans for now? Rest till this Sunday's Siemen's run. My 3rd running even that I've joined so far. Excited as hell.

This post has been edited by metalfreak: Jul 4 2008, 10:35 AM

06.07.2008

Completed Siemens Run 2008!


Da Cert!

Clocked at 1Hour 4 mins!

Very hilly but manage to run all da way...well almost..had to stop and walk towards the last corner at Pertama Complex.

Abs cramp before? how do you get over that? i tried to get back to my usual routine but i ended up cramping it 5 times after that
its been few years and i still cant resume my normal routine, on days that i push it i can feel my gut twitching so i end up sitting in a chair without sudden movements for a few minutes

hey bro

After recovering from pneumonia...I tried doing my usual abs routine. can't complete till the end but manage to do lah..cramps came after that but awhile only.

After that, the next session for abs workout was okay. I guess my abs got used to it again.

But you said it has been years???? It took me about 3 sessions for my abs to be "cramp" less when I first started.

Yup, its been years and my abs are still biting if i start doing real crunches
For me deadlift, squat, bench... anyday of the week... but crunches hmmm...
and the cramps i had were reallly awfull, the pain lasts about 10 seconds and at that point it feels like somebody is pinching my gut from the inside
after that i cant stand straight anymore, gotta sit down and slowly stretch