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Metalfreak's Journal! Ctrl Alt Del., Updated page 1 for Dec's Progress :)

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TSmetalfreak	Jun 22 2009, 10:06 AM Return to original view \| Post #521
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	18.06.2009 Rest Day Meals for lunch and tea Green peas with eggs loads of beef cubes, onions 19.06.2009 Breakfast 1 Sandwich: Wholemeal bread + marmalade jam 1 cup of coffee Lunch Pre Run Meal I was suppose to be running with Syd G but i guess traffic jam was really bad plus she had to leave by 8pm. She couldn't make it for the run so I only ran on my own for 50mins Dinner Plain Naan Tandoori I got home, washed my car... Too damn dusty
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TSmetalfreak	Jul 1 2009, 09:54 AM Return to original view \| Post #522
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	Bluerghhhh..... was resting and eating all the way till pre half marathon day 28.06.2009 Ran my 2nd Half Marathon 21.1KM baby yeah! Name: ANDREW CHIAM WEI HAN (MAS) Net Start: 06:14:48 Category: Half Marathon 21km Net Time: 03:08:10 Position: 1644 Finish Timing: 03:09:57.18 And.......I manage to take picture with 1 of Malaysia's most influential blogger...KENNY SIA! I will be hitting the gym today after 2 days of rest from my half marathon. Finally...after 2 weeks off from weights! This post has been edited by metalfreak: Jul 1 2009, 09:55 AM
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TSmetalfreak	Jul 1 2009, 10:16 PM Return to original view \| Post #523
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	01.07.2009 WOO HOO!! FINALLY ITS JULY!!! Workout month 8.15am Breakfast Home cooked mee hoon by my gf's mum 1 cup of milo 12.00pm Lunch Rice + beef + Japanese Tofu + tau geh...I tar pau la...didnt cook 1 cup of coffee 5.00pm Pre Workout meal Chicken rice (Chicken breast part) 1 cup of coffee 7.00pm Workout! Today: Chest/Biceps/Triceps! Warm up: Some stretches 10 Pushups Chest Bench Press Warm up 1 X 10 X bar 1 X 10 X 30KG 1 X 10 X 35KG 1 X 6 X 40KG 1 X 8 X 40kg!!! WOO HOO! 8 Reps without spotter 1 X 5 X 40KG Chest Fly(machine) 1 X 10 X 24.9KG 1 X 10 X 29.5KG DB bench press 1 x 10 X 25lbs 1 X 5 X 25lbs (freaking shaking!!) Biceps EZ Bar curl 1 X 10 X 18KG 1 X 10 X 23KG 1 X 2 X 28KG (phailed) 1 X 10 X 23KG Triceps Triceps Pressdown 1 X 10 X 6 plates 2 X 10 X 7 plates Triceps Dips 3 X 10 X BW 8.20pm Took my protein shake: 10 ounces of water + 2 scoops of whey 9.20pm Dinner Nasi Goreng Kambing + 1 telur mata kerbau 1 cup of nescafe Later Will take my protein shake with milk + 2 scoops of whey
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TSmetalfreak	Jul 2 2009, 12:13 AM Return to original view \| Post #524
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	QUOTE(-Dan @ Jul 1 2009, 10:51 PM) Nice job on the marathon! And cool! You met Kenny Sia! Thanks Dan! Although my timing was slower....but i ran most of the journey compared to my previous other runs. Will be working out more this month Now that the 21KM event is over hehe
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TSmetalfreak	Jul 3 2009, 11:11 PM Return to original view \| Post #525
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	03.07.2009 8.30am Breakfast NO BREAD shit.... I had 2 whole eggs and 1 cup of low fat milk 12.15pm Lunch Rice + BEEF + japanese tofu + Kacang Botol Freaking RM5.50 4.30pm Pre Workoutmeal Chicken rice(chicken breast) 6.00pm Workout! Warmup: Some stretches TODAY: LEG DAY! and abs Leg Squats Warm up: 2 X 10 X BAR 1 X 10 X 40KG 1 X 10 X 50KG 3 X 10 X 60KG!!!! WOO HOO!! Improved Leg Extension 1 X 10 X 65lbs 1 X 10 X 75lbs 2 X 10 X 85KG Standing calf raise 1 X 10 X 40KG 1 X 10 X 50KG 1 X 10 X 60KG DB Calf raises 3 X 10 X 40lbs Abs Incline sit up 1 X 10 X BW 1 X 10 X BW + 10KG plate er...another sit up by its er....how the heck do I explain. 1 X 10 X BW 1 X 10 X BW + 10KG plate 7.10pm Took my protein shake: 10 ounces of water + 2 scoops of whey 8.20pm Dinner Chicken rice(chicken breast)
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TSmetalfreak	Jul 8 2009, 02:22 AM Return to original view \| Post #526
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	07.07.2009 9.00am Breakfast 1 egg, some spaghetti + cabbage 12.50pm Lunch 1 Egg, chicken breast , spaghetti with cabbage 5.15pm Pre workout meal Chicken breast, spaghetti with cabbage Workout Warm up: Some stretches 10 pushups Today: BACK and abs Back Lat pull down Warm up 1 X 10 X 10 plates 1 X 10 X 11 plates 2 X 10 X 38 KG (another pull down machine ) 2 X 10 X 12 Plates 1 X 10 X 11 Plates 1 X 10 X 10 Plates Cool down set Cable Row 1 X 10 X 10 plates 3 X 10 X 11 plates 1 X 10 X 12 plates 1 X 10 X 10 plates Cool down set DB Bent Over Row 2 X 10 X 30lbs 1 X 10 X 25lbs Abs Incline sit up 1 X 10 X BW 1 X 10 X BW + 10KG plate Some other ab machine which I dont even know the name...but its like you are facing forward...u bent forward and lift up your upper body. 1 X 10 X BW 1 X 10 X BW + 10KG plate. 8.15pm Took my protein shake: 10 ounces of water + 2 scoops of whey 9.10pm Dinner Nasi Goreng Ayam....Chicken breast part of course 1.00am+++ Took my protein shake: 10 ounces of low fat milk + 2 scoops of whey
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TSmetalfreak	Jul 8 2009, 11:45 AM Return to original view \| Post #527
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	Update for yesterday's meal picture. Was too tired to post up pics last night..sorry guys!
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TSmetalfreak	Jul 14 2009, 09:49 AM Return to original view \| Post #528
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	OMG OMG late update 08.07.2009 Cooked as usual My breakfast With a glass of milk. Yes, I cooked extra My daily supplements: I bring it in a pill box container la...i accidentally left it in office. So I use my old previous mini jam bottle. Cute huh? 95% I take these Mon - Friday without fail unless I'm away from home. 1 Vitamins and Mineral(Blackmores) 2 Vitamin B Complex(Amway) 2 Fish Oil Caps(Blackmores) Occasionally, Glucosamine but not often. Rest for the rest of the days 12.07.2009 McDonald's Olympic Day Run 7KM @ 00:45:13 WOO HOO! I freaking HATE hills. But manage to potong alot of ppl on da hills. QUADS MUSSELLS FTW! 13.07.2009 QUOTE Note: I decided to lessen my carbs intake by abit...I'll only take more during workout days. Trying to reduce my spare tyre...Just trying out some stuff. If it works....great..it not...I'll still be healthy 8.00am Breakfast 1 Sandwich: Normal bread + tuna + 1 egg + lettuce 1 cup of Milo 12.00pm Lunch I tar pau some malay chap fan... Rice, lots of beef stew, 3 pieces of japanese tofu(they cut it lorrr), and lots of long beans. To my surprise...RM4 ONLY!!!! 5.00pm Tea/ Pre-Run meal 3 pieces of Curry puffs with Sardine fillings 1 cup of black coffee 7.20pm Yea I got home freaking late. Thanks to work + traffic. I manage to ran 10KM with some soreness on my right calf. I got some motivation from somewhere.. Anger is the best motivation ever. Timing? Not that great but ok la... 01:10:XX 8.50pm Dinner Moderate amount of rice, fish, veg and soup. 10.00pm A glass of low fat milk
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TSmetalfreak	Jul 17 2009, 04:18 PM Return to original view \| Post #529
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	14.07.2009 7.30am Cook cook Beef cubes + chicken breast 8.30am Breakfast 12.00pm Lunch Spaghetti, beef cubes and chicken breast 5.00pm Pre Workout meal Spaghetti, beef cubes and chicken breast 7.00pm Workout Today: Chest, Biceps, Triceps and abs Warm up: Some stretches 10 pushups Chest Bench Press 1 X 10 X bar 1 X 10 X 30KG 1 X 10 X 35KG 1 X 3 X 40KG 1 X 5 X 40KG 1 X 4 X 40KG 1 X 10 X 35KG 1 X 10 X 30KG Pec Fly (Machine) 2 X 10 X 24.9KG 1 X 5 X 29KG Bicep EZ Bar curl 1 X 10 X 18KG 2 X 10 X 23KG 1 X 10 X 18KG Alternate DB curl 1 X 10 X 20lbs Alternate DB hammer curl 1 X 10 X 20lbs Triceps Tricep Dips 3 X 10 X BW Abs Incline Sit up 1 X 10 X BW 1 X 10 X BW + 10KG plate The other abs machine...once again....i will take a picture of it soon Obliques 1 X 10 X BW (each side) er...front sit ups? God knows what I call it. 1 X 10 X BW 1 X 10 X BW + 10KG plate 8.10pm Took my protein shake: 10 ounces of water + 2 scoops of whey 8.40pm Dinner Rice, chicken and soup 11.00pm Took my protein shake: 10 ounces of low fat milk + 2 scoops of whey I have been resting after Tuesday....I have Siemens Run this Sunday ...so I'm just resting all da way.
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TSmetalfreak	Jul 19 2009, 03:28 PM Return to original view \| Post #530
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	19.07.2009 4.00am Woke up 4.15am 1 Sandwich: Wholemeal bread + butter + marmalade 1 banana 1 cup of coffee 5.20am Left my house for the run 7.30 - 9.00am Ran Siemens Run 2009 - 10KM!!(Tak de measuring device so...ikut their distance lor) 01:10:13 BEST TIMING FOR 10KM!! (Previous best timing was 01:11:38 - Shape/Men's Health Run 2008) 10.20am Breakfast Home cooked porridge Slept from 10.40 or so till 12.45pm...bloody long hahaha 1.40pm Ate Village Park Nasi Lemak + 1 extra plate of rice!
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TSmetalfreak	Jul 20 2009, 02:16 PM Return to original view \| Post #531
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	QUOTE(myremi @ Jul 20 2009, 12:52 PM) So, how did the Nike session though? The one where you got a pair of free shoes. Oh I didnt put it here but its on my blog
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TSmetalfreak	Jul 22 2009, 10:15 AM Return to original view \| Post #532
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	20.07.2009 Rest day....ok la..washed my car 21.07.2009 7.20am MASAK By the way, it is NOT broadnoodles + yellow noodles. Its fettucine + spaghetti. I just wanted to finish them up...cooked with kicap pekat 8.10am Breakfast Egg with wholemeal bread. Yummy 12.00pm Lunch 1 egg, 3 pieces of chicken breast fillet and fettucine + spaghetti 5.00pm Same as lunch BUT NO egg and lesser pasta. 7.00pm WORKOUT! TODAY: Shoulders and abs Warm up: Some stretches 10 push ups. Anterior Deltoid -Seated Shoulder Press warm up set 1 X 10 X 8KG 3 X 10 X 25lbs -Arnold Press 1 X 10 X 8KG 2 X 8 X 8KG -Front DB Raise (Shoulders) 3 X 20 X 10lbs(4 way variation) -Shrugs 3 X 10 X 30lbs Lateral Deltoid -Upright Row (pull up) with EZ bar 1 X 10 X 18KG 1 X 10 X 23KG 1 X 10 X 28KG Posterior Deltoid -Rear Delt Raise (Like Chest Flyes) 3 X 10 X 8KG Abs Incline sit ups 1 X 10 X BW 1 X 10 X BW + 10KG plate Obliques 1 X 10 X BW + 10KG plate (each side) Er..whatever you call that abs exercise machine.. 1 X 10 X BW 1 X 10 X BW + 10KG plate Yes, I didnt take that machine's picture AGAIN. Fark man...must take it tomorrow when I hit the gym 8.10pm Habis workout but NO WHEY..aRGHhhhhhhhhhhhh .........Will be getting from Reyzai tonight. 8.40pm Dinner Rice, chicken, pork and soup This post has been edited by metalfreak: Jul 22 2009, 10:18 AM
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TSmetalfreak	Jul 23 2009, 10:10 PM Return to original view \| Post #533
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	22.07.2009 Rest Day Breakfast My lunch + tea time Beef + rice + 1 egg( 1 egg only..taken during lunch) 23.07.2009 7.40am COOOOOOOOOOOOOOOOOOK Tuna in water + onions + garlic cooked with spaghetti + chilli sauce 12.30pm Lunch 4.20pm Small pieces of cake coz colleague's birthday 5.10pm Pre workout meal Same as lunch but lesser spaghetti 7.00pm Workout! Today: Legs and abs Warm up: Some stretches 10 push ups Legs Squats Warm up set 1 X 10 X bar 1 X 10 X 30KG 1 X 10 X 40KG 1 X 10 X 50KG 2 X 10 X 60KG 2 X 10 X 65KG Increased abit and do 2 sets! 1 X 10 X 40KG Leg Extension 1 X 10 X 75lbs 2 X 10 X 85lbs Standing calf raises 1 X 10 X 30KG 2 X 10 X 60KG Abs Incline sit up 1 X 10 X BW 1 X 10 X BW + 10KG plate Machine XXX Obliques 1 X 10 X BW + 10KG plate(each side) Front raise? wtf do I even call it HAHHHAAHA 1 X 10 X BW 1 X 10 X BW + 10KG plate 8.10pm Took my protein shake: 10 ounces of water + 2 scoops of whey 8.45pm Dinner Rice + chicken and ABC soup. 11.00pm Protein shake: 10 ounces of milk + 2 scoops of whey This post has been edited by metalfreak: Jul 23 2009, 10:11 PM
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TSmetalfreak	Jul 27 2009, 10:37 AM Return to original view \| Post #534
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	24.07.2009 7.50am COOOOOK was bloody late...changed plans ...instead of spaghetti, i went baked beans! 2 eggs + 1 slice of cheese + italian herbs + black pepper Beef seasoned with EVO oil + italian herbs + black pepper Baked beans 8.20am Breakfast 1 Sandwich 12.20pm Lunch 4.30pm Pre Workoutmeal Same as lunch but just 2 slices of wholemeal bread 7.00pm Workout Warm up Some stretches 10 pushups Today: Chest, Biceps, and triceps Chest Bench Press Warm up 2 X 10 X Bar 1 X 10 X 30KG 2 X 10 X 35KG 1 X 4 X 40KG 1 X 7 X 40KG 1 X 3 X 40KG Sigh, still weak at 40KG. Chest Pec Fly(Machine) 2 X 10 X 29.5KG 1 X 8 X 24.9KG Incline DB press 1 X 10 X 8KG Someone was using the dumbbells that I needed. So I just grabbed these.. =.= was already so shaky hahaha Biceps EZ bar curl 1 X 10 X 18KG 2 X 10 X 23KG DB Alternate curl 1 X 10 X 25lbs DB Alternate hammer curl 1 X 10 X 25lbs Triceps Tricep Dips 3 X 10 X BW Abs Incline sit ups 1 X 10 X BW Only did 1 set...abs was not feeling too good as I did abs on Thursday That machine XXX i was talking ALL THESE WHILE..I finally remembered to take a picture of it 8.00pm++ Took my protein shake: 10 ounces of water + 2 scoops of whey. 8.40pm Dinner 11.00pm Supper Mee goreng kambing This post has been edited by metalfreak: Jul 27 2009, 10:38 AM
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TSmetalfreak	Jul 27 2009, 12:47 PM Return to original view \| Post #535
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	QUOTE(myremi @ Jul 27 2009, 11:56 AM) lol! link? Added on July 27, 2009, 12:00 pmbtw, eat more veggies. YEa i know. I haven't been buying broccoli coz not fresh. I bought 2 edi Link ah? I'll PM you
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TSmetalfreak	Jul 27 2009, 10:14 PM Return to original view \| Post #536
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	QUOTE(-Dan @ Jul 27 2009, 07:07 PM) That XXX machine, apparently it's called a Roman Chair. LOL seriously? Thanks! haha
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TSmetalfreak	Jul 29 2009, 10:32 AM Return to original view \| Post #537
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	27.07.2009 Rest Day My Ass recovered from Thursday workout =.= Walau eh...4 days to recover...what the hell..... Lunch 28.07.2009 8.00am Breakfast Baked beans + 2 eggs + chicken breast 12.00pm Lunch Sorry I didnt take picture... But I had Rice, chicken breast cooked in stew(carrots and potatoes) 4.30pm Same as lunch Note: I think too much rice for 1 day but screw it la. sigh 6.45pm er...1 glass of teh C peng at Original Kayu I couldn't find Anabolic Gym laaaaaaaaaaaaaaaa 7.30pm Finally, gathering of ~~animals~~ lyn members Today: BACK Warm up Some stretches Back Lat Pulldown 2 X 10 X 9 plates 2 X 10 X 10 plates 1 X 10 X 9 plates Seated Cable Row 2 X 10 X 9 plates 1 X 10 X 9 Plates 1 X 10 X 9 plates Reverse grip pull down 1 X 10 X 9 plates DB Bend over Rows 4 X 10 X 30lbs 1 X 10 X 35lbs Registryeditor was guiding me on Pendlay Row.... Not easy. U may think you got the form right, but it might be wrong. Damn...will work on it by trying more and watching some youtube videos. Thanks Registry ! This post has been edited by metalfreak: Jul 29 2009, 10:34 AM
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TSmetalfreak	Aug 4 2009, 12:10 PM Return to original view \| Post #538
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	01.08.2009 Ran 10KM 03.08.2009 Rested Lunch Beef! 1 egg and long beans Teatime? 1 Burger ayam with fries Dinner Chicken breast + some ikan bilis + spaghetti + 1 egg
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TSmetalfreak	Aug 4 2009, 01:43 PM Return to original view \| Post #539
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	QUOTE(myremi @ Aug 4 2009, 12:58 PM) Eat more veggies. Oh, I tried edible flowers in a salad this week. It's nice. Hee hee! Yea...ada makan just that I didnt post here. the picture is at home in my PC superb dinner on Friday LOL!. nanti gua post Broccoli + mince beef cooked with onions and garlic + 1 slice of cheese and 1 egg. and spaghetti. YUMMY
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TSmetalfreak	Aug 6 2009, 11:56 AM Return to original view \| Post #540
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	QUOTE(bubb13s @ Aug 5 2009, 03:34 PM) i get my source of veg from the pasar borong. esp the broccoli. broccoli sold at supermarts like jusco/giant/tesco kenot makan wan. already in rotting condition before buying. hehe the ones sold in market are expensive at times. The ones sold in supermarkets okla...if its not fresh, I'll just wait another day or something. its definitely cheaper than wet market. I bought a pack of broccoli from Tesco once... 3 broccoli for RM0.70 And they were FRESH. no joke. QUOTE(Al@n2rock @ Aug 5 2009, 03:57 PM) This journal make me hungry everytime i open it, hahahhaahhaha Visit more for ideas Next up, my updates! 04.08.2009 Masak! Mince beef + onions + garlic cooked with spaghetti + alfredo pasta sauce 8.10am Breakfast 1 bowl of POST Mix Raisin or something cereal 12.30pm Whatever i cooked of course 4.45pm PRe workout meal Same same same as lunch Power meal! 6.00pm Workout TODAY: Chest, Bicep and abs! Warm up: Some stretches 10 pushups Chest Bench press Warm up 2 X 10 X bar 1 X 10 X 30KG 1 X 10 X 35KG 1 X 5 X 40KG 1 X 8 X 40KG 1 X 6 X 40KG Chest press(machine) 2 X 10 X 80lbs Pec Fly machine rosak Biceps Alternate DB curl 2 X 10 X 25lbs Alternate DB hammer Curl 1 X 10 X 25lbs EZ bar curl 1 X 10 X 18KG 2 X 10 X 23KG Abs Incline sit up 1 X 10 X BW 1 X 10 X BW + 10KG plate Roman chair ( Thanks Dan!) Obliques 1 X 10 X BW 1 X 10 X BW + 10KG plate er how the hell do I call the exercse where I bend forward facing the floor and i move my body straight up? 1 X 10 X BW 1 X 10 X BW + 10KG plate 7.10pm Took my protein shake: 10 ounces of water + 2 scoops of whey 7.50pm Dinner Rice, mutton curry, veg and 1 fried egg 1 Teh C Peng I played Dota till I forgot to take my pre bed protein shake 05.08.2009 Lunch Tea Same as lunch but without egg This post has been edited by metalfreak: Aug 6 2009, 12:08 PM
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