Metalfreak's Journal! Ctrl Alt Del., Updated page 1 for Dec's Progress :)
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 Aug 6 2009, 12:09 PM
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#541
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Senior Member
3,300 posts Joined: Jan 2003 
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QUOTE(bubb13s @ Aug 6 2009, 12:04 PM) eh...if u ever come across fresh broccoli rm0.70 for 3 biji hor..tumpang beli pls. jusco ioi mall broccoli...really  the top all turning yellow and bruised edi.  how to tumpang lol you stay near here ?  I'm at Bandar Puteri |
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Aug 11 2009, 01:52 AM
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#542
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Senior Member
3,300 posts Joined: Jan 2003
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10.08.2009
my meals are screwed for today Moving on Workout Warm up: Some stretches 10 pushups Today: Shoulders and abs Shoulders Front Raises - 4 way variation 3 X (5 X 4 )X 10lbs Arnold Press 3 X 10 X 8KG Upright Row 3 X 10 X 28KG Abs Incline sit up 1 X 10 X BW 1 X 10 X BW + 10KG plate Roman chair Obliques 1 X 10 X BW 1 X 10 X BW + 10KG plate er...I call it front body raise 1 X 10 X BW 1 X 10 X BW + 10KG plate Took my PWO shake: 10 ounces of water + 2 scoops of whey Dinner: Nasi Goreng Kambing + 1 telur mata kerbau Pre bed: Protein shake: 10 ounces of low fat milk + 2 scoops of whey This post has been edited by metalfreak: Aug 11 2009, 01:52 AM |
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Aug 16 2009, 09:42 PM
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#543
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Senior Member
3,300 posts Joined: Jan 2003
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14.08.2009
Sigh, my workout session on Friday seems so bad. back felt weak. Tiredness really shows alot of difference. TODAY: Back, Triceps and abs! Workout Warm up Some stretches 10 pushups Back Pulldown Warmup 1 X 10 X 9 Plates 1 X 10 X 10 Plates 1 X 10 X 11(felt like shi.t) Seated cable row 1 X 10 X 9 Plates 1 X 10 X 10 Plates 2 X 10 X 11 Plates Bent Over DB row 2 X 10 X 30lbs Triceps Tricep Extension 1 X 10 X 20lbs 3 X 10 X 25lbs Tricep Pushdown 1 X 10 X 6 plates 1 X 10 X 7 plates. Abs Incline sit up 1 X 10 X BW 1 X 10 X BW + 10KG plate Roman Chair Obliques 1 X 10 X BW 1 X 10 X BW + 10KG plate Front raise? 1 X 10 X BW 1 X 10 X BW + 10KG Plate Hanging leg raises 1 X 10 X BW |
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Aug 28 2009, 09:51 AM
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#544
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Senior Member
3,300 posts Joined: Jan 2003
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27.08.2009
Finally an update! woo hoo! 8.20am Breakfast 1 Sandwich: normal white bread + 1 egg 1 slice of wholemeal bread + jam 1cup of coffee 12.00pm+ Lunch Rice, some eggs and chicken breast 4.40pm Tea Same as lunch 6.10pm Ran about 30mins on the treadmill @ 8kmph ~ 8.5~kmph and cool down by walking for another 3 minutes. Some stretches after that and I did my abs Abs Incline sit ups 2 X 10 X BW 1 X 10 X BW Roman Chair Obliques 1 X 10 X BW 1 X 10 X BW + 10KG plate Front body raise 1 X 10 X BW 1 X 10 X BW + 10KG plate 8.10pm Dinner Brown rice . home cooked lai liu har, eggs + lap cheong + onions. Sai Yong Choy soup! Superb dinner at gf's place  11.00pm Daily dosage DotA  for finger trainig LOLOL |
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Sep 1 2009, 09:51 AM
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#545
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Senior Member
3,300 posts Joined: Jan 2003
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28.08.2009
Late updateCant remember what I ate =.= Today: Chest, Biceps and some abs Chest Bench Press 1 X 10 X Bar (warm up) 1 X 10 X 30KG 1 X 10 X 35KG 4 X 5 X 40KG(5th one failed) Pec Fly(Machine) 1 X 10 X 24.9KG 2 X 5 X 29.4KG Biceps EZ bar curl 2 X 10 X 18KG 2 X 10 X 23KG Alternate DB curl 1 X 10 X 25lbs Alternate Hammer Curl 1 X 10 X 25lbs Abs Was still having sore...didnt do weighted but just used bodyweight. Incline sit ups 1 X 10 X 10 Roman Chair Front raise 1 X 10 X BW Obliques 1 X 10 X BW On a side note  MY BABY IS HERE!!!!! HADOKEN! Actually, I use Akuma now. Bye Ken.... This post has been edited by metalfreak: Sep 1 2009, 10:05 AM |
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Sep 2 2009, 10:13 AM
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#546
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Senior Member
3,300 posts Joined: Jan 2003
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QUOTE(kianweic @ Sep 1 2009, 02:17 PM) Now gotta train in the gym / runs (the usual stuff) and outside of the gym (Street Fighter 4) ehehehe. Yea man Train every thing hahaha 31.08.2009 Ran about 3KM++ with my sayang around her housing area 01.09.2009 Ran probably about 4KM @ Bkt Jalil Park |
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Sep 3 2009, 09:51 AM
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#547
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Senior Member
3,300 posts Joined: Jan 2003
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02.09.2009
Lunch Tuna, eggs and spaghetti Tea Same as lunch. 7.00pm Ran at Bkt Jalil Park ....about 3KM with some friends  Love the good company of friends. |
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Sep 4 2009, 09:50 AM
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#548
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Senior Member
3,300 posts Joined: Jan 2003
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03.09.2009
8.30am Breakfast bread, some walnut cake and a cup of coffee 12.20pm Lunch Rice, eggs and beef 5.00pm Tea/PRe WO meal Same as lunch 7.30pm Workout TODAY: Back and abs Back Lat Pulldown Warm up 2 X 10 X 34KG 1 X 10 X 38KG 1 X 6 X 38KG 1 X 5 X 38KG 1 X 10 X 34KG ( Wide grip) Went to another lat pulldown machine: 1 X 10 X 10 plates 1 X 5 X 11 Plates Went back to the pulldown machine which has weight numbering Reverse grip pulldown 2 X 5 X 34KG Seated cable row 1 X 10 X 10 plates 2 X 10 X 11 Plates 1 X 10 X 11 plates Bent over db row 2 X 10 X 25lbs Abs Roman chair Obliques 1 X 10 X BW 1 X 10 X BW + 10KG plate Front raise 1 X 10 X BW 1 X 10 X BW + 10KG plate 90 degree Crunches on flat bench 1 X 10 X BW 1 X 10 X BW + 10KG plate 8.25pm Took my protein shake: 10 ounces of water + 2 scoops of whey 9.00pm Dinner Rice, pork chop, veg and soup |
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Sep 12 2009, 07:38 PM
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#549
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Senior Member
3,300 posts Joined: Jan 2003
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08.09.2009
Late update. This is for Tuesday Today: Leg + abs day Legs Squats Warm up 1 X 10 X bar 1 X 10 X 30KG 1 X 10 X 40KG 1 X 10 X 60KG 1 X 10 X 65KG 1 X 10 X 70KG 2 X 5 X 70KG Leg Extension 1 X 10 X 75lbs 1 X 10 X 85lbs 2 X 10 X 95lbs Leg Curl 1 X 10 X 75lbs 2 X 10 X 85lbs Abs Incline abs sit up 1 X 15 X BW 1 X 10 X BW + 10KG plate Roman Chair Front body raise 1 X 10 X BW 1 X 10 X BW + 10KG Obliques 1 X 10 X BW 1 X 10 X BW + 10KG PLATE This post has been edited by metalfreak: Sep 12 2009, 07:39 PM |
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Oct 7 2009, 02:09 PM
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#550
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Senior Member
3,300 posts Joined: Jan 2003
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WOW finally an update!
06.10.2009 7.50am Breakfast Home cooked noodles I was at gf's place12.00pm Lunch tar pau-ed Rice, beef, some tofu and 1 egg 3.00pm Tea Er...1 heong peng from Penang or Ipoh =.= 1 cup of tea I know it sucks for pre workout =.= 6.00pm Workout Today: Chest, Biceps and abs Feels f.u...cking good to workout after so long =.= Damn busy with work Warm up: Some stretches + 10 pushups Chest Bench Press Warm up 1 X 10 X Bar 1 X 10 X 30KG 2 X 5 X 40KG 1 X 5 X 45KG 1 X 5 X 40KG Pec Fly (Machine ) 1 X 10 X 29.4KG 1 X 5 X 24KG Chest Press 1 X 10 X 33KG or something 1 X 8 X 33KG Biceps EZ bicep curl 1 X 10 X 18KG 2 X 10 X 23KG Alternate Bicep Curl 1 X 10 X 25lbs Alternate Hammer Curl 1 X 10 X 25lbs Abs Roman Chair Front Raise 1 X 10 X BW 1 X 10 X BW + 10KG plate Obliques 1 X 10 X BW 1 X 10 X BW + 10KG plate Incline sit ups 1 X 10 X BW 1 X 10 X BW + 10KG plate 6.55pm Took my protein shake: 10 ounces of water + 2 scoops of whey 8.30pm Dinner Rice + meat(pork) and some veg This post has been edited by metalfreak: Oct 7 2009, 02:10 PM |
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Oct 9 2009, 11:50 AM
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#551
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Senior Member
3,300 posts Joined: Jan 2003
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08.10.2009
8.00am Breakfast 2 slices of wholemeal bread raisin 1 cup of coffee 12.00pm Lunch Spaghetti + Broccoli + beef 1 Apple 3.00pm Took my protein shake: 1 scoop of whey 4.45pm Spaghetti + broccoli + beef 6.00pm Workout! TODAY: LEGS! and...alittle Abs Legs Squats Warm up 1 X 10 X BAR 1 X 10 X 40KG 2 X 10 X 60KG 1 X 10 X 70KG 1 X 5 X 70KG Leg Extension 1 X 10 X 85lbs 1 X 10 X 95lbs 1 X 10 X 105lbs Leg Curl 1 X 10 X 85lbs 2 X 10 X 95lbs Abs Incline Sit up 1 X 10 X BW Roman Chair Front raise 1 X 10 X BW Abs was still sore from Tuesday's abs workout....didnt do weighted sit ups because its still painful 7.00pm Took my protein shake: 10 ounces of water + 2 scoops of whey 8.30pm Dinner  2 pieces of chicken breast, 1 egg, some baked beans cooked with long beans I'm watching my carbs intake to try something. I wanna lose some body fats 11.00pm Pre bed shake: 10 ounces of low fat milk + 1 scoop of whey |
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Oct 13 2009, 01:20 AM
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#552
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Senior Member
3,300 posts Joined: Jan 2003
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12.10.2009
7.50am Breakfast Burger sandwich: normal white bread + ramly chicken burger + tomato 1 cup of milo 12.20pm Lunch Rice + beef + long beans 4.30pm Tea / Pre Workout Some fried rice...i ate some during lunch. 6.10pm Workout Today: BACK, Triceps and abs Back Lat pulldown Warm up 1 X 10 X 29KG 1 X 10 X 29KG 1 X 10 X 34KG 1 X 5 X 34KG 2 X 10 X 29KG I went to another machine =.= miserably weak 1 X 10 X 9 plates Reverse grip lat pull down 3 X 10 X 9plates Seated Cable Row 1 X 10 X 10 plates 2 X 10 X 9 plates 2 X 10 X 10 plates DB Bentover row 1 X 10 X 30lbs Triceps Tricep Extension 1 X 10 X 20lbs 1 X 10 X 25lbs 1 X 10 X 20lbs Tricep Dips 1 X 10 X BW Abs Incline sit up 1 X 10 X BW 1 X 10 X BW + 10KG plate Roman Chair Front raise 1 X 10 X BW 1 X 10 X BW + 10KG plate Oblique 1 X 10 X BW 1 X 10 X BW + 10KG plate 7.20pm Took my protein shake: 10 ounces of water + 2 scoops of whey 8.30pm Dinner 1 whole broccoli, mutton rendang, 2 eggs, 2 slices of whole meal bread 11.30pm Took my protein shake: 10 ounces of low fat milk + 2 scoops of whey. Added on October 13, 2009, 1:22 amnote: Felt weak for back...couldn't do my usual 11 plates heck even 10...means 33KG or so? sigh. more sets for now. at least i paid more attention to form. This post has been edited by metalfreak: Oct 13 2009, 01:22 AM |
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Oct 20 2009, 11:05 AM
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#553
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Senior Member
3,300 posts Joined: Jan 2003
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20.10.2009
8.10am Breakfast Noodles, 1 egg , 2 fish cakes 1 cup of coffee 12.30pm Lunch Siew Yok! and chicken @ Happy Garden 1 plate of rice + 1 small bowl 1 Cup of Cham 4.30pm Tea Heong Peng 1 Cup of Milo 5.50pm Workout! Today: Shoulders , Abs Shoulders Anterior Deltoid Front raise 4 X 15 X 10lbs Shoulder Press 2 X 10 X 25lbs Arnold Press 2 X 8 X 8KG Posterior Deltoid Rear Delt Raise 4 X 15 X 10lbs Lateral Deltoid Upright Row 3 X 10 X 28KG Dumbbell Raise 3 X 10 X 25lbs Abs Incline Sit Up 1 X 20 X BW 1 X 20 X BW + 10KG plate Roman Chair Front raise 1 X 10 X BW 1 X 10 X BW + 10KG plate obliques 1 X 10 X BW 1 X 10 X BW + 10KG plate Ran on the treadmill for 5 minutes Speed was 2 mins on 7KM for warm up, 1 min 8KM, 1 min 9KM, 1 min 8KM 7.20pm Took my protein shake: 10 ounces of water + 2 scoops of whey 8.30pm Dinner Rice(moderate), chicken breast cooked in stew, soup and veggies 11.30pm Took my protein shake: 10 ounces of low fat milk + 2 scoops of whey This post has been edited by metalfreak: Oct 20 2009, 11:05 AM |
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Oct 21 2009, 10:27 AM
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#554
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Senior Member
3,300 posts Joined: Jan 2003
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20.10.2009
8.10am Breakfast 1 butterscotch sandwich 1 cup of coffee 10.30am Took my protein shake: 1 scoop of whey + some water.. 12.00pm Lunch Rice + beef + mushrooms + chicken breast 1 cup of coffee 4.30pm Rice(just alittle bit) + beef + mushrooms + chicken breast 6.00pm Workout Running for today Did HIIT cardio. Duration: 25mins. Speed 8KM to catch a breather while faster speed would be 9 ~ 9.5KMpH. I sweated like mad! And I lupa bawa towel. 7.30pm Dinner @ Home Rice( moderate...probably a small bowl), meat( pork + chicken breast cooked with celery and cabbage) Barley drink 11.30pm Took my protein shake: 10 ounces of low fat milk + 2 scoops of whey 1 pack of Julie's biscuit with cheese  21.10.2009 Rest day This post has been edited by metalfreak: Oct 21 2009, 10:29 AM |
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Oct 21 2009, 11:14 AM
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#555
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Senior Member
3,300 posts Joined: Jan 2003
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QUOTE(jamis @ Oct 21 2009, 10:31 AM) r u cutting bro? Sort of...trying to shed off some fats, doing more reps and sets.Hopefully can tone more and hopefully, be leaner. Motivated by my friend. He changed alot! He is Ectomorph...i think. Quite lean, 4 packs...but i'm bigger than him as in more mass but higher body fat %  That reminds, haven't weight myself ...damn....how am I to track progress LOL This post has been edited by metalfreak: Oct 21 2009, 11:15 AM |
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Oct 21 2009, 11:45 AM
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#556
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Senior Member
3,300 posts Joined: Jan 2003
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QUOTE(jamis @ Oct 21 2009, 11:26 AM) :xlol, try to take ur waist line too, it is quite motivating when ur waist line starts to fall. By the way, r u doing calories deficit diet? Yea, i will get that checked too. So far so good. started back my routine since early this month. the the more reps and more sets thingy just started this week. My shoulder still sore man! |
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Oct 21 2009, 02:37 PM
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#557
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Senior Member
3,300 posts Joined: Jan 2003
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QUOTE(jamis @ Oct 21 2009, 12:03 PM) Awesome, sometime i feel that cutting diet is easier, the only thing i concern is the carbs amount, else it doesnt bother me like, "did i had enough calories" kind of stuff hehe. Thanks man!Well anyway, good luck bro. I dont even know how to count the calories but agak agak la haha If I have too much rice in the afternoon, I'll go lesser for dinner and eat more vegs and stuff. Hope I am able to train consistently again. The more reps and set thingy is awesome. today is rest day besok baru do chest, biceps and abs. Have a good day!  |
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Oct 23 2009, 12:46 AM
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#558
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Senior Member
3,300 posts Joined: Jan 2003
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22.10.2009
8.20am Breakfast 2 eggs, some beef cubes and 2 slices of normal bread 1 cup of coffee 12.00pm+ Lunch Spaghetti cooked with beef cubes and broccoli and pasta sauce 1 cup of tea 3.30pm Tea / Pre workout meal Same as lunch...slightly lesser 5.00pm Took my protein shake: 1 scoop of whey with water 6.50pm Workout Today: Chest, biceps and abs! Chest Warm up 1 X 10 X bar 2 X 10 X 30KG 1 X 10 X 35KG 1 X 5 X 30KG Pec Fly 1 X 10 X 20.9KG 1 X 7 X 24KG 1 X 5 X 24KG Chest Press 1 X 10 X 80lbs 1 X 8 X 70lbs 1 X 5 X 70lbs Biceps EZ Bar Curl 1 X 10 X 18KG er..dunno what style they call it its like, the 1st 5 reps, i curl from my quads till my waist level next 5 reps i curl from waist level till shoulder last 5 reps i do full ROM for a bicep curl 3 X 15 X 18KG Isolated Bicep Curl 1 X 5 X 8KG Alternate Bicep Curl 1 X 10 X 8KG Abs Incline Sit up 1 X 15 X BW 1 X 10 X BW + 10KG plate Roman chair Front raise 1 X 10 X BW 1 X 10 X BW + 10KG plate Obliques 1 X 10 X BW 1 X 10 X BW + 10KG plate Cardio: Ran for about 5 mins on the treadmills 7.45pm Took my protein shake: 10 ounces of water + 2 scoops of whey 8.45pm Dinner Rice, Chicken, veg and soup 12.30am Took my protein shake: some low fat milk + 1 scoop of whey |
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Nov 30 2009, 08:40 PM
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#559
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Senior Member
3,300 posts Joined: Jan 2003
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OMG I'm getting lazy to update my journal
Anyway Super short update 22.11.2009 Ran Penang Bridge International Marathon 2009 @ 21.1KM Half Mara 30.11.2009 Work out Did chest and biceps so lazy nowadays. how? |
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Dec 1 2009, 01:17 AM
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#560
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Senior Member
3,300 posts Joined: Jan 2003
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QUOTE(yongbn @ Nov 30 2009, 09:43 PM) high 5!! same here... tarak motiviation la joe.... I mean I worked out. but malas wanna type all I did. lol |
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