29.08.2008

8.30am
Breakfast
1 Sandwich: Wholemeal bread + chicken breast + lettuce + tomatoes
1 cup of coffee


12.00pm
Lunch
2 Sandwich of the good stuff: Wholemeal bread + 1 slice of cheese + chicken breast + lettuce and tomatoes
1 cup of coffee






er..soon to eat meals? hahaha

4.30pm
Tea
Hopefully there will still be biscuits
1 cup of milo


Gonna rest for today. Lats, quads and hamstring aching.. I guess the lunges on weds wasn't felt till Thursday. After running was fine but this morning...everything came and BAM!

Dinner..as usual...my grandma cooks


Plan to add something new to my lunch yaw!!

CLUB SANDWICH!

Chicken breast, beef, ham? cheese, lettuce, tomatoes, and..mustard!

Hopefully jadi lah..will shop for stuff this weekend.

This post has been edited by metalfreak: Aug 29 2008, 12:52 PM

30.08.2008


9.45am
Breakfast
1 Sandwich(toasted): Wholemeal bread + kaya + butter
1 cup of coffee

10.00am
Some ppl was installing the water filter system that my dad ordered. Hydro One or some shit. =.= took afew hours






2.30pm
Lunch
I cooked lunch for today Grandma gets to rest ahaha. Not a healthy meal but....
Ramlee burger ayam patty(3 pieces), spaghetti and...some sauce called Calabrese.


Steam the patties to remove the oil


Fry the onions


Da sauce



The bugger patty,...diced?


spaghetti


Da sauce with the onions


My lunch


8.00pm
Dinner
KFC: 2 pieces of chicken breast, 1 order of potato wedges, and 3 boxes of coleslaw(small ones)
And...some soup that my gf's mum prepared.


This post has been edited by metalfreak: Aug 30 2008, 11:55 PM

31.08.2008

9.30am
Drank half a cup of coffee lol
Went to church

11.00am
Brunch
Dim Sum! at some restaurant near my place.
Not nice compared to typical dim sum shop....but i do like one of the dish which is the mini ham tan pau or whatever they call it.


Da Shop


The Siu Mai and Har Kau(er..that prawn one lah) doesn't taste like themselves. I don't mean they taste like crap but not your usual siu mai and har kau taste.


Some mini pau with "ham tan"(Salted Egg)


Took 20mins for this to arrive..seriously WTF.


Wuu Kok? Wo Kok? Wo Cock?


Last dish, tong Fun and mai fun.....mixed.

2.30pm
Was "cleaning" up my old pc...deleting unwanted programs..pr0n...the usual

3.30pm
Felt hungry after sooooooooo long. Cooked 2 packed of instant duck noodles + some veg + 1 egg

6.20pm
Ran 4.3KM @ 28' 09" . Once again, didnt bother about timing but my 4KM felt more relaxed in a way. I'll push myself for a longer run tomorrow.

8.30pm
Dinner

Kinda late =.= Had to wait for sister and brother in law to reach home.









That is it for today!

Happy MERDeKKKKKKKKKKAAAAA Day everyone

This post has been edited by metalfreak: Aug 31 2008, 11:41 PM

01.09.2008

10.15am
Breakfast
2 Sandwich: Normal white bread + otak otak fried with eggs
1 cup of coffee

12.30pm
Celebrated my dad's birthday ! One slice of Espresso Cheese Cake from Secret Recipe

1.00pm
Lunch
Rice, Long beans, Bitter gourd with some egg, fish and...fried chicken

Oh and some soup Mum's cooking is da bomb yaw!

6.00pm
Was at my gf's place. Ran for 39' 30" w00t manage to run longer today!


7.20pm
Dinner
Brown rice, black sauce chicken...ate 2 drumsticks and 2 wings and...cucumber

Dessert?
Some grapes - Seedless
1 slice of pandan coconut cake

This post has been edited by metalfreak: Sep 1 2008, 10:41 PM

02.09.2008

8.20am
Breakfast
1 Sandwich: Wholemeal bread + chicken breast + lettuce
1 cup of coffee

12.00pm
Lunch
2 Sandwich: Wholemeal bread + chicken breast + 1 slice of cheese + lettuce
1 cup of coffee

5.00pm
Tea
4 pieces of biscuits
Half a glass of milo

6.40pm
Workedout
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

Each dumbbell is 9KG....

Today: Legs/Shoulders

Shoulder

Anterior Deltoid
- Arnold Press
3 X 10 X 9KG

- Shoulder Press
1 X 10 X 9KG
1 X 6 X 9KG
1 X 6 X 9KG

- Front raise(swing front)
1X 5 X 5KG
1 X 5 X 5KG wider grip

- Shrugs
1 X 10 X9KG

Lateral Deltoid
-Upright Row (pull up)
2 X 10 X 9KG

-Dumbbell Raise (Pull up, elbows side)
2 X 5 X 9KG

Posterior Deltoid
I need to find more exercises for this...my bench is too low. damn

Legs
-Lunges
2 X 10 X 9KG

Quads felt painful...may be haven't recovered from yesterday's running. damn. Gotta use heat rub before i sleep later

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 second
-Side Body Bridge for 10 seconds

7.40pm
Took my protein shake, 10ounces of low fat milk + 2 scoops of whey.

Dinner


This post has been edited by metalfreak: Sep 2 2008, 07:40 PM

03.09.2008

First time doing a sandwich like this

8.30am
Breakfast
1 slice of espresso cheese cake
1 Cup of coffee

12.00pm
Lunch
1 Club Sandwich: Wholemeal bread + 2 pieces of chicken breast + 2 pieces of beef + 2 slice of cheese + lettuce
1 cup of coffee

Club Sandwich? Not sure if it can be considered as one
1st layer beef, 1 slice of cheese and lettuce
2nd layer chicken breast, 1 slice of cheese and lettuce







As suggested by my friend. It was awesome and very filling. I ate one and wasn't hungry even at 4pm! But i ate as I initial plan to run too bad it rained so..WORKOUT instead!

4.00pm
1 Club Sandwich: Wholemeal bread + 2 pieces of chicken breast + 2 pieces of beef + 2 slice of cheese + lettuce
1 cup of milo

6.45pm
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

9KG per dumbbell

Chest
- DB Bench Press 2 X 10 9KG
- DB Flyes 1 X 10 9KG
- Push Ups 1 X 7 BW(last 2 reps was pushing myself hard)
- Push Ups 1 X 6 BW(last 1 rep was pushing myself hard)
- Push-Ups With Feet Elevated( on Bench) 1 X 5 BW

Biceps
- Bicep Curls 1 X 10 9KG
- Bicep Curls Narrow grip 1 X 10 9KG
- Bicep Curls Wide grip 1 X 7 9KG
- Alternate Bicep Curl 1 X 5 9KG
- Alternate Hammer Curl 1 X 5 9KG
- Cross body Hammer Curl 1 X 5 9KG
- Concentration Negative Curl 2 X till failure 9KG

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.

7.30pm
12ounces of low fat milk + 2 scoops of whey. Took more milk today just to finish the milk.

Dinner
The usual

This post has been edited by metalfreak: Sep 3 2008, 07:36 PM

04.09.2008

8.30am
Breakfast
1 Sandwich: Wholemeal bread + 1 piece of beef + lettuce + tomatoes
1 cup of coffee

12.00pm
Lunch
1 Sandwich: Wholemeal bread + 1 piece of chicken breast + 1 piece of beef + lettuce + tomatoes
1 Cup of coffee


4.00pm
Tea
1 Sandwich: Wholemeal bread + 1 piece of chicken breast + 1 piece of beef + lettuce + tomatoes
1 Chocolate donut given by a colleague
1 Cup Of Milo


6.30pm
Met up with some investment planner lady....
Drank 1 cup of Cham Ice (I guess its just coffee and tea) at Pappa Kopitiam. Its pretty busy after office hours. The place has a nice buzz with people after office hours.


8.30pm
Dinner
Got home, showered...and of course, Dinner
Rice, Loads of fish, Cabbage with tang hoon! And Seaweed Soup!.

This post has been edited by metalfreak: Sep 5 2008, 09:46 AM

why still on August?
September already

alar..typo ler...lol

I dont want the year to end so fast haha

05.09.2008

8.30am
Breakfast
1 slice of wholemeal bread + tuna in olive oil + lettuce
Some fried rice (long beans + eggs only)
1 cup of coffee


12.30pm
Lunch
1 Sandwich: Wholemeal bread + tuna in olive oil + lettuce + cucumber
4 pieces of biscuits
1 cup of coffee

4.30pm
1 Sandwich: Wholemeal bread + tuna in olive oil + lettuce + cucumber
2 pieces of biscuits
Half a cup of milo

6.20pm
Ran 4KM @ 26' 19" . Concentrating on running time more than speed makes alot of difference. I think the training is starting to pay off.
I ran at my housing area as I m worried if it would rain If i were to run outside till Giant and the Michael Badminton center...


1KM - 6' 30"
2KM - 13'
3KM - 19' 37"
4KM - 26' 19"
Was tired today. I'll see if I can push further tomorrow =.= gotta cover more distances! Dear God, I appreciate the rain but WHY must it rain at 5.30pm/6.30pm/7pm????????????????????????????????????????

7.00pm
Took my protein shake: 10ounces of low fat milk + 2 scoops of whey


Dinner
My grandma said she will be cooking mee hoon

This post has been edited by metalfreak: Sep 5 2008, 06:59 PM

Now you're focusing on time instead of speed ? Reason ?

what is point of running fast when you can't run long distance?

You ran the 1km in 6'30" consider quite slow for a guy. the 1km should be around 5minutes++. 4km in 26 minutes even slower. to qualified for a 5km run is 30mintues. 7km in 45 mintues and 10km in 1hr ler. So many girl can run faster than you larr.

I think you need to run longer distance for endurance. more than 7km a day. 4km is not enough to train for stamina.

If rain during that time why not run at night??. even cooler. seriously . try running during the night. Dam syiok one.

btw. u going for mizuno wave run??

Sorry but I'm not running just to prove i'm faster than them.

I guess you care more about your ego. Suit yourself.

yes I'm going for Mizuno Run.

Har harr? ego? what ego?

Some people just ....

relax =)

I know what you mean. haha. dont take it the wrong way. I know I have to train longer distance

I monitor my boys training journal and I usually don't post anything. But this time I think it's too much.
He might be doing it wrong, but that doesn't mean he can be judged by comparing to others. Think about his self-esteem and feelings.


This post has been edited by phoenix: Sep 6 2008, 02:55 PM

Oh I just had to comment something.

Just passing by btw

Moar training for me.. thanks sifu!

Welcome welcome


I hope I can run another good 40mins.

Then I shall train for 50mins next week!

this kind of people are real hypocrites. can say something that discriminates people and still can blame other's being sensitive. kudos to u.