Injured lower back.

This is just great.



This post has been edited by metalfreak: Sep 9 2008, 04:07 PM

3rd Day, Back recovering but still hurts

Sigh

13.09.2008

Recovered from my lower back pain! w00t

Ran for about 31mins 38" At my gf's place. Roughly 4KM++.? after measuring with car. Was going slower because I was still worried about my lower back. I plan to do a longer run tomorrow.
Training resumessssss. Hopefully there won't be other problems from stopping my running training.


Played lantern......burnt a couple of them...the usual Memories of playing lanterns hahahaha

16.09.2008

8.20am
Breakfast
1 Sandwich: Toasted Wholemeal bread + kaya
1 cup of oat meal: 5 table spoons of oat + 1 teaspoon of sugar.


12.30pm
Lunch
Vegetarian food
1 cup of sugarcane

4.30pm
4 pieces of biscuits
1 bottle of essence of chicken

6.15pm
Ran 4.3KM Clocked at 29' 35" . Not much progress but =.= at least i ran. I plan to run tomorrow at Bukit Jalil Park. Hopefully can do a 40min run once again.

Left about 30 days before Mizuno T.T Medal ah medal...boleh dapat tak?

7.09pm
Took my protein shake: 10ounce of low fat milk + 2 scoops of whey


Dinner will be as usual
Small amount of rice , meat and more veg.

Hehe, good.
If tomorrow wake up feel leg tired, tomorrow better just do some easy run for recovery. Then target a longer distance and faster on the day after tomorrow.
Did you strecth before and after run?

---

Added on September 16, 2008, 7:59 pmToday actually i want to do easy run, but somehow gatal then hantam fast pace at some point .....

This post has been edited by toto4d: Sep 16 2008, 07:59 PM

Dude,

Klang Pacer 12k got vest + medal = RM30. Kinda cheap.

17.09.2008

8.30am
Breakfast
1 Cup of oatmeal: 5 scoops of oatmeal + 1 teaspoon of sugar
1 sandwich: Wholemeal bread + 2 pieces of chicken breast + cucumbers

Took 1 Multi vitamin as well.


12.15pm
Lunch
2 Sandwiches: Wholemeal bread + 2 pieces of chicken breast + cucumbers
1 cup of milo


3.15pm
1 Cup of Milo.
Sad..no time to eat...in IDOC training. Sigh


6.10pm
Ran 2 rounds of the big loop at Bukit Jalil Park....40mins? Roughly 6KM? No petrol susahnya....was really struggling towards the last 200meters of my starting point... Uphills so steep although short.....damn hard.


8.10pm
Dinner
Grandma prepared dinner for me before leaving the house.

1 Bowl of rice, some meat, loads of veg, 2 hardboiled eggs and 1 and and half fried fish.
1 Cup of Barley


Syd....I tak tahu how to go Klang LOL although I've been there afew times.

---

Added on September 17, 2008, 8:22 pmAnother note. I dont know if I will be going for Mizuno.
I might be going UK..no not Ulu Klang =.= da real UK. United Kingdom.

This post has been edited by metalfreak: Sep 17 2008, 08:22 PM

Woot! Today got improvement wo... good good.

yo yo sorry man I haven't been updating. busy with stuff

Anyway I rested for today but thanks for the encouragement

18.09.2008

8.20am
Breakfast
1 cup of oat meal: 5 scoops of oats, 1 teaspoon of HONEY and er some raisins
Tiny little bit of noodles that I've prepared for lunch.

w00t I finally bought honey and Ligo raisins(250gram pack)











Packed into my lunch box!

12.00pm
Lunch
Noodles + sesame oil + 2 Ramly burger patties(steamed then pan fried) + garlic and some cucumbers
1 Cup of milo

3.00pm
Tea
Some noodles from lunch.


Rested for today. Legs were feeling some soreness so decided to rest for today. I did house chores though.

Washed my clothes, hung them. washed the damn dishes i used this morning

I plan to run tomorrow and...I'll bring running with a bottle on hand just to see if I semangat to run longer LOL.
I was damn freaking thirsty on Weds run I've been breathing in by nose and breathing out by mouth. even my throat was hurting.

This post has been edited by metalfreak: Sep 18 2008, 09:10 PM

21.09.2008

9.45am
Curry Mee BESAR!!
1 cup of teh C panas!

2.30pm
Black Pepper Butter Chicken Rice
Me and gf shared 1 Jasmine Honey Tea(cold)


4.30pm
1 Snickers
Drank loads of water


5.15pm
w00t Ran 10KM with my gf today . About 1 Hour 12mins. It was nice to run together. Hope to do afew more 10KM before Mizuno run

7.30pm
Dinner
Brown Rice, Pork, black pepper chicken, bayam for veg and 1 hardboiled egg.

Woot! What a lucky fellow to have gf who can run together for 10k!

Great Job!!

Yo bro! thanks for the motivation!

Yea, before this she didnt even want to run but because she joined Mizuno Wave Run, she wants to train with me as well.

Also thanks to Frank for helping me to register for my gf and her elder brother

23.09.2008

8.30am
Breakfast
1 Sandwich: Wholemeal bread + 2 pieces of chicken breast + 1 slice of cheese
1 cup of oatmeal: 4 scoops of oats, 2 teaspoon of honey, raisins

12.00pm
Lunch
2 Sandwich: Wholemeal bread + 2 pieces of chicken breast + 1 slice of cheese
2 Cups of milo


No time for tea....in training


6.15pm
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 8 BW
- Push Ups 1 X 6 BW
- Push Ups 1 X 5 BW
- 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 5 9KG
- Alternate Bicep Curl 1 X 5 9KG
- Alternate Hammer Curl 1 X 5 9KG
- 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
-Side Bridge 10 seconds each side.

6.58pm
10ounces of low fat milk + 2 scoops of whey.

Dinner
The usual

25.09.2008

8.20am
Breakfast
1 bun - butter in the middle
Some noodles
1 cup of coffee

12.45pm
Lunch
Noodles : Cintan Broadnoodles + meat + cabbage + fried eggs
1 cup of coffee

4.30pm
Tea
Noodles: Same as lunch just smaller portion.
1 Cup of milo.


6.05pm
Ran 4.3KM Clocked at 31' 30". Slow easy run.

6.45pm
Drank 300ml of water
Took my protein shake: 10ounce of low fat milk + 2 scoops of whey

Dinner
As usual, rice, meat and veg. Probably soup.


YES! NOT GOING UK ANY MORE! =P Project budget problem + erm. other reasons.

Yes I'm crazy. I'm happy with not going to UK.

wow dude, long time no see....i must say, that plate of noodles really looks f*cking delicious...recipe please

yo bro

I just use about 2 and a half cintan broadnoodles( mee pok? )

I steam the burger patties. then fry them till they are golden brown. Dice them up. After that, I fry some garlic, add in the noodles. throw in chopped up burger patties. Add sesame oil + black sauce and a little hot water.

I add pepper + maggi chili sauce for da taste.


=) there you go LOL my rojak recipe

thanks dude, +1 for you

haha =P thanks bro. Appreciate it.

Simple stuff to prepare. Sometimes If i don't use burger patty, I'll just use whatever is available such as crab stick, prawns. And if my mum is around, she will usually prepare those pork meatball or shreded chicken breast for me so that I could use them in my meals.

For sauces, its either black sauce, Bolognese sauce, or the white sauce. or even oyster sauce.

Add the hot water is just to make the noodles er...not too dry.

Probably not as healthy but beats eating out. MAHAL lol

26.09.2008

8.20am
Breakfast
1 Sandwich: Wholemeal bread + 1 piece chicken breast+ 1 slice of cheese + cucumber + tomatoes
1 cup of coffee

12.50pm
Lunch
Dry Curry Mee Noodles
1 cup of Orange White Coffee ..yes.. ORANGE WHITE COFFEE




4.30pm
Tea
1 Sandwich: Wholemeal bread + 2 piece chicken breast+ 1 slice of cheese + cucumber + tomatoes
A glass of milo

6.25pm
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: Shoulders and abs

Shoulder

Anterior Deltoid
- Arnold Press
2 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 6 X 6.5KG
1 X 8 X 5KG
1 X 8 X 5KG(wide)

- Shrugs
2 X 10 X9KG

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

-Dumbbell Raise (Pull up, elbows side)
2 X 6 X 9KG


Abs
-10 floor abs crunch
-10 side oblique crunch each side
-10 90-Degree abs crunch
-10 reverse crunch
-10 Straight Leg floor ab crunch
-Front Body Bridge for 30 second
-Side Body Bridge for 10 seconds


7.20pm
Took my protein shake, 10ounces of low fat milk + 2 scoops of whey.

Dinner

---

Added on September 26, 2008, 7:27 pmAiya I should have searched alittle more

When i said my bench was too low for posterior delts

I could have done this

http://www.exrx.net/WeightExercises/Deltoi...teralRaise.html
http://www.exrx.net/WeightExercises/Deltoi...earDeltRow.html

Nvm. NEXT SESSION! I shall implement it.

---

Added on September 26, 2008, 7:30 pmoh and also
Military press =P



This post has been edited by metalfreak: Sep 26 2008, 07:30 PM

28.09.2008

11.00am
Breakfast after Sunday mass
1 piece of roti telur
Some mee goreng that my brother in law ordered. He gave me some to try. Damn the chicken curry was freaking salty.
1 cup of Teh C ice

1.00pm
2 Donuts - 1 is choc with peanut butter. the other was with dark choc
1 cup of coffee

3.30pm
Noodles + some meat.

4.00pm
1 Nuts delight Energy Bar

5.15pm
Ran 10KM . My gf was feeling abit tired(she didnt makan properly today....wash + wax car in the morning....only had brunch....then 1 donut in the afternoon). I paced with her to accompany her till 5KM(2 loops) after that she said she wanna go home edi. I upped my pace a little bit.

5KM => 00:39:XX Can't recall
10KM => 1:10:30 !!!! But anyway, the point is =P I ran 10KM or at least more than 1 hour.

7.30pm
Dinner
MUM IS BACK! was at sister's place to have a family dinner
Had....CHICKEN CURRY, LOR BAK, LOADS OF VEG! SOUP!
Ok lah..I had 2 servings of rice.

XXXXX PENDING: WILL UPLOAD PICTURES TOMORRROW XXXXXX

Plans for up coming week.
Run 10KM on Thursday 2.10.2008
Run 10KM on Sunday 5.10.2008
Run 10KM on Sunday 12.10.2008

19.10.2008 <== MIZUNO!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

I'll probably do easy runs on weekdays at Bkt Jalil park or workout at home.