woots, glad that you are back.

Yeah thanks bro


Merry Christmas everyone

26.12.2008

Breakfast
9.00am
Nasi Lemak + 1 chicken + 1 fried egg
1 cup of tea

11.00am
Workout


Shoulder

Anterior Deltoid
- Arnold Press
1 X 10 9KG
2 X 8 9KG

- Shoulder Press
2 X 10 9KG

- Front raise(swing front)
1 X 10 5KG narrow grip
1 X 10 5KG shoulder's width

- Shrugs
1 X 15 9KG
1 X 10 9KG

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

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

Posterior Delt
-Delt Row
1 X 5 9KG

12.11pm
Took my protein shake. 10 ounces of milk + all my whey that is left in the tub....End of my 4th tub

This post has been edited by metalfreak: Dec 26 2008, 12:14 PM

Greetings everyone,
Christmas is just over and the ever challenging Year 2009 is upon us. Not to mention CNY is merely a month more to go. I believe lots of makan-makan occasion will be going on during this period. Lets be moderate especially when eating out. Don't forget to do your exercises and sweat it out when you have the time. See ya and have a great Year 2009 ahead!

This post has been edited by yongbn: Dec 28 2008, 12:03 PM

31.12.2008


11.00am
Breakfast
Burger Sandwich: 5 slices of wholemeal bread + 2 ramlee chicken patties, cucumbers and tomato
1 cup of coffee

1.30pm
Lunch
Some fried rice + ABC soup =) a.K.a Potato soup

3.00pm @ SS2 Old Taste
Met up with a friend to talk about car stuff Looking for a new car..Vios or City
1 Cup of White Coffee Cham Tea......Minum aje

4.25pm
Went to my sister's condo gym

Workout
Warm Up
Basic Stretches

Back
Lat Pulldown
1 X 10 31.8KG
2 X 10 36.3KG
1 X 10 31.8KG

Seated Cable Row
3 X 10 31.8KG

Tricep
Tricep Pushdown
1 X 10 13.6KG
2 X 10 18.2KG NEW PR! but dunno leh...those weight plates...one side 18.2 while the next one is 40. No units of measurements printed..sigh.

Legs
Leg Press
1 X 10 36.3KG
1 X 10 40.9KG
1 X 10 45.4KG
Went light as I want run tomorrow, don't want to stress it too much. Don't know my limits yet as they have just fixed the leg press station at last...

5.10pm
Took my protein shake...freshly opened 2 scoops which I packed into a nice glass container Size is also just nice for 2 scoops. 12ounces of milk + 2 scoops of whey

5.20pm
Wan Tan Mee - Small one.

7.30pm
Dinner at BBQ Plaza @ 1 Utama. SURPRISINGLY No jam at 1 Utama yet
Loads of meat, fish, 1 bowl of rice and green tea(hot).

10.00pm
Shared with my sayang 1 McFlurry Oreo

FINALLY, HAPPY NEW YEAR EVERYONE!

This post has been edited by metalfreak: Dec 31 2008, 11:15 PM

01.01.2009

9.00am
Breakfast
Home cooked mee suah

2.00pm
Lunch
Kim Gary - Mix Grill - Spaghetti
Fresh Ice Lemon and honey with green tea

4.30pm
1 Nature Valley Honey and Oat bar
1 cup of Oligo Coco

6.00pm
Ran about 5.8KM 35' 08"

7.30pm
Dinner
Brown rice with chicken and veggie. and Celery soup

06.01.2009

8.30am
Woke up =.=

8.40am
10 ounces of low fat milk + 2 scoops of whey

9.30am
Workout
Warm up
- T Hip Rocking
- Balance Ball Back/Shoulder Stretch
- Quadruped Circles
- Hip Rocking
- Forward Lunge and Forearms In
- Handwalk

Bicep, Chest and abs


Biceps
(Did something different today
5 reps from bottom to half way point
Rest for 5 breaths
5 reps from halfway point to the full rep
Rest for 5 breaths
5 reps of full ROM) X 2

1 X 5 X 9KG

Chest
Bench Press
2 X 10 X 9KG

Incline Bench Press <== I think my form salah =.= incline but the dumbbells should be still going up like a normal bench press right? =.= I did it inline with my chest....er if you know what I mean. I'll youtube for some examples for form.
2 X 8 X 9KG

Pushups
1 X 10 X BW
1 X 8 X BW


Abs
Crunches
2 X 10 ab crunhes.

10.30am
Breakfast????
1 sandwich: wholemeal bread + butter + marmalade jam
1 cup of coffee

Plans for rest of the day.

Resting now....need to keep my dried clothes and hang my laundry in about 40mins time.

I will pack my lunch from home: Rice, some taufu with pork, and 1 fried egg

12.00pm
Go to the office =.=

This post has been edited by metalfreak: Jan 6 2009, 10:38 AM

07.01.2009

I didn't run today as I was feeling tired. but I do feel better. I will run tomorrow its a promise! Unless it rains =.=

Will take a bottle of essence of chicken later and rest early tonight.

I plan to wake up at 6am, take something light for pre-run meal. Run at 7am

UPDATES
As I'm not really used to working out in the morning, I did a bad mistake for my post meal on Monday. So here is my plan for future morning workout.

8.00am
Wake up

8.30am
Take my protein shake and may be a slice of bread?

9.30am
Workout!

10.30am or earlier
Post workout meal: Wholemeal bread + chicken breast. But definitely will include MEAT.

Question: Is it okay to take ANOTHER protein shake after my workout? I scared too heaty? what do you think? Please advice.

Unutilized protein will come out as urine...drink more water...that's it!

hey bro, thanks!

I'll either take my protein shake as POST or I'll eat my chicken breast sandwich. I'll plan properly from here on hehe

---

Added on January 8, 2009, 6:24 amWoke up to have my light breakfast before my run =.=

I'm still like groggy haha but not as tired as before

This post has been edited by metalfreak: Jan 8 2009, 06:24 AM

08.01.2009

6.00am
Woke up

6.10am
1 Nature Valley's Granola pack: Oat and Honey
1 cup of Oldtown Coffee

7.30am
Ran 10KM 01:09:21. Stopped twice tho for about 2 mins the first time after 6KM and 1 min after my 9KM mark.

9.05am
Drank water(doh..of course)
and now...1 cup of Redoxon for my Vitamin C!


w00t First 10KM with my new shoe. OK lah...was about to give up at 6KM mar but pushed myself to keep running. Seriously not easy to run when alone But not an excuse...I manage to continue running although i stopped twice to walk.

Crap...my right knee cap is hurting... =.= I panicked after I parked my car and walked towards office..the pain was like seriously WTF


I stopped and called Phoenix.... I walked SLOWLY.....pain was slightly more bearable. Got to my table and googled knee cap pain.


I guess its inflamed? I'll try icing it later tonight. Took 1 glucosamine cap edi this morning. Will take one before lunch and 1 more before tea time.


what to do, first time experiencing knee cap pain

11.01.2009

8.00am
Woke up

8.50am
Went back to Puchong from gf's place to pick my grandma up for church. Oh, I took 1 glucosamine tablet before leaving the house
11.20am
Nasi Lemak with 1 fried egg
1 cup of oldtown coffee

12.00pm
WORKOUT

-Warm up
Light stretches ...I'm worried about my knee so luckily no pain but can feel some tiny bit discomfort at times(such as crossing my leg after sitting down for a long time)

-Keeping the Christmas Tree
3 sections of the 6 feet tree.

-Bent Over Mop
Under the bed X 3

-Squat Mop
Mopped under the beds X 6
Mopped under cupboard X 3
Mopped under dining table X 1

-Laundry
Upperbody stretch to hang the clothes up X 8

2.00pm
1 Cup of Ice AikCheong Coffee Tea

3.00pm
Lunch
Rice, kambing, fish, veg and POTATO SOUP! YUMMY!

17.01.2009

9.10am
Roask Pork Noodle (Big)
1 cup of teh si peng

11.00am
Yum cha with Phoenix, toto4d, sfax, lionel87 and another friend . They makan while me and lionel minum saja

1.30pm
Home cooked mee suah.

4.30pm
Ate at Sushi King - Curry Rice , golden ball, some scallop sashimi and of course green tea(hot)

6.00pm
Ran for a good 26mins with my gf. I lost count of how many rounds I ran around the padang but tak kisah la. The whole point was to test my knee. NO PAIN! PRAISE THE LORD!


Those running the GE30K. GOOD LUCK! GAMBATEH!

18.01.2009

9.30am
Breakfast @ Village Park at Uptown
Nasi Lemak + ayam goren + 1 extra plate of rice
1 cup of teh si panas!

2.30pm
Lunch
Home Cooked Wan Tan Mee
1 Slice of bread(er..those huge bread from those old coffee shop...my gf's dad bought a loaf) with peanut butter
1 cup of Nescafe

4.50pm
I was suppose to go to my sister's condo gym to do back, triceps and legs but had to change plans abit =.=

Ran with my gf 2.5KM(1 round of the big loop around the housing area) while i continued another 15mins around the small loop at the padang. Total time 25' 09". Didnt push myself yet as I am again testing my knee. I plan to do a 10KM next week. I just hope work is manageable and I am able to take my week off during Chinese New Year, Please God...help me


Dinner will be the usual..brown rice and whatever my gf's mum cooks

20.01.2009

8.40am
Pre workoutmeal
10ounces of low fat milk + 2 scoops of whey
1 Sandwich: Normal white bread and 1 slice of cheese


9.40am
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


Biceps
- Bicep Curls 1 X 10 9KG
- Narrow grip Bicep Curl 1 X 10 9KG
- Alternate Bicep Curl 1 X 8 9KG
- Alternate Hammer Curl 1 X 5 9KG

Chest
- DB Bench Press 1 X 10 9KG
-Incline DB Bench Press 1 X 10 9KG
- DB Flyes 1 X 10 9KG
- Incline DB Flyes 1 X 10 9KG
- Push Ups 3 X 5 BW (using those pushup bar)

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.

10.40am
Took my protein shake. 10 ounces of milk + 2 scoops of ONs whey

26.01.2009

11.00am
Brunch
Chicken Curry, Lor Bak, some veg and rice
1 cup of oldtown coffee

4.45pm
2 pieces of chicken breast + small amount of rice.

5.45pm
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


Biceps
- Bicep Curls 1 X 10 9KG
- Narrow grip Bicep Curl 1 X 10 9KG
- Alternate Bicep Curl 1 X 8 9KG
- Alternate Hammer Curl 1 X 5 9KG
- Bicep Curls 1 X 10 7.5KG

Chest
- DB Bench Press 1 X 10 9KG
-Incline DB Bench Press 1 X 10 9KG
- DB Flyes 1 X 10 9KG
- Incline DB Flyes 1 X 10 9KG
- Push Ups 2 X 10 BW
- Push Ups 1 X 5 BW (using those pushup bar)

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.

6.42am
Took my protein shake. 10 ounces of milk + 2 scoops of ONs whey

Bro where u got the adjustable bench? I am looking for one..

I got my bench from Fitness Concept way back in 2007. Price was RM299 then. Now? I think price shot up to RM329 or more...you have to check.

You can check out Kettler's workout bench as well for the price.

Hope it helps you bro. Good lucl


Now for my journal

02.02.2008


9.00am
Breakfast
Nasi Lemak + Ayam Masak Merah(drumstick =.=) + some daging rendang + 1 hard boiled egg
1 cup of coffee

10.30am
1 Cup of old town coffee(Half a packet coz the cup was small)

11.00am
Workout
Today : Back, Triceps, Legs

Warmup
Some stretches
10 Pushups =.=

Back
Lat Pull Down
1 X 10 X 31.8KG
1 X 10 X 36.3KG
1 X 5 X 40.9KG( Was just trying...still weak =.= )
1 X 10 X 36.3KG
2 X 10 X 31.8KG

Decided to go lighter than heavy for better form afterall, its quality of the moment and not quantity of the weight. so yea.. =P doesn't matter if its pu$$y weight.

Seated Cable Row
1 X 10 X 36.3KG
2 X 10 31.8KG

Triceps

Triceps Pushdown
1 X 10 X 18.2KG
1 X 5 X 22.7KG @#%@$%@#$ phailed
1 X 5 X 18.2KG $%#$^&$^&#%#
Rested for 2 minutes instead of one before one last push for triceps.
1 X 5 X 18.2KG

Legs

1 X 15 X 40.9KG Warm up
1 X 15 X 49.9KG
2 X 15 X 63.6KG

Question
Hhhm...for those that do leg press, when you extend your leg, do you lock it? When I'm coming back to my starting point, I don't lock it as well, I just control the weight all the way and push back out. However, I did not lock my legs when extending(pushing). Is that right?

12.00pm
Took my protein shake. 300ml of water + 2 scoops of ON Whey. Honestly, it doesn't taste that bad...pretty ok actually. Double rich chocolate FTW!

Thanks bro..i check that out. Peace out! lolz