02.03.2009

8.20am
Breakfast
1 Sandwich: White bread + butter + peanut butter
1 Cup of coffee

1.00pm
Lunch
Rice, ham , eggs
Lotus Soup

5.30pm
Pre-workout meal
Noodles + 1 ramlee patty + bolognese sauce


6.30pm
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: Biceps, Chest and abs

Biceps
Bicep Curls
2 X 10 X 7.5KG
2 X 10 x 9KG

Alternate Bicep Curl
2 X 10 7.5KG

Alternate Hammer Curl
1 X 10 X 7.5KG

Cross body Hammer Curl
1 X 10 X 7.5KG

Seated Bicep Curls
1 X 10 X 7.5KG

Chest
DB Bench Press
1 X 10 X 9KG
1 X 10 X 10KG

Incline Bench Press
2 X 10 X 9KG

Push ups
2 X 10 X BW - Push up bar
1 X 10 X BW

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 15 seconds each side.

Later

Gonna have dinner at aunty's place

I will take my protein shake later...

This post has been edited by metalfreak: Mar 2 2009, 07:33 PM

Dude better start with chest > bicep > abs
Bigger body parts first, then move on to smaller muscle groups. Careful on the stretches, some can be counterproductive. Just my 2 cents.

oh thanks bro.

I think I read it before somewhere as well.

05.03.2009

8.20am
Breakfast

1 Sandwich: Wholemeal bread + 2 pieces of chicken breast + 1 slice of cheese
1 cup coffee + 2 scoops milk powder

12.15pm
Lunch
Spaghetti + Beef + chicken breast + bolognese sauce


5.00pm
Tea
Spaghetti + Beef + chicken breast + bolognese sauce

6.40pm
Ran 4.2KM @ 29' 47"

8.00pm
Dinner
Rice, veg and meat...and some soup

This post has been edited by metalfreak: Mar 8 2009, 10:48 PM

06.02.2009

11.20am
Brunch - after church mah


Bought 2 Plain roti canai + 2 eggs(scrambled) i cooked from home + 1 piece of chicken which i bought with the roti canai
1 cup of coffee


2.30pm
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: Shoulders, Abs

Anterior Deltoid
Arnold Press
1 X 10 X 7.5KG
2 X 10 X 9KG
1 X 10 X 7.5KG

Shoulder Press
2 X 10 X 7.5KG

Front Raise ( 5 way Variation )
3 X 10 X 5KG

Lateral Deltoid
Upright Row
3 X 10 X 6.5KG

Dumbbell Raise
3 X 10 X 6.5KG

Posterior Deltoid
Rear Delt Raise
2 X 10 X 5KG(From the Front raise 5 way variation)

Traps
Shrugs
3 X 10 X 10KG

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 15 seconds each side.

3.40pm
Took my protein shake: 10 ounces of milk + 2 scoops of ONs

4.40pm
Post workout meal




Beef + spaghetti and small amount of rice and ABC SOUP!

9.40pm
Dinner
Er...Dinner was late...





w00t I manage to register for my N-Card at New Balance Concept store @ The Garden Weeeeeeeeeee MR1063....I CAN'T WAIT TO BUY YOUUUUUUUUUUUUUUUUUuuuuuuuuuuuuuu

Everyone's meals looks so nice ! Hey, did u cook those urself ? How do u cook ur chick breast (wit d cheese) ? It looks yum. I'm trying to cook myself too.

This post has been edited by mrPOTATO: Mar 9 2009, 11:33 AM

metalfreak dude,yeah! your homemade recipe looks yummy
keep up the good work

Yea, I cooked them myself. At time, I just cook the chicken breast with butter.


Thanks

09.03.2009

Breakfast
Can't remember what time... 9.30am or 10.00am perhaps


Home cooked noodles which my gf's mum cooked

1.50pm
Lunch
Porridge with some meat and salted veggie

3.30pm
Tea
2 Hotdogs! from ikea!




MMMmmmmmmmm


5.30pm
Ran 5KM with my gf...we could have done 10KM arghhhhh legs and all were fine...can really go for it..sadly, it drizzled...arghhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh

6.30pm
Dinner

After watching Axian on TV on SUnday night, my gf's mum decided to cook clay pot chicken rice as well. MMMMMmm f'king delicious
Rice, loads of chicken and cooked with some salted fish.


10.30pm
my...supper


POST Cereal: Banana Nut Crunch.

10.03.2009

Rest day

8.30am
Breakfast
1 Sandwich: Wholemeal bread + peanut butter + butter
1 cup of coffee


MEALS

I was trying something....friend sort of shared with me how he cooked his stuff...Anyway I seasoned my beef with extra virgin olive oil, some italian herbs and black pepper.







All packed!


12.00pm++
Lunch


4.40pm
Tea
SAME AS LUNCH


11.03.2009

I seriously have no idea what I'm going to do today. Work has been f'king screwing up workout/running time.

But anyway, today's meal

8.20am
Breakfast
1 Sandwich: Wholemeal bread + peanut butter + butter
1 cup of coffee

Later:
Lunch


Maggi Chilli sauce + rice + italian herbs


4 pieces of Chicken breast , 1 egg, some tomatoes and cucumbers



Will update again if I workout or run or rest.

This post has been edited by metalfreak: Mar 11 2009, 09:48 AM

Update for 11.03.2009
4.10pm
Tea/pre workout meal


7.30pm
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: Biceps, Chest and abs

Biceps
Bicep Curls
2 X 10 X 7.5KG
2 X 5 x 9KG


Alternate Bicep Curl
2 X 10 X 7.5KG

Alternate Hammer Curl
2 X 10 X 7.5KG

Cross body Hammer Curl
2 X 10 X 7.5KG

Seated Bicep Curls
2 X 10 X 7.5KG

Chest
DB Bench Press
3 X 10 X 10G
Chest fly
3 X 10 X 7.5KG
Incline chest fly
3 X 10 X 7.5KG

Push ups
1 X 10 X BW - Push up bar
1 X 8 X BW - Push up bar
2 X 5 X BW

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 15 seconds each side.

Later

Shower then have my dinner

I will have my protein shake later before sleep.

Update

Dinner

---

Added on March 11, 2009, 9:31 pmOh yea, I plan to bulk up abit till i hit 75KG. I'm about 71KG now from 68KG.


I'm a noob so....pardon my slow growth. I'm trying.

This post has been edited by metalfreak: Mar 11 2009, 09:31 PM

12.03.2009


8.20am
Breakfast

Chicken Curry + 2 slices of bread
1 cup of coffee

12.30pm
Lunch

Black pepper chicken rice

3.00pm
Took my protein shake: 10ounces of water + 2 scoops of whey

4.20pm
Pre Workout meal/tea

2 pieces of chicken breast + 1 egg + 1 slice of cheese + tomatoes + cucumbers
1 cup of tea

7.30pm
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: Shoulders only. (Biceps and chest sore from yesterday's workout...)

Anterior Deltoid
Arnold Press
2 X 10 X 7.5KG
2 X 5 X 9KG

Shoulder Press
3 X 10 X 9KG

Front Raise ( 4 way Variation I decided to do the last 5 rep of rear delt row separately because I dont want to jeopardize the form )
3 X 10 X 5KG

Lateral Deltoid
Upright Row
3 X 10 X 9KG(upped from 7.5KG )

Dumbbell Raise
3 X 10 X 9KG(Upped from 7.5Kg )

Posterior Deltoid
Rear Delt Raise
3 X 10 X 5KG

Rear Delt Row
3 X 10 X 9KG

I freaking forgot to do Shrugs...

8.40pm
Dinner

2 pieces of chicken breast + 1 egg + 1 slice of cheese + tomatoes + cucumbers


Chicken curry and rice

10.11pm(NOW)
Gonna take my protein shake: 10 ounces of low fat milk + 2 scoops of ON's whey.


I guess eating more made some difference. More energy to lift. LOL no wonder my friend kept saying I'm eating like a pu$$y
I will measure my weight next week

This post has been edited by metalfreak: Mar 12 2009, 10:17 PM

18.03.2009

Just a quick update. I was ill over the weekends and couldn't participate in the Larian Amal Seri Sinar 10KM at Bkt Jalil area. Glad everyone enjoyed the event.



Ran a slow slow 7.5KM.

metalfreak: What type of beef do you usually buy? There are lotsa different lembu meat out there. From Tesco, Giant?

So far, I bought from Giant, Australian Beef.

Thanks man. I just bought one from Giant just now. Looks fresh.

ahhhh i love your page..reminds me of the pages in BB.com..
coz they take pictures of their food...

i think i should do this hahaah...
but great job man..cooking and everything haha..

Yea but currently staying at gf's house so didnt really cook my own meals i did take pictures but I ain't working out this week.
Planning to run 15KM tomorrow with some friends.

Thanks for dropping by though more pictures next time hehehe

21.03.2009

5.20am
Pre run Meal

1 homemade muffin
1 Banana
1 cup of coffee

6.30am++
Ran 15KM with Syd G and Andy at Bkt Aman area. Slow and easy run. It was fun rather than doing loops. huge difference...furthermore, running with friends. Seems to be easier for the mind.


10.30am
Breakfast

Roast Pork Noodle.


Yes...about the water mark? I've started my own running group called SFSF Runners. The Slim Fat Slow Fast Runners. Since Runnerz Circle has been disbanded, some friends and I decided to start our own group.

Feel free to visit our blog at www.justrunla.blogspot.com

Hope to do more such fun run together. Of course it won't always be long distances. I hope to meet up with some other members Yes, I know them of course hehe.


Plans for tomorrow - 23.03.2009
Run with a friend at Bkt Jalil Park. I'm so happy that he has finally started running. Its a start so I will accompany him. Hopefully it doesn't rain.

This post has been edited by metalfreak: Mar 22 2009, 11:21 AM

23.03.2009


omg....i forgot to update my workout journal.

Just a quick update...I ran with my friend at Bkt Jalil Park. Happy that he has started running. We ran for about 20mins++...approx. 3KM+

I plan to workout today...if all goes well.. WORK WORK WORK WORK....

I was busy yesterday..couldn't update my journal

27.03.2009

7.30am
Breakfast

some beef, chicken breast fillet, 1 egg with cheese, 2 slices of wholemeal bread
Meats were seasoned with olive oil, MrCormick Oregano Leaves and pepper.

9.00am
Workout
Warm up
-Stretches

Some a$$hole spoilt the pulldown machine....couldn't do lat pulldown


Back

Seated cable row
Warmup
1 X 10 X 27.2KG

Er..what do you call? work sets?
2 X 10 X 31.8KG
1 X 10 X 36.3KG
1 X 6 X 40.9KG <= WOO HOO! can do with proper form

Legs
Leg Press
Warm up
1 X 15 X 54.5KG

I started increasing bit by bit
1 X 15 X 58.3KG
1 X 15 X 63.6KG
1 X 15 X 68.1KG
1 X 15 X 72.6KG
1 X 15 X 77.2KG
1 X 15 X 90.8KG - whole stack 200lbs. Decided to try....manage to do nice and steady. At least I know my I can do heavier next time.

Shoulders
Shoulder Press
1 X 10 X 27.2KG
2 X 10 X 31.8KG

10.00am++
Post workout meal


Some beef, chicken breast fillet, 1 egg with cheese, 2 slices of wholemeal bread
Meats were seasoned with olive oil, MrCormick Oregano Leaves and pepper

12.00pm
Lunch

Chicken rice with chicken breast and some hardboiled egg whites..I gave the other half to my sister haha...


Tea time was sad...I was so busy with work....I only had some biscuits..YES....freaking biscuits only...


9.40pm++
Got home around 9.40pm from work.....dinner?

Junk food.