11.06.2009

Rest Day
Ran out of cooking gas, had to eat out...I wanted to tar pau nasi + kambing and veg...But had to go out with colleagues to scout the place for our office lunch event


Nandos for LUNCH!

Tea
1 Beef Burger from McDonalds

12.06.2009

REST DAY!

Lunch





2 Sandwiches: Wholemeal bread + Tuna + cheese + egg + cucumbers
1 cup of coffee

Tea
1 Sandwich: Wholemeal bread + Tuna + cheese + cucumbers

This post has been edited by metalfreak: Jun 15 2009, 10:34 AM

13.06.2009

Okay so today is the day I did my LAST LONG SLOW DISTANCE TRAINING 21KM.

Friday - Preparing stuff for the run





Saturday

I woke up late 4.30am my ass, I woke up at 6.05.am. Quickly showered, ate my meals
2 Banana, 1 cup off old town coffee, 1 sandwich: Wholemeal bread + marmalade jam

I started running around 7.00am

Warm up with 1 small round..probably 100meters++

Began my training after that. I took my powergel Tangerine X 2 Caff around the 8KM mark. NO WATER. As advised by Syd, I took it slowly and not at one shot. I went home to take 1 banana + 1 bottle of 100plus and finished off my remaining powergel(tangerine).

I was consuming the banana, drinking and all while walking. I continued walking for afew minutes to let it settle in my tummy After that, I continued running. Around the 14KM mark, i went back home, took 1 can of 100plus and consumed my powergel Chocolate X1 Caff.

Cramps started to come close to the 14.8KM. FARK. I walked to prevent it from coming but it came ....wasn't as bad as the one I experience at New Balance 15KM run.

Yes, I walked for the remaining 5~ 6KM or so. So what? Its still training. I completed it. If i were to simulate it, i also had to walk during the Standard Chartered KL run.

21KM in about 3 hours. I'm just pissed when I still have the stamina to run but my legs gave up on my 1st.

POST RUN MEAL
Drank loads of water, 2 cans of 100plus


2 Eggs, Tuna in olive oil + onions, Vermicelli.

1.30pm
Lunch
Mee Hoon cooked by my grandma

Around 3.00pm
Took my protein shake: 10 ounces of low fat milk + 2 scoops of whey

4.30pm
Some mee hoon again.

7.00pm
Went to my cousin's place at Tropicana...first time to their new place..FARKING HUGE!!!!!!
My cousin had some new toys..damn.. BMW X6, his old X5....A Porshe, and....erm. nvm But the X6 is really orgasmic!!!! THE ENGINE!!!

This post has been edited by metalfreak: Jun 15 2009, 10:47 AM

15.06.2009


7.20am
Cook cook





8.20am
Breakfast
1 Sandwich: Wholemeal bread + marmalade jam
1 cup of coffee

10.00am
1 Banana

12.00pm
Lunch

2.00pm
1 Banana

4.45pm
Tea / Pre Workout

6.45pm
Er....another pre workout meal because got makan after meeting
Had small amount of rice, LAMB! and half of a potato

7.40pm
Workout
Some stretches
10 pushups

Chest

Chest Press
1 X 10 X 60lbs ( Warm up )
1 X 10 X 70lbs
1 X 10 X 80lbs

DB Bench Press
2 X 10 X 25lbs

Bench Press
1 X 10 X 30KG
2 X 5 X 40KG
1 X 8 X 35KG
1 X 5 X 40KG

Pec Fly Machine
1 X 5 X 65lbs
1 X 5 X 75lbs

Bicep
EZ bar Curl ( 8KG bar + weight)
1 X 10 X 18KG
1 X 10 X 23KG
1 X 4 X 28KG
1 X 5 X 28KG
1 X 10 X 18KG
1 X 10 X 23KG

20lbs only has ONE SIDE...fark
Alternate Bicep Curls
1 X 10 X 20lbs

Alternate Hammer Curls
1 X 10 X 20lbs

Triceps
Tricep Pushdown
2 X 10 X 6 plates

Tricep Dips
1 X 10 X BW
1 X 4 X BW Failure....

Abs
Incline Sit ups
1 X 10 X BW
1 X 5 X BW + 10KG plate

8.50pm
Took my protein shake: 10 ounces of water + 2 scoops of whey

9.20pm
Dinner
Rice +french beans + chicken + fish
1 cup of barley

12.30am
Took my pre bed protein shake: 10 ounces of low fat milk + 2 scoops of whey


Notes:
Some ppl in the gym tries to lift so heavy but their form are like crap. Bench Press pun ...their range of motion not even HALF and the fella is already pushing the weight up. Unless he was doing some partial rep.

When they were doing pullovers....kinda hilarious LOL

the daily food picture's that you post always attracts me to this thread

quite an improvemen! from the pics you posted in the first page! ..keep pounding the metal man! you're doing running/ cardio intro more core workouts abit slack la chest got shape but ada love handles

Chest got some progress, but not till like ada square shape la..but got gain some muscle mass.

Thanks for checking it out. HEHE. I add pics for some fun only la.

After this run, I'll workout more in the gym. of course will still run.

16.06.2009

7.20am
COOOOOOOOOOOOOOOOOOOOOOOOOK

No its not those normal YELLOW NOODLE. its Vermicelli! I used some thick black sauce.
Vermicelli + chicken breast + broccoli + tomatoes + onions


8.20am
1 Sandwich: Wholemeal bread + marmalade
1 cup of coffee

11.00am
1 Banana

12.00pm
Lunch



2.00pm
1 Banana

3.00pm
Took my protein shake: 1 scoop of whey mixed with water

4.00pm
Pre run meal
Same as lunch, just smaller portion..

6.00pm
Ran for about 40mins at Bkt Jalil Park

8.00pm
Dinner

10.30pm
Took my protein shake: 10 ounces of milk + 2 scoops of whey.


17.06.2009

REST DAY!
Didnt cook anything as there was a project lunch.

8.15am
Breakfast
2 Sandwiches: Wholemeal bread + 2 whole eggs

12.30pm
Lunch @ Seoul Garden and Breeks



BEEF Bulgogi or something(top), Left is just Beef with black pepper. Right is Chicken Teriyaki



From Breeks

Dory with Spaghetti cooked in some mushroom sauce...bottled one la...sien...so little amount of spaghetti...seriously, do not dine in this place

Breeks @ IOI mall. Freaking small portion and expensive. That Dory dish is RM21.XX

This post has been edited by metalfreak: Jun 18 2009, 09:55 AM

18.06.2009

Rest Day

Meals for lunch and tea

Green peas with eggs loads of beef cubes, onions


19.06.2009

Breakfast
1 Sandwich: Wholemeal bread + marmalade jam
1 cup of coffee

Lunch


Pre Run Meal



I was suppose to be running with Syd G but i guess traffic jam was really bad plus she had to leave by 8pm. She couldn't make it for the run so I only ran on my own for 50mins

Dinner

Plain Naan


Tandoori

I got home, washed my car... Too damn dusty

Bluerghhhh..... was resting and eating all the way till pre half marathon day

28.06.2009

Ran my 2nd Half Marathon 21.1KM baby yeah!




Name: ANDREW CHIAM WEI HAN (MAS)
Net Start: 06:14:48
Category: Half Marathon 21km
Net Time: 03:08:10
Position: 1644
Finish Timing: 03:09:57.18



And.......I manage to take picture with 1 of Malaysia's most influential blogger...KENNY SIA!




I will be hitting the gym today after 2 days of rest from my half marathon. Finally...after 2 weeks off from weights!

This post has been edited by metalfreak: Jul 1 2009, 09:55 AM

01.07.2009

WOO HOO!! FINALLY ITS JULY!!! Workout month

8.15am
Breakfast
Home cooked mee hoon by my gf's mum
1 cup of milo

12.00pm
Lunch
Rice + beef + Japanese Tofu + tau geh...I tar pau la...didnt cook
1 cup of coffee

5.00pm
Pre Workout meal
Chicken rice (Chicken breast part)
1 cup of coffee

7.00pm
Workout!

Today: Chest/Biceps/Triceps!

Warm up:
Some stretches
10 Pushups

Chest

Bench Press
Warm up
1 X 10 X bar

1 X 10 X 30KG
1 X 10 X 35KG
1 X 6 X 40KG
1 X 8 X 40kg!!! WOO HOO! 8 Reps without spotter
1 X 5 X 40KG

Chest Fly(machine)
1 X 10 X 24.9KG
1 X 10 X 29.5KG

DB bench press
1 x 10 X 25lbs
1 X 5 X 25lbs (freaking shaking!!)

Biceps

EZ Bar curl
1 X 10 X 18KG
1 X 10 X 23KG
1 X 2 X 28KG (phailed)
1 X 10 X 23KG

Triceps

Triceps Pressdown
1 X 10 X 6 plates
2 X 10 X 7 plates

Triceps Dips
3 X 10 X BW

8.20pm
Took my protein shake: 10 ounces of water + 2 scoops of whey

9.20pm
Dinner
Nasi Goreng Kambing + 1 telur mata kerbau
1 cup of nescafe

Later
Will take my protein shake with milk + 2 scoops of whey

Nice job on the marathon! And cool! You met Kenny Sia!

Thanks Dan!

Although my timing was slower....but i ran most of the journey compared to my previous other runs.

Will be working out more this month Now that the 21KM event is over hehe

03.07.2009


8.30am
Breakfast
NO BREAD shit....

I had 2 whole eggs and 1 cup of low fat milk

12.15pm
Lunch
Rice + BEEF + japanese tofu + Kacang Botol Freaking RM5.50


4.30pm
Pre Workoutmeal
Chicken rice(chicken breast)

6.00pm
Workout!

Warmup: Some stretches

TODAY: LEG DAY! and abs

Leg

Squats
Warm up:
2 X 10 X BAR

1 X 10 X 40KG
1 X 10 X 50KG
3 X 10 X 60KG!!!! WOO HOO!! Improved

Leg Extension
1 X 10 X 65lbs
1 X 10 X 75lbs
2 X 10 X 85KG

Standing calf raise
1 X 10 X 40KG
1 X 10 X 50KG
1 X 10 X 60KG

DB Calf raises
3 X 10 X 40lbs

Abs

Incline sit up
1 X 10 X BW
1 X 10 X BW + 10KG plate

er...another sit up by its er....how the heck do I explain.
1 X 10 X BW
1 X 10 X BW + 10KG plate

7.10pm
Took my protein shake: 10 ounces of water + 2 scoops of whey

8.20pm
Dinner
Chicken rice(chicken breast)

07.07.2009

9.00am
Breakfast
1 egg, some spaghetti + cabbage

12.50pm
Lunch
1 Egg, chicken breast , spaghetti with cabbage

5.15pm
Pre workout meal
Chicken breast, spaghetti with cabbage

Workout

Warm up:
Some stretches
10 pushups

Today: BACK and abs

Back

Lat pull down
Warm up
1 X 10 X 10 plates

1 X 10 X 11 plates
2 X 10 X 38 KG (another pull down machine )
2 X 10 X 12 Plates
1 X 10 X 11 Plates
1 X 10 X 10 Plates Cool down set

Cable Row
1 X 10 X 10 plates
3 X 10 X 11 plates
1 X 10 X 12 plates
1 X 10 X 10 plates Cool down set

DB Bent Over Row
2 X 10 X 30lbs
1 X 10 X 25lbs

Abs
Incline sit up
1 X 10 X BW
1 X 10 X BW + 10KG plate

Some other ab machine which I dont even know the name...but its like you are facing forward...u bent forward and lift up your upper body.
1 X 10 X BW
1 X 10 X BW + 10KG plate.

8.15pm
Took my protein shake: 10 ounces of water + 2 scoops of whey

9.10pm
Dinner
Nasi Goreng Ayam....Chicken breast part of course

1.00am+++
Took my protein shake: 10 ounces of low fat milk + 2 scoops of whey

Update for yesterday's meal picture.

Was too tired to post up pics last night..sorry guys!

OMG OMG late update

08.07.2009

Cooked as usual


My breakfast

With a glass of milk. Yes, I cooked extra

My daily supplements:


I bring it in a pill box container la...i accidentally left it in office. So I use my old previous mini jam bottle. Cute huh?
95% I take these Mon - Friday without fail unless I'm away from home.
1 Vitamins and Mineral(Blackmores)
2 Vitamin B Complex(Amway)
2 Fish Oil Caps(Blackmores)

Occasionally, Glucosamine but not often.

Rest for the rest of the days

12.07.2009

McDonald's Olympic Day Run
7KM @ 00:45:13 WOO HOO! I freaking HATE hills. But manage to potong alot of ppl on da hills. QUADS MUSSELLS FTW!

13.07.2009



8.00am
Breakfast
1 Sandwich: Normal bread + tuna + 1 egg + lettuce
1 cup of Milo

12.00pm
Lunch
I tar pau some malay chap fan...
Rice, lots of beef stew, 3 pieces of japanese tofu(they cut it lorrr), and lots of long beans. To my surprise...RM4 ONLY!!!!

5.00pm
Tea/ Pre-Run meal
3 pieces of Curry puffs with Sardine fillings
1 cup of black coffee

7.20pm
Yea I got home freaking late. Thanks to work + traffic.

I manage to ran 10KM with some soreness on my right calf. I got some motivation from somewhere.. Anger is the best motivation ever.
Timing? Not that great but ok la... 01:10:XX

8.50pm
Dinner
Moderate amount of rice, fish, veg and soup.

10.00pm
A glass of low fat milk

14.07.2009

7.30am
Cook cook

Beef cubes + chicken breast


8.30am
Breakfast


12.00pm
Lunch
Spaghetti, beef cubes and chicken breast

5.00pm
Pre Workout meal
Spaghetti, beef cubes and chicken breast


7.00pm
Workout

Today: Chest, Biceps, Triceps and abs

Warm up:
Some stretches
10 pushups

Chest

Bench Press
1 X 10 X bar
1 X 10 X 30KG
1 X 10 X 35KG
1 X 3 X 40KG
1 X 5 X 40KG
1 X 4 X 40KG
1 X 10 X 35KG
1 X 10 X 30KG

Pec Fly (Machine)
2 X 10 X 24.9KG
1 X 5 X 29KG

Bicep

EZ Bar curl
1 X 10 X 18KG
2 X 10 X 23KG
1 X 10 X 18KG

Alternate DB curl
1 X 10 X 20lbs

Alternate DB hammer curl
1 X 10 X 20lbs

Triceps

Tricep Dips
3 X 10 X BW

Abs

Incline Sit up
1 X 10 X BW
1 X 10 X BW + 10KG plate

The other abs machine...once again....i will take a picture of it soon
Obliques
1 X 10 X BW (each side)

er...front sit ups? God knows what I call it.
1 X 10 X BW
1 X 10 X BW + 10KG plate

8.10pm
Took my protein shake: 10 ounces of water + 2 scoops of whey

8.40pm
Dinner
Rice, chicken and soup

11.00pm
Took my protein shake: 10 ounces of low fat milk + 2 scoops of whey



I have been resting after Tuesday....I have Siemens Run this Sunday ...so I'm just resting all da way.

19.07.2009

4.00am
Woke up

4.15am
1 Sandwich: Wholemeal bread + butter + marmalade
1 banana
1 cup of coffee

5.20am
Left my house for the run


7.30 - 9.00am
Ran Siemens Run 2009 - 10KM!!(Tak de measuring device so...ikut their distance lor)
01:10:13 BEST TIMING FOR 10KM!! (Previous best timing was 01:11:38 - Shape/Men's Health Run 2008)

10.20am
Breakfast
Home cooked porridge


Slept from 10.40 or so till 12.45pm...bloody long hahaha


1.40pm
Ate Village Park Nasi Lemak + 1 extra plate of rice!

So, how did the Nike session though? The one where you got a pair of free shoes.

Oh I didnt put it here but its on my blog

20.07.2009

Rest day....ok la..washed my car


21.07.2009

7.20am
MASAK



By the way, it is NOT broadnoodles + yellow noodles. Its fettucine + spaghetti. I just wanted to finish them up...cooked with kicap pekat

8.10am
Breakfast

Egg with wholemeal bread. Yummy

12.00pm
Lunch

1 egg, 3 pieces of chicken breast fillet and fettucine + spaghetti

5.00pm
Same as lunch BUT NO egg and lesser pasta.


7.00pm
WORKOUT!

TODAY: Shoulders and abs

Warm up:
Some stretches
10 push ups.

Anterior Deltoid
-Seated Shoulder Press
warm up set
1 X 10 X 8KG

3 X 10 X 25lbs

-Arnold Press
1 X 10 X 8KG
2 X 8 X 8KG

-Front DB Raise (Shoulders)
3 X 20 X 10lbs(4 way variation)

-Shrugs
3 X 10 X 30lbs


Lateral Deltoid
-Upright Row (pull up) with EZ bar
1 X 10 X 18KG
1 X 10 X 23KG
1 X 10 X 28KG

Posterior Deltoid
-Rear Delt Raise (Like Chest Flyes)
3 X 10 X 8KG


Abs
Incline sit ups
1 X 10 X BW
1 X 10 X BW + 10KG plate

Obliques
1 X 10 X BW + 10KG plate (each side)

Er..whatever you call that abs exercise machine..
1 X 10 X BW
1 X 10 X BW + 10KG plate

Yes, I didnt take that machine's picture AGAIN. Fark man...must take it tomorrow when I hit the gym

8.10pm
Habis workout but NO WHEY..aRGHhhhhhhhhhhhh .........Will be getting from Reyzai tonight.

8.40pm
Dinner
Rice, chicken, pork and soup

This post has been edited by metalfreak: Jul 22 2009, 10:18 AM