wah, 1 minute is already very long....i dont think i can last 30 seconds...ill be shaking all over lol

2 minutes 15 seconds FTW!
Actually... holding the plank position requires a lot of mental toughness. Try work on focusing your mind, u can do it!

try holding side planks for 2 minutes and tell me about it


Chow

23th August 2008

Well , sorry guys for not updating my journal here after a few week. Being busy for the previous week .

8am:4 Slice of Gardenia high fibre bread + 250ml HL milk
11am:Spicy Pan-Mee
2pm:Chicken Rice
4pm: WORKOUT
7pm+: Medium rice, chicken , egg , some vege and fish
9pm+: Mc-D Sundae Cone ~


WORKOUT


Dumbbell Press
3x8x10kg each hand

Dumbbell Fly
2x8x10kg

Incline Dumbbell Press
2x8x10kg

Incline Dumbbell flyer
1x8x10kg

Pushup
-1x10xBW

Dip
-2x10xBW

Leg Raise
-2x10xBW

Note:-
1. Feel great after chest workout
2. Cheat meals on weekend as usual.. lol

8th September 2008

Morning :
Milo + 3 tblspoon of Oats

Pre-lunch :
Dutch lady low fat milk + Gardenia ikan bilis bun ( it smell strong , damm )

lunch :
Tomyam Noodle ( Sweat a lot , very spicy. Enjoyed it... Colleague look me like a weirdo )

dinner :
Pumpkin porridge Steambot .. lots of dishes , eggs , and stuff. Very great , recommended !
*Check out my bloggie if you interested on this meal ..

Pre-bed
Apple juice make by my dad~ lol, taste just right !

Workout

Pullup
3x4xBW

Deadlift
3x6x38kg

Chinup
1x8xBW
1x5xBW

Comment:-
1. Haha, long time didnt update my journal due to some personal things
2. Feeling my lats is being build slowly , love the feelings

27th Sept 2008

Breakfast
3 slice of bread + Milk

Lunch
Mc-D: Chicken McDeluxe + sprite

Post-workout
Tuna-mayonaise bun

Dinner
Fish, meat, vege's , a muffin

Pre-bed
3 tbl spoon of oats

Remarks
1. I fall sick on this day, catched a cold and fever..Feel pretty bad but recovered today.
2. Did many streching to maintain flexibility

Workout Loggies

DB Bench press
2x10kgx10

DB Flyers
2x10kgx10

DB Incline press
2x10kgx10

Push Up
2xBWx15

Tricep Push down
2x60lbsx2
1x80lbsx1

Dip
1xBWx5

apiit don't have gym ???? i heard my friend's bro saying got gym but i can't seem to locate it ..