2/5/2008

Row
- 5 x 20 x 25kg

Leg press
- 7 x 30 x 32kg

Gluteal machine
- 5 x 30 x 17.5kg

Lat pull down
- 5 x 20 x 18kg

Prone leg curl
- 4 x 20 x 18kg

Leg extension
- 7 x 20 x 14kg

Back extension
- 4 x 30 x 37.5kg

Cardio
- Cross trainer, 50minutes, 630cal


Diet:
10:30am - 1/2 glass skim milk, 3 pieces high fibre biscuit
12:00pm - workout
3:00pm - whey protein (mix with water, taste awful , gonna bring some milk next time)
4:00pm - egg, tofu, beef, a bit of rice
6:30pm - old town curry mee hoon
8:30pm - yogurt
10:00pm - whey protein, 2 high fibre biscuit


Feel dizzy while doing cardio today, that's why stop at 45minutes and cool down for 5 minutes..

3/5/2008

Cardio only
- Cross trainer, 66minutes, 819cal


Diet:
8:00am - Cereal with skim milk
10:00am - cardio
12:00pm - whey protein with skim milk
1:30pm - 1/2 serving of fried rice, milk tea
5:30pm - chocolate pave, earl grey tea
8:00pm - yogurt, 3 piece of high fibre biscuit

5/5/2008

Again cardio only. Having headache when i reached the gym, tried my best to do 45 minutes of cardio then back home.

- Cross trainer, 45minutes, 560cal


Diet:
1:00pm - 1/2 serving of fried rice, beef, potato
4:00pm - cardio
6:00pm - soy bean milk
6:30pm - 1/2 serving of rice, fish fillet, some cuttlefish



edit: date

This post has been edited by GreenNerdy: May 6 2008, 11:41 PM

Admire your consistency and wil, going for cardio even though headache.
Normally, if i headache and then go cardio, my head will feel like it will be split open by the pain.

Your diet still is a bit iffy for me, but you might not have access to clean food in your area.

Keep it up!

edit: typo

This post has been edited by kiddc: May 6 2008, 09:03 AM

Thanks.
But last night my head was split open when i was sleeping

I seriously don't have access to clean food in my area.
In college most of the food are deep fried, or very spicy and oily (curry, sambal etc.). I've been trying to avoid those.
Tried to cook at home but lazy to go to wet market nowadays

Anyway thanks for the encouragement..will try to watch if not adjust my diet

6/5/2008

Gluteal
- 5 x 20 x 17.5kg (each leg)

Leg curl
- 5 x 20 x 18kg

Chest press
- 5 x 20 x 14kg

Leg extension
- 5 x 20 x 18kg

Pec fly
- 5 x 10 x 9kg

Tricep press
- 3 x 30 x 27kg
- 2 x 20 x 27kg

Cardio
- Cross trainer, 65minutes, 814cal



Diet:
8:30am - cereal with skim milk
11:45am - 2 high fibre biscuit
1:15pm - McD - filet-o-fish, regular fries, mineral water (1st McD since CNY )
2:40pm - workout
5:15pm - whey protein with skim milk
7:00pm - Oldtown kaya butter toast, milk tea
8:30pm - 2 dark chocolate


ON double rich choc + nestle omega 3 milk, taste like HL chocolate flavour

8/5/2008

Cardio only.
- Cross trainer, 65minutes, 824cal


Diet:
10:00am - cardio
1:00pm - lunch (egg, pork, ikan bilis, 1/2 rice)
4:00pm - 2 high fibre biscuit
7:00pm - dinner (old town polo bun -.-)

14/5/2008

Leg press
- 2 x 20 x 32kg

Hip abduction
- 5 x 20 x 30kg

Hip adduction
- 5 x 20 x 23kg

Row
- 1 x 20 x 25kg
- 4 x 15 x 25kg

Lat pull down
- 5 x 20 x 18kg

Back extension
- 5 x 20 x 37.5kg

Tricep extension
- 2 x 20 x 9kg

Tricep press
- 2 x 20 x 32kg
- 3 x 20 x 26kg

Cardio
- Cross trainer, 65minutes, 839cal



Diet:
11:00am - workout
2:00pm - whey protein with skim milk
3:00pm - lunch - chicken, tofu, egg, 1/4 rice, honeydew juice
4:40pm - soy bean milk
7:00pm - 1 huge orange
7:45pm - indo mee soup, 2 hard boiled egg white


This post has been edited by GreenNerdy: May 15 2008, 05:30 PM

17/5/08

Cardio only.
- Cross trainer, 65minutes, 842cal
- shopping (walk) for the whole evening



Diet:
11:15am - cardio
2:30pm - old town egg toast
7:00pm - curry katsu don
10:00pm (later) - orange

omg, the way u eat, icannot tahan lol like that.
Good luck, any pics ??

---

Added on May 19, 2008, 4:00 pmomg, when did shopping become cardio exercise

and just egg toast for lunch?
DAMN, i need to show my sis ur journal and hope she wake up and start following ur footsteps

This post has been edited by icypetals: May 19 2008, 04:00 PM

Cannot tahan means too little/all rubbish or both?
Don't follow my footsteps coz i'm eating rubbish lol.
Hopefully can start cooking at home again soon so i can eat better food...

Don't have pic yet, still very shy to post my own pic here.

19/5/08


Leg press
- 1 x 20 x 32kg
- 6 x 30 x 32kg

Leg curl
- 7 x 20 x 18kg

Leg extension
- 7 x 20 x 16kg

Pec fly
- 1 x 15 x 9kg
- 4 x 10 x 9 kg

Tricep press
- 5 x 20 x 27kg

Chest press
- 5 x 20 x 14kg

Cardio
- Cross trainer, 55minutes, 720cal
- Treadmill, 15minutes @ speed 3.5 (slow walk to cool down)



Diet:
10:45am - workout
1:20pm - whey protein with skim milk
3:45pm - indo mee soup, 2 hard boiled egg with 1 yolk
7:00pm - 1 orange
8:00pm - chicken rice - chicken breast with 1/2 rice



Hopefully can go again on wednesday morning, have lunch appointment at 1pm don't know can make it to the gym or not...

This post has been edited by GreenNerdy: May 19 2008, 11:19 PM

22/5/2008

Leg press
- 3 x 20 x 32kg

Lat pull down
- 7 x 20 x 18kg

Torso rotation
- 2 x 20 x 30kg (both sides)

Back extension
- 5 x 20 x 37kg

Tricep press
- 5 x 20 x 27kg

Tricep extension
- 3 x 20 x 9kg

Cardio
- Cross trainer, 65minutes, 847Cal
- Treadmill, 15minutes (to cool down), 48Cal
- Climb 19 floor of stairs after dinner


Diet:
11:15am - Workout
1:50pm - Whey protein with skim milk
4:00pm - indo mee soup with 2 full eggs
6:30pm - some prunes
7:30pm - yogurt
8:45pm - Dinner - fish fillet, pork, tofu, a lot of kangkung, 1/2 rice

why u don't take breakfast?
Breakfast is the most important meal of the day.

because i woke up quite late, and go to gym straight away..
and i realize that i have more energy and determination with empty stomach, whenever i go to gym late afternoon or evening (taken breakfast/lunch for the day), i feel less energetic and don't feel like doing anything...

24/5/2008 (Saturday)

Cardio only
- Cross trainer, 65minutes, 845Cal
- Treadmill (to cool down), 15minutes, 48Cal



Diet:
11:20am - Cardio
1:00pm - whey protein with skim milk
3:00pm - honey dew
3:15pm - Lunch - chicken cubes, tofu, egg, 1/4 rice
6:00pm - 5 piece of sushi
9:00pm - Dinner - a lot of vege, tofu, chicken, prawns, yam, 1/2 rice

26/5/2008 (Monday)


Glute
- 3 x 20 x 15kg (for each leg)
- 3 x 20 x 17.5kg (for each leg)

Leg curl
- 5 x 20 x 18kg

Chest press
- 5 x 20 x 15kg

Bench press (machine)
- 1 x 10 x 9kg

Pec fly
- 5 x 10 x 9kg

Hip abduction
- 5 x 20 x 30kg

Hip adduction
- 5 x 20 x 26kg

Tricep extension
- 5 x 20 x 9kg

Tricep press
- 2 x 20 x 27kg
- 3 x 20 x 23kg

Cardio
- Cross trainer, 65minutes, 843Cal
- Treadmill (to cool down), 15minutes, 48Cal



Diet:
11:30am - workout
2:30pm - whey protein with skim milk
3:30pm - lunch - beef, egg, tofu, 1/4 rice
6:00pm - soy bean milk
8:00pm - dinner - grill fish, carrot cake, 2 class of sour plum juice

This post has been edited by GreenNerdy: May 26 2008, 11:45 PM

Wrong post.... Sweat....

This post has been edited by Itori: May 26 2008, 11:50 PM

Okay honey, here's what I have to say;

Your diet, check. Nice for a person trying to lose weight
Your exercises...why and where did you choose them from? I see you put hip adductions and whatnot for 20 reps of five sets. If you're hoping you'll lose fat doing that, here's one article you should read.

http://www.exrx.net/WeightTraining/Myths.html#anchor7319578

Another thing is, you're doing way too many isolation workouts.



I'd strongly suggest the idiotic squats as usual. It eliminates a lot of the need to go with all those hip this, hip that, curl that this. Another plus, is your metabolism is spiked for the next 4-5 hours as well. You don't get that with all those machines.

Squat.

I like the fact that you have rows, but why are your rows five sets of 20's? IF you're strong enough to rep 20 reps for five, with 25KG's, why not just increase the weights to about 35KG and rep up to 10-12 only? More work, less time. Your tonnage may reduce, but since you're after losing fat, I say increase your intensity, drop the rest time.

You know why Crossfit melts fat like a blowtorch? Because it's short, precise and intense like a monster.

Just tweak that a bit, increase weights, do squats, do about 3-4 sets of 8-10 reps of a compound movement, and you'll probably move much faster in squeezing the fat out.

Do PM me if you have anything else that you think I may be able to guide you with. Btw, continue cardio. It's a must for females

Thank you very much for your opinion!

About my exercise, I read somewhere (forgot where) low weight, high reps to lose fats. And I have a friend who workout with a lot of weights, and she became very bulky, very huge shoulder, chest, etc. I am afraid of becoming like her if i do too much weight (lol) Will I? -.-
I wanna lose weight and fats, but I don't wanna

For those leg exercises, I did that much because butt and thighs are my main problem areas. I know squat is the most effective workout for those area, but I don't know the correct way of doing it. And i'm reluctant to ask those trainers because they'll crap PT with me.

Please teach me how to squat the correct way if you will

Anyway I'll try to increase the weights as you suggest. Rest time, i'm resting about 1minute in between sets, would that be ok?

I'll read the article tomorrow, very tired today brain not functioning

Thanks again~