23-07-08

Diet:
6.55am : 1 glass of HL MIlk + 1 scoop of whey + 2 slices of wholemeal bread (Tuna + Lettuce) + 1 multivitamin + 1 fish oil
7.30am : Green Tea
10.00am : 1 slice of wholemeal bread (tuna + lettuce)
12.45pm (post workout) :300ml of HL MIlk + 1 scoop of whey
12.50pm : 1 glass of Carrot Milk + Nasi Buttermilk Chicken + 2 fried eggs
3.30pm : 1 slice of wholemeal bread (Tuna + Lettuce)
7.30pm : 1 glass of HL milk + 1 scoop of whey + 1 fish oil + Scramble Eggs Salad ( 4 eggs)
9.20pm : Having 1L of Soya *still working OT....


Workout:
11.50pm - 12.40pm : Weight Training
Streching + 20 x Decline Bench Sit up

Squat *Smith Machine:
10 x 90lbs
3 x 10 x 140lbs

Incline Bench Press *Smith Machine:
10 x 90lbs
2 x 10 x 140lbs
10 x 120lbs

Calf Curl:
3 x 20 x 90lbs

Drumbell Shoulder Shrug:
3 x 20 x [40lbs x 2]

Drumbell Front Raise:
3 x 10 x [15lbs x 2]

30 x Bicycle Crunch

5.45pm - 6.40pm: Running at Bulatan Park
Distance : 12 x 800m = 9.6km
Time : 51.60 mins
Hehe, today timing and distance oso not bad, but noon workout macam tak ada ohm...

24-07-08

Travel Day... no workout...
Just now eaten a lot of Lebanese Food, nice kebab and mixed grill....

28-07-08

Diet:
7.00am : 1 glass of HL Milk + 2 slices of Wholemeal Bread (choc) + 1 fish oil + 1 multi-vitamin
9.40am : Nasi Pulut in Lotus leaf (he ye fan) + Green Tea
11.45am : Chicken + Fish + Lamb + Vege + Rice + Orange Juice
3.00pm: Sausages + Choc Cake
7.50pm : 1 glass of HL Milk + 2 slices of wholemeal bread (chicken sandwich) + Chicken Salad + 1 red apple + 1 fish oil

Workout:
6.00pm - 6.45pm : Easy Jog at Bulatan Park
Distance : 6 x 800m = 4.8km
Time : 28.43mins

Having flu and tiredness for wholeday .... probally due to busy weekend... anyway, recovering now....

30-07-08

Diet:
7.00am : 2 slices of Wholemeal Bread (choc) + 1 fish oil + 1 multi-vitamin
10.00am : 2 slices of wholemeal Bread (choc)
12.25pm : BAK KUT TEH!!!!
3.00pm: 2 Cucur Udang
8.00pm : 2 glass of orange juice + a lot of stuff (fish, chicken, prawn, toufu, vege... company dinner again ... )

Workout:
5.25pm - 6.35pm : Running at Bulatan Park
Distance : 14 x 800m = 11.2km
Time : 60.42mins

Hehe, today running not bad... but eating too much....
Weight after running = 93kg
Weight after Dinner = 96kg ......

31-07-08

Diet:
7.00am : 2 slices of Wholemeal Bread (choc) + 1 fish oil + 1 multi-vitamin
10.00am : some sandwich and cake
12.25pm : Rice + a lot of stuff (Crab + beef + chicken + vege)
3.00pm: Chicken Pie
6.50pm (post hiking) : 1 can of 100plus + 800ml water + 1 scoops of whey
7.30pm : 1L of soya + bubur ayam


Workout:
5.15pm - 6.25pm : Hiking

Weight after hiking and post hiking drink : 94kg

This post has been edited by toto4d: Jul 31 2008, 08:30 PM

1-08-08

Diet:
6.00am : some plain water
8.05am : 1 glass of HL milk + 1 scoops of whey + 2 slices of wholemeal bread + 1 slice of cheese + lettuce + cucumber + 1 apple
10.00am : Some popia
12.00pm : Rice + a lot of stuff (beef + chicken + fish + vege)
3.00pm: some yu kok (yam kueh with cha xiu)
6.55pm (post running) : 1 glass of HL Milk + 1 scoops of whey
8.05pm : 2 cans of 100plus + some noodle with prawn, vege, fish cake....
9.05pm : Some durian + nangka
Kao tim 1.5L of mineral water during dinner and durian time ......

Workout:
6.20am - 7.10am : Morning Run at Bulatan Park
Distance : 9 x 800m = 7.2km
Time : 42.12mins
Post running workout : 20 x Crunch + 20 x push-up

5.30pm - 6.35pm : Evening Run at Bulatan Park
Distance : 14 x 800m = 11.2km
Time : 61.95mins

Weight after evening run : 93kg

3-08-08

Diet:
5.50am : some plain water
8.20am : 1 glass of Teh C + Wantan Mee
11.40am : Mixed Rice
1.00pm : 1L of Soya + Peanut
5.05pm: 1 glass of HL Milk + 2 slices of wholemeal bread (tuna + lettuce)
9.05pm : 1 slices of wholemeal bread (tuna + lettuce)
10.00pm : 1 glass of HL Milk

Workout:
7.15am - 7.55am : Morning Run at Bulatan Park
Distance : 6 x 800m = 4.8km (plus 5 x interval run)
Time : 30.23mins
Waiting 1hr for the rain to stop... lazy to run oredi....

6.50pm - 8.05pm : Swimming

04-08-08

Diet:
6.55am : 1 glass of HL MIlk + 1 scoop of whey + 2 slices of wholemeal bread (Tuna + Lettuce) + 1 multivitamin + 1 fish oil
7.30am : Green Tea
10.50am : 1.5 slice of wholemeal bread (Choc + PB)
12.45pm (post workout) :300ml of HL MIlk + 1 scoop of whey
12.50pm : 1 glass of Carrot Milk + Nasi Ginger Chicken + 2 fried eggs
3.30pm : 1.5 slice of wholemeal bread (Choc + PB)
7.30pm : 1 glass of Honey Lemon + 1 glass of Orange Juice + Ceasar Salad


Workout:
12.00pm - 12.40pm : Weight Training
Streching + 20 x Decline Bench Sit up

Squat *Smith Machine:
15 x 90lbs
3 x 10 x 140lbs

Barbell Bench Press:
15 x 20lbs
3 x 10 x 70lbs

Incline Bench Press *Smith Machine:
3 x 10 x 90lbs

Barbell Shoulder Shrug:
3 x 20 x 70lbs

40 x Bicycle Crunch

6.00pm - 6.45pm: Running at Bulatan Park
Distance : 10 x 800m = 8.0km
Time : 43.12 mins

05-08-08

Diet:
6.55am : 1 glass of HL Milk + 1 scoops of whey +2 slices of Wholemeal Bread (choc) + 1 fish oil + 1 multi-vitamin
10.00am : 1.5 slices of Wholemeal Bread (Choc + PB)
12.25pm : Nasi Beriani + Teh Peng
3.00pm: 1.5 slices of Wholemeal Bread (Choc + PB)
6.50pm (post hiking) : 1 glass of HL Milk + 1 scoops of whey + 1 fish oil
7.30pm : Spanish Omelet + 2 cans of 100plus
8.30pm : 1L of soya

Workout:
5.25pm - 6.30pm : Hiking

06-08-08

Diet:
7.00am : 1 glass of HL MIlk + 1 scoop of whey + 2 slices of wholemeal bread (Choc) + 1 multivitamin + 1 fish oil
10.30am : 1.5 slice of wholemeal bread (Choc + PB)
12.45pm (post workout) :300ml of HL MIlk + 1 scoop of whey
12.50pm : 1 glass of Carrot Milk + Nasi Goreng Pattaya + 2 fried eggs
3.30pm : 1.5 slice of wholemeal bread (Choc + PB)
7.50pm - 9.30pm : 2 glass of Honey Lemon Tea + Ceasar Salad + Roast pork knuckle

Workout:
12.00pm - 12.40pm : Weight Training
Streching + 20 x Decline Bench Sit up

Barbell Deadlift:
15 x 40lbs
3 x 10 x 90lbs

Barbell Bent Over Row:
3 x 10 x 50lbs

Machine Lat Pull Down:
15 x 80lbs
3 x 10 x 110lbs

40 x Bicycle Crunch

5.50pm - 6.55pm: Running at Bulatan Park
Distance : 14 x 800m = 11.2km
Time : 59.87 mins

LOL! Today made 14 laps within 60mins, best timing so far!
So i think the Roast Pork Knuckle dinner is justified!

07-08-08

Diet:
7.00am : 1 glass of Water+ 1 scoop of whey + 1 multivitamin + 1 fish oil
7.30am : Fried Rice + Ikan Bilis + 1 hard boiled egg
10.30am : 1 Green Apple + Cookies
12.15pm :Pan Mee
3.30pm : 4 x Curry Pup + Fruit
8.00pm : Chicken Salad + 1 Diet Coke + 1 fish oil

Workout:

6.10pm - 6.50pm: Running at Bulatan Park
Distance : 8 x 800m = 6.4km
Time : 33.15mins

Today go back late... decide to do faster instead of longer distance ... but not tat fast at the end.

Late update ....
08-08-08

Diet:
6.55am : 1 glass of HL MIlk + 1 scoop of whey + 2 slices of wholemeal bread (choc) + 1 multivitamin + 1 fish oil
10.20am : 1.5 slice of wholemeal bread (Choc + PB)
12.45pm (post workout) :300ml of HL MIlk + 1 scoop of whey
12.50pm : 1 glass of Carrot Milk + Nasi Goreng Pattaya + 2 fried eggs
3.30pm : 1.5 slice of wholemeal bread (Choc + PB)
7.30pm : A lot of food ....

Workout:
12.00pm - 12.40pm : Weight Training
Streching + 20 x Decline Bench Sit up

Barbell Lunges:
20 x 20lbs
20 x 70lbs

Squat:
3 x 15 x 70lbs

Barbell Bench Press:
3 x 12 x 70lbs

Drumbell Shoulder Shrug:
3 x 20 x [40lbs x 2]

Drumbell Military Press:
3 x 10 x [20lbs x 2]

40 x Bicycle Crunch

Olympics openning. ..... skip run.

9-8-08

Lazy update diet....

Workout :
9.15am - 11.30am : Badminton
5.00pm - 6.20pm : Hiking

============================================================================
10-8-08

Workout :
7.00am - 8.40am : Running at Lutong <->Piasau Golf Club

Distance : around 16km++
Time : 01:35:37
Split : 43:02 / 52.31

7.00om - 8.15pm : Swimming

This post has been edited by toto4d: Aug 10 2008, 09:08 PM

11-08-08

Diet:
7.00am : 1 glass of MIlk + 1 scoop of whey + 2 slices of wholemeal bread (Choc) + 1 multivitamin + 1 fish oil
12.45pm (post workout) :300ml of MIlk + 1 scoop of whey
12.50pm : 1 glass of Carrot Milk + Nasi Goreng Pattaya + 2 fried eggs
3.30pm : 1.5 slice of wholemeal bread (Choc + PB)
4.30pm : 1 Egg Tart
6.50pm : Post Running, 1/2 glass of milk
7.30pm : Meat Ball Tong Fan

Workout:
12.00pm - 12.40pm : Weight Training
Streching + 20 x Decline Bench Sit up

Barbell Deadlift:
15 x 70lbs
3 x 10 x 100lbs

Cable Row:
15 x 100lbs
3 x 10 x 120lbs

Machine Lat Pull Down:
15 x 80lbs
2 x 10 x 110lbs (failed to do 3rd set ...)

40 x Bicycle Crunch

5.50pm - 6.25pm: Running at Stadium
Distance : ~3.5 km (6 x lane 4 + 2 x lane 7)
Time : 21 mins

Fatigue....

12-08-08

Diet:
7.00am : 1 glass of MIlk + 1 scoop of whey + 2 slices of wholemeal bread (Choc) + 1 multivitamin + 1 fish oil
9.00am : Teh C + Chicken Potridge
12.20pm : Wan Tan Mee
3.30pm : 1.5 slice of wholemeal bread (Choc + PB)
4.30pm : 1 slice of wholemeal bread (Choc + PB)
7.30pm : 1L of soya + noodle

Workout:
5.50pm - 6.30pm : Running at Bulatan Park
Distance : 8 x 800m = 6.4km (pancit early cos side stitch...)
Time : 34.78mins....

Today did a fastest lap 800m in 03:12... hehe... but not long distance ...

13-08-08

Diet:
7.00am : 1 glass of Skim MIlk + 1 scoop of whey + 2 slices of wholemeal bread (Choc) + 1 multivitamin + 1 fish oil
9.40am : Limau Panas + Mee Goreng
12.20pm : Buttermilk Lamb Rice + Soup + Juice (company lunch, hahaha)
3.30pm : Mocha
7.10pm : 1 glass of Skim Milk + 1 Scoop of whey + some little carrot

Workout:
5.50pm - 6.55pm : Running at Bulatan Park
Distance : 14 x 800m = 11.2km
Time : 59.28mins

Today missed weight training due to company lunch (coming friday will be outstation, missed again). Anyway, good to complete 14laps in 60mins again!

14-08-08

Hmm... lazy to update... just some highlights la:
-Lunch : Bak Kut Teh
-Dinner : KFC Dinner Plat
-Workout : 30mins hiking (slow only, cincai walk)

Hehe, today consider rest and "fat-loading" day for saturday morning run.

15-08-08

Today busy with travelling..... not fun.

Highlights:
-Makan besar for lunch... seafood at Labuan...
-Pizza for dinner....

Now heavy weight... hopefully tomorrow morning still ok for the Larian Amal Merdeka.

16-08-08

Highlight:
-Larian Amal Merdeka (7km ++), finished at 14th, time 37:10.
-Busy watching Olympic games.....

==============================================================

17-08-08

Diet:
5:15am : 1 slice of wholemeal bread + 1 multi-vitamin + 1 fish oil
8.00am (Post running) : 2 cans of 100plus + 500ml of mineral water
9.20am : 1 glass of skim milk + 1 scoop of whey + a lot of fruits
10.00am - 12.00pm (during badminton) : 500ml of 100plus + 1.5L of mineral water
12.30pm : 1 glass of lemon tea + taufu fa + nasi goreng

Workout:
6.00am - 8.00am : Running at Miri Town
Distance : 18km
Time : 01:46:06
*spent around 25mins in final 3km... boh lat liao....

10.00am - 12.00pm : Badminton
Inspired by Olymipic games, today hantam kao kao!

Hehe, today done longest distance in comfortable pace. Thanks to some runners in Miri who let me tag along for the run!

18-08-08

Diet:
7.00am : 1 glass of MIlk + 1 scoop of whey + 2 slices of wholemeal bread (Choc) + 1 multivitamin + 1 fish oil
10.00am : 1.5 slice of wholemeal bread (Choc + PB)
12.45pm (post workout) :300ml of MIlk + 1 scoop of whey
1.00pm : 1 glass of Pineapple Juice + Nasi Goreng Sambal Belacan
3.30pm : 1.5 slice of wholemeal bread (Choc + PB)
7.30pm : Rice + Fish + Chicken + Taufu + Sayur

Workout:
12.00pm - 12.40pm : Weight Training
Streching + 20 x Decline Bench Sit up

Barbell Deadlift:
3 x 15 x 70lbs

Machine Lat Pull Down:
2 x 15 x 80lbs
2 x 10 x 100lbs

40 x Bicycle Crunch

5.30pm - 6.25pm: Running at Bulatan Park
Distance : 7 x 800m = 5.6km
Time : 28.13 mins
Additional Workout : 20 x Crunch + 20 x push-up

Today dun want to push in weight, yesterday smash too much during badminton. Running at fast pace, but still cannot maintain below 4mins for all laps.

This post has been edited by toto4d: Aug 18 2008, 10:37 PM