19-08-08

Diet:
7.00am : 1 glass of HL Milk + 1 scoop of whey + 2 slices of Wholemeal Bread (cheese + lettuce) + 1 fish oil + 1 multi-vitamin
10.00am : 1.5 slices of wholemeal bread (cheese + lettuce)
12.25pm : Vegetarian mixed rice
6.50pm (post ruuning) : 500ml of mineral water
7.30pm : 1 glass of HL milk + 1 scoop of whey + 1 green apple + chicken salad + 1.5 slices of wholemeal bread (cheese + lettuce) + 1 fish oil

Workout:
5.35pm - 6.45pm : Running at Bulatan Park
Distance : 13 x 800m = 10.4km
Time : 56.42mins

Today leg not much energy le... less 1 lap from normal....

OMG, u ran 10km, that is like a half-marathon isnt it? damn cool!

Hehe, not a half marathon la, 10km just quarter marathon. Anyway, now training for full marathon lo.
Will debut for half marathon in Oct then Full marathon in Dec.

20-08-08

Diet:
7.10am : 1 glass of HL MIlk + 1 scoop of whey + 2 slices of wholemeal bread (Tuna + Lettuce) + 1 multivitamin + 1 fish oil
10.00am : Tea + 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 + Mixed Vege Salad + 3 Hard-boiled egg
3.30pm : 0.5 slice of wholemeal bread (Tuna + Lettuce)
7.30pm : 1 glass of HL milk + 1 scoop of whey + 1 fish oil + Tomato Salad ( 3 x tomato + Tuna + Onion + 1 slice of cheese) + 1 Green Apple

Plan to have 1L of Soya later * working OT....

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

Barbell Bench Press:
2 x 12 x 70lbs
1 x 10 x 70lbs

Incline Bench Press *Smith Machine:
10 x 70lbs
3 x 10 x 100lbs

Drumbell Biceps Curl:
25 x 20lbs

40 x Bicycle Crunch

5.45pm - 6.40pm: Running Home <-> Bulatan Park
Distance : 2 x 2.5km + 5 x 800m = 9.0km
Time : 50.37 mins

Recently macam tak ada power to lift, too much running?

21-08-08

Rest. Makan a lot...

24-08-08

Diet:
5.40am : Little bit of wholemeal bread + water
7.50am : 2 glasses of Orang Juice + Cereal in fresh milk + Fruit + Yogurt + 1 slice of wholemeal bread
10.00am : Tea + Some Popia
12.10pm : 1 glass of Soda Water + A lot of fish + Salad + Sushi + Shasimi
3.00pm : Coffee + Wholemeal Sandwich
6.45pm : Some Juices + Beer + Snacks

Workout:

6.05am - 7.15am: Running at Gym (Treadmill)
Distance : around 9.0km
Program :
10mins warm up jog (2mins walk + 8 mins from 8km/h to 10km/h)
6 mins 10km/h at level 1 Incline
6 mins 10km/h at level 3 Incline
6 mins 11km/h at level 1 Incline
6 mins 11km/h at level 3 Incline
16 mins 12km/h at level 1 Incline
4mins 13km/h at level 1 Incline
5 mins 10km/h at level 1 Incline
4 mins 8km/h at level 1 Incline
Cool Down


4.50pm - 5.50pm : Weight Training + Short Run
Streching

Drumbell Flying:
3 x 10 x 15lbs

Barbell Bench Press:
1 x 12 x 30kg
3 x 10 x 40kg

Machine Lat Pull Down:
3 x 10 x 100lbs

Drumbell Shoulder Shrug:
3 x 20 x 35lbs

18mins Run at Treadmill : 5 mins (10km/hr), 5 mins (12km/hr), 4 mins (14km/hr), 4mins (decreasing speed cooldown).

40 x Bicycle Crunch

25-08-08

Tired of walking... just highlights...

Workout :
30mins swimming at early morning.
3 hours walking around Bangkok city.

Diet:
Makan a lot, but oso a lot of green, should be ok la.

27-08-08

12.10pm - 12.55pm : Running at Threadmill
Total Time : 41mins
Total Distance : around 7.2km

Program :
10mins warm up jog (2mins walk + 8 mins from 8km/h to 10km/h)
10 mins 12km/h at level 1 Incline
5 mins 12km/h at level 3 Incline
5 mins 12km/h at level 1 Incline
3 mins 14km/h at level 1 Incline
2 mins 12km/h at level 1 Incline
Cool Down

lolz... few days din update...

Away for climbing Mt. Kinabalu. Going up from Mesilau trail and come down via Timpohon trail. Nice trip!

02-09-08

Diet:
7.20am : 1 glass of HL Milk + 1 scoop of whey + 1 slices of Wholemeal Bread (choc)
10.00am : 1 Jerry Moon cake
12.00pm : Mixed Rice
3.00pm : 1 Jerry Moon Cake
7.30pm : 1 glass of HL milk + chicken salad + 1 fish oil

Workout:
6.00pm - 6.45pm : Running at Bulatan Park
Distance : 7 x 800m = 5.6km
Time : 32.22mins

Today just do recovery run.... hehe, quite happy with leg condition after climbing at Mt.KK, still able to run.

what category r u in for Siemen Run 2008?

We all ran 10KM =)

And toto just zoomed off. lol so fast

LOLZ.... thx Metalfreak, paiseh la, i not that fast la.

janetllc,
You oso ran the Siemens Run?

03-09-08

Diet:
7.10am : 1 multivitamin + 1 fish oil
7.30am : Fried Bee Hun + 1 Hard Boiled Egg + Cucumber + Ikan Bilis
10.00am : 2 slices of wholemeal bread (+2 slices of cheese)
12.50pm : 1 glass of Carrot Milk + Nasi Goreng Pattay + 2 fried eggs
3.10pm : 10.00am : 2 slices of wholemeal bread (+2 slices of cheese)
7.10pm : 1 Green Apple + 1 Boiled Salad (Lettuce + Chicken + Tomato + Onion) *everyday raw sien liao, try boiled everything la.


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

Deadlife:
3 x 12 x 70lbs

6 x Negative Chin-up (93kg body weight)

Cable Row:
15 x 70lbs
3 x 10 x 120lbs

40 x Bicycle Crunch

Initially plan to have 10k run this evening, oredi carbo-load, but raining... nvm la, give my leg a rest.

Hey,
i only run the International Saberkas RH Marathan 2006 held in Kuching, (last run-10km), achieved No.5 position -RM300. Cant remenber how long i complete, but cant compete with u all lah..I injured my knee after few month run at the jungle (Hash run),..So sad
Now, i partly recovery, i play badmintion to keep fit and massage it whenever feel pain..I need to keep it heal because i will go to Nepal, for the Everest Base Camp trek-14 days..
i miss running la

Wow! Amazing! U should be elite runner then. haha, i am casual runner only, only run slowly.... Hash? Where u did it? Miri?

By the way, good to hear that you are Everest Base Camp trek, that's sounds tempting.... on your own arrangement? hehe, may be next time i should try to go oso.

04-09-08

Diet:
7.40am : Fried Mee+Bee Hun + 1 Fried Egg
10.00am : 1 slice of wholemeal bread
12.20pm : Wantan Mee
7.00pm (post running) : 1 glass of HL Milk + 1 Scoop of whey + 1 fish oil
7.50pm : Kolok Mee + 1L of soya

Workout:
5.45pm - 6.45pm : Running at Bulatan Park
Distance : 10 x 800m = 8.0km
Time : 41.70mins

This post has been edited by toto4d: Sep 4 2008, 10:10 PM

OMG!! Kolo Mee........It's been ages since I had one.......No "real" Kolo Mee in KL.

KOLO MEE IS THE BOMB!

my friend went to Kuching and bought 4 packets back
she ate 1 packet in office...reheated at the microwave oven..OMGGGG

Lolz... hmm... next time come to Sarawak to join some run, then can have Kolok Mee lo?