23 June 08 Monday

Home workout

Lower body

Squat
3x50xbodyweight

1 leg squat
1x5xbw

lunges
3x10xbw

*i don't really do cardio like jogging/running/cycling.
*can my workout consider as cardio? or half cardio? I sweat like hell whenever I do squat.

Dear jones...  yea.. i know this is internet forum.

*danilo5753 don't jealous ok?

Current stat updated.

Yesterday I measured my body fat, my body fat slightly dropped, haha . Btw, my body weight has increased 2kg compared to last month. I don't care how much I weight, as long as I can get 20% body fat. Need to add more muscles and cut some fat to achieve my goal.  Yeah. 

Last month:
Bodyweight: 50.0kg
Lean mass: 38.1kg
Fat mass: 11.9kg
Body fat: 23.7%

Current:
Bodyweight: 52.1kg
Lean mass: 40.6kg
Fat mass: 11.5kg
Body fat: 22.0%

Workout

2 Aug 08 Saturday

1) Assisted Pull-up  3x6xbw

2) Deadlift  1x5x30kg,  2x5x35

3) Bench Press  1x8x15kg,  1x8x20kg,  1x6x25kg

*Short and intense workout

Additional workout: Wash car 

Diet

Breakfast: Spaghetti with egg, chicken, tomato. 1 glass of milk.

Pre-lunch: Yogurt

Lunch: Beef noodle 

Post workout: chocolate cookies    , oat biscuits

Dinner: Small rice, eggs, meats, prawns, Ribena

Supper: Chicken, morning leftover spaghetti 

How come theres always someone to assist you for pull up haha

I thought to rest for a week. i feel stress and I got dizziness these few days. Yesterday night is the worst. Even now still light-headed.

23 Aug 08 Saturday @ Top Fitness Gym Wangsa Maju

Workout
My 1st workout after my 3 weeks rest. I've recovered and I felt energetic.

1) Assisted Pull-up 3x5

2) Squat  1x5xbar, 1x5x30kg, 2x5x35kg

3) Machine Row 1x8x10kg,  2x8x20

4) Leg raise 2x10

5) Dumbell Press  3x5x5kg each hand

24 Aug 08 Sunday

Morning:
Steps up to Batu Caves! Made my way up 272 rock stairs in 5 minutes 

Afternoon:
Walking whole day in 1U and Leisure Mall. My legs are sore.