where u buy that "door chin-up thingy in ur avatar" tu? izit good meh? how much?

19 July 08 Saturday

Workout
1) Assisted Pull-up     
    3x6xbodyweight

2) Squat       
    1x5x20kg, 1x5x30kg, 1x5x35kg

3) 1 leg squat       
    1x5
           
4) Bench press       
    1x8x15kg, 1x8x20kg, 1x8x25kg

4) Random push-ups

5) Plank       
    2x 2min15sec  great!

Diet
Morning: 1 steamed egg with tomato, milk+oats, 2 oat biscuits
Pre-lunch: yogurt
Lunch: Beef noodle+chinese tea
Dinner: Small rice, chicken, prawn, vege, tofu.
9pm: Blended cappucino 
10.30pm: Steamed egg, oat biscuits, peanut snacks, ice-cream, milk. 

My recent diet plan
Cheat meal FTW!
I eat 5 small meals a day X 7 days in 1 week = 35 meals.
Make the 90% about 31 or 32 of those meals on strict diet. The other 3 or 4 are for me to enjoy and reward myself on weekend.
In fact, I always schedule my cheat meals right after my heavy workout.
The best time to eat cheat meal when the EPOC is highest.   

My recent workout plan
3 workout days a week.
2 days for home workout, upper and lower body split workout, mostly bodyweight workout, medium intensity.
1 day gym workout, full body, compound, high intensity.

23 Aug 08 Saturday @ Top Fitness Gym Wangsa Maju



2) Squat  1x5xbar, 1x5x30kg, 2x5x35kg

It's actually located behind of Iron Fitness. You wanna try it? It's much bigger, spacious and the equipments are a lot better.

I love squat! I aim for 40kg squat next time. Wanna squat my own body weight if possible. I wanna build a strong body to achieve a perfect yoga posture.
I'll go back to yoga practise on next month. I focus on yoga practice from now on. Will be attending 2 yoga session a week, 1 gym session every saturday.

Top fitness in wangsa maju, just beside the bangi kopitiam. The place is not bad, comfortable, not so ghetto as alpha gym, RM4(student price) pay per entry.

nice squat numbers!! all the girls in my gym dont dare pick up or go near weights.all of them are found on the cycles and threadmill.