Week 3, Day 19
Friday, 2008 August 1

Strength Workout

Warm-up
5min Cycling
Full Body Stretch

Barbell Squat
1x12x Barbell only warmup
1x12x15kg
1x12x30kg
1x12x25kg

Barbell Bench Press
1x12x20kg
2x12x30kg

Barbell Deadlift
1x12x Barbell only warmup
1x12x25kg
1x12x35kg

Warm-down
Full body Stretch



Diet

7.15am: Breakfast
2 slice of WW Bread with Tuna
3 half boiled egg
1 Tbs of olive oil
A cup of milk

10.30am: Tea
2 slice of WW Bread with Tuna

12.40pm: Lunch
Wantan mee
Cincao ice

3.30pm: Tea
2 slice of PB WW Bread

6.15pm: Pre-workout
Oatmeal+Yogurt

6.30pm: Strength workout

8.25pm: Dinner
A cup of LF milk
Lemon Roasted Chicken
1 slice of PB WW Bread

10.15pm: Supper
2 half boiled egg

This post has been edited by yeah_guyz: Aug 3 2008, 09:25 PM

looks complicated, what's the purpose to swim like that?
it's looks like drilling techinuque

It looks complicated..."looks" its actually very efficient and very simple technique (Its described as swimming downhill and it really feels like that) and its only as difficult as learning any other technique, it took me 2 days to get the hang of it..its not as fast as the free style though,but it is a bit faster then the breast stroke.

As for now ill be using it cause my workout requires me to master it.Ill be switching back to freestyle as soon as i finish with the program.
which also happens to be a strength training + swimming and running..

here is the workout im currently doing,which combines both strength and endurance,

Im now on category 2 of this workout

http://www.navyseal.s5.com/workouts.html

This post has been edited by kikikilly: Aug 2 2008, 01:17 PM

bro..come to titiwangsa gym..only RM2..ppl there are all big..when u see them train,it gives u the feel that you also can continue till ur limit..

titiwangsa...erm sound familiar...eye of malaysia?

yeah..near the tennis court

lol, kinda far... lazy to go...
i hate the f***ing Jalan Genting Kelang...jam like shit...
alot nice equipment there?


there are few option in setapak, from what i know

1. Tarc's gym-tarcian only! RM1.2 per entry(student) RM2 per entry(Alumni)

2. Iron Fitness & Gym -nah! i will never visit this f***ing gym again, there is one low educated indian barbarian LCLY over there. RM4 per entry

3. forgot the name, just at the chinese restaurant upstair, near to BRJ-RM3 per entry

the 3rd option...how is the gym like?a lot of people going there?Q for equipments? as I am also from wangsa maju

erm, when i were there, around 6-7people only (5pm)

the equipment is kinda old, but not so bad...

monthly fees is cheap, around RM45, unlimited entry. just beside motorbike shop

Week 3, Day 20
Saturday, 2008 August 2

Swimming Workout

Easy swimming...

Easy means very easy... Kicking,Drilling,Pulling..

30min


Diet

7.15am: Breakfast
1 slice of PB WW Bread
2 half boiled egg
A cup of coffee

10.30am: Tea
2 slice of WW Bread with Tuna

2.30pm: Snack
1 pack of biscut

3.30pm: Tea
2 piece of KFC chicken

6.15pm: Pre-workout
2 oat biscut
Half cup of milk
A cup of coffee

6.30pm: Swimming workout

8.30pm: Dinner
A cup of coffee
Lemon Roasted Chicken
2 slice of WW Bread

12am: Yumcha
1 set of roasted bread
Chicken
1 pepsi
4 cup of plain water

This post has been edited by yeah_guyz: Aug 3 2008, 06:23 PM

erm, this style looks fun, i may try it during my next visit to pool, looks like a style that combining freestyle and breast stoke.

so did you have any obvious imrpovement? body shape?

is it open daily?from wat time to wat time?

not sure...lol

i just passed by today, the gym's name is Alpha Gym at 2nd floor of chinese restaurant

Week 3, Day 21
Sunday, 2008 August 3

Rest


Diet

1.00pm: Brunch
Wantan Mee
1 cup of Nescafe Ice

4.45pm: Tea
2 slice of PB WW bread

6.45pm: Snack
2 Oat biscut
1 cup of HL milk

8.30pm: Dinner
Lemon Roasted Chicken Onions
Park Choy
1 Carrot
1 cup of Coffee

12am: Supper
3 half boiled egg
A cup of coffee... i need it, rushing my work

This post has been edited by yeah_guyz: Aug 4 2008, 12:20 AM

free bump!

what the ........

well my mom was away for two weeks and when she came back she said i looked bigger.i think the real effect for me though is feeling great always having energy and an improvement in mood(as in feeling happy lol)

This post has been edited by kikikilly: Aug 3 2008, 08:13 PM

i duno how to swim..can only walk in the pool

Lol it only takes a day or two to learn a stroke what are you waiting for

pay me RM50 per week, i teach you...lol