30/10/08

Workout

- Leg extensions
60lb x 15 x 1,
50lb x 10 x 3,

-Leg curls/ hamstrings
60lb x 15 x 1,
50lb x 10 x 3,

- Kickboxing (1 hr)

- Qi Gong (15 mins)

Meals
0745: 1 glass HL Milk + 1 green apple
0830: 2 pc wm bread with pb & jam and coffee
1200: steamed chicken breast with mix veggies + 1 hardboiled egg
1600: biscuits + handful of cherry tomatoes with tea
2000: 1 scoop of (whey+milk powder) after w/o + 1 green apple
2030: 1 hardboiled egg, tuna+chopped carrots&celery+2 pc wm bread = sammich

3/11/08

Workout
- Threadmill (15 minutes)
- Dance class class (1 hr)

Meals
0745: 1 glass milk
0845: 2 pc wm bread with pb & jam and coffee
1200: salmon (steamed) + veggies (blanch)
1600: 1 green apple + handful of cherry tomatoes
1945: 1 scoop of (whey+milk powder) and 1 banana after w/o
2100: 2 hardboiled eggs, cereal+nuts+milk





4/11/08

Workout
- Cable front pulldown
50lb x 10 x 4

- Cable Straight Back Seated Row
50lb x 15 x 1
40lb x 10 x 2
30lb x 10 x 1

- Bench press
30lb x 10 x 3

- Dumbell side bend
20lb x 30 x 3,

- Standing Bent Over Two-Arm Dumbbell Extension
5lb x 20 x 4,

- Threadmill (15 minutes)

Meals
0730: 1 banana
0845: 2 pc wm bread with pb & jam and coffee
1200: ikan tenggiri (steamed) + veggies (blanch)
1600: 1 guava + handful of cherry tomatoes
1945: 1 scoop of (whey+milk powder) and 1 banana after w/o
2100: 2 hardboiled eggs + chopped veggies = egg sandwich.. yum..

6/11/08

Workout

- Leg extensions
60lb x 15 x 1,
50lb x 10 x 3,

-Leg curls/ hamstrings
60lb x 15 x 1,
50lb x 10 x 3,

- Kickboxing (1 hr)

- Qi Gong (15 mins)

Meals
0745: 1 banana
0830: 2 pc wm bread with pb & jam and coffee
1200: steamed chicken breast with mix veggies
1600: 1 green apple + handful of cherry tomatoes with tea
2000: 1 scoop of (whey+milk powder) after w/o + 1 banana
2030: 2 hardboiled eggs + chopped carrot&celery+2 pc wm bread = sammich

10/11/08

Workout
- Dance class class (1.5 hr)
- Threadmill (15 minutes)


Meals
0745: 1 banana
0845: 2 pc wm bread with pb & jam and coffee
1200: penang asam laksa
1600: 1 green apple + handful of cherry tomatoes
2000: 1 scoop of (whey+milk powder) and 1 banana after w/o
2030: steamed salmon with veges


11/11/08

Workout
- Cable front pulldown
50lb x 10 x 4

- Cable Straight Back Seated Row
50lb x 15 x 1
40lb x 8 x 2
30lb x 10 x 1

- Dumbell side bend
20lb x 30 x 3,

- Leg extensions
60lb x 15 x 1,
50lb x 10 x 3,

-Leg curls/ hamstrings
60lb x 15 x 1,
50lb x 10 x 3,

- Threadmill (15 minutes)

Meals
0730: 1 banana
0845: 2 pc wm bread with pb & jam and coffee
1200: pasta with tuna and ham, veggies
1600: 1 green apple + handful of cherry tomatoes
1945: 1 scoop of (whey+milk powder) and 1 banana after w/o
2030: 2 hardboiled eggs + chopped veggies = egg sandwich.. yum..

13/11/08

Workout
- Bench press
30lb x 15 x 1
20lb x 8 x 3

- Incline press
30lb x 15 x 1
20lb x 8 x 3

- Dumbell Split Squat
10lb x 20 x 3,

- Kickboxing (1 hr)

Meals
0730: 1 banana
0845: 2 pc wm bread with pb & jam and coffee
1200: chicken breast (steamed) + veggies (blanch)
1600: 1 green apple + handful of cherry tomatoes
1945: 1 scoop of (whey+milk powder) and 1 banana after w/o
2030: 2 hardboiled eggs + ham & cheese sandwich
2300: 1 glass milk before bed



It's been 4 days after doing the split squat and my thigh still hurts although not as bad..
Instead of walking normally, I've been waddling around like a duck and going up stairs is a b****..

18/11/08

Workout
- Cable Straight Back Seated Row
50lb x 15 x 1
40lb x 10 x 3

- Cable front pulldown
50lb x 10 x 1
40lb x 10 x 3

- Dumbell side bend
20lb x 30 x 3,

- Leg extensions
60lb x 15 x 1,
50lb x 10 x 3,

-Leg curls/ hamstrings
60lb x 15 x 1,
50lb x 10 x 3,

- Dumbell Split Squat
10lb x 20 x 3,

- Threadmill (15 minutes)

Meals
0730: 1 banana
0845: 2 yam puff & jam and coffee
1200: chicken breast (steamed) + pasta with veggies
1600: 1 green apple + handful of cherry tomatoes
1945: 1 banana after w/o
2045: 2 hardboiled eggs + ham + veggies = salad