Workout of the day
Sexy Survivor Workout
15minute
1230: egg sandwich with a cup of coffee
0330: same...egg sandwich again with a cup of coffee
0630:apple x1
0700:finish duty...
0800~1630: yeah!!! i got enough sleep!! hungry to the max!! i grab 2 slice of wholemeal bread and drank a cup of coffee..
Prepare my dinner,cooking and also for my meal in advance..:)
1745: after 2 days off...I did my workout..yeah!!! i beat my personal record.
1830: dinner..rice,vege.
2020:to the ward....working!!!!
currently reading a lot of information about body building..Oh ya.I like Jamie Eason..she got a sexy body..gonna learning about how they eat,what are the recipe..wow...gonna try the turkey meatloaf muffin...
I will continue to cook..prepare my meal...I feel good! :)
Wednesday, June 8, 2011
Monday, June 6, 2011
June 7th 2011
Finish work at 7am..thank God! What a busy night but I still manage to take my meal...
Before I go off...While waiting for the staff to pass report..I start wondering.....what for I come sooooo early to work and still get a same pay with those always come late or SHARP 6:45am?? they get more than me..why don't just come sharp 9pm and go off sharp 7am?? I feel sad..anyway..another 6 month to go..just be patience..:) be good to yourself..and be happy..and continue Bodyrocking!! yeah!
Yesterday was my active rest day..and i felt like i've been whole day eating the muffin..hahaha...
5am muffin x2 with a cup of coffee
11:30am 1/2 chocolate muffin
2pm muffin with tea
6:30pm rice,vege n chicken
a cup of coffee
8pm muffin x1 (againnnnnn!!!)
8:20pm go to the ward..
Sunday, June 5, 2011
June 5th 2011
Workout of the day
Before breakfast:
Pull up
Chin up
Handstand push up(easy variation)
(5x5)
the pull up & chin up still at the 1/3 level..can't do regular pull up..I don't want to use the negative pull up or with chair assisted as I want to build my strength first! my target is..Do 1 REGULAR PUSH UP & CHIN UP!!!
(4pm~7pm)
Before dinner:
LA Hard Body workout
Interval training
12minute
weight training:
concentration curl 5kgx5
tricep kick up 2.5kgx5
(5x5)
600reps killer workout
Time challenge
Result: 40minute
My meal today:
Pre workout: a cup of coffee
Breakfast: muffin x1 & a cup of coffee
Lunch: rice,2 slices of fish & vege
Pre workout: banana x1
Dinner; Baked chicken wing x3,vege salad(big portion!!)
Dessert: 1/2 big giant chocolate muffin with a cup of coffee..
Whoaaaaa......after shower...i want to sleep..need to wake up early tomorrow!!!
Before breakfast:
Pull up
Chin up
Handstand push up(easy variation)
(5x5)
the pull up & chin up still at the 1/3 level..can't do regular pull up..I don't want to use the negative pull up or with chair assisted as I want to build my strength first! my target is..Do 1 REGULAR PUSH UP & CHIN UP!!!
(4pm~7pm)
Before dinner:
LA Hard Body workout
Interval training
12minute
weight training:
concentration curl 5kgx5
tricep kick up 2.5kgx5
(5x5)
600reps killer workout
Time challenge
Result: 40minute
My meal today:
Pre workout: a cup of coffee
Breakfast: muffin x1 & a cup of coffee
Lunch: rice,2 slices of fish & vege
Pre workout: banana x1
Dinner; Baked chicken wing x3,vege salad(big portion!!)
Dessert: 1/2 big giant chocolate muffin with a cup of coffee..
Whoaaaaa......after shower...i want to sleep..need to wake up early tomorrow!!!
Saturday, June 4, 2011
4th June 2011
Workout of the day: 600reps Fat burner workout
Result: 1hour 3minute 44second
without modification
(old records 30/5/2011:59minute 6seconds with modification...hohohoho)
Slept for 9hours...woohoo....enough sleep..:)
my meal:
breakfast: coffee & banana muffin
lunch:Fish head mee hoon & Tea O Ice Limau
Pre workout: Banana x1
Dinner: Baked salmon with Salad vege...:)
For sure...I will drink a cup of coffee before sleep...nyak nyak nyak..
Saturday is my normal day..so..i got breakfast,lunch n dinner.
I can't have all this during weekedays..:)
Result: 1hour 3minute 44second
without modification
(old records 30/5/2011:59minute 6seconds with modification...hohohoho)
Slept for 9hours...woohoo....enough sleep..:)
my meal:
breakfast: coffee & banana muffin
lunch:Fish head mee hoon & Tea O Ice Limau
Pre workout: Banana x1
Dinner: Baked salmon with Salad vege...:)
For sure...I will drink a cup of coffee before sleep...nyak nyak nyak..
Saturday is my normal day..so..i got breakfast,lunch n dinner.
I can't have all this during weekedays..:)
3rd June 2011
Workout of the day
Dedicated Burpees
(push up+jump forward&backward+jump tuck=1sets)
Time:10minute
Result: 50sets
I beat my old record~46sets
HSPU~10reps~2minute 41seconds
I went out with my friend,went to Mid Valley..:)
Dedicated Burpees
(push up+jump forward&backward+jump tuck=1sets)
Time:10minute
Result: 50sets
I beat my old record~46sets
HSPU~10reps~2minute 41seconds
I went out with my friend,went to Mid Valley..:)
Thursday, June 2, 2011
June 2nd 2011
Workout of the day
550reps Fat Massacre
Time:29minute 58seconds ( I beat my personal score..hehehe,..37minute 24seconds)
50 Backward lunge kick up(25 on each leg)
50 Walk over push up
50 Mountain climber
50 Sumo squat knee up
50 One leg bridge leg lift(25 on each leg)
50 Side to side squat leg lift(25 on each leg)
50 One arm tricep push up(25 on each arm)
50 Star crunch
50 Diagonal touch down(25 on each side)
50 Side plank lift(25 on each side)
50 One leg wall sit(25on each leg)
550reps Fat Massacre
Time:29minute 58seconds ( I beat my personal score..hehehe,..37minute 24seconds)
50 Backward lunge kick up(25 on each leg)
50 Walk over push up
50 Mountain climber
50 Sumo squat knee up
50 One leg bridge leg lift(25 on each leg)
50 Side to side squat leg lift(25 on each leg)
50 One arm tricep push up(25 on each arm)
50 Star crunch
50 Diagonal touch down(25 on each side)
50 Side plank lift(25 on each side)
50 One leg wall sit(25on each leg)
Wednesday, June 1, 2011
JUNE 1st 2011
So fast...June already...:)
I'm going to start my food journal and the daily activity that I do..well..my time was a bit different with other people,I'm working at night and sleeping during day time..haha...I have to admit that..I really struggle with my diet. Bad management!! Anyway..i set a challenge last month...NO OUTSIDE FOOD Challenge means I will prepare my own meal,I will cook..i will prepare an advance meal too...because I eat frequent...3 to 4 hours..hahaha...In this one month..I was very lucky because my husband was a good supporter and beside that..my room mate was helping me to cook! See!! how lucky am I!! hahaha...
12 mid night~I'm having my Tuna Sandwich(canned tuna,lettuce,tomatoes, japanes cucumber &onion) with a cup of check hup 2 in 1 white coffee...:)
0400hrs~salad(japanes cucumber,tomatoes and onion. lemon n salt for the dressing)
0530hrs~a cuppa of hot milo
0900~1330hrs~Slept for 5hours..slept on and off
1400hrs~feel hungry but I'm lazy to prepare the food..so I drank a cuppa of mix berries protein and actually was planning to do early workout as my room mate not in..but...suddenly my room mate come back..planning cancel..hehehe...i try to sleep again but couldn't sleep.
1500hrs~2 slices of wholemeal bread with peanut butter.
1630hrs~drank cup of white coffee and..went to the pantry and prepare for the dinner..
1730hrs~WORKOUT TIME...only 12minute long..It's was an amazing workout which is focus on the Abs..that's is why Zuzana called it Amazing Abs Workout...
Workout Breakdown:
Time 12minute
Workout type: Interval training
Exercise :6
Part 1: 9rounds~3minute of 10/10seconds interval(no rest interval)
Kick Ups + mountain climber peaks....i did about 6reps to 10reps
Part 2: 9 rounds~6minute of 10/30seconds interval
Side plank knee tuck(lt):8,9,7
Side plank knee tuck:(rt):8,6,9
Prisoner get up:7,7,7
Part 3: (same as part 1)
planks jumps + knee hugs..i did about 3reps to 4reps
Handstand push up(easy variation) 10reps
i was planning to do 50reps and set the count down time but i got a called from my old friend..my classmate during primary school..
meet him at the starbucks...drank a regular size of ice caffe mocha..chit chat with him for a while..wow...He is study PH.D now...woohooo....hahaha...glad to see him..
1930hrs~ dinner~rice+sardine+spinach..:) cooked by my room mate..:)
2030hrs~WARD....workinggggggggggggggggggggggggg!!!!!!!!!!!!!!
I'm going to start my food journal and the daily activity that I do..well..my time was a bit different with other people,I'm working at night and sleeping during day time..haha...I have to admit that..I really struggle with my diet. Bad management!! Anyway..i set a challenge last month...NO OUTSIDE FOOD Challenge means I will prepare my own meal,I will cook..i will prepare an advance meal too...because I eat frequent...3 to 4 hours..hahaha...In this one month..I was very lucky because my husband was a good supporter and beside that..my room mate was helping me to cook! See!! how lucky am I!! hahaha...
12 mid night~I'm having my Tuna Sandwich(canned tuna,lettuce,tomatoes, japanes cucumber &onion) with a cup of check hup 2 in 1 white coffee...:)
0400hrs~salad(japanes cucumber,tomatoes and onion. lemon n salt for the dressing)
0530hrs~a cuppa of hot milo
0900~1330hrs~Slept for 5hours..slept on and off
1400hrs~feel hungry but I'm lazy to prepare the food..so I drank a cuppa of mix berries protein and actually was planning to do early workout as my room mate not in..but...suddenly my room mate come back..planning cancel..hehehe...i try to sleep again but couldn't sleep.
1500hrs~2 slices of wholemeal bread with peanut butter.
1630hrs~drank cup of white coffee and..went to the pantry and prepare for the dinner..
1730hrs~WORKOUT TIME...only 12minute long..It's was an amazing workout which is focus on the Abs..that's is why Zuzana called it Amazing Abs Workout...
Workout Breakdown:
Time 12minute
Workout type: Interval training
Exercise :6
Part 1: 9rounds~3minute of 10/10seconds interval(no rest interval)
Kick Ups + mountain climber peaks....i did about 6reps to 10reps
Part 2: 9 rounds~6minute of 10/30seconds interval
Side plank knee tuck(lt):8,9,7
Side plank knee tuck:(rt):8,6,9
Prisoner get up:7,7,7
Part 3: (same as part 1)
planks jumps + knee hugs..i did about 3reps to 4reps
Handstand push up(easy variation) 10reps
i was planning to do 50reps and set the count down time but i got a called from my old friend..my classmate during primary school..
meet him at the starbucks...drank a regular size of ice caffe mocha..chit chat with him for a while..wow...He is study PH.D now...woohooo....hahaha...glad to see him..
1930hrs~ dinner~rice+sardine+spinach..:) cooked by my room mate..:)
2030hrs~WARD....workinggggggggggggggggggggggggg!!!!!!!!!!!!!!
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