May Challenge Day 2

Wednesday May 2nd 2012

Meal 1
Oatmeal
Protein Shake

Meal 2
5 Egg whites (1 whole egg)

Meal 3
Protein Shake - post workout

Meal 4,5 & 6
brown rice
Sauteed Cabbage + Carrot + Tofu

Water 3L./day

Workout

Spartacus Sandbag Workout

45:15 interval

3 sets with 2 min rest in between

1.Shoveling:20,17,18

2.Sandbag Zercher cleans: 15,14,11

3.Rotational deadlift: 17,16,15

4.Bentover rows: 22,18,15

5.Rotational back lunge L:15,12,12

6.Sandbag overhead press:11,10,8

7.Rotational back lungeR:13,12,11

8.Sandbag Snatch:9,8,7

9.Rotational high pulls:11,8,10

10.Sandbag squats:14,11,12

*13kg Sandbag

May Challenge Day 1

Tuesday May 1st 2012

Meal 1
2 steam bun (lotus and red bean)
Ice coffee...(hot day!!)

Meal 2
Post workout
Protein Shake

Meal 3,Meal 4 & Meal 5
Brown rice 4oz
sauteed- cauliflower with carrot, Lady finger with achovies, sardine with tomato sauce(canned)

Meal 6
4 half boiled egg (egg white)

Water 3L/day

Workout

A1: Grasshopper - 28,27

A2: T Push Up - 8,5

A3: KB Ab Extensions - 28,20 (used med ball 10lbs)

B1: Mountain Climber - 50,50

B2: Knee Touch Push Up - 9,10

B3: Leg Raise to Bump - 18,18

C1: Sprawl - 6,7

C2: Wide Grip Push Up - 10,7

C3: Hand Walk Out - 7,7

D1: Split Squat Jump - 17,16

D2: Diamond Push Up - 5,6 (on my knees)

D3: KB Sit Up - 18,16 (med ball)

E1: Deck Squat - 4,5

E2: In & Out Push Up - 4,3

E3: Half TGU - 7,7 (i put med ball in the bag with handle)

HE: Burpee - 8 rounds-15:15 - all 4 reps

*1: 2 x 20sec

* 2: 2 x 30sec

*3: 2 x 60sec

Workout of the Day

Monday, April 30th 2012
Ultimate sandbag training
Immortal Workout
35 rounds
30sec work/15sec rest
1) Rotational Lunge Around the world : 4,3,5,3,4
2)Staggered stance shoulder to shoulder thrusters : Lt: 10,4,5,5,5 Rt: 9,5,5,5,6
3)Lateral lunge Swing chop : 5,4,4,4,4
4)Single leg grip rows : Lt & Rt : all 10reps
5)Lateral plank pulls : 10,10,10,12,14

Form-not good! need more practice!

13kg sandbag..damn heavy! crazy!!

Its a good workout then.. :)

April Challenge

My April's challenge was END!!! I made It!!!
It was a April Abs & Ass Challenge from The Sweaty Betties..

Here the Deal:

EVERY DAY WHEN YOU WAKE UP and EVERY NIGHT WHEN YOU GO TO BED—

You had April 1st off– so get to work! #dontbeabitch

Week 1- Abs– 30 crunches

                 Ass– 30 Air Squats

Week 2- Abs– 40 crunches

                  Ass– 40 Air Squats

Week 3- Abs– 50 crunches

                  Ass– 50 Air Squats

Week 4- Abs– 60 crunches

                 Ass– 60 Air Squats

http://thesweatybetties.com/?p=627

Workout of the Day!

ZWOW #15
5 rounds for time
10 reps each

Ground to overhead
Single leg weighted squat
Skull crushers
V-up
180 Lat Jump Burpee
*2 round-7.5kg,3 rounds 10kg
*V-up last 3 rounds-hanging leg lift,toe touch the bar

My time: 40minute 31 seconds

Meal 1:
Coffee
bread 1 slice

Meal 2
Udon soup

MEal 3
coffee
2 slice of bread

Meal 4
Brown rice
vege-soup and sauteed vege

Meal 5
Kopi ping

Xuely's Diet Challenge Day 30

Friday,April 27th 2012

Day 30!!! wooohoooo....it's over...but its a terrible day....not enough sleep,not enough water...eating out..:D
I always have to face this problem..FRIDAY!! I slept for 3 hours only...so blur. I need to sleep!!!!!
No workout today..

Meal 1
Banana muffin

Meal 2
1 small bowl porridge with 3 vege..(vegetarian)
1 cup of chinese tea

Meal 3
Dark Mocha Ice Blended
(less,less sweet,soy milk)
Chicken Finger Sandwich

Meal 4
Steam Fish(kembong fish)
1 bowl of white rice
1 cup of Chinese tea ice

Water...1L

No Workout!

Xuely's Diet Challenge Day 29

Thursday, April 26th 2012

Meal 1
Protein Shake
1 Slice Bread

Meal 2
White Rice-about 3oz
Spinach,Steamed egg and chicken thigh

Meal 3
Bee Hoon(Rice Vermicelli) Chicken Soup
(cabbage,tomato,sweet potato,carrot and chicken drumstick)
1 cup of coffee

Meal 4 & Meal 5
ABC soup

Water 2L/day

Today Workout

4 rounds
30 Air Squat
30 Push up
30 Sit up