Welcome October!!!!

My first workout of the month... :)

Warm Up: 4 minute

10 Jumping Jacks
10 Frankenstein Walks (walking hamstring stretch)
10 Jumping Jacks
10 Walking Quad Stretches
10 Jumping Jacks
10 Walking Knee Hug Stretches

10 Jumping Jacks- arms in front
10 Fwd/Back Hand Steps (push up position, step hands up, up, back, back)
10 Jumping Jacks- arms in front
10 Side/Side Hand steps (push up position, step hands out, out, in, in)
10 Jumping Jacks- arms in front
10 Push ups 

Sandbag Workout

20 rounds: 15 sec Rest :45 sec Work

1. Sandbag Lateral Lunge (Rt) : 16,10,14,12

2. Alternating Single Leg Deadlifts with 5 rows at the top : 3,3,4,3

3. Sandbag Lateral Lunge (Lt) : 14,13,13,11

4. Alternating Lunge with a clean on the deceleration : 6,8,8,7

5. Bear Hug Squat : 12,8,8,10

*12 kg Sandbag

Cool Down & Strecthing
10 minute

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

Xuely's Diet Challenge Day 28

Wednesday, April 25th 2012

My Treat Of the Day!!!!

Egg tart...Made by my friend...Vivien..:)

Durian Cheese Cake...Another treat from my friend..Vivien..
so delicious....yummy!!

My Meal of the Day....

Meal 1

Protein Shake

1 slice of bread with peanut butter

Meal 2

1 can of tuna

15 almonds

1 Kiwi

Mustard

1 cup of coffee

Meal 3

Post workout- Protein Shake

Chicken Drumstick,Corn,sweet potato and carrot soup

(no salt)

Meal 4

Chicken Drumstick,corn,sweet potato and carrot soup

1 Egg tart...

Again...Durian Cheese cake...share with friend..can't eat the whole thing..lol

1 cup of coffee

Meal 5

same as meal 4..but no more egg tart and Cake! 

Water 3L/day

Today workout..Awesome...

Warm up with

20 Sit ups

20 Air Squat

6 rounds

4 rounds

10 reps each

1) Rotational clean & press 

2) Off-set two point row

3) Bear Hug Squat Hop

4) Supine Shoulder to Shoulder press

5) Grip Rows

My time: 38 minute 14seconds

13kg Sandbag

My cool down....100 Mountain Climber-2 minute 16seconds

Xuely's Diet Challenge day 27

Tuesday,April 24th 2012

It was a Lazy day for me...so lazy to prepare my meal..lazy to workout...I don't want to do anything..But I did some mini challenge for me...haha...so whole day I did 120 crunches and 120 Air Squat..
Here my meal of the day...

Meal 1
Protein Shake
1 pc of Bread with peanut butter

Meal 2
I ate outside..I went to the Subway
6" Honey oat bread with turkey breast and chicken.
Salad,thousand Island and mayonnaise dressing
1 cup of coffee..so sweet..I need to add water..yeeeeee....

Meal 3 & Meal 4
Instant noodle Thai Tom Yum
I add some cabbage,seaweed and egg.
1 cup of 3 in 1 coffee...(only meal 4) so sweet..keep adding water..haha..

Meal 5
2 half boiled egg
1 teaspoon of soy sauce

Water 2.5L/day

Lazy song by Bruno Mars
for my lazy day.....LOL

my motivation for today!!

Xuely's Diet challenge Day 26

Monday, April 23rd 2012

Meal 1
5 egg whites
Oatmeal

Meal 2
2 slices bread with peanut butter
Fruits : 4 strawberry & 1 kiwi

Meal 3
post workout
Protein Shake

Meal 4,5 & 6
sweet potato
Bok choy
Chinese herb chicken soup

Before bed
Protein Shake

Water 2L/day

Workout

Sweaty Betties' Challenge #4

Complete 4 rounds of following exercises.

50 Pop Squats

*I replaced with  Low Jack jump ( Feet apart = 1 rep)

40 Plank Straddle 

*Feet apart = 1 rep 

30 SDHP (Sumo deadlift high pull) 

*I used 13kg sandbag

20 Jump Squats or Air Squats

10 burpees

:My time was 35minute 19 seconds...

Finally I got the chance to do this Sweaty Betties challenge! Sorry Wipawee!  I almost stop at 2nd rounds..haha
but I made it! It was killing me!!!

                                                                 

Xuely's Diet Challenge Day 25

Sunday, April 22nd 2012

Meal 1
Protein Shake
1 slice of bread with sugar free strawberry jam
1/2 pcs of you tiao-made by my husband

Meal 2
Fried Rice-brown rice+vege+fish cake & egg
Coffee-2 in 1

Meal 3
Pineapple
Plain yogurt
Raisin
2 half boiled egg

Meal 4
Post workout
Protein Shake

Meal 5
4oz Brown Rice
Soup-bitter gourd+tomato+fish ball+tofu & 1 egg
Vege- Bok Choy+Fish Cake

Meal 6
3 pcs-chinese food..don't know the name..haha
Coffee-black

Water 3L/day

Workout

First of the Month-Volumize your Glutes by Scott Herman
3 Exercsie
5 Rounds
NO REST!

1) Pyramid Kickback-25 per leg
2) Super Deep Squat - 50 reps
3) Single Leg Hip Thrust - 25 per leg

My time: 28 minute 52 seconds

Xuely's Diet Challenge Day 24

Saturday, April 21st 2012

Meal 1
Protein Shake
1 slice of bread with Sugar free Strawberry jam

Meal 2
Fried Mee Hoon with 1 egg
1 cup of 2 in 1 cafe

Meal 3
Pineapple
4 hard boiled egg white

Meal 4-Post workout
Protein Shake

Meal 5
1/2 cup brown rice
Bitter gourd with egg
Vege,Fish ball and tofu soup

Meal 6-outside food :)
Fruit Rojak...yummy!!
1ce Lime tea

Water 3L/day

Workout

ZWOW 14
5 rounds for time
10reps each
Push Press
Thrusters
Back Curl Lunge
Preacher Curl
Weighted Lunge jumps
Broad Jump Burpee
Result: 32 minute 52 seconds
I'm using 5kg Dumbbell each
*the preacher curl with squat was hard!! whoaaa...

Another training...
5 minute challenge-Hanging leg lift-toe touch the bar
Result: 25reps

Incline Leg raise: 50reps
Hanging Side raise: 50reps

Xuely's Diet Challenge Day 23

Friday, April 20th 2012

Meal 1 
12noon
Protein Shake 
1 scoop Nutrilite All Plant Protein Powder
1/2 packet Positrim Drink Mix-Dutch Cocoa Flavour
2 Slice Sprouted Wheat Bread
Tuna Mayo


Meal 2
2:30pm
Dry Wantan Mee with soup (small)
1 cup Chinese Herbal Tea


Meal 3
6pm
3 You tiao (breadstick)
1 cup black coffee


Friday..haha...only 3 meal..not a normal day for me this time,my Night off...I finish work at 7am..slept at 8am to 11am..
Slept early..9pm :)
No workout..

Xuely's Diet Challenge Day 22

Meal 1
Protein Shake 
1 scoop Nutrilite All Plant Protein Powder
1/2 packet Positrim Drink Mix-Dutch Cocoa Flavour
2 Slice Sprouted Wheat Bread
Peanut Butter


Meal 2
6 egg white(1 whole egg)


Meal 3
Sweet Potato(small)
Chicken breast & Cauliflower
1 cup of coffee


Meal 4
Cauliflower & Chicken breast


Meal 5
Lotsa fruitss....china pear,kiwi & Strawberry with low fat yogurt


Meal 6
Same as meal 4


Water 2L/day


Workout...my own workout.
400reps easy workout.
50 Regular crunches
50 Air squat
50 Medicine ball Russian twist (1+1)
50 Medicine ball overhead lunge
50 Sumo Push up
50 Sandbag curl
50 Pyramid Kickback 50 each leg

Xuely's Diet Challenge Day 21

Meal 1
Protein Shake 
1 scoop Nutrilite All Plant Protein Powder
1/2 packet Positrim Drink Mix-Dutch Cocoa Flavour
2 Slice Sprouted Wheat Bread
Peanut Butter

Meal 2
1 handful Oatmeal
10 Almond
dried cranberries

Meal 3- this one not good...hahaha...went out with my friend
1 bowl Spicy Korean Noodle soup with egg and shredded pork
1 cup Ice coffee

Meal 4
Tuna Sandwich
2 slice sprouted wheat bread
Tuna Mayo
Slice tomato,cucumber and onion and avocado
Fruit-china pear,kiwi and strawberry
1 cup coffee-No sugar

Meal 5
Same as Meal 3
but no coffee..

Water 2L/day

NO WORKOUT TODAY...hang out with friend..
But I did 100 crunches and 100 Air squat.. :)

Xuely's Diet Challenge Day 20

Meal 1
Protein Shake
2 slice of Sprouted wheat bread with peanut butter

Meal 2
6 egg white
1 whole egg
1 slice of low fat cheese
1 tbsp olive oil
(scrambled egg)
5 tbsp of oatmeal with dried cranberries

Meal 3
Post workout
Broccoli with chicken breast
sweet potato(small)
5 slices of china pear
1 cup of coffee

Meal 4
Tuna Sandwich
(2 slice of sprouted wheat bread,tuna mayo,slice cucumber and tomato)

Meal 5
French Bean with chicken breast
Sweet potato(small)
5 slices of china pear

Meal 6
Protein Shake

Water 3L/day

Workout:

My Body Rocks!
12 minute
12 rounds-50sec works/10 sec rest
1) Prisoner squat jump & Elbow to knee touch : 30,26,30
2) 10 mountain climber + clean & press + squat & press using Sandbag : 4,4,3
3) Squat & Front Raise using Medicine ball : 15,15,15
4) Under touch toe & 2 elbow 1/2 burpee jumps : 6,6,8

Abs Bonus

Rock Hardcore

4 minute

4 rounds- 50sec work/10sec rest

1) Bike Abs(L&R alternate) & touch & lower : 10 reps

2) Punch Abs: 15

3) Side leg lift & Forward leg touch -left leg : 10

4) Side leg lift & Forward leg touch - right leg : 10

Xuely's Diet Challenge Day 19

Meal 1
5 Egg white(1 whole egg)-hard boiled
1/2 cup oat + dried cranberries

Meal 2
2 Slice of Sprouted Wheat Bread
peanut butter
pear and strawberry

Meal 3
Post workout
Protein Shake

Meal 4
Broccoli with chicken breast
3 slice of Avocado
1/2 pcs of Sweet potato(small)
1 cup of coffee

Meal 5
Asparagus with chicken breast
3 slices of Avocado
1/2 pcs of sweet potato(small)

Meal 6
Broccoli with chicken breast
3 slices of avocado
5 pcs china pear

Meal 7
Protein Shake

Water: 3L/day

Workout:
ZWOW #13
16 Minute
4 Minute for each exercise
8 rounds-20sec work/10sec rest

Alt Leg Balance Burn : total 79reps
Bunny Hop : total 172reps
Weighted Leg Raise : total 42reps
10lbs medicine ball....this was really hard..have to bend my knees..
Broad Jump Death Burpees : total 23reps

Xuely's Diet Challenge Day 18

Day 18,April 15th 2012

Awww....today diet totally not clean...haizz...and I didn't workout...I felt lazy,tired..due to my diet intake..
Not a good day...

Xuely's Diet Challenge Day 16 & 17

Day 16,April 13th 2012

Meal 1
2 half boiled egg
2 slice toast bread
1 cup of black coffee

Meal 2
1 bowl plain porridge
3 type of vege..
1 cup of tea

Meal 3
no meal..haha..
only Starbuck...Iced coco cappuccino(soy milk and less less sweet)

Meal 4
1 bowl Noodle soup(pan mian)
1/2 cup of ice lemon tea

Meal 5
All plant protein powder with positrim

Water....hmmm....less than 1/5L :D

*NO WORKOUT today...


Day 17,April 14th 2012

Woke up at 10:30am...still sleepy!!!
No appetite to eat...tired!

Meal 1
All plant protein Powder mix with positrim

Meal 2
1 cup ice coffee
1 char siew pao

*multivitamin,calcium,celwise,Lecithin E,Vit C and probiotic..

Meal 3
1 cup of coffee
2 pcs of heong pheah

Meal 4:
Baked chicken
Broccoli
Sweet potato
Fruit rojak...:D hehehehe
1 cup of black coffee

Meal 5
All plant protein powder mix with positrim

Water...1.5L

NO WORKOUT!!!

Xuely's Diet Challenge Day 15

April 12th 2012..

Meal 1 :
Tuna Sandwich...I bought... :)
Nescafe 3 in 1

Meal 2 :
1 bowl Bee hoon Soup(slice chicken,vege)

Meal 3:
Tuna Sandwich...I made.. :)
Green apple and orange
Nescafe 3 in 1

Meal 4:
1 slice butter cake..my friend home made cake...yumm yumm...
Again...I ate Tuna Sandwich...hahaha...
Green apple and orange

H2o..3L/day
*1 green apple and 1 orange.
*4 slice of multigrain and seed bread
*2 slice white bread

Workout:

Strong And Sexy Workout
12minute/12 rounds/10sec/50sec
1) Ugi Twist-Using the medicine ball(1+1) : 12,10,10 
2) Bucking Bronco (1+1) : 10,13,15
3) Spiderman PushUps/Reptile push up(1+1) : 6,7,6
4) Sandbag Swing : 20,15,15

Abs Bonus~Sexy Tummy
3 minute/3 rounds/10sec/50sec
1) V Ups : 30
2) Standing Opposite elbow to knee crunch : 20
3) SandBag Sit Ups : 10

* 13kg Sandbag and 10lbs medicine ball

Xuely's Diet Challenge Day 14

Meal 1 :
2 slice of bread with butter
1 cup of coffee

Meal 2: Post workout
All plant protein(Nutrilite)

Meal 3:
Coleslaw with 2 hard boiled egg
Orange and green apple
1 cup of oatmilk drinks.

Meal 4:
2 Granola bar

Meal 5:

Tuna Sandwich
Fruits..green apple and orange

Water 3L/day

Workout:

Super Hot Shape Up Workout
12 rounds/20sec/60sec

1) Spiderman Core and Leg Drive – 8,7

2) Plyo Push Up(I did narrow and wide push up=1 rep) - 7,10

3) Spiderman Core and Leg Drive – 8,7

4) One Leg Bridge Left - 24,25

5) Spiderman Core and Leg Drive – 7,7

6) One Leg Bridge Right - 23,26

*Sandbag 13kg

Sexy to the core...Bonus Abs Workout

3 rounds/10sec/60sec

Side Oblique Lift-Lt : 30

Chuck & Tuck using 10lbs Med ball : 20

Side Oblique Lift-Rt : 30

Xuely's Diet Challenge Day 13

Meal 1: went out with friend..
1 Toast with peanut butter and condensed milk
Ying ying (cold) -coffee mix tea

Meal 2:
Vege ,taufu,orange and green apple
Oatmilk drink 250mls

Meal 3:
Tuna Sandwich
Orange and Green apple

Meal 4:
Apple Pie...Oppsss... :P
1 cup of black coffee

Meal 5:
Romaine Lettuce,taufu
Orange and Green apple

Water 2L/day

No workout today!!

Xuely's Diet Challenge Day 12

I've start my Day 12 on Monday 9/4/2012

Meal 1

4 slice Toast bread with butter and kaya

2 half boiled egg

200mls coffee

Meal 2

2 scoop Biogreen Five grain Oatmilk Energy+1tsp Biogreen Organic green Balance Powder+1 tbsp Biogreen Prebalance Powder + 250mls H20

1 slice of multigrain and seed bread with tuna

Workout!

Meal 3

Bok choy with 2 hard boiled egg,half green apple,half orange

250mls coffee

Meal 4

Tuna sandwich

(2slice bread,2 slices tomato,1 reduced fat cheese,romaine lettuce and cucumber)

Meal 5

Vege with 2 hard boiled egg,half green apple and half orange

Water 3L/day

Obliques For Freaks!!!

I re-do this workout again..Oh yeah....

20Reps x 4 round
Floor wiper (1+1)
Med ball crunch
Side Oblique Crunch(20 each side)
Toe Driver
Standing Opposite Elbow to Knee crunch (1+1)

Workout of the day....Sunday April 8th 2012

ZWOW #12 
10 minute AMRAP
10 Pistol
20 low jack
10 Dynamite Burpees
20 low jack
My score :3 rounds with 10pistol,20low jacks and 4 Dynamite Burpees...
in 20 seconds I completed the 6 Dynamite and 20 low jacks.. so 4 rounds=10minute 20seconds.. :)
This only my warm up!! :D

Don't Be A Dumbbell Workout by Scott Herman
Squat Alternating Dumbbell Shoulder Press(1+1) : 3x5, 6kg each
Dumbbell Row 3x10,6kg each
Dumbbell Floor Chest Press : 3x10,6kg each (on core ball)
Dumbbell Side to Front Raise (1+1) 3x5,3.5kg
Dumbbell Rear Raise to Kickback(1+1) 3x10,3.5kg
Dumbbell Bear Crawl(1+1) 3x10,3.5kg
Push-Up to Dumbbell Row(1+1)3x10,6kg
Dumbbell Hammer Curl into a Dumbbell Front Raise(1+1) 3x10,6kg
Walking Dumbbell Lunge(1+1) 3x10,6kg
Total time: 1 hour 38sec

Xuely's Diet Challenge Day 11

Meal 1:

2 scoop Biogreen Five grain Oatmilk Energy+1tsp Biogreen Organic green Balance Powder+1 tbsp Biogreen Prebalance Powder + 250mls H20

2 half boiled egg

1 green apple

Preworkout drink:

1 cup of Biogreen Dream coffee Oatmilk=250mls

WORKOUT!!

Meal 2: I went to organic restaurant..

its a Bento set..

1 small bowl soup : chinese cabbege with corn soup

Steamed brown rice with hijiki seaweed

Braised radish with zenryu fu

Wok fried cabbage with tumeric

Steamed yoba rolls with nori and vege

Blanched greens with ginger,carrot

(all in small portion)

1 cup of macrobiotic gaba soy milk

Meal 3:

2 pcs Granola cereal bar

Meal 4:

1/2 cup of barley drinks

1 bowl Tuna salad(tuna,kidney beans and green apples mix with mustard)

Meal 5:

1 green apple

20 Almonds

Meal 6: before sleep

2 tbs biogreen bio enzymes vinegar mix with 200mls h2o

(Organic apple cider vinegar & raw honey)

water 3L/day

Today Workout:

Sexy By Summer

6 circuit:
1) 50 x High Knee Skips- i did without the rope..but put your knees as high as u can for the extra intensity..
2) 10 x Burpees- with push up!!
3) 10 x Sandbag Squats – 13kg
4) 10 x Straight Abs - leg elevated on the chair
My time was 19minute and 35seconds

Rock That Ass 

Bonus – BRB Butt & Leg Sculpt Cool Down: 3 rounds/10sec/50sec
1) Side One Leg med ball Squat – Using the medicine ball & Sandbag : 20reps
2) Wide Leg Sandbag Squat – 20reps
3) Side One Leg med ball Squat – 20reps