1st Dec 2009 menu update

Today ader buat Spartan Training. Keep reading! Kita baca menu hariknik dulu, bawah sekali aku akan terang pasal Spartan nih ok bebeh. :D

Salam,

RED FLAG DAY 4

2:00pm brunch
1 small bowl McD Podridge
2 pcs Ayam Goreng McD Spicy



In between
1 mug teamix
1L plain water

5:00pm snack
1 packet granola bar Nature Valley: Roasted Almond

7:30pm workout
100 workout home made: inspiration by 300 workout Spartan

Ok, actually dok google around, tersangkut kat you tube which is show 300 routine workout from the film 300 yang Spartan tuh. Fuh, letih tengok... tengok sajer dah letih :-s. Last2 stop kat 1 video clip, most of the routine aku bese buat cuma xder lah buat direct 30 reps non-stop for all 10 routine. Dan tak semua routine aku leh buat.



So aper aku buat, aku add in and mix my own routine, ganti yang mana aku tak mampu buat + aku kurangkan step dari 30 reps ke 10 reps ke. Tak der ulangan. No repeatation circuit :P. Percubaan pertama, cukuplah 10 routine buat 10 kali each.

This is from the original workout [each 30 reps]:

jump squat
staggered push up
alternate split jump
explosive push up
prisoner squat
slide push up [dalam vid tulis hindu push up, aku type slide push up lah yer]
kneeling band raw [left right?]
simple burpee
pull ups [to chin] fuh fuh
double crunch

This is my home made workout [each 10 reps]:

jump squat
staggered push up sit up
alternate split jump
explosive push up crunch
prisoner squat
slide push up bycle crunch
kneeling band raw [left right?] punch/box
simple burpee
pull ups [to chin] fuh fuh combination 3 yoga routine: fast
double crunch

Yang tak leh buat tuh, aku gantikan dengan yang merah. Pull ups nih dari dulu tingin nak buat tapi dalam umah nak pegang aper? Alang pun xder akekeke... Mimpi jerlah yer... Kalo ader, tingin nak buat huhuhuhu...

In between
200ml plain water

8:30pm post workout bite
1 pc apple pie

9:00pm dinner
1 plate Maggie Ayam bogel :-s
1/2 cup hot milo



Erkk.. malas nak kuo, xder aper kat dapor, kecuali maggie... nak masak dengan telur tapi pikir balik sakit perot hariktuh, cancel... so layan maggie bogel. Gulp! Mummyyyy...!!!

Conclusion lepas makan: xsedap! masih lapar :-s! tak berkhasiat langsung... :(( leh muntah darah harik2 cam nih.. oh! mummyyyyy.....

In between
1 mug teamix
800ml plain water