6th Dec 2009 menu update

Salam,

2:00pm brunch
Cappu shakes: 3F1+250ml low fat milk

In between
Mix nuts
1 mug teamix
1L plain water

5:30pm 20 minutes workout
300 homemade Spartan workout done today!

Macam tak caya berjaya buat 10x30 reps. Bontot haku sakit giler. Semalam bertinggung lama sangat kot time cuci toilet. Nak buat double crunch punyalah seksa mak aih :-s. Burpee memula eksyen nak buat yang advance -jump up in the air-squat down-plank-squat up-jump up in the air back. Dapat buat 10 jer, pastu dah nak tercabut jantung. Last2 sambung buat 20 simple burpee jer -squat down-plank-squat up. Add up jadiklah burpee 30 jugak last tuh... huhuhu... leh tahan nak gegar jantung haku huhuhu...

Tips!
Errr, aper tips workout nak kasik hariknik yer... Jap nak pikir... Ok! Do you guys know that u have to change ur current routine at least after 3-4 weeks. Don't do the single routine since day 1 until the end of the year. U will kill your body plus ruin your effort. When your body is get to used to the same routine everyday, it will not show the promises result anymore because your body already adapt that old routine. It become no challenge anymore. Mix your routine with new step. Make 1 or 2 step h-a-r-d-e-r >:). Put some weight or resistance to make it more challeging.

Example, back in my old days, I use to do crunch or sit up with hook up my legs down to the sofa so I can pull my body up and down easier - I cannot perform without sofa at 1st, I can't even get my body up on it's own. After sometime, it become more easier and easier, I don't feel like I need sofa to hook up anymore... I don't feel the challenge. SO what I do is, I do crunch and sit up with my own body. So it's start to give me a new harder time, just like the 1st day workout. You feel the burning back like old days [which is good :D].

Now, I put some weight during perform my sit up. It's really killing me back there. I hold my dumbell, sit up and punch with it during I got up. When I go down, I hold both of my dumbell closely to my body so I have resistance when doing it. Imagine I have to do this 30 times today. hahah... I got back the 1st sore muscle feeling like I used to and I can tell you, it's really a great feeling.

What is my dumbell weight for today workout? I just use my 2kg. Not too light and not too heavy... just nice :D

7:00pm dinner
Cappu shakes: 3F1+250ml low fat milk

In between
1 mug teamix
1L plain water

10:00pm supper
Cappu shakes: 3F1+250ml low fat milk

In between
1L plain water [plan to drink after 2:00 am, sekarang lah... tadih kan lupa minum :P]

Aku direct tertido after 10pm. Terjaga balik kul 2:00 am cam tuh. tuh yg dok update menu nih :-s. Kering giler tekak. Bangun2 terus selsema. Rupanya tertido tadih tak sengaja biar kipas on. Tak suka nyer selsema huhuh :-s