18th Feb 2010 menu update

Salam,

8:10 am breakfast
Cereal: Jacob Oatmeal Apricot + low fat milk
English breakfast: egg + wholemeal roll + beans
1 cup of coffee

In between
1.5L plain water

11:00 am workout
20 mins mix workout for today!

12:00 pm lunch
Homemade shakes:
250ml low fat milk
2F3
3 spoons oat
3 spoons Kellog Cornflakes
1 cup strawberry yogurt
1 oat krunch: dark choc

Sabtu nih g keje, musti bawak balik Cappu... ish! :-s

In between
1/2 bowl laksa mak
1/4 bihun sup Ima
Bbrp sips of teh ice Ima
1.5L plain water

6:56 pm dinner
1 plate nasik tomato mak + ayam masak merah Kanis

In between
1L plain water

--------------------

This is my today list:

[1]
Punch 10-10-10-10
Elbow 10-10-10-10
Knee 10-10-10-10

[2]
Kick 10-10-10-20
Upper punch 10-10-10-30
Side punch 10-10-10 | Double side punch 20

[3]
Jumping jacks 30
Jump rope 40
Butt kick 45
Squats 20 secs X4

[4]
Legs stretching 10 secs X2
Crawl to front 10 secs X2
Elbow stretching 10 secs X2
Knee stretching 5 secs X2

Cemana nak baca nih? Ok, macam nih. For 1-2-3 actually reps tau! Aku ulang2 so means punch-elbow-knee by 10 dalam 4 kali. The rest pun baca mcm tuh. Kecuali yg aku stated by time, ikut time jerlah, dah tak kira reps. Masa nih kat bawah dah so malas nak jengok jam kat dinding. Kira reps sdn bhd :P

1 and 2 nih including left and right. So masa set no 2, last reps tuh aku sengaja buat lebih sebab rasa kejap sangat nak kira by 10 keh keh keh. Tuh yg last2 ada double side punch tuh :D.

Each set dalam 4 minit, kecuali last stretching jer 2 mins ++, kejap jer kan. Stop catch breath dalam 15-20 seconds [lamanyer... :-s]... semput ker?