23rd Mar 2010 menu update

Salam,

RED FLAG DAY 2

7:30 am breakfast
2 pcs apom telur

10:20 am Workout
45 mins done GL workout for today!

In between
1L plain water

1:30 pm lunch
Cappu shakes: 2F1+1F3+250ml plain water

In between
1 mug teamix
1L plain water
Bbrp pcs pelam

7:30 pm dinner
1/2 plate nasi putih
1/2 plate tomyam campur

In between
1 mug teamix
1L plain water

Day 32 without Sundae Cornetto Choc

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Atas sebab2 yg tidak dapat di elakkan, hiking tak jadik so aku ganti dengan interval workout. Kalo ikut instructor [dalam logbook :P] kena buat 2 reps so aku ader masa leh rehat kat tengah2 at least 2 minutes. Disebabkan haku malas nak buat 2 resp so haku bedal each step 5 mins, stop 20-30 secs between each other then move on to the next step sampai lah habis 8 step sumer2.

So my advice, saper2 yg rasa gigih ler kan cam Hulk tak berapa nak Hogan :P, leh ler ikut cara haku [perasan], sebab aku xmo ader masa stop banyak sangat in between. Anyway, for beginners, leh follow the book. Buat 2 reps yer anak2. Each step buat 2 mins, then repeat 2 kali. Kalo rasa nak gagah perkasa lagik, leh buat 3 kali.

So below is my way bebeh:

Rest interval: 20-30 secs
Workout interval: 5 mins
Circuit frequency: 1 time deal only :D

If you want to follow book way :P:

Rest interval: 10 secs
Workout interval: 20 secs
Circuit frequency: 2 reps. In between rest 2 minutes. If larat, go to 3 reps.

[1] Sprint in place
[2] Weight crunch
[3] Jumping jacks
[4] Crunch with straight legs
[5] Sprint in place
[6] Alternating toe touch
[7] Jumping jacks aku bosan so aku aku tukar ke jump rope
[8] Steam engine

Masa buat alternating toe touch tuh, mak aih... burning rasa tangan :-s. Korang tak caya korang try buat! 5 minit tuh lama woooo, aduhaiii... mmg la alternate touch both toe tapi tangan sentiasa depang tuh mmg pressure giler situ huhuhu... rasa terbakar urat2 saraf :P. Abeh nak sangat buat 5 mins, dapat lah 'ubat'... :))

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BTW, nih email Dieha kat aku tadih... aku ngadu xjadik g hiking tadih, lepas tuh petang sikit dapat email nih :p

ko ni hiking je keje..

jgn bulan dpn ukur weight + inches..
kalo tade loss jgk.. ko jgn komplen lg.. [-(
ko dah cukup fit dah wak..

kalo aku rase pg hiking dgn ko.. aku pengsan kot.. sbb tak cukup napas.. :))
takpon.. aku tercicir kat kaki bukit.. takpon.. aku tunggu kat tepi kete jek.
eh silap.. aku tunggu ko ke kedai mkn :))

ko cube ukur kaki ko brp besar skang.
ukur betis skang.. dan ukur betis akan dtg.
makin besar.. ? makin kecik? atau same? :D

Wahahahhaha :))... to be frank, aku pun rasa berat haku akan maintain, inches maybe tak kurang or worse gained weight, bukan sebab melampau2 tak jaga makan [aku ader overeat ker? ader lah sehari dua tapi bukan harik2 ;p], tp sebab gained muscle from my workout.

Makan cheat pun ader jugak tapi rasanya badan haku mcm dah over-lali asyik hiking almost harik2 dalam seminggu, hahaha... oh yer, fit maksud dier bukan badan haku fit+slim+kecik molek tuh, jaoh lagik nak sampai tahap slim melim tuh :P, tapi maksud dier fit dari segi mengah tak mengah panjat bukit tuh... :P

Anyway, calling for all hikers, saper2 nak naik BJ esok jumpa kat bawah 8.30 am, or janji Melayu 8.45 am. Kalo xder aku gerak dulu, muahahahaa.... :))