25th Mar 2010 menu update

Salam,

RED FLAG DAY 4

10:30 am breakfast
Cappu shakes: 2F1+1F3+250ml low fat milk

In between
1 mug teamix
1L plain water

3:30 pm lunch
Cappu shakes:
2F1
1F3
1 spoons Post Select GRDP
1/2 cup small yogurt
200ml low fat milk

In between
1 mug teamix
1L plain water

7:10 pm Workout
20 mins 200 Homemade Spartan workout done for today!

9:15 pm dinner
Cappu shakes: 2F1+1F3+250ml low fat milk

In between
1 mug teamix
1L plain water

Day 34 without Sundae Cornetto Choc

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Wahahaha :)). Sekali ter-buat spartan la hariknik gara2 di tegur Sarah yg suker spartan... lagipun dah lama tak buat kan, so why not give myself a shoot today :D.

Paling last buat stay with 100 reps only. So kali nih aku try buat 200 reps. Made it yeahaaa!!! Push up still a killer. Thank God burpee tak der additional push up, kalo tidak aku tergolek jugak kat lantai tadih +_+.

Aku tak follow exactly recommended 300 spartan reps, so macam biasa aku mix my own normal workout routine - that's why I called it My Homemade Spartan Workout ahehehe :P - anyway, aku tak jotdown pulak aper aku buat tadih. So this is by far yg aku ingat aper yang aku buat lah. Maybe not in correct order, maybe ader yg aku tertinggal, but u guys can add your own routine and make ur own spartan workout ok bebeh :D. They key is: IMPROVISE!!!

Here is my workout routine for today:

My 200 homemade spartan workout
Instruction: Do all workout in 20 reps

BTW, aku tak amik time tadih sebenarnya so by right aku tak sure berapa masa aku akan amik untuk finish each step in this 200 spartan workout tadih. But I do look my start time and my end time when I finish the whole workout. Actual 200 reps I've done is in 15 mins, additional 5 mins is separately count for my streaching and cool down breathing only [that's why I add up all and make it 20 mins workout of the day].

[1] jump squat
[2] push up
[3] burpee
[4] push up - again? +_+ i'm 1/2 way dying rite now... -
[5] explosive lunges both side
[6] flying arms with weight
[7] sit up with weight
[8] steam engine with weight
[9] box with weight
[10] dumbell triceps extension
+ 5 mins streaching and breathing workout for cooling down...

Push up really makes me angry, I was like ggrrrhhhkkkhhh... mmmppphhmmmmm.... bunyik dah macam ryan bila nak makanan wahahahah :)). Push up saja buat aku berenti 2-3 kali tadih, aduhai... yg 2nd time tuh siap relexkan kaki kejap at walking dog post sebab tak tahan nak push up badan ke atas balik +_+.

The last triceps extension, leh feel peluh meleleh all over the body. And the last 10 seconds, punyalah lama rasanya... rasa susah nak push back balik dumbell tuh from the back of my shoulder huhuhu...

I shd tell you guys this... yesterday 2Xworkout is nothing compare to today 1Xworkout. Seems like the ultimate satisfaction after workout feeling goes to today spartan workout rather than yesterday hiking+interval workout. 2 times better my friends.. wuuuhhhuuuuuu!!!