Been meaning to write this down ages ago. My new routine as of after Ramadhan insyaAllah. I want to try a simpler workout. Want to build ketahanan stamina/endurance. The routine is provided by my husband.
1st Week: 30 minutes running. Same speed
Weeks after that:
Monday:
10 minutes cardio
3 x 20 machine press
3 x 20 dumbbell press
Tuesday:
HIIT
Plank
Wednesday:
10 minutes Cardio
Machine Leg Press 3 x 20
Machine Leg Curl 3 x 20
Thursday:
HIIT
Crunch
Friday:
10 minutes cardio
Machine Back Pull 3 x 20
Machine Row 3 x 20
Saturday & Sunday : REST
Showing posts with label New Plans. Show all posts
Showing posts with label New Plans. Show all posts
Ack! I can't stand doing powerlifting anymore. Bored to death with the routine. Changing my workouts to endurance and stamina. I'd like to get myself ready for wall climbing(most probably at 1 Utama), bungee jumping(within Malaysia) and water rafting at Slim River. Soon hopefully. Not confident enough but I have to start somewhere.
I should be doing more running the first week. The following weeks I should add in HIIT. As for my weight training I will be doing lesser weights but more reps. I'll write it down here once I get the full description of my training from my husband.
Game on! Although during Ramadhan there will be 1 month pause. Macam tidak biasa.
I should be doing more running the first week. The following weeks I should add in HIIT. As for my weight training I will be doing lesser weights but more reps. I'll write it down here once I get the full description of my training from my husband.
Game on! Although during Ramadhan there will be 1 month pause. Macam tidak biasa.
Since I like it so much of being a pecatarian(eating veges and seafood only). I am trying to be a vegan. Probation period of trying it now until Syawal. I enjoy eating veges a LOT. I'm not trying to torture myself. It's just that veges drool me more than meat. Guess it's in my genes ;).
I am sick and tired of people who are pro to diary products says that soy products bring cancer. Soy pro people say diary products bring cancer. If you eat too much fish, you'll be poisoned by mercury. If you eat chicken probably you'll end up having e-coli or bird flu. If you eat red meat, it's not good for your health.
Eat whatever you feel like, with moderation. In Islam it's called wasadtiah... moderation. Don't be a glutton. Eat porportionately, exercise accordingly, insyaAllah you will be blessed with good health.
I told you guys I'm gonna take a break for two weeks right? Right. Then I got a job on the third week. It starts at 930am-630pm. Gosh I'm still getting used to having tonnes of work after not having one for 5 years. So I guess my weight training will be slightly delayed again.
I really wasn't expecting working to be like this. To be mentally tired. Usually, when I get home it's near 7pm. I cook, feed my son... etc. Teman him sleep and usually around 830 I'll be free. After that I'll have to cook again and then hidang husband dinner. By 9pm I would be toooooooo exhausted.
But working there for the 4th week this week after Wesak has made me mcm ala bisa tegal biasa. I'm now LONGING to do squats and run again. I'll just do squats, deadlift and run on alternate days(15 mins). Well, that's what I initially want to do in my mind. The routines that makes me happy each time I think about it. I wouldn't want to be tired the whole day during working hours.
By the way, have you guys seen THOR? How awesome is Chris Hemsworth's body?! Here's a tip on how he got from small to BIG >> Click HERE
I really wasn't expecting working to be like this. To be mentally tired. Usually, when I get home it's near 7pm. I cook, feed my son... etc. Teman him sleep and usually around 830 I'll be free. After that I'll have to cook again and then hidang husband dinner. By 9pm I would be toooooooo exhausted.
But working there for the 4th week this week after Wesak has made me mcm ala bisa tegal biasa. I'm now LONGING to do squats and run again. I'll just do squats, deadlift and run on alternate days(15 mins). Well, that's what I initially want to do in my mind. The routines that makes me happy each time I think about it. I wouldn't want to be tired the whole day during working hours.
By the way, have you guys seen THOR? How awesome is Chris Hemsworth's body?! Here's a tip on how he got from small to BIG >> Click HERE
Credits: stronglift
In the future weeks, I will be making mondo changes. Calorie deficit is a must. Will be taking meal replacement for dinner. Currently doing more cardio. Need to replace my weighing machine. Found body fat calipers at EgoNutrition on sale for 10% discount(RM160++ before discount I think) yay!
The urge to see my own muscle is getting pretty intense. I can now feel my arm muscles. Now, when I don't have anything to do, I'll just rub and feel my muscle. Siok sendiri oh!! Wahahaha. I have never felt like this before. It is scary. It is thrilling. I love it!!
The urge to see my own muscle is getting pretty intense. I can now feel my arm muscles. Now, when I don't have anything to do, I'll just rub and feel my muscle. Siok sendiri oh!! Wahahaha. I have never felt like this before. It is scary. It is thrilling. I love it!!
Hubby and I at the entrance of Jesselton Point.
I'm planning to weight train tomorrow since I'm already back in KL around 930pm earlier. Yes, I'm not wasting any time to NOT training since I already have a mini gym at home and have gained a considerably huge amount of weight while my 4 weeks stay in Kota Kinabalu(gained 5kgs). Hubby said he'll train me but I'll go on with or without his help.
I'm trying to be a pescatarian for a month but with the exception of eating eggs and drinking cow milk. Yes, you can get protein mostly from chicken breasts but I simply don't favor the taste especially when I prepare them myself, memang bertebiat mengada/minta puji. As for red meat, I avoid them for many many reasons especially involving health reasons. I most absolutely love fish and the only thing chicken I usually eat are eggs and if someone cooks a delicious turkey meal I would devour it like no one else's business but then again which is like never unless I go to Subway(Burger King's smoked turkey burger's way too salty for my liking). The last I ate a wonderful meal of turkey was in 2005 my parents bred turkeys and had barbecue turkeys for New Years. Gobble gobble!
Let's see my progress till the end of the year.
Hubby does this workout with his dad and a trainer at FF. While they have Smith Machines and carry barbells, I'm still gonna use the old way. Dumbbells. Need to search for a smaller barbell holder. The ones that people carry on Body Pump classes at the gym.
Going to find which exercise I like the most and gonna update it later. Ya ampun... This is going to be quite challenging 12 weeks. I would have to try it out first before I know I can take it or not. Yang pasti, I'll be stuffing myself with more protein and more fibre these 12 weeks insyaAllah... Have to reduce pasta's and rice. My favorite fooooooooooooood. I didn't eliminated those two during the 12 weeks :P
Monday
Chest
Tuesday (Can switch to Friday but has to selang seli the following week)
Cardio
Quadraceps
Wednesday
Cardio HIIT
Thursday
Back
Friday(Can switch with Tuesdays workout but has to selang seli for the next week.)
Shoulders
Saturday
Cardio HIIT
Sunday Rehat
Going to find which exercise I like the most and gonna update it later. Ya ampun... This is going to be quite challenging 12 weeks. I would have to try it out first before I know I can take it or not. Yang pasti, I'll be stuffing myself with more protein and more fibre these 12 weeks insyaAllah... Have to reduce pasta's and rice. My favorite fooooooooooooood. I didn't eliminated those two during the 12 weeks :P
Monday
Chest
- 3 muscles each. Meaning 3 different chest exercise(will pilih later)
- Dumbbell Bench Press
- Dumbbell Flies
- Incline Dumbbell Press
- Reps: 12, 10, 8 for each muscles
- 3 muscles each
- Hammer Curls
- Seated Dumbbell Curls
- Standing Curls
- Reps: 12, 10, 8 for each muscles
- For now either do before or after weight training.
Tuesday (Can switch to Friday but has to selang seli the following week)
Cardio
Quadraceps
- 2 muscles each.
- Dumbbell Squats
- Dumbbell Lunges(To the front)
- Reps: 12, 10, 8
- 2 muscles each
- Straight-Leg Deadlifts
- Dumbbell Lunges(To the back)
- Reps: 12, 10, 8
- 1 muscle
- Angled Calf Raise
- Reps: 12, 10, 8
Wednesday
Cardio HIIT
Thursday
Back
- 3 different training
- One-Arm Dumbbell Rows
- Dumbbell Pullovers
- Barbell Row
- Reps: 12, 10, 8
- 3 different training
- Dumbbell Kickback
- Dumbbell Extensions
- Lying Dumbbell Extensions
- Reps: 12, 10, 8
Friday(Can switch with Tuesdays workout but has to selang seli for the next week.)
Shoulders
- 3 different training
- Seated Dumbbell Press
- Side Raises(Aduhhh!!)
- Bent-Over Raises(Triple Aduuuuh!!)
- Reps: 12, 10, 8
Saturday
Cardio HIIT
Sunday Rehat
My previous workout routine looks like this:
Monday Cardio and Upper Body
Tuesday Cardio HIIT
Wednesday Cardio and Lower Body
Thursday Cardio HIIT
Friday Cardio and Upper Body
Saturday Cardio HIIT
(1 week starts on Upper body and then selang seli on the next Monday starts with Lower body)
Trying to step it up a notch on my workout for the next 12 weeks session. Although I might just run during Ramadhan or weight train after sungkai... Ish, still dunno la what to do. How many times I type here also feels like no use :P. Tunggu dan lihat saja apa kehendak hati.
This time the Upper Body and Lower Body weight training days are divided by two. What muscle groups I should exercise on, I still haven't got a clue. I was supposed to ask my husband but asyik terlupa jak. Still got time. If not, I can refer to Tom Venuto's Muscle group punya exercise. I've stuck with the previous selang sehari weight training since 2005. I hope this will be the new routine I'll be taking for the following years.
Monday Cardio and Upper Body
Tuesday Cardio and Lower Body
Wednesday Cardio HIIT
Thursday Cardio and Upper Body
Friday Cardio and Upper Body
Saturday Cardio HIIT
Monday Cardio and Upper Body
Tuesday Cardio HIIT
Wednesday Cardio and Lower Body
Thursday Cardio HIIT
Friday Cardio and Upper Body
Saturday Cardio HIIT
(1 week starts on Upper body and then selang seli on the next Monday starts with Lower body)
Trying to step it up a notch on my workout for the next 12 weeks session. Although I might just run during Ramadhan or weight train after sungkai... Ish, still dunno la what to do. How many times I type here also feels like no use :P. Tunggu dan lihat saja apa kehendak hati.
This time the Upper Body and Lower Body weight training days are divided by two. What muscle groups I should exercise on, I still haven't got a clue. I was supposed to ask my husband but asyik terlupa jak. Still got time. If not, I can refer to Tom Venuto's Muscle group punya exercise. I've stuck with the previous selang sehari weight training since 2005. I hope this will be the new routine I'll be taking for the following years.
Monday Cardio and Upper Body
Tuesday Cardio and Lower Body
Wednesday Cardio HIIT
Thursday Cardio and Upper Body
Friday Cardio and Upper Body
Saturday Cardio HIIT
Oh yeah! I don't know what took me so long but I've downloaded myself Jillian Michael's 30 Day Shred. Let's kick some Bootay!!
My plans for this week: Run on elliptical for 15 minutes. I'm on again and off again with Herbalife right now as I don't have the budget. So I try sooo hard to control my eating. Looks like I have to dig out my dusty Hard Drive for some healthy recipe from Encik Tom Venuto or Encik Bill Phillips or Gabriel or Encik Brad Pilon. There's this particular jargon where they call people when they know a lot of things(me particularly on dieting and exercise) but won't follow it to a T or precisely just don't do a thing about it, I forgot. It's me.
I have read and read, researched, done more digging via google for years. Reading on quite a lot of fad diets today that they tell you it really works but actually don't. But in the end with that knowledge and me knowing how easy it is to lose weight, I become soo lazy to do it. I'm possessed by this emotional eating and laziness. Gosh! What in the world is that name!!! lol :P
Here's this week progress:
9 March(Tue) Done
10 March(Wed) Done
11 March(Thu) Done
12 March(Fri) Done
13 March(Sat) Done
14 March(Sun) - REST DAY!!
Currently still wearing jeans size 12. I thought I would look slimmer when I was in Langkawi but I still looked FAT! Thank goodness yesterday I had a chat with one of my best friend time skool dolu dolu and I'm now fully motivated. I want to wear size 10 pants within 3 months time. I still haven't gotten any scale yet. It's so hard to shrug off the weighing addiction. Bummer! But life must go on, lemak mesti dibasmikan!! With or without scale.
But seeing the winner for 1st Season The Biggest Loser Asia DID NOT MOTIVATE me at all. He's the first chekeding and unfit looking Biggest Loser winner I've ever seen. Carlo Miguel has more muscles than he does! Pffft. I'm pissed. But hey, end of story already right? That's how reality show is. There's always something funny/tidak memuaskan hati in the end.
I have read and read, researched, done more digging via google for years. Reading on quite a lot of fad diets today that they tell you it really works but actually don't. But in the end with that knowledge and me knowing how easy it is to lose weight, I become soo lazy to do it. I'm possessed by this emotional eating and laziness. Gosh! What in the world is that name!!! lol :P
Here's this week progress:
9 March(Tue) Done
10 March(Wed) Done
11 March(Thu) Done
12 March(Fri) Done
13 March(Sat) Done
14 March(Sun) - REST DAY!!
Currently still wearing jeans size 12. I thought I would look slimmer when I was in Langkawi but I still looked FAT! Thank goodness yesterday I had a chat with one of my best friend time skool dolu dolu and I'm now fully motivated. I want to wear size 10 pants within 3 months time. I still haven't gotten any scale yet. It's so hard to shrug off the weighing addiction. Bummer! But life must go on, lemak mesti dibasmikan!! With or without scale.
But seeing the winner for 1st Season The Biggest Loser Asia DID NOT MOTIVATE me at all. He's the first chekeding and unfit looking Biggest Loser winner I've ever seen. Carlo Miguel has more muscles than he does! Pffft. I'm pissed. But hey, end of story already right? That's how reality show is. There's always something funny/tidak memuaskan hati in the end.
I've started running again after 2 months lazying around. I'm trying to run 15 minutes this week. Then work upwards from that. My size 12 jeans that I could snuggly fit last year can't fit anymore and I'm working soooooo HARD to fit in it again for our 19-22 Febuary huge family trip to Langkawi.
You see, hubby's family loves to do a huge family outing once a year. This time more than 50 people will be driving/ flying to Bella Vista Langkawi. So mostly his relatives from Bukit Mertajam will be there. I would be listening to loads of relatives talking in pelat Penang.
A four week training would be nice since there would be a sukaneka with prizes. Plus I wouldn't want to look FAT in my photos like the last time we all went to Kelantan.
I've been taking Herbalife for 1 year now and I still haven't gotten my ideal weight. At least I manage to lose berbelas2 kgs... Alhamdulillah lah kan. All my pre-hypertension symptoms are gone. It would be nice to be able to get into my ideal weight this year. I will not give up!
Also, since my weighing scale broke last year I still wasn't able to replace it. That kind of demotivated me into dieting. Saya pokai sepokainya. Yes, even a scale worth RM120 I cannot buy. Unless I WORK can lah but I'm not working so spending is kept to a minimal. Alhamdulillah I still can afford HL.
This time I've gotten all my motivation back from reading this book: "The Gabriel Method". It concentrates on Visualization. Alah... macam video The Secret tu. Using The Law of Attraction. Visualization works really well for me. Gabriel rocks!!! Thank you so much.
You see, hubby's family loves to do a huge family outing once a year. This time more than 50 people will be driving/ flying to Bella Vista Langkawi. So mostly his relatives from Bukit Mertajam will be there. I would be listening to loads of relatives talking in pelat Penang.
A four week training would be nice since there would be a sukaneka with prizes. Plus I wouldn't want to look FAT in my photos like the last time we all went to Kelantan.
I've been taking Herbalife for 1 year now and I still haven't gotten my ideal weight. At least I manage to lose berbelas2 kgs... Alhamdulillah lah kan. All my pre-hypertension symptoms are gone. It would be nice to be able to get into my ideal weight this year. I will not give up!
Also, since my weighing scale broke last year I still wasn't able to replace it. That kind of demotivated me into dieting. Saya pokai sepokainya. Yes, even a scale worth RM120 I cannot buy. Unless I WORK can lah but I'm not working so spending is kept to a minimal. Alhamdulillah I still can afford HL.
This time I've gotten all my motivation back from reading this book: "The Gabriel Method". It concentrates on Visualization. Alah... macam video The Secret tu. Using The Law of Attraction. Visualization works really well for me. Gabriel rocks!!! Thank you so much.
The initial plan to take a break from exercising was only 1 week. Then it stretched into two and then this week to three whole week! Man I'm starting to get into the comfort zone here! So, this is a self declaration that I will start exercising and eating healthy foods again next week. I'm targeting another drop of 5kgs or more in the next few weeks! My L size pants/jeans are staring at me everyday. I actually hung them in front of my bed so I could stare at them each time I wake up in the morning.
This time I'm going to experiment on Herbalife as my meal replacement(AT LAST!). Somehow they gave me a distributor from Subang Jaya. I told them that's too far away and it's not convenient for me to visit her if I want to buy Herbalife products frequently, know what I mean? But still I haven't gotten any reply meaning that I have to find another distributor myself since the reply is quite lembab.
Anyways, I think I've been delaying my exercise is because I kinda feel bored with my last weight training routine. I don't enjoy it very much. Probably I get less motivation since hubby isn't weight training with me. Although I do know a lady who can come to my house as a personal training but I don't think I want a personal trainer now. My mother in law told me that there's this lady who does freelance personal trainer which costs RM100 per-session. Anyone who knows cheaper fees I'd be delighted if you post a comment and tell me more, Please :) Most likely I would hire a personal coach to come to my home cause going to the gym is not an option for me. Besides, I already have dumbbells and an elliptical for cardio at home.
This time I'm going to experiment on Herbalife as my meal replacement(AT LAST!). Somehow they gave me a distributor from Subang Jaya. I told them that's too far away and it's not convenient for me to visit her if I want to buy Herbalife products frequently, know what I mean? But still I haven't gotten any reply meaning that I have to find another distributor myself since the reply is quite lembab.
Anyways, I think I've been delaying my exercise is because I kinda feel bored with my last weight training routine. I don't enjoy it very much. Probably I get less motivation since hubby isn't weight training with me. Although I do know a lady who can come to my house as a personal training but I don't think I want a personal trainer now. My mother in law told me that there's this lady who does freelance personal trainer which costs RM100 per-session. Anyone who knows cheaper fees I'd be delighted if you post a comment and tell me more, Please :) Most likely I would hire a personal coach to come to my home cause going to the gym is not an option for me. Besides, I already have dumbbells and an elliptical for cardio at home.
Since I'm planning to meet my old buddies from high school which are still hawt and zexy, I'm trying to go on a healthy diet starting tomorrow...again. My elliptical machine is in the house and I'm good to go!!
I've fallen off the wagon again this time around due to my trip to KK and shortly before that. My beloved mother is a fine cook. She also cooks a lot. I ate and ate and ate for 4 days when I was there. I met with one of my old school mate and she was totally surprised by my size. I've doubled it up since high school of course. I've maintained 45 kgs until the year 2000 where my weight just went up, up and up some more.
Now I have 3 months to beat this fat. I can do it. I can do it. I CAN DO IT!!!
I've fallen off the wagon again this time around due to my trip to KK and shortly before that. My beloved mother is a fine cook. She also cooks a lot. I ate and ate and ate for 4 days when I was there. I met with one of my old school mate and she was totally surprised by my size. I've doubled it up since high school of course. I've maintained 45 kgs until the year 2000 where my weight just went up, up and up some more.
Now I have 3 months to beat this fat. I can do it. I can do it. I CAN DO IT!!!
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