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 Weight Training 2011. Show all posts
Showing posts with label Weight Training 2011. Show all posts
After 2 months of berehat dari senaman. I am now back to powerlifting. My husband punya fat % sudah tinggal belas belas sudah. He's currently carrying 200 lbs ++ weights. He didn't even do cardio to achieve that much fat loss. He continued doing 5 X 5 and sometimes Mad Cow...(you can find it in stronglifts). He can even fit into my skinny jeans. I now know how it feels like when your thighs are pure muscle. It's like lean meat. HARD and STURDY! Lol!
Anyways, today I started 10kgs for squats, 0 for shoulder press and 40kgs for deadlift. 5 X 5. Easy peasy. Gonna workout on Saturday, Monday, Wednesday. The days for me that is less stressful. Saturday, balik awal dari kerja. Monday, cuti for me. Wednesday.... regular working day but I'll just do it.
Do as much as I can before Ramadhan. Planning to go back to KK this Raya. Heck yeah!
Anyways, today I started 10kgs for squats, 0 for shoulder press and 40kgs for deadlift. 5 X 5. Easy peasy. Gonna workout on Saturday, Monday, Wednesday. The days for me that is less stressful. Saturday, balik awal dari kerja. Monday, cuti for me. Wednesday.... regular working day but I'll just do it.
Do as much as I can before Ramadhan. Planning to go back to KK this Raya. Heck yeah!
I have a week more till I rest. This time I've gone more than 12 weeks of training, about a month more. Need that rest alright. I'm getting quite tired of my current 5 by 5 barbell training but it's simpler than my usual routine only that I have to carry loads more and needs a supporter!
As you can see from the photo above, the bench is my cat's favorite sleeping place. Thank goodness they don't sharp their claws there. Otherwise, rosak lah benchku! Best betul tengok my cat sleeping on the bench kan... The comfort is so inviting!
4 days in Penang, 4 hari jugak lah I ate so many stuff! Wedding preparation was on Thursday. Nikah on Friday and Saturday was the kenduri. Sunday we headed to KL at 730am. Thank goodness the traffic jam was on Saturday. My FIL only took 3 hours to reach to KL. Before heading home we ate brunch at Uncle K Kopitiam.
By the way Warung Nawi at Sungai Penchala masuk Jalan2 Cari Makan. Yang sedihnya now it's filled with people. At 930am there are no more food. Terpaksa pergi Kedai 123 Corner. Haa... not that 123 Corner is bad but I just like the nasi lemak at Nawi. Kecik dan murah!
P/S: Beware, I think the next cuti umum people are going to think that traffic jam will be on a Saturday and everyone will go back to KL on Sunday! lol... just a hunch(teka saja).
Monday
Barbell Squats 5 X 5
Barbell SHoulder Press 5 X 5
Deadlift 1 X 5
Inverted Rows 7 X 3 reps
Planks Until Fail X 3 reps
Tuesday(Browsing fat calipers on eBay!)
HIIT
Wednesday First day at work. Ate too little :(
Barbell squat 5X5 (added 2.5kg)
Barbell bench press 5X5(added 2.5kg)
Barbell Rows 5X5(added 2.5kg)
Girly pushups 10X3
Reverse crunch 12X3
Thusday
No workout
My M+ size pants are getting loose. OH YEAH BAYYYBEEEH!!! Who needs the scaling machine! ;D
By the way Warung Nawi at Sungai Penchala masuk Jalan2 Cari Makan. Yang sedihnya now it's filled with people. At 930am there are no more food. Terpaksa pergi Kedai 123 Corner. Haa... not that 123 Corner is bad but I just like the nasi lemak at Nawi. Kecik dan murah!
P/S: Beware, I think the next cuti umum people are going to think that traffic jam will be on a Saturday and everyone will go back to KL on Sunday! lol... just a hunch(teka saja).
Monday
Barbell Squats 5 X 5
Barbell SHoulder Press 5 X 5
Deadlift 1 X 5
Inverted Rows 7 X 3 reps
Planks Until Fail X 3 reps
Tuesday(Browsing fat calipers on eBay!)
HIIT
Wednesday First day at work. Ate too little :(
Barbell squat 5X5 (added 2.5kg)
Barbell bench press 5X5(added 2.5kg)
Barbell Rows 5X5(added 2.5kg)
Girly pushups 10X3
Reverse crunch 12X3
Thusday
No workout
My M+ size pants are getting loose. OH YEAH BAYYYBEEEH!!! Who needs the scaling machine! ;D
Salaam everyone. I am trying my best to do exercises. It is a terribly busy week! On Thursday we'll be leaving for Penang for a couple of days and next week we'll be heading to Kelantan for a couple of days. So 3 weeks in a row, we'll be living off of our duffel bags. Traveling light, no suitcases.
I will wait for the day when we begin traveling outside Malaysia frequently. I'll pray it will happen soon haha...
Btw, I am having a 77.4kg plateau(2/3 weeks?). Damn nasi lemak. I have been eating them every morning since I don't know when. No wonder la kan. Today hubby and I went grocery shopping for eggs and apples. Gonna start eating the way we ate back in 2005. Bill Phillips way. Strict one cheat meal per week or if cannot tahan, 1 day cheat day. Meaning, rice and what not. I haven't been doing it in a looooong time. What... 6 years?
Using that menu, I used to lose 0.5kg per week. Started at 72kg.After the first challenge finished(after 12 weeks), I weighed about 66.6kg.
The 2nd challenge after 2 weeks of resting I weighed at 66.1kg. The 12th week, after the second challenge I weighed at 62kg.
What a great workout I had. So disciplined. I don't know why I'm having such a hard time but now after I listen to Jon Gabriel's evening visualization cd, I could suppress my animal hunger for food and eliminate binging AND crave for more healthy food. I'm telling you, he's AWESOME. It's like you've been hypnotized. Only that you've got to listen to him almost every night and practice visualization. These are for people with eating disorders like me and have a bad habit of not being able to control ones eating habits at ALL times.
So, this time hubby is kind enough to accompany me in eliminating all the white carbs for 6 days a week. Here we go again... Shall we all live long and prosper! ;)
Btw, some smarty pants told me that I shouldn't be weight training because I'm overweight. "Oh you're heart is surrounded with fat and the minute you carry heavy weights it will eventually damage your heart." You have no idea how insulted I felt. I covered it up with a smile because I don't have the mood to argue about it with that lady. I let her talk and talk and talk... It was some random lady consultant from Nu Skin. I may be 77.5kg but I have been reading a lot of nutrition/diets/exercise regimes/health magazines/blogs/forums etc... since 2005. I may be overweight but I'm not stupid. I just have issues with myself and why I'm fat right now. So there, don't you judge me! Haaa... I should've said that to her the other day but I'm just the kind to let it go and let people think they always know more than me and I keep silent all the time. Now I feel slightly stupid for being like that. Ack!!!! Cukuplah rantings this time.
Saturday
Barbell squats 10kg 5 X 5 reps with same weight
Barbell bench press 10kg 5 X 5 reps with same weight
Barbell rows 10kg 5 X 5 reps with same weight
- I slightly bent my feet outwards on the squats(feet supposed to be pointing straight)... wrong
technique, so I don't feel much muscle sore.
Monday
Barbell squats 15kg 5 X 5 reps
Barbell shoulder press 10kg 5 X 5 reps
Deadlift 25kg 1 X 5 reps
Tuesday
Interval X 17 minutes(flat out when they did the 3 counts push ups)
Wednesday
Barbell squats 20kg 5 X 5 reps
Barbell bench press 15 5 X 5 reps
Barbell row 15kg 5 X 5 reps
Push ups(girly girl) until fail X 3 reps
Thursday
Off to Penang at 730am. Will I able to run before Subuh?
I will wait for the day when we begin traveling outside Malaysia frequently. I'll pray it will happen soon haha...
Btw, I am having a 77.4kg plateau(2/3 weeks?). Damn nasi lemak. I have been eating them every morning since I don't know when. No wonder la kan. Today hubby and I went grocery shopping for eggs and apples. Gonna start eating the way we ate back in 2005. Bill Phillips way. Strict one cheat meal per week or if cannot tahan, 1 day cheat day. Meaning, rice and what not. I haven't been doing it in a looooong time. What... 6 years?
Using that menu, I used to lose 0.5kg per week. Started at 72kg.After the first challenge finished(after 12 weeks), I weighed about 66.6kg.
The 2nd challenge after 2 weeks of resting I weighed at 66.1kg. The 12th week, after the second challenge I weighed at 62kg.
What a great workout I had. So disciplined. I don't know why I'm having such a hard time but now after I listen to Jon Gabriel's evening visualization cd, I could suppress my animal hunger for food and eliminate binging AND crave for more healthy food. I'm telling you, he's AWESOME. It's like you've been hypnotized. Only that you've got to listen to him almost every night and practice visualization. These are for people with eating disorders like me and have a bad habit of not being able to control ones eating habits at ALL times.
So, this time hubby is kind enough to accompany me in eliminating all the white carbs for 6 days a week. Here we go again... Shall we all live long and prosper! ;)
Btw, some smarty pants told me that I shouldn't be weight training because I'm overweight. "Oh you're heart is surrounded with fat and the minute you carry heavy weights it will eventually damage your heart." You have no idea how insulted I felt. I covered it up with a smile because I don't have the mood to argue about it with that lady. I let her talk and talk and talk... It was some random lady consultant from Nu Skin. I may be 77.5kg but I have been reading a lot of nutrition/diets/exercise regimes/health magazines/blogs/forums etc... since 2005. I may be overweight but I'm not stupid. I just have issues with myself and why I'm fat right now. So there, don't you judge me! Haaa... I should've said that to her the other day but I'm just the kind to let it go and let people think they always know more than me and I keep silent all the time. Now I feel slightly stupid for being like that. Ack!!!! Cukuplah rantings this time.
Saturday
Barbell squats 10kg 5 X 5 reps with same weight
Barbell bench press 10kg 5 X 5 reps with same weight
Barbell rows 10kg 5 X 5 reps with same weight
- I slightly bent my feet outwards on the squats(feet supposed to be pointing straight)... wrong
technique, so I don't feel much muscle sore.
Monday
Barbell squats 15kg 5 X 5 reps
Barbell shoulder press 10kg 5 X 5 reps
Deadlift 25kg 1 X 5 reps
Tuesday
Interval X 17 minutes(flat out when they did the 3 counts push ups)
Wednesday
Barbell squats 20kg 5 X 5 reps
Barbell bench press 15 5 X 5 reps
Barbell row 15kg 5 X 5 reps
Push ups(girly girl) until fail X 3 reps
Thursday
Off to Penang at 730am. Will I able to run before Subuh?
I have an itch to make my weight turun dengan lagi cepat so I've decide to do more cardio. By the way, week 5 workout was amazing. I can't believe I lost 0.7kgs. Too bad I don't have the complete body fat loss measurement. :(
Currently I'm up for a challenge of having 15 reps X 5 training. Super semangat sudah ni but argue punya argue hubby said it cannot be made this week. I would have to wait next week................ Argh!!!!!!!! By the way hubby's trying out Celebrity Fitness for a month or so. Although I heard that their equipments gets stolen so frequently. Either the workers or the clients are the culprits! That sucks right.
This week I'll try Strong Lifts 5 x 5 after much deliberation(thought/fikir). Looks easy enough. It says that I'll have 5 reps x 5 times of Squats, Bench Press and Barbell Rows. All must start at least an empty barbell that weighs 20kgs(just as the same as an Olympic barbell's weight). My empty barbell weighs about 8kg. I'll add a dumbbell of 5kg on the left, and 5kg on the right. Let's see how I rock this workout. Laterzzzz....
Monday
- Interval X of P90X(15 minutes) It's been a while since I haven't done P90X. PENAT walau 15 minutes.
-Barbell Squats 5 reps X 5 (same weights 10kg)
-Barbell Benchpress 5 reps X 5 (same weights 10kg)
-Barbell Rows 5 reps X 5 (same weights 10kg)
I'm busting my butt out in this week's workout. Routine changes too. Last week I was too uncomfy to exercise but I get to lose weight too! Control portion and more healthy food masuk into my mouth. That proves if you don't exercise that much within a week pun and eat properly, you can lose weight...yes betul betul! Although in my case it's only 0.4kg.
P/S This week's menu: 1 meal with rice perday, no rice after lunch, dinner by 7pm.
Monday
Run 5 mins memanaskan badan
Push ups girl style until dekat mau pengsan. Probably near 100 reps.
Chest 3 muscle exercises. Reps 12, 10, 10, 8 or probably more. Hubby's quite crazy.
Biceps 2 muscle exercises
10 mins post workout running
Tuesday
Run 5 mins
Quads 2 exercises. Reps12, 10, 10, 8, 8. Max 30kgs
Hams 2 exercises. Reps 12, 10, 10, 8. Max 30 kgs. << Is that too ringan? My husband said it is but it's too heavy for me. Paksa diri jak.
Wednesday
No workout
Thursday
Warmup running 5 mins
Shoulders 3 muscle exercises. 12, 10, 10, 8 reps each.
- Upright barbell row, shoulder press, dumbell lateral raise
Abs
- Elbow Bridge Plank, Side Plank (Contoh.)
Calves 1 exercise. 12, 10, 10 10 reps.
Run 10 mins
Friday
Warm up run 5 mins
Back 4 muscle exercises 12, 12, 10, 10, and 12, 10, 10, 8 reps each. Ikut suka hati my hubby... torture!!
- Seated rows (machine)
-Lateral pull down (machine)
- Bent over rows (machine)
- Another machine row like this but I don't know what's it called(link)
Triceps 2 exercises 12, 10, 10, 8 reps each
- Tricep curls (machine)
- Tricep pressdown (machine)
Run cool down 10 minutes
Saturday
No workout. Entertained guests makan kambing. I just ate salads and bubur kacang from 11-5pm.
Crazy workout for me this week!
Result = 77.4kg
Lost = 0.7 kg
P/S This week's menu: 1 meal with rice perday, no rice after lunch, dinner by 7pm.
Monday
Run 5 mins memanaskan badan
Push ups girl style until dekat mau pengsan. Probably near 100 reps.
Chest 3 muscle exercises. Reps 12, 10, 10, 8 or probably more. Hubby's quite crazy.
Biceps 2 muscle exercises
10 mins post workout running
Tuesday
Run 5 mins
Quads 2 exercises. Reps12, 10, 10, 8, 8. Max 30kgs
Hams 2 exercises. Reps 12, 10, 10, 8. Max 30 kgs. << Is that too ringan? My husband said it is but it's too heavy for me. Paksa diri jak.
Wednesday
No workout
Thursday
Warmup running 5 mins
Shoulders 3 muscle exercises. 12, 10, 10, 8 reps each.
- Upright barbell row, shoulder press, dumbell lateral raise
Abs
- Elbow Bridge Plank, Side Plank (Contoh.)
Calves 1 exercise. 12, 10, 10 10 reps.
Run 10 mins
Friday
Warm up run 5 mins
Back 4 muscle exercises 12, 12, 10, 10, and 12, 10, 10, 8 reps each. Ikut suka hati my hubby... torture!!
- Seated rows (machine)
-Lateral pull down (machine)
- Bent over rows (machine)
- Another machine row like this but I don't know what's it called(link)
Triceps 2 exercises 12, 10, 10, 8 reps each
- Tricep curls (machine)
- Tricep pressdown (machine)
Run cool down 10 minutes
Saturday
No workout. Entertained guests makan kambing. I just ate salads and bubur kacang from 11-5pm.
Crazy workout for me this week!
Result = 77.4kg
Lost = 0.7 kg
December weight = 78.5kgs. Lost 1.5kgs within 3 weeks.
I have been trying so HARD eat healthily. I think it has been quite an accomplishment. I'll try again this month and I must lose more fat, insyaAllah. May God give me all the strength. One of hubby's cousin told me I look exactly before I went back to KK. Hoho, I've gained 6kgs since but only lost 1.5kgs and I still look like before I went on my Sabah vacation. Loads of thanks and love to hubby for training me.
Now onwards to becoming a healthy human being with consuming healthy foods!
Monday
Warm up on elliptical for 5 mins.
Lower Body Exercise.
Post workout running 10 minutes.
Tuesday - Saturday No workout (not feeling so good)
Result = 78.1kg
Weight loss = 0.4kg
I have been trying so HARD eat healthily. I think it has been quite an accomplishment. I'll try again this month and I must lose more fat, insyaAllah. May God give me all the strength. One of hubby's cousin told me I look exactly before I went back to KK. Hoho, I've gained 6kgs since but only lost 1.5kgs and I still look like before I went on my Sabah vacation. Loads of thanks and love to hubby for training me.
Now onwards to becoming a healthy human being with consuming healthy foods!
Monday
Warm up on elliptical for 5 mins.
Lower Body Exercise.
Post workout running 10 minutes.
Tuesday - Saturday No workout (not feeling so good)
Result = 78.1kg
Weight loss = 0.4kg
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