Tuesday, May 29, 2012

Edisi lenjan habis, Lower Body Workout

Mentang2 la cuti kann
belasah almost 2 jam workout kat gym
hari kerja mana bleh nak 2 jam..plg2 busuk
pun dlm 70 minit termasuk salin baju, pakai sport shoes
Tapi selalu cukup2 sejam aku nak chow dah

Nih kalau working days aku rasa kena omit la cardio
Amik masa sgt..x pun 10 mins bleh la kut

 Semoga glutes aku menjadi mcm glutes beliau!!!

Workout breakdown

5 mins treadmill warm up
3 mins upper body stretch

Leg extensions 12 x 3
Barbell squats 12 x 3 x 20lbs
Leg press 12 x 3 x 54kg
Dumbell walking lunges 24 steps x 3 x 2kg each hands
Stiffed leg deadlifts 12 x 3 x 20lbs
Sumo squat 12 x 3
Seated leg curl 12 x 3
Standing calf raise 12 x 3
Seated calf raise 12 x 3

30 mins elliptical fatburn mode

*Yang takde berat (lbs n kg)maknanya aku lupa lettew
sebab machine lupa plak nak tgk

Semalamnye workout yess aku rasa sore dekat
upper chest, delts, biceps n sakitt dekat forearm
triceps ngan back degil hamat x rasa benda punn!!

ishhh aku suka la cuti!!!

Monday, May 28, 2012

Jamie Eason 30 days knockout body n silly me



My workout plan for holidays is doing Jamie Eason
30 days Knockout Body which means it should start today
but I'm so silly for not bringing my notebook that contains all the
exercise plans!!*knocking head!!*
Arrived in the gym, I did my own upper body workout..
haven't feel the sore yet, don't know the workout was effective
or NOT :(

Here are the breakdowns for today's workout

5mins warm up
2 mins stretching

Back
Superset

1. Wide grip lat pull down  x 3 sets x 30kg
2. Seated cable row x 3 sets x 39 kg

Biceps

1. Alternating dumbell curl x 3 sets x 3kg each hands
2. Incline hammer curl x 3 sets x 4kg each hands

Triceps

1. Rope pull down x 3 sets x 30lbs
2. Standing dumbell triceps extension x 5kg

Shoulder

1. Ez bar upright row x 3 sets x 10lbs
2. Shoulder press x 3 sets x 5kg each hands

Chest

1. Dumbell bench press x 2 sets x 5kgs each hands
2. Dumbell flyes x 3 sets x 5kgs each hands
3. Chest press x 1 set x 15kgs

Abs

1. Seated leg tucks x 15reps x 3 sets
2. Plate twist x 30 reps x 3 sets

Cardio

5 mins warm up
10 mins HIIT  (5x sprints at 8mph, 5x fast walk at 6mph)
5 mins cool down

It took me 1 hour and 15 mins to finish!

Tuesday, May 22, 2012

Bertabahla Aishwarya Rai

 Now


 Before


Samala problem kita ni Aishu weh
badan naik lepas beranak tapi
aku dah turun 16kg..16kg ponnn masih ada banyak
lagi nak aku banish ni!! Kalau dapat berat zaman
sebelum kawin 45kg-47kg lagi syokk!!*leleh air mata*
Ko banyak duit sure senang lg nak turun, tapi banyak duit tu
bonus jer..determination dan disiplin yang penting
Sama2 la kita menurunkan berat dan menyelimkan body
huaa chaiyokkkk

Monday, May 21, 2012

Rice Cake

*Entry khas untuk kak leny & geyin


Brand Real Food

 
 Nutrition Value

Beli kat Cold Storage



Wednesday, May 16, 2012

Betty Crocker Measurement tool


It's cute and useful tool
for eat clean diet




Measurement cups!!!
I measure my oat and rice only
yang lelain malas yahamat



Monday, May 14, 2012

Pictures of eating clean meals week 1

Some only
I didn't take all pictures
As for breakfast, I eat cooked oatmeal sometimes (if wake up earlier)


Breakfast (egg whites only)

Snack

Lunch

Dinner

Stay tune for week 2 eat clean meals!

Sunday, May 13, 2012

Workout of the week

2x jer this week
Weekend dpt asthma pulak, now ok skit
tapi tetap tak boleh melajukan heartbeat
Punah harapan nak berzuzka #17


Workout 1
(Circuit style, 3 sets)
1. Pushups x 15
2. Side lateral raise x 15
3. Dumbell bench press x 15
4. Triceps dumbell kickbacks x 15
5. Seated cable rows x 15
6. Hyperextensions x 15
7. Airbike x 15


Treadmill 22 minutes


Workout 2
(Circuit style, 3 sets)
1. Freehand jump squat x 15
2. Goblet dumbell squat x 15
3. Barbell clean x 15
4. Barbell side split squat x 15
5. Leg press x 15
6. Leg extensions x 15
7. Standing calf raise x 15


Bicycle 22 minutes

Wednesday, May 9, 2012

My clean eating meals

clean to the T!!
Sorry takde gambar, maybe later

Monday
Breakfast -
1 wholegrain rice cake with 2 tablespoon natural yogurt
and blueberries
2 hard boiled egg whites
1 glass green tea

Snacks -
Salad with salmon pieces (arnd 2 cups)
1 small green apple

Lunch -
1 1/2 cups brown rice
1 piece grilled mackarel
air asam (cili padi, red onions, tomato, tamarind)
Steamed broccoli and carrot

Snacks -
Didn't take sbb bawak Adriel g klinik

Dinner -
Grilled chicken breast
(marinate with tumeric powder, mixed herbs, ground black
pepper & olive oil)
Steamed broccoli

Snack -
200ml HL chocolate milk

Tuesday
Breakfast -
1 cup wholegrain oats (cooked)
Blueberries
1 hard boiled egg white
200 ml HL chocolate milk

Snacks -
Salad with salmon pieces

Lunch -
1 1/2 cups brown rice
1 piece grilled mackarel
air asam (cili padi, red onions, tomato, tamarind)
Steamed broccoli and carrot

Snacks -
Whey protein 1 scoop

Dinner
Grilled chicken breast
Steamed broccoli

Snack
200ml HL chocolate milk


Monday, May 7, 2012

Clean eating















New challenge yang aku buat utk diri sendiri
Yo lah ari tu aku tak join pun pertandingan
Mini Eat Clean Diet Challenge by SusuSejat
So buat la sendiri2 jer (sedihh), btw my meals are
pretty clean during weekdays but melingkup punah during the weekend...
This challenge aku nak 95% clean on weekdays and 20% clean on weekends

Trick eat clean nie kena rajin skit arrr..kena buat
FOOD PREPARATION!! kira snacks and lunch kena buat
sesiap during the night before atau cooking in bulk during weekend
so that tak menggelupur makanan "clean" xde so kena makan kat
kedai which is x clean lsg okeh!!















Aku tengah gigih membakar ikan kembung untuk lunch
dan ikan salmon utk masukkan dalam salad kehkeh
Kalau aku ada masa dan tak penat aku update
meals

*Aku prepare untuk 5 hari terus, senang!!