;)

Wedneday, Feb 18
Treadmill 15 min
Bike 15 min

Tuesday, Feb 17

Treadmill 15 min
Elliptical 15 min
Bike 15 min

Leg curl 3 x 10
Leg extension 3 x 10

Recovering

Was down with flu since Monday last week, the Friday after was the first time I went back to gym. So so far until today...here it is...

PS: BF, you must look better now, slurp..LOL...

Monday, Feb 16th
15 min treadmill
15 min bike
15 min elliptical

3 x 7 shoulder press
3 x 7 vertical row
3 x 10 tricep extension
3 x 7 bicep curl

Reading: The Knowledge Web

Sunday, Feb 15th
15 min elliptical
15 min treadmill
15 min bike

Was stronger but was lazy to do weight, hehehe...

Reading: The Everlasting Man

Saturday, Feb 14th

1 hr Yoga (level 1) was still weak

Friday, Feb 13th
30 min walk on treadmill
15 min bike

Reading: The Knowledge Web

Saturday Feb 14th

Bike to and from Rec
5 x 10 Bench Press - I feel I am getting stranger on this
3 x 10 Back Extension






Friday Feb 13th

Leg day
Bike to and from Rec
3 x 9 Squat
2 x 8 Leg Press
2 x 12 Leg Extenstion
2 x 10 Hamstring curl
3 x 12 Calf Raise

Catching up......

Ok I have been a little remiss


Tuesday Feb 11th
Bike to and from Rec
Bicep curl 4 x 12
Back extenstion 3 x 10


Monday Feb 10th
Bike to and from Penberthy fields
Play soccer game Result: lose 2-4, Oh well it was fun. I realize I am not as in bad shape as I thought, but I still need to get in better shape for soccer


Saturday Feb 8th
Work out
Bike to and from Rec
Bicep machine 3 x 12
Crunch machine 2 x 15
One armed row 2 x 12
Lat pull down
jog 3/4 mile



Thursday Feb 5th

Have bio-feedback workshop. It was really great!

Workout
Bike to and from rec
Chest press 4 x 12
Torso twist 2 x 12
Triceps machine 2 x 10
Cable cross-over 2 x 12




Wednesday Feb 4th

Bike to and from Rec
Have soccer practice for ~one hour at rec.



Friday Jan 30th Blood Pressure is 135/70 so better but a little high

Not Much

Sunday
30 min elliptical
10 min bike

Reading: The Everlasting Man

Saturday
Yoga 1 hr

Thursday
15 min elliptical
15 min bike
15 min elliptical

3 x 10 abs workout with Fitness Ball
3 x 10 Assisted dip
3 x 10 abs machine

Lunch, dinner: Udang mayo, telur balado, stir fried broccoli, peanuts
Snacks: small apple

Reading: Knowledge Web

Wednesday
15 min treadmill
15 min bike
15 min elliptical

Upper body workout
3 x 10 Arm extension
3 x 10 Seated chest press
3 x 10 Seated pec
3 x 10 Raised Lateral

Breakfast: cereal + whole milk
Lunch, dinner: Udang mayo, telur balado, stir fried broccoli, peanuts, small apple
Snacks: small apple, a Fiber One granola bar, dry cereal

Reading: Knowledge Web

Tuesday
15 min treadmill
15 min bike
15 min elliptical

3 x 10 vertical row
3 x 10 leg extension
3 x 10 leg curl
3 x 10 abs workout with that, whacacallit, giant fitness ball

Breakfast: cereal + whole milk
Lunch, dinner: Udang mayo, telur balado, stir fried broccoli, peanuts
Snack: small apple

Reading: Knowledge Web

Monday

30 min elliptical
15 min bike

1 x 10 chest press
2 x 10 shoulder press
3 x 10 bicep curl
3 x 10 tricep extension

Reading: Knowledge Web

Breakfast: cereal + whole milk
Lunch, dinner: Udang mayo, telur balado, stir fried broccoli, peanuts
Snack: some stuff at weekly Rosary, cereal

Yet Another Week

Saturday
Yoga 1 hr

Thursday
Back to apt gym

The other elliptical 30 min
Bike 15 min
3 x 7 chest press
3 x 7 vertical row
3 x 10 bicep curl
3 x 10 tricep extension

Breakfast: 1 serving of Special K cereal and whole milk, orange + pineapple juice
Lunch: baked fish and stir-fried broccoli, 1/2 egg, white rice
Snack: 1 apple
Dinner: baked fish and stir-fried broccoli with white rice

Wednesday
Trying out the smaller gym at work:

Elliptical 15 min
Treadmill 15 min
Bike 15 min
3 x 10 abdominal crunch
3 x 10 leg extension
3 x 10 leg curl
3 x 10 chest press

Lunch: egg-white omellette, 2 slices whole grain wheat bread
Snack: 1 banana
Dinner: baked fish and stir-fried broccoli, 1/2 egg, white rice, orange + pineapple juice
Snack: 1 serving of Special K cereal

Tuesday
No work out today

Lunch: Pasta with turkey meatballs
Snack: 1/2 banana
Dinner: egg white omellete and bread and purple leaf lettuce
Snack: cereal

Monday

Elliptical 30 min
Bike 15 min

Breakfast: 2 servings of cereal and whole milk
Lunch: Panada, deep fried kimbop (2)
Snack: 1/2 Banana, Nastar
Dinner: Small serving of Soto
Snack: Lapis legit, nastar, panada (2)

Bad Xinda....