FATHINSN   70,523
SparkPoints
60,000-79,999 SparkPoints
 
 
FATHINSN's Recent Blog Entries

How I Fare So Far In Q1 2011

Sunday, February 13, 2011

My first quarter of year 2011's goals:
G#1: Do 2x strength training weekly = YES, I consistently doing it now emoticon

G#2: Get a good quality sleep at least 6hrs daily = I barely reach 6hrs, usually managed 5 hours emoticon

G#3: Eat fruit at least 5x weekly = I think this starting to be a routine, almost daily before dinner but still not sure, hehe

Anyhow, I think I'm progressing positively emoticon And I hope SP friends also doing great in this year!

  
  Member Comments About This Blog Post:

SUMMERSMILES1 2/16/2011 7:33PM

    emoticon

Have a great week.

Report Inappropriate Comment
JULIEANNCAN 2/13/2011 6:56PM

    emoticon You're doing great! Keep on working toward your goals! :)

Report Inappropriate Comment
RACINGSLUG 2/13/2011 9:23AM

    You are doing great! Strength training is so important, not only for weight loss but for your bone health. Sleep is important too, though... we often shortchange ourselves on sleep when it is often the healthiest thing we can do for ourselves. Don't stop trying!

Report Inappropriate Comment


Just Strength Today, No Sandwich

Saturday, February 12, 2011

Even though it was Saturday and I should have lots of time compare to workdays, I couldn't do my sandwich workout. Oh, well, at least I'm still consistent doing my strength workout twice weekly since last month emoticon

Coz of time constraint, I had to split my strength workout in two time - first, before helping out my mom in kitchen and prayer and second time, after prayer (then continue my tasks in the kitchen, hehe). What I did for today:
1. Warm up on elliptical 5 minutes
2. Strength training #1 4 minutes
- Alternating dumbbell bicep curls, 1 set of 20 reps with 3lb dumbbells
- Bridges, 1 set of 20 reps
- Crunches, 1 set of 20 reps
3. Cool down on elliptical 5 minutes
4. Stretching #1 2 minutes
***doing something else
5. Strength training #2 10 minutes
- Modified pushups, 1 set of 20 reps
- Lateral lunges, 1 set of 20 reps
- Plank, 1 set of 20 reps
- Dumbbell shrugs, 1 set of 20 reps
- Skater squats, 1 set of 20 reps
- Superman
6. Stretching #2 2 minutes

I knew that I had limited time - didn't want to keep my mom waiting forever, right? - so it was quite challenging to control my movements as usual, so tempted to rush through everything, throw away cautions on postures. Fortunately, I beat my panic self and went through everything just like I always did - well, maybe I did rush a bit on skater squats and lateral lunges but those two were too much fun to do slowly, felt like I was gliding (lunges) and did sumo on my mat, hehe.

  
  Member Comments About This Blog Post:

FEED_ME_SHOES 2/13/2011 6:45AM

    I know the feeling, i get frustated when i dont have much time for my workouts, and sometimes i end up skipping it altogether if im short on time, because i think 15 mins is not worth getting a decent workout in. When i feel this way i think of this quote:

'If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward.' - Martin Luther King Jr.



Report Inappropriate Comment
FATHINSN 2/13/2011 6:24AM

    Thanks, everyone! I actually wanted to end with the first part but I pushed myself to finished the rest of exercises, I had no excuse other than just being lazy if I didn't want to continue, hehe

Report Inappropriate Comment
JULIEANNCAN 2/12/2011 9:40PM

    emoticon You're doing awesome!!! :)

Report Inappropriate Comment
TERESAMARIE1959 2/12/2011 7:34PM

    Well done!

Report Inappropriate Comment
CARINAREADS 2/12/2011 2:39PM

    You did great, even if you had to split the workout in two! :-)

Report Inappropriate Comment
DOTTIEJANE1 2/12/2011 10:11AM

    Great job getting it in. Short on time but hay you got it. Job well done.Dottie

Report Inappropriate Comment
WEKIMER 2/12/2011 8:33AM

    Your sandwich workout sounds interesting. I had to stop by and see what it was. Great job even though you were short on time. kim

Report Inappropriate Comment


My Measurements In 2nd Week of Feb 2011

Friday, February 11, 2011

Just add two more areas to measure - under my bust and chest (or breasts, I guess, haha).
Comparing to the my previous measurements and today's, I think overall is OK but somehow my waist is increasing in inches emoticon

- Under bust = 27"
- Chest = 34"
- Waist = Prev 28", Now 29.5" (I blame this to my red flag, lots of bloated situation, haha)
- Below navel = Prev 35.5", Now 35"
- Hips = Prev 37.5", Current 38"
- Thigh = Prev 22", Current 22"

Total losses = -1.5 emoticon
So, I conclude that I better check my diet (maybe I was a little bit overeating when no one at home, hehe) and it's time to include cardio interval workout in my training plan (I've already have a plan and gonna start next week emoticon)

  
  Member Comments About This Blog Post:

JULIEANNCAN 2/12/2011 2:08AM

    I'm sorry that you're not happy with your measurements, but we all fluctuate from time to time and you're working hard! I think adding cardio would be good. Keep up the good work and your good attitude! emoticon

Report Inappropriate Comment


My Cardio Interval Plan

Friday, February 11, 2011

I haven't done cardio interval in a very long time or since I remember (haha, dunno when was that!). So, based on this article, High Intensity Interval Training, below is my plan:

1. Warm up 5 minutes
2. Interval (Wk 1 - 16, the original plan is 8 weeks but I make it double as I might do cardio interval only once weekly):
- Wk 1, 2: Repeat 2x =Work interval (max intensity) 1 min - Recovery interval 4 min
- Wk 3, 4: Repeat 3x=Work interval (max intensity) 1 min - Recovery interval 4 min
- Wk 5, 6: Repeat 4x =Work interval (max intensity) 1 min - Recovery interval 4 min
- Wk 7, 8: Repeat 2x =Work interval (max intensity) 1.5 min - Recovery interval 4 min
- Wk 9, 10: Repeat 3x=Work interval (max intensity) 1.5 min - Recovery interval 4 min
- Wk 11, 12: Repeat 4x =Work interval (max intensity) 1.5 min - Recovery interval 4 min
- Wk 13, 14: Repeat 3x =Work interval (max intensity) 2 min - Recovery interval 5 min
- Wk 15, 16: Repeat 4x =Work interval (max intensity) 2 min - Recovery interval 5 min
3. Cool down 5 minutes

The plan is easy to follow and if you're quite good with numbers, not a problem to remember the plan, hehe. Plan to start next week as this week I'm taking it easy because of my red flag!

  
  Member Comments About This Blog Post:

SUMMERSMILES1 2/11/2011 5:36PM

    emoticon

Report Inappropriate Comment
TIME2BLOOM4ME 2/11/2011 10:41AM

    emoticon

Report Inappropriate Comment


Tuesday Was A Fantastic Workout!

Thursday, February 10, 2011

It's been two days but I'm still so excited on my new discovery after my Tuesday's workout. As usual, I did my sandwich workout but instead of do my jumping rope before and after the strength training, I squeeze in jumping rope between 2 groups of full body toning exercises. I wasn't feeling too tired like previous workout days but more energized as if alternate strength and cardio preserving and further more, charging up my energy level! And I even did second set for each upper, core and lower body exercises, making it 1 sets for 6 exercises and 2 sets of 3 exercises. I was more relaxed and in control of my exercises movement, just aiming to do 20 reps for each exercises. So, here what I did on last Tuesday:
1. Warm up on elliptical 5 minutes
2. Strength training #1 9 minutes:
- 1 set of 20 reps alternating dumbbell biceps curls with 3lb dumbbell (I think by end of this month, I can increase my free weights!)
- 1 set of 20 reps bridges (I tried like what in my previous blog www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=3994234
)
- 1 set of 20 reps crunches (as slow as I can, steady movement and always make sure my lower back touched the floor all the time)
3. Jump rope #1 40x 2 minutes
4. Strength training #2 8 minutes
- 1 set of 20 reps modified pushups
- 1 set of 20 reps lateral lunges
- 1 set of 20 reps planks (on my hands, not on elbow, yay!)
5. Jump rope #2 2 minutes
6. Strength training #3 7 minutes
- 1 set of 20 reps dumbbell shrugs with 3lb dumbbells
- 1 set of 20 reps skater squats
- 1 set of 20 reps superman (dunno why they call this superman but must be nice to have very big fan blowing at me while I'm wearing big cape and doing this exercise, haha)
7. Jump rope #3 2 minutes
8. Strength training #4 7 minutes
- 1 set of 20 reps modified pushup (the second set!)
- 1 set of 20 reps lateral lunges (the second set!)
- 1 set of 20 reps crunches (the second set!)
9. Cool down on elliptical 5 minutes
10. Stretching 3 minutes (coz family kept calling me to eat dinner, had to cut short stretching, hehe)

This Saturday, I'm aiming to do this again, I felt so fantastic after doing this workout. I slept better AND woke up without the alarm the next morning!

  
  Member Comments About This Blog Post:

JULIEANNCAN 2/11/2011 2:40AM

    emoticon I'm glad it's working for you and making you feel good. :)

Report Inappropriate Comment
LEIGHMNICHOLLS 2/10/2011 6:08PM

    great job! Keep it up!

Report Inappropriate Comment
SUMMERSMILES1 2/10/2011 2:24PM

    emoticon

Report Inappropriate Comment


First Page  1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 Last Page