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My Workout Plan For Oct 10th to 16th (Summary) and 17th to 23rd, 2011 (Plan)

Monday, October 17, 2011

Dunno why I missed post this for my weekly plan, perhaps because I was so sad about couldn't jump temporary LOL Anyhow, it's nice to have longer rest time as it made me evaluate back what I've done in the past, did I do everything rushingly or smart way, what pros and cons of my workout routines, the outcome, etc etc.

So, what I planned for past week:
Mon, 10th = Rest
Tue, 11th = Cardio Walk/Jog 10 minutes and Upper Strength Training
Wed, 12th = Cardio Walk/Jog 10 minutes and Lower Strength Training
Thu, 13th = Cardio Walk/Jog 10 minutes and Core Strength Training
Fri, 14th = Rest or light jumping rope workout
Sat, 15th = Cardio Jump Rope and Whole Body Strength Training
Sun, 16th = Cardio Jump Rope and BodyRocker Workout

However, on Monday, I decided to take two weeks light & easy for my body, so that I can naturally rest and fixing my body, after I somehow accidentally sprained my left calf when I woke up and the condition worsen as I continue to use my legs for most of my exercises. So, I end up doing none lower body exercises, short workouts for upper and core. The weekends, instead of full body and BodyRockers, I changed to upper body and rest (as on Friday, started my monthly period, which means monthly cramp and nausea and skin problem, haha).

Ok, so here's my plan for Oct 17th to 23rd, a slight change to what I planned for this month:
Mon, 17th = Rest
Tue, 18th = Upper Strength Training
Wed, 19th = Very light Lower Strength Training (testing my legs, hehe)
Thu, 20th = Core Strength Training
Fri, 21st = Rest
Sat, 22nd = Upper Strength Training
Sun, 23rd = Core Strength Training

  
  Member Comments About This Blog Post:

MADMARE 10/19/2011 12:03PM

    Thank you for commenting on my blog.

Wow you are very organized about your fitness plan. That probably helps you keep on track. I just plan to go to the gym, do 20 min of eliptical machine for cardio, and what ever weight machines are not in use. :)

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Comment edited on: 10/19/2011 12:03:48 PM

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AHMARROSE 10/18/2011 9:34PM

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ARWEN555 10/17/2011 9:35AM

  Glad you are taking it easy!! Good to listen to your body, as this keeps you from making an injury worse!! emoticon

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Another 3 Days Updates - D14 to D16 Oct '11 (starting to like 3-days update, haha)

Monday, October 17, 2011

Day #14 to Day #16, Friday 14th to Sunday 16th October 2011

Another 3 days updates, I guess I wasn't in the mood to blog daily about my trackers, haha. Maybe it's best thing to do, tracking three days instead of daily? Or is it a sign of a lazy blogger? Anyhow, I also decided that instead of weekly measurements, I think I'll stick to taking my weight weekly and just once every fortnight for my measurements and waist-to-hip ratio. I think, despite of feeling happy seeing the inches reduction, I might going to be too obsess with the inches compare to scales!

Trackers result:
1. Meals & water
- Freggies average 2 servings each day and average 2.5 litres water.

2. Sleep
- Average 5.5hrs nightly

3. Exercise:
Day #14 = 3 minutes walk, 0.25 miles in the office. Another 3 minutes walking towards the shopping mall, about 0.25 miles and also 3 minutes walk back to the car, about 0.25 miles.

Day #15 = 5 minutes upper body workout of Hammer Curl with Twist with 5lbs dumbbells 1 set 10 reps, Overhead Triceps Extension with 5lbs dumbbells 1 set of 10 reps, Front/Lateral Raise with 5lbs dumbbells 1 set of 10 reps (this one is a new one and killing me, haha, and I just realized I've tried a new upper body exercise, a Twilight 100 days CULLEN challenge!), Modified Pushup 1 set of 10 reps. 1 minute stretches.

Day #16 = just relaxing my cramp-womb body, the second day of my monthly period (or third, if you consider starting to get it on Friday night is considered as first day, not first night).

  
  Member Comments About This Blog Post:

FEED_ME_SHOES 10/18/2011 2:10AM

    No i dont think you are a lazy blogger. Sometimes there can be nothing to blog about, so combining a few days worth of things to blog about is fine. Blog whenever you feel like it. Well done for being so consistent with your plan though.

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AHMARROSE 10/17/2011 10:42PM

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3 Days Updates - D11 to D13 Oct '11 :D

Friday, October 14, 2011

Day #11 to Day #13, Tuesday 11th to Thursday 13th October 2011

A very quick summary for past days since I didn't do any blogs because of my laptop problem (usually write blogs at the laptop, not office or dad's desktop).

Trackers result:
1. Meals & water:
- Rice 2 cups each day. Freggies 2 servings on Day #11 and 3 servings on Day #12 and Day #13. Water 2 litres each day.

2. Sleep:
- average 4.5 hours nightly

3. Exercise:
Day #11= Did 12 minutes of upper body strength training, Modified Pushups 2 sets of 15 reps, Diamond Pushups 2 sets of 15 reps, Triceps Pushups 2 sets of 15 reps, Reverse Plank 2 sets of 30s. 3 minutes stretches.

Day #12 = Did 10 minutes stretches (after 2 minutes whole body warm up, swinging my arms while marching). 13 minutes walk around the office, 0.5 miles, thanks to the need to stock up my stationary but instead of going straight, I went triple the distance, haha.

Day #13 = total 17 minutes of core and strength training, Crunches 2 sets of 15 reps, Crunches with Twist 2 sets of 15 reps, Double Crunches 2 sets of 15 reps, Leg Raise Crunches 2 sets of 15 reps, Superman 1 set of 40s, Scissors 1 set of 15 reps, Single Leg Stretch 1 set of 15 reps. 4 minutes walk in the office, 0.25 miles. 4 minutes stretches after core and abs strength training.

  
  Member Comments About This Blog Post:

AHMARROSE 10/16/2011 9:44PM

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FEED_ME_SHOES 10/14/2011 2:03AM

    I agree with Vyv. You are doing great. I have issues with sleeping too, most nights i dont get more than 4 hours which really affects my workouts, how do you get by? Do you have a nap throughout the day, a lot of caffeine?

Also whats up with your laptop? My laptop crashed the other week and i have been using the desktop pc at home ugh so frustating.

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VYVIENN 10/14/2011 12:57AM

    Fathin, I have to tell you, it amazes me that you can continue your workouts while doing your payback fasting and getting so little sleep! My hat's off to you. I'd probably just curl up and try to catch some zzzzzs...

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D#10 Oct '11 - Continue My Payback Fasting

Tuesday, October 11, 2011

Day #10, Monday 10th October 2011

Back to work, back to finishing my payback fasts from Ramadhan. And my tiredness was still actively running after me while I'm trying to crawl away, haha. At night, I was hoping for an early night but dunno why, I just too wire-up to sleep early.

Trackers result:
1. Meals & water:
- 0 cup rice (it was a homemade prawn currypuffs and doughnuts day and nights!), 0.75 serving freggies (oranges) and 2 litres water

2. Sleep:
- 4.5 hours

3. Exercises:
- Mid-afternoon:
2 minutes - Burpees 1 set of 13 reps.

  
  Member Comments About This Blog Post:

AHMARROSE 10/13/2011 9:44PM

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FATHINSN 10/12/2011 9:37AM

    Still trying to get good postures so did it so slow, haha

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RUNNER4LIFE08 10/12/2011 9:09AM

    Burpees are killers! Great job!

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VYVIENN 10/12/2011 1:29AM

    Great going on the burpees!!! Still hate the little buggers, no matter how awesome they are. Luckily, no burpees in P90X, hehe!

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D#09 Oct '11 - BodyRock Wow Booty!

Monday, October 10, 2011

Day #09, Sunday 9th October 2011

I decided to start with once weekly BodyRock workou and there are a, lot of workouts to try, WooHoo! My first BodyRock workout in October was Wow Booty - by that name, I guessed it focus more to lower body :D At first, when I started Part 1 of the workout, I thought I can do this easily, barely break any sweat. But more into the workout, into Part 2 and lastly Part 3, I ended up trying to catch my breath, sweat kept pouring even though I've completed, haha. For more details on the workout, go to this link:
www.bodyrock.tv/2011/10/05/todays-wo
rkout/


Oh, and I also surprised myself by not napping in the afternoon like I always do during weekends - perhaps because I already had my nap in morning, haha.

Trackers result:
1. Meals & water:
- 0 cup rice, 0.25 serving freggies (bananas) and 2.6 litres water

2. Sleep:
- 4 hours

3. Exercises:
- Afternoon - Wow Booty! workout:
Part 1 - 4 minutes, 16 sets intervals of 10s max effort High Knees Jog and 5s rest, drop down on my belly.

Part 2 - 10 minutes, 30 sets of Sandbag Full Body Exercises (I used 5lbs dumbbells instead). It actually was 15 sets at each side.

Part 3 - 4 minutes, 16 sets intervals of 10s max effort High Knees Jog and 5s rest, drop down on my belly.

4 minutes stretches.

  
  Member Comments About This Blog Post:

AHMARROSE 10/10/2011 8:45PM

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FEED_ME_SHOES 10/10/2011 2:00PM

    You are going to have a sore booty tomorrow! Way to go on getting a workout done with only 4 hours sleep. Those days are a struggle for me.

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