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
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!
1. Meals & water
- Freggies average 2 servings each day and average 2.5 litres water.
- Average 5.5hrs nightly
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).
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).
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.
- average 4.5 hours nightly
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.
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.
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
- 4.5 hours
2 minutes - Burpees 1 set of 13 reps.
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:
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.
1. Meals & water:
- 0 cup rice, 0.25 serving freggies (bananas) and 2.6 litres water
- 4 hours
- 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.
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