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FATHINSN's Recent Blog Entries
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Saturday, January 07, 2012
I think I got slight headache because of trying to stay awake today. Feel so sleepy, keep yawning several times and typo while typing. Hmm, must be because of what I did at work on Friday - hauling off/shuffling heavy boxes (don't think I'm strong enough to carry boxes with heavy folders in them!). And doing this with high heels apparently not a good idea, I should at least remove the shoes first to get better stand or grip or whatever connection to the floor. Oh, well, good thing this is not a frequent, a routine :D
Today, Saturday, January 7th, I did jump rope, part to gain a bit of strength, part of to fight off the tiredness to take over myself completely. I can't believe that I slept about 9 hours on night before and before that, I already had 3 hours sleeping on the floor with only a sofa pillow in the living room. So after a quick shower (how did I managed to sleep with my work clothes!!), get back to sleep in bedroom and next thing I knew, my mom called me to fix the tv! I must be very tired and someone suggested that I might be under weather, which I can connect to the current season of raining which I get quite frequent lately, no umbrella or any kind of protection whenever I'm out facing the rain, hmm
I did jump rope for Jump Rope Challenge Team's Monthly Challenge January 2012:
- Jump style: Side-to-side
- Time:08 minutes 15s (0:03:02 + 0:03:27 + 0:01:46)
- Reps: 500 (2 rounds of 50+40+20+20+20+50 and 1 round of 40+20+40)
Total minutes: 12 minutes 2s ~ 12 minutes
08 minutes 15s = Jump Rope
01 minutes 30s = Cool down
02 minutes 17s = Stretches
***************************
For tracking my January 2012 jump rope goal:
Total jumps = 500 jumps in total 12 minutes 2s
Goal = 10K
Previous total = 710
Current total = 710 + 500 = 1210
Jumps to reach my goal = 10000 - 1210 = 8790
***************************
Oh, and I finally took my progress picture, it's my first, so I guess it's my before picture, taken on tonight, after the workout and dinner. And no, not going to share with public, it's for private only but one thing I can say is I think mirrors everywhere have lied to me - I feel pretty good with myself on the mirror but after looking at the pictures, I was so horrified! When did I get those flabby areas at my abs and my arm looks so shapeless! Urgh, I guess this what we call Ugly Truth!
Thursday, January 05, 2012
Another day of so sleepy after returning from work and felt slightly feverish, maybe because of keep getting rain on cold nights, nights when I throw the used cat litter out? Nearly gave up and didn't want to do Day 2 but somehow I found my inner strenght, hehe.
For Day 2 of 30 Days Challenge from BodyRock, I posted my results in the team's message board, comparing mine with others (trying to get less embrassed with my own, haha):
www.sparkpeople.com/myspark/team_mes
sageboard_thread.asp?board=18287x46952
x45805347
There are also blogs from others in the team message board, it's all wow moments for me when reading theirs :D
www.sparkpeople.com/myspark/team_mes
sageboard_thread.asp?board=0x46952x458
05755&src=email
Here's my result for Day 2:
www.bodyrock.tv/2012/01/03/day-2-of-
our-30-day-challenge-good-feeling-work
out/
Workout Breakdown:
- Workout Type: Cardio
- Equipment: A pair of 3lbs dumbbells (don't have a sandbag)
- Time: 12 Minutes (Timer 12 rounds of 50/10 but my phone can support 10 intervals only so I use 3 x 4 rounds of 50/10)
- Exercises: 12
#1 10 x High Knees & 10 x Mountain Climbers: 4 sets
#2 2 x Squat Jumps & 2 x Push-ups & 1 x Tuck Jumps: 5 sets
#3 Center to Elbow Jump (L&R) & 2 x leg jumps: 8 sets
#4 Pushup + Press (a pair of 3lbs dumbbells) then Squat + Press (a pair of 3lbs dumbbells): 4 sets
#5 Tuck Jumps x 5 & ½ Burpee & squat hold x 5: 3 sets & Tuck Jumps x 5
#6 Spider Knee (Modified) Push up & Straight Leg Push Up (alternate legs): 12 sets
#7 Switch Lunge & Press: 12 sets
#8 Side Lunge x 2 & L & R Side Punch & 2 Tuck Jumps: 4 sets + 1 x L & R Side Punch
#9 10 x Squat (a pair of 3lbs dumbbells) & 10 x Squat Jumps: 1 set + 5 x Squat
#10 Elbow to Knee jumps 10 x each side: 1 set (10 right then 10 left) + 10 x right side
#11 Wide leg jumps & Push up: 13
#12 Speed run: 120 (already slowing down in about 30s after I started, hehe)
***************************
After a bit of rest, wiping off lots of sweat (I swear that when I did exercises on my back, sweat dripping into my ears!), I continued this day's workout with jump rope:
- Jump style: Side-to-side
- Time: 5 minutes 19s (00:01:46 + 00:01:40 + 00:01:53)
- Reps: 210
Ended with cool down 3 minutes 6s and stretches 04 minutes 31s
***************************
Total minutes: 24 minutes 56s ~ 25 minutes
12 minutes = BodyRock Day 2 of 30 Day Challenge
5 minutes 19s = Jump Rope
3 minutes 6s = Cool down
4 minutes 31s = Stretches
***************************
For tracking my January 2012 jump rope goal:
Total jumps = 210 jumps in total 5 minutes 19s
Goal = 10K
Previous total = 500
Current total = 500 + 210= 710
Jumps to reach my goal = 10000 - 710 = 9290
*** Edited the link to Day 2 workout, before this I posted the link to Day 3, hehe
Wednesday, January 04, 2012
New challenge from BodyRock website and SP team, WooHoo!
I think I'm getting addicted with BodyRock, hope this will affect positively with other aspects in my life :D
The new challenge from BodyRock is called 30 Day Challenge. So far, there's two workouts from the BodyRock website, started with Fit Test to see your fitness level. To my dearest friends who read this, you can browse through those workouts here:
www.bodyrock.tv/
You can also join the SP team challenge for this, comparing results with others, get motivated and be competitive :D See here for the team challenge's rules and blog links that members posted:
Rules:
www.sparkpeople.com/myspark/team_mes
sageboard_thread.asp?board=0x46952x458
05722
Members blogs: www.sparkpeople.com/myspark/team_mes
sageboard_thread.asp?board=0x46952x458
05755
***************************
Here's what I did for Day 1 of 30 Days Challenge:
www.bodyrock.tv/2012/01/02/day-1-of-
our-30-day-challenge-fit-test/
Workout Breakdown:
- Workout Type: Fitness Test
- Equipment: None
- Time: 7 Minutes (Timer 7 rounds of 50/10)
- Exercises: 7
# Squat Jump = 19
# Push Ups = 15 ( I did Modified Pushup)
# Burpees = 11
# High Knees = 80
# Switch Lunges = 26
# Tuck Jumps = 12
# Straight Abs = 15 (only managed to rise up about quarter sit-up, haha)
***************************
After a short rest, I did jump rope (for Jump Rope Challenge Team's Monthly Challenge January 2012, what a mouthful!):
- Jump style: Side-to-side
- Time: 5 minutes 41s (00:00:36 + 00:00:40 + 00:02:23 +00:00:39 + 00:00:37 + 00:00:46)
- Reps: 500 (60x + 60x + 3 sets of 60x + 60x + 60x + 80x)
Then abs exercises that I got from a MagBook, published by a men fitness magazine:
- Time: 5 minutes 41s
- Exercises: 2 (do exercises back-to-back for 1 set, rest, repeat back-to-back)
# Crunches = 2 sets of 10 reps
# Crossover Twist Crunch = 2 sets of 10 reps
Ended with stretches (forgot to properly cool down) 2 minutes 37s
***************************
Total minutes: 20 minutes
7 minutes = BodyRock Day 1 of 30 Day Challenge
5 minutes 41s = Jump Rope Monthly Challenge January 2012
5 minutes 41s = Abs exercises
2 minutes 37s = Cool down and stretches
***************************
For tracking my January 2012 jump rope goal:
Total jumps = 500 jumps in total 5 minutes 41s
Goal = 10K
Previous total = 0
Current total = 0 + 500 = 500
Jumps to reach my goal = 10000 - 500 = 9500
Monday, January 02, 2012
 Spiritual:
01. Fast on Monday, Thursday and other recommended voluntary fasting days (except when unable)
02. Al-Quran one page daily (except when unable)
03. Continously do Qiamullail every night (or very early morning, depends on how you define 4am)
04. Less hate & fear towards people
 Physical:
05. 24% body fat or less
06. 28" waist
07. 34" under navel
08. 36" butt
09. Good facial basic care - cleanser+toner+moisturizer day & night
10. Weekly facial scrub and mask
11. Get healthy, long hair - preferably past my chest!
12. Eye & dental check at least once
 Exercise:
13. Increase free weight to 10lbs per dumbbell
14. 10000 jumps per month
 Meals:
15. 3 litres water daily (except on fasting day)
16. Write recipes learn from Mom
 Finance:
17. No magazine whole year (unless after three restrains, I still can't resist!)
18. 6 hours sleep for 30 days straight
19. Consistent amount for saving per month
20. Save money for new laptop or smart phone - different than monthly saving
 House (cat coz the first creature greets me at home after work, hehe):
21. Ironing basket is cleared every weekend
22, Volunteer more with household chores
23. Learn sewing with machine
24. Get rid of old clothes that I've never wear more than 3 years
25. Keep a more organized bedroom
 Work:
26. Less personal internet usage in the office
27. Get more challenges for career, out of comfort zone
28. Learn one European language
Hmm, it seems that I'm too obsessed with my appearance, there are lots in Physical category! Anyhow, this is a tidier list, the one that I had before was written when I had thoughts at random places about what I want to achieve before my 29th birthday, the items are scattered, hehe
Friday, December 30, 2011
Finally, after failed attempts to do the whole routine and 1 day rest (Thursday was fasting), I did the workout tonight and with double-effort compare to Dec 27th and 28th, the days when I had to do parts of the workouts on different days. And because I tried harder, my legs and arms felt like jelly afterward and that with just a pair of 3lbs dumbbells, not a 30lbs sandbag!
Day 9 - 12, Friday 30th December 2011:
www.bodyrock.tv/2011/12/25/merry-chr
istmas-routines-9-12-of-the-12-workout
s-of-christmas/
#1 2-minute warm up with high-knee jog, 125x (wish I know how-to with jump rope!)
#2 4-minute Weighted:
Sandbag Squat Jacks (with a pair of 3lbs dumbbells): 56
Push ups with knees (I did modified pushup with knees): 11
Alternating weighted squats (with a pair of 3lbs dumbbells): 17
Forward Lunge and Press (with a pair of 3lbs dumbbells): 18
#3 4-minute Dip Station (unfortunately, no Dip Station so had to do alternatives):
Press up and knee tuck (did modified pushup and double-crunch): 5
Tuck and Pull Up (did double-crunch and Fly (without dumbbells)): 19
Dip and V Raise (did Triceps Dips Split): 10
Reverse Push up (did Row with a pair of 3lbs dumbbells): 18
#4 4-minute Body Weight:
Push up with Bunny Hop: 6.5 (the half was modified pushup)
Step Up and Knee Raise - Left: 19
Push up and Bunny Hop: 8
Step Up and Knee Raise - Right: 25
#5 9-minute Abs & Legs Bonus:
Circle Abs: 10
Side Crunch - Left: 8
Side Crunch - Right: 11
Side leg raise and knee tuck - Left: 50 - 2 minutes 59s, round up to 3 minutes
Side leg raise and knee tuck - Right: 50 - 2 minutes 44s, round up to 3 minutes
#6 3-minute cool down and 3-minute stretches
Total minutes: 29 minutes
2 minutes = High-knee march
4 minutes = Weighted Workout
4 minutes = Dip Station Workout
4 minutes = Body Weight Workout
9 minutes = Abs & Legs Bonus Workout
6 minutes = Cool down and stretches
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