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FATHINSN's Recent Blog Entries
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Tuesday, July 24, 2012
I've joined another challenge so I have a little update for my milestones:
Those in green cells are what I've reached my goals before or by the datelines and those in red cells are the dates that coming soon and I need to reach my goals by those dates *pressure, lots of pressure LOL
Actually, only one that has no specific goal - inches - as I'm not sure what to aim for inches but I still put the date as my measurement dates, 1st Saturday for every month :D
These are my milestones:
1. Weight & Inches
- 55 kg by 18th August 2012
- 53kg by 31st December 2012
- 1st Saturday for inches measurements: 1st July, 5th August, 2nd September, 7th October, 4th November and 2nd December 2012
2. Jump Rope, Monthly
- 5500 jumps before or by 30th June 2012
- 4000 jumps before or by 31st July 2012
- 4000 jumps before or by 31st August 2012
- 4500 jumps before or by 30th September 2012
- 5000 jumps before or by 31st October 2012
- 6000 jumps before or by 30th November 2012
- 7000 jumps before or by 31st December 2012
3. Jump Rope, 29K total jumps before 29th birthday (inspired by MFLYNN8), 4th June to 23rd December 2012 so every week, my goal is to jump at least 1000:
- 29000 jumps before or by 23rd December 2012
4. Ramadhan Walk Challenge, 23rd July to 17th August 2012 so daily, my aim is to walk at least 5000 steps (workdays only).
- 400000 steps before or by 17th August 2012
(main purpose is to see how often I can get off from chair in workdays and if under 5000 that means I'm stuck too long!)
5. 100 Days Wedding Challenge - Cardio & Strength Minutes (inspired by a plan by ANH102712/Andrea), 4th June to 27th October 2012
- 1st 25 days 19/July - 12Aug = Cardio 125 + Strength 125
- 2nd 25 days 13/Aug - 6/Sep = Cardio 175 + Strength 175
- 3rd 25 days 7/Sep - 1/Oct = Cardio 250 + Strength 250
- 4th 25 days 2/Oct - 27/Oct = Cardio 300 + Strength 300
(Andrea came up with this challenge for her wedding, I tagged along)
Thursday, July 12, 2012
Back from my department's Away Day and just in case anyone curious, it's Wells department - sometimes it's funny to see reaction of non oil-gas people coz it do sounds weird when I said I'm working in Wells, haha. Anyhow, it was a great, fantastic, mind-blowing day! Roughly, there were three sessions - morning was discussion related to work, afternoon was the sport activities and night, BBQ dinner (which we didn't do ourselves but the resort did all the BBQ, we just picked and ate, hehe). Morning and night, not too much to tell, I guess it was almost similar to any kind of activities of work-related and functions that I attended. But the afternoon part was the fun team activities! We did team building and obstacles.
Obstacles were running in-out tires that set on ground, climbed 7ft wall, crawling under mosquitoes-netting-like material (no barb wires), swinging from one to another across a pit (no rain so no water), climbed down a 12ft wall, climbed up and down a tires-hill and lastly, crawling under half rubber-like pipe. I did the climbing 7ft wall and tires wall and others. I wanted to try others but we agreed to let the guys do everything to finish faster and I only had the my t-shirt from morning to night, haha (there were five guys, three girls but most of time, only two girls as one couldn't do too much because of her health).
The team-building activities in the afternoon, there were three. I can't recall the full name so I just use what I remember, hehe. First, spider where we need to go through "web" of strings without touching the strings, whether with our hands, clothes, hair (my case, head scarves) and whatever that connected to our body. Four guys crawled on the hole at the bottom, one had to go through assisted in the middle hole because there wasn't any hole left for bottom (we only can use holes at the bottom and top once and middle holes can be used anytime). Us girls (only two of us) were also carried into the middle hole by those guys, like pushing a pencil through a rubber band. We tried 3 times with the other girl - 1st, her hair touched the string, 2nd, her hand were flying around, touched the string and 3rd, finally able to get through. Me, one try and I was focusing hard to keep still (thanks, Pilate, for helping me control my body!) and I barely able feel all those hands helping me to go through, no touching the important "parts", phew!
2nd team building activities, barrel where half of the team were moving together on top of the three barrels and the other half helped to move the barrels, forth and back. Going forth will be the 1st half of the team on the barrels then we switched so that 2nd half on top and other half moved the barrels. I was on the 1st half, I thought I would be partners with the other girl. But somehow I ended up with my ex-team colleague (ex coz our team has disbanded once the operation completed), I was relief that I got her because he was a strong-looking guy (I confess that I sometimes ogled at his bare arms and legs as he wore sleeveless shirt and shorts and he looks strong enough to carry me, hehe). Compare to the other guy who also on 1st half and I dunno if together with the shorter, slimmer girl (she probably less 50kg while I'm 58kg, less 3" than my height 5ft 2") we can balance together. I did feel guilty that I had to stand as close as possible with my partner on one barrel, holding his arms AND enjoyed it a bit, it's not something I'm used to do - I usually avoid touching other guys other than my dad, uncles by blood, grandpa and brother.
Third team building, toxic where we need to carry a container contained small balls (toxic) with long ropes. Those ropes were "couples", one couple is actually one rope that went through two holes so that each end made two ropes. One person by another, we need to release half of ropes that we hold. Say, one holds one couple rope, so when it's time to release, let go one end and quickly pull the other end so that the end that released not touching the ground. Oh, did I tell you that those ropes and the container can't touch the ground? So, after taking quite a long time to understand the game (we at first didn't understand the instruction, haha), we able to move the container and poured out the "toxic" into a pail, we managed to get almost everything, yay! According to the instructor, some team lost all balls to the ground so we did quite good :D
Oh, I forgot, there was another activity that I couldn't wait - boating! We competed with other team, in a boat of 4 people. The rule was half of the team rowed forth and back then switched the 2nd half. This time I was the 2nd half, I volunteered to be with the other guys and the other two girls be in same team so it was 1st half with 2 girls + 2 guys and 2nd half with 3 guys and 1 girl (me). I thought it was best for the girls to stick together as those girls are smaller than me (less than 50kg, maybe less than 5ft while I'm nearly 60kg and 5ft 2"). Not that I felt I'm fatter but logically, I thought those girls should be together in a team to be more balance :D It was so much fun rowing the boat, even though my arms felt like nearly out from sockets and I was a bit afraid of falling in the lake!
Tonight, it will be deep sleep, to get enough recover from those fantastic, sweaty activities and tomorrow (Friday), need to go to office, hope I will not falling asleep, haha. And I also hope that I will not lose my voice as I did lots of shouting, cheering for my team and other people. It was very, very loud shout and I've never done this voice level since I left school about 13 years ago! I guess I still have the loud voice, yay!
Tuesday, July 10, 2012
It was fasting day and instead of back to sleep after my Subuh prayer, I forced myself to take shower (hot, though, hehe) and arrived very early at the office so I went home early, WooHoo! And I got the shaded parking area, yay! Oh, I also made a little experiment, to see how many Quickies and steps I can get during fasting day. I got 9 Quickies (more in the morning, just two in afternoon) and 5869 (my goal is at least 5000 steps on fasting days, half than recommended steps).
 Water = 2 litres
 Meals:
- Pre-fast meal/Breakfast:
+ 1 cup of 0% fat yoghurt mango+peach flavour with 21 raisins poured into yoghurt (saved time eating, hehe)
+ 1 cup of oat with milk and sugar (that's the only way I know how to eat oat)
- Lunch:
+ No lunch because of fasting
- Dinner:
+ 3 dates
+ 3 slices of mango
+ 1 glass of grenadine syrup drink
+ 1 1/2 cup of white rice
+ 2 cups of stir-fry mustard green
+ 2 cups of fish curry (narrow-barred Spanish mackerel or in Malay, tenggiri batang)
- Night snack
+ 1/2 cup of pudding with cream sauce (I think it's bread pudding but not sure)
+ 1/2 cup of mini chicken pizza
 Sleep: 2 hours in the living room then continue 6 more hours in bedroom. I should gave in to the temptation to sleep early instead of started in the living room first then the bedroom.
 Exercise:
- Morning #1 1-minute
+ Woodchop with Stability Ball (Left), 7 reps
+ Woodchop with Stability Ball (Right), 10 reps
- Morning #2 1-minute
+ Walk, 0.1 km/0.06 miles
- Morning #3 2-minute
+ Ropeless Jump Rope, 3 x 20s (Normal 40, Side-to-Side 60, Forward Backward 60)
+ 30s cool down
+ 30s stretches
- Morning #4 1-minute
+ Seated Calves Raises, 10 reps
+ Seated Alternate Calf Raises, 10 reps
- Morning #5 1-minute
+ Seated Forward Raise with Stability Ball, 15 reps
- Morning #6 1-minute
+ Walk, 0.1 km/0.06 miles
- Morning #7 1-minute
+ Walk, 0.1 km/0.06 miles
- Afternoon #1 1-minute
+ Overhead Raise with Stability Ball, 10 reps
+ Forward Raise with Stability Ball, 10 reps
- Afternoon #2 2-minute
+ Jump rope, 4 sets of 20s jumps/10s rest (Normal 40, Reverse 40, Normal 70, Reverse 40)
Monday, July 09, 2012
Battling my cats to give them medicines, I wonder if that can be tracked as exercises LOL And I almost spend the day with wearing sport clothes, easier for me to jump directly into exercises :D
Water = 2 litres
Meals:
- Breakfast:
+ 2 bananas
+ 1 cup of 0% fat yoghurt mango+peach flavour
+ 1 piece of Roti Canai Telur with curry (it might be beef or chicken but there was no meat seen) (Roti Canai Telur in english, I guess it's egg flying bread or egg plate bread? LOL)
+ 1 cup of hot tea, sugar no milk
- Morning snack:
+ 1 Nestle Trophy, chocolate ice-cream on stick covered with hard chocolate and pieces of almond
+ 1 small piece of ginger cake with coconut shaving, I suspect it also had some coffee, quite bitter than normal ginger cake (1 piece = 1 tbls)
- Lunch:
+ 1 1/2 cup of white rice
+ 1 piece of fried chicken
+ 1 cup of pineapple curry
+ 1 fried egg with big onion slices
+ 1 glass of grenadine syrup drink
Afternoon snack
+ 3 piece of Cekodok (mashed banana mix with flour and sugar then fried them, 1 piece is about 1/2 tbls)
+ 1 cup of hot tea, sugar no milk
+ 1 glass of grenadine syrup drink (leftover from lunch, whyever I made a jug instead of just glasses)
- Dinner:
+ 1 1/2 cup of mango slices
+ 9 homemade doughnuts (1 doughnut size = 2" diameter, 0.5" height)
+ 1 cup of hot tea, sugar no milk
Sleep: 4 1/2 hours, was planning to sleep earlier but too caught up with updating things in the internet (also because it was 1st time facing the computer on that day)
Exercise:
- Morning 7-minute
+ 1-min warm up with first, 30s of alternating sides of reaching arm and opposite leg forward then 30s of alternating sides of reaching arm and opposite leg out to the side
+ 9 sets of 30s jump rope/10s rest (I alternate ironing clothes and jump rope)
*** Normal = 65
*** Side-to-Side = 80
*** Forward Backward = 75
*** Normal = 65
*** Scissors = 105
*** Jacks = 75
*** Reverse = 50
*** Reverse Side-to-Side = 30
*** Reverse Forward Backward = 20
- Afternoon #1 8-minute
+ 3 sets of 30s jump rope/10s rest
*** Reverse = 40
*** Reverse Scissors = 20
*** Reverse Jacks = 15
+ 6 sets of 20s jump rope
*** Normal = 45
*** Side-to-side = 50
*** Forward Backward = 40
*** Normal = 45
*** Scissors = 50
*** Jacks = 50
+ 2-min cool down
+ 2-min stretches
- Afternoon #2 25-minute
+ 1-min Jump Rope Normal 160
+ Circuit training, jump rope and leg strength training, 2 sets
Set #1
*** Bvlgarian Split Squat, 5lbs dumbbells, 10 reps
*** One-leg Romanian Deadlift, 5lbs dumbbells, 10 reps
*** Sumo Squat, 5lbs dumbbells, 10 reps
(3 exercises = 4:15)
*** 3 x 20s Jump Rope = Normal 40 + Side-to-Side 60 + Forward Backward 55
*** Reverse Lunge, 5lbs dumbbells, 10 reps
*** Side Step Up, 5lbs dumbbells, 10 reps
(2 exercises = 3:00)
*** 3 x 20s Jump Rope = Normal 40 + Scissors 60 + Jacks 60
1-minute rest
Set #2
*** Bvlgarian Split Squat, 5lbs dumbbells, 10 reps
*** One-leg Romanian Deadlift, 5lbs dumbbells, 10 reps
*** Sumo Squat, 5lbs dumbbells, 10 reps
(3 exercises = 3:20)
*** 3 x 20s Jump Rope = Normal 40 + Side-to-Side 60 + Forward Backward 60
*** Reverse Lunge, 5lbs dumbbells, 10 reps
*** Side Step Up, 5lbs dumbbells, 10 reps
(2 exercises = 2:47)
*** 3 x 20s Jump Rope = Normal 40 + Scissors 45 + Jacks 60
+ 2-min cool down
+ 2-min stretches
(I just add on round up total minute to 25-minute for easier tracking in SparkPeople)
******* I changed the blog title, I didn't realized it was 6th instead of the correct date, 8th, LOL
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