WHAT DIANE'S WANT TO ACHIEVE??

Wish me luck!!
Come and join me too!!

2nd Month Progress (Fitness Model Challenge)

Hohoho...nampaknyew xbrape banyak perubahan untuk bulan ke-2 challenge ni....
Adoiii~ dah cakap...klo takat 3bulan nak transform jadi Fitness Model??
Memang payah arrrr~ lainlah klo I ni full time keje fitness....
Klo takat part time macam ni, extendlah lagi 3-6bulan jawabnyew...
hahahahaha...

Btw, here's my latest measurement & health check up:

Mon, 5/5/12 - Underarms (28cm left) (28cm right)

                        - Upper Abs (74cm)

                        - Waist (67cm)

                        - Lower Abs (81cm)

                        - Hips (85cm)

                        - Bottom (90cm)

                        - Thigh (54cm left) (54cm right)

                        - Calves (36cm left) (36cm right)

                        - Wrist (14cm left) (14cm right)

Weight: 52.2 kg

Fat Mass Percentage : 24.90 %

TINGGAL SEBULAN LEBIH JEW LAAGIIIIIIII~~~

Getting closer~~

SATURDAY, 14TH APRIL 2012...
WEIGHT = 53KG     BODY FAT = 24%

(still need to work it more!!!)

FITNESS MODEL CHALLENGE DAY 13 (CARDIO DAY)

Wahhhhh!!! Bahagianyew...Arini public holiday...Happy dapat buat morning workout...Actually i lebih suke buat morning workout daripada evening workout...Why?? Sebab morning more energetic & fresh...Kalo dh evening, energy level dah low sikit.... huhuhu...So, for todays workout, i buat CARDIO DAY... disebabkan badan i ditahap bloated (maybe sebab banyak air dalam badan) so i kne buat cardio lebih sikit beberape arini... Nak tawu berat i brape time bloated mcm ni?? 53kg daripada 52kg...naik sekilo & my coach cakap dont worry...memang ade mase2 badan akan bloated kejap...yang penting kita tawu solution...Mengelabah jugak biler i tengok dah naek sekilo, tapi i confident naek sekilo tu bukan lemak i...My bodyfat still dalam average 24%...Haisyh, nak dapatkan 12% tu lame lagi, jauh perjalanan lagi....Perlu banyak usaha untuk meltkan semua fats dalam badan, so kne SACRIFIES in your diet & workout regiments...NO PAIN NO GAIN KAN??

FITNESS MODEL CHALLENGE DAY 13 (CARDIO DAY)

Wednesday, 11/4/2012

1) Strecthing....

2) Warning Up: Jumprope (100reps x 4sets)

3) Stretching more...

4) Cardio Strength Circuit (3sets - Non Stop!!)

- 30 Jumping Jacks

- 5 Push ups
- 25 High Knees

- 7 Burpees

- 10 Inclined Bench Crunches

- 7 Squats

- 5 Push ups

- 10 Inclined Bench Crunches

- 5 Push ups

- 7 Squats

- 30 Jumping Jacks

- 1 mins Wall Sit

- 5 Push ups

- 25 High Knees

*Rest 2-3min

5) Wood Chopper (hold 2kg dumbell) 10reps x 3sets

6) Power Clean (barbell with 5kg plates side by side) 10reps x 3sets

7) Walking Lunges (hold 5kg dumbell side by side) 10reps x 3sets

*Rest 2-3mins

8) Obliques Crunches (on exercise ball holding 2.5kg plate) 10reps x 3sets

9) Swiss Ball Jackknife 10reps x 3sets

10) Plank 40secs x 3sets

11) Side Planks 40secs x 3sets

* Rest 2-3mins

12) Bodyweight Complexes (2sets - Non-Stop!!)
- Speed Squats 20 reps
- Push ups 10 reps

- Hill Climber (with ball) 20 reps

- Alternating Lunges 10 each leg

* Rest 1mins

13) Elliptical 20mins level 12

DONE!!
Cooling down & streching....

Yeaayyyy!!! KAMOOO HEBBAAATTTTT!!!!
Trylah my Cardio Day Workout ni...Sure u guys mandi peluh...even baju & towel workout i pon kena perah sampai kering before masuk dalam plastic bag..huhuhu...

Lepas jew u guys abes cardio day ni, u guys will rase more refreshing & happy!! huhu..entahlah, tu yang i rase...ok, wait for more of my training regiments...

MALAM NI MERONGGENG!!!!
LADIES NITE OUT!!!!
WUUHUUUUU!!!!!

I WISH U GIRLS PON BOLEYH JOIN MY GIRLS NITE OUT!!!

XOXO

Diane

Complexes Training

 Arini I mereportkan Saturday Training I kat u olls... Arini I buat Complexes Training atas suggestion dari sifu Shahril Rahman..die adelah trainer kat gym die area selangor...So, sedikit info yang I ambek dari die... ni blog die klo u all nk tengok... 


http://thestrongpage.blogspot.com/

Apa itu complexes?

Complexes adalah satu siri exercise yang dilakukan secara terus menerus, dimana apabila selesai membuat satu exercise, sambung ke exercise yang lain tanpa meletakkan barbell atau apa jua bebanan kebawah, sehingga selesai kesemua exercise itu.

Apa faedah complexes ni?

·         Menambah training volume

·         Menambahkan strength endurance

·         Menambah pembakaran kalori

·         Take advantage daripada effek EPOC (Excess Post-Exercise Oxygen Consumption)

·         Menambahkan kapasiti kerja dan juga overall conditioning.

Dengan complexes juga,

·         Tiada risiko hilang otot

·         Tak boring macam buat cardio di cardio machine.

Jadi bila nak menggunakan complexes ni?

·         Menggantikan cardio yang memboringkan.

·         Conditioning untuk sukan

·         Sebagai hari ‘bonus’ untuk exercise apabila korang terasa gatal nak ke gym walaupun hari tu hari off day korang (OCD anyone?)

·         Sebagai finisher apabila korang selesai korang punya normal workout.

**WARNING: Buat takat mane korang mampu...Ikut fitness level u oll..

Ok, I start dengan buat:

Warming up: - Jumprope (100rep, 3set)

Then Stretching jap...Pas stretching i buat 10mins circuit...
1) Dumbell Uplift (3kg, 10rep)
 2) Mount Climber (15rep)

 3) Speed Squating using exercise band

*dalam 10min tu, try to buat seberapa banyak set yang larat..push sikit dri tu!! jangan ngada2 tuk berenti setakat set 2..

Maka bermulalah Complexes Training i...

Barbell Complexes( pakai olympic bar tu)

**semua buat 10 rep, 4 set

            ·         Deadlift

          (set1- 0kg)(set2-2.5kgx2)(set3-5kgx2)(set4-5kgx2)

·         Romanian Deadlift

          (set1- 0kg)(set2-2.5kgx2)(set3-5kgx2)(set4-5kgx2)

·         Bent Over row 

          (set1- 2.5kgx2)(set2-3.75kgx2)(set3-5kgx2)(set4-5kgx2)

·         Power Clean

          (set1- 2.5kgx2)(set2-3.75kgx2)(set3-5kgx2)(set4-5kgx2)

·         Front squat

          (set1- 3.75kgx2)(set2-3.75kgx2)(set3-5kgx2)(set4-5kgx2)

·         Push Press/military press

·         Back squat 

          (set1- 3.75kgx2)(set2-3.75kgx2)(set3-5kgx2)(set4-5kgx2)

             ·         Good Morning

             (set1- 3.75kgx2)(set2-3.75kgx2)(set3-5kgx2)(set4-5kgx2)

Weight Plate complexes

   **semua buat 10 rep, 4 set

    (set1- 2.5kg)(set2-2.5kg)(set3-5kg)(set4-5kg)

·         Overhead Squats

·         Plate swing (macam kettlebell swing)

·         Bent Over row

·         Lunges dengan plate twist

            ·         Wood Chop

Dumbell Complexes

   **semua buat 10 rep, 3 set    

   (set1- 4kg)(set2-5kg)(set3-5kg)

·         Reverse Lunges, 6 reps each leg

·         Romanian deadlift, 12 reps

·         Good Morning, 12 reps

·         Front Squats, 6 reps

·         Military press, 6 reps

·         Bent Over Row, 6 reps

            ·         Floor Press, 12 reps

Buat Stretching lagi..

End up workout, I pegi mengabiskan sisa2 tenaga dengan cardio...But for today, I larat buat trademill jog 2km in 17min & just burn 125kcal...Hey! Remember, regiment sekarang I dah tukar...kena upgrade lagi...jadi sekarang I kalo lari atas trademill, I xtengok brape burned coz now I only consider about  the speed level yang I mampu kejar, jarak kilometre yang I can achieve & masa tersingkat yang i boleyh catch!

Dalam sambil2 build up muscles, I boleyh improve my running skill & prepared for the Marathon yang I akan participate July ni...my first marathon in life..hahahaha...I ni bukan kali lari,i memang xminat lari2 ni, tapi disebabkan sekali sekala nak ubah activity, ape salahnyew..asyek lari atas trademill jew..huhuhu...bukan I xpernah lari & jog outdoor taw...kadang2 tu adelah tapi mase i banyak spend indoor gym...Yup! I'm a GYMMERS!! Gym Freak!! so, what?? heee~

Oklah...that's all for today and tomorrow I akan try to update my regiment..tengoklah ea..kalo I rajin nak tulis pepanjang ni...huhu...

Guys & Girls! Dont forget to try this workout !!!!
Sure CAIR LEMAK PUNYEWWWW~~~

Good Luck!!! Happy Training...

Fitness Model Challenge Progress

 HAHHH!!!! FINALLY!! Ade gak mase i nak mem'belog' ging....asyek xsempat jew sebab keje banyak sekarang & followers kat FB pon makin bertambah...Tu yang xsempat nak update belog ari2...kene pulak sebok dengan training, abes keje trus shoot p training....So, nak tawu progress training i??? Everything going  smooth but makin lame makin HARDCORE SEYY!!! tinggal lagi 2bulan jew dateline i tapi i xrase body i lean lagi....WAAARGGHHH!! STRESSSS!!! MANGKOK BETOLLAH LEMAK2 DEGIL NI!! Awatlah susah sangat nak lean~

Ok, daripada i buang mase meluahkan perasaan yang xberape penting ni, i nak note down my figure shape measurement ...

END 7 DAYS OF TRAINING..

Wed, 4/4/12 - Underarms (29cm)

                        - Upper Abs (75cm)

                        - Waist (68cm)

                        - Lower Abs (82cm)

                        - Hips (88cm)

                        - Bottom (92cm)

                        - Thigh (54cm)

                        - Calves (37cm)

                        - Wrist (14cm)

Weight: 51.9 kg

Fat Mass Percentage : 24.44 %

And here are some of my photos sepanjang seminggu training~~

Training cable-cross dengan gigihnyew tuk back workout~

pic kiri: u all perasan x ade line kat abs i?? thats my upper abs line...upperabs muscle agak mengembang sekarang kalo nak compare dlu..and the line still xclear & xripped sebab fat percentage i still banyak lagi..

pic kanan: rear view...glutes, thigh, hamstring & ets...glutes i hampir pejal but xmantap lagi...

Pada hari2 yang seterusnyew:

tengok tricep i, still belom lean but i'm quite happy sebab boleyh nampak bayang2 'cutting' biler i flex!!

banyak lagi kne burn fats under arms...

sangatlah payah~

ni rupe muka Diane biler dah lose weight banyak..bam2 pipi dah hilang, tinggal sharp edges jaw jew..huhu..

 adeyh! bende yang paling i segan, ambek gambar kat tempat workout time orang ramai~

 pic kiri: ni rear view of mine...glutes, thighs & etc fit sikit tapi still need more work to do lah...tapi perasan x muscles calves i dah mula nampak?? yup, very happy sebab maybe fat kat calves makin brkurangan, tu yang muscles senang nak timbul..

pic kanan: front view...yup...banyak lagi flabby2 area kne repair...haisyhh...

 side view

And lastly, posing sebelom balek workout!!!

yeayyyyy!!!

tamat sudah seminggu workout hardcore i dengan jayanyew!!!!

tapi lepas ni makin teruk & makin susah i kne training....contest tu on this July...

WILL I MAKE IT???

boleyh kew budak EX-OBESITY ni transform jadi RIPPED & LEAN macam fitness model??

aduhhh, dengar title fitness model pon i dah rase macam poyos sangat diri ni....

huhuhu....think positive DIANE!!!

at least u dah struggle & sacrifies & throw your efforts all out!!!!

dah, jangan pikir sangat Diane...

just concentrate on your training...tinggal dua bulan lebih jew lagi..

NERVOOOUUSSSSS~~

p/s: Baru i perasan sume baju training i kaler itam...huhuhu...bukan sebab nak sembunyikan lemak or nk nampak kurus yew adik2, tapi sebab black tu elegant for me...warna penaik semangat 'kejantanan' i...
Chet!! Kejantanan katenyew...mane ade, i still lady2 lagi...black just my favourite colour....dan lagi satu, jangan complain kalo kualiti gambar xbest sebab MEMANG PON!! hahahahha~ hp i ni dah tibe mase nak kne campak dalam lubang jamban! hihi~

XOXO

Diane