SATURDAY, 24/3/2012...
BREAKFAST (9PM):
3biji telur putih, sikit mustard & blackpepper (dihancurkan & gaul sebati)
2keping roti wholegrain
multivitamins, vit-c & calcium
MORNING WORKOUT (DAY 1 MUSCLES TRAINING):
Warming up
1) Fast Walk - 15mins
2) Fast Jumprope (100rep)
3) Reptile Burpees (20rep)
4) Kettlebell/ Elastic Band Squat (20rep)
Muscles Training Day 1:
1) Pulls up (body weight) - 5rep, 3sets
2) Chins up (body weight) - 5rep, 3sets
3) Chest Press Machine (upper chest) - 10rep, 4sets
4) Chest Press Machine (lower chest) - 10rep, 4sets
5) Chest Press Bench (5kg dumbell) - 10 rep, 4sets
6) Lay Bench Reverse Shoulder Curl - 10rep, 4sets
7) Squat Lifting With Weight (5kg side by side) - 10rep, 4sets
8) Lunges Lifting with Weight & Higher Platform Step On (5kg side by side) -
10rep, 4sets
9) Hamstring Curl - 10rep, 4sets
10) Calves Raise - 10rep, 4sets
11) Tricep Bar Curl - (1.25kg side by side) - 10rep, 3sets
12) Tricep Pulls Down - 15rep, 3sets
Cooling Down:
Hula Hoop 20mins
Stretching
** YIPPE!! Done my Day 1 Muscles Training!
AFTER WORKOUT MEAL (1PM):
Muscle Protein Shake
LUNCHIE (1.30PM):
1 pinggan Nasi Ayam Rebus.. Ayam bahagian dada mintak extra!! yummy...air mineral water saje~
TEA TIME(5PM):
Berry Yogurt + Dried Rasberry
EVENING WORKOUT:
Pilates 45mins
DINNER (7.30PM):
2 ketol Grilled Chicken Breast marinated with Black Pepper & Herbs...
Steamed Brocolli & Carrot
Plain Water
SUPPER(10PM):
1 biji Green Apple
1 glass Soy Milk
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