Week 4 workout

SUNDAY
Promised to meet Sully by 8.15 but woke up at 8.15.. hahahakkss.. anyway.. went hiking up Bunga Raya Hill.. and it was tiring because i had sore calves from the jump ropes yesterday. But manage to go two round. Yes Sully we shall do it again .. and push your self harder next time..

By the way.. MMU CHRISTIAN FELLOWSHIP WILL BE CONDUCTING A PLAY FOR CHRISTMAS CELEBRATION ON THE 7TH OF DECEMBER. next Monday.. main hall 7.30pm.. everyone is invited!!!!


SATURDAY
afternoon (30mins) Just cardiovascular workout today,.. 1800 jump rope and stretches.. A great day for stretching.. The rain provides a cozy feeling for a peaceful intensive stretch..
With this, i guess my metabolism will be elevated throughout the day..

FRIDAY I'm not done !!!
afternoon (40mins) You guys should try this out.. 150 high knees jump ropes, 6 pike presses, 30 mountain climbers, 10 triceps leg lifts, 10 superman lifts, 20 toe touch crunches, 10 leg lfts and reverse the order!!! 20 toe touch crunches,10 superman lifts,10 triceps leg lifts, 30 mountain climbers, 6 pike presses, 150 high knees jump ropes...... all that as one set.. do 4 sets.. and D.U.A (Die Upon Arrival) .. wanna see how it is done watch it here BODY ROCK TV
In the video she did not ad jump ropes but i wanted more challenge so i added it in.. now try it out..


THURSDAY i can't work out today.. too tired.. so i shall call it rest day. but i wanna share this video clip click click click..I wanna do this too.. i wan i wan i probably trip a thousand times beore i can reach his speed but i wan i wan i wan


WEDNESDAY
Afternoon (1hr) I did 2000 jumps today (rope jumping) Half high knees and normal two feet jump. with push ups, obliques side push up, planks, leg raises, bicycles and variations of crunches. I realise blogging this makes me al the more motivated to workout.. kah kah kah

and i am totally crazy with the Korean version of Craig David's INSOMNIA, by Wheesung.. aaaaaahhhhhhhhhhhhhh





keep listening until i really got night mare last night.. INSOMNIA..


TUESDAY: my calves are sore, i slept through out the evening thinking i would only rest for 1 hour i end up taking 3 full hours of rest. Then called up Dumber and Dumbest to go climb hill with me.

I went 2 rounds of hiking.
(20 mins of up hill climbing, and 10 mins coming down). Both burns a certain amount of calories. Going up prob uses 9 calories per minute but coming down about half of the amount.



MONDAY: TARGETING arms, and abs while maintaining metabolism while doing body weight training, hence the interval cardio.

morning (1hr), interval cardio and body weight training
(danced to pussy cat dolls) and did triceps push ups, crunches, sit ups, bicycle crunch, oblique lift, triceps dips, and

evening(40 mins) interval cardio and body weight training
(jump rope 150 times, 8 sets) performed same body weight training as above

target was to do 20 sets of jump rope but had no time so i only did 8 haizzz. Was rushing for scene 3 Practice. Will try it on Wednesday.. plan to go climb hill tomorrow..

she is so so so hot hot hot

eating 5 times a day every three hours
drinking loads of water
gym twice a week
hill tracking twice a week
and rope jumping with conditioning exercises twice a week
is paying off

Is the third week now and i am comfortable fitting in the cheong sam which cost me RM160!!!

Act3 will be coming in another 3 weeks time
so hopefully the commitment stays as planned

*thanks for noticing*

i eat muesli, oat biscuits, almonds, seeds, brown rice drink and etc.
maintaining metabolism and building muscle mass is my goal.
Everybody has a dream body and mine is herssss

SHE IS JESSICA BIEL!!!!


I is want those biceps



currently training

1. dead lifts,
2. bend knee dead lifts
3. one legged dead lifts
4. chest pull up
5. lats machines
6. knee pull ups, (Russian twist)
7. chin ups (cant even do once.. but trying)
8. bicycle crunches
9. triceps push ups
10. Santana push ups
11. plank push ups

i enjoyed my training....

i dunno why I'm posting this now, but I am gonna post it now

i had fun training, i learned it is important to be professional and to keep a positive mindset everyday to enjoy the whole trip.

The department of the company i worked for sells engineering products and services. The company is very famous in fact.


this apple green... very cute machine... can buy you a double storey house, few furniture and two BMWs with balance.


colleagues who have been so helpful and patient during my training ..

**thank you**

the people who kept me alive everyday


i helped out in an exhibition doing things like this
i helped beautify them
so pretty

the things that added more to my happiness and pounds are


fried calamari with awesomeness dip



special Balinese seafood Pasta



nasi campur campur really really nice!!




you see that drink behind there.. is ice blended pulut hitam (black glutinous rice) really really nice


Glad to have experience this training with you.. hehehe all the best

Industrial training while being able to stay near to my family is velli naishhhhheeeee!!!!

free breakfast every morning

i got my dad to drive me to and fro from work

it feels so free to be taken cared of, lodging, transportation, meals

i have a break to decide and plan for my future.

This sounds so positive but i am so grateful, i get to play online games everyday at work, and still being able to learn about the industry and working life. Living in the urban area is crazeeeeeeeeeeeee!!!!

Traffic congestions are hell!!!

On usual days i go to sleep pretty early. It was 10.15pm on the 5th of July, getting ready to lie down, suddenly it hit me, i was humming the words of a song,the Power of your Love....

"Lord I come to you,

Let my heart be changed renewed

Flowing from the grace that i've found in You...

then i knew what was going through, i often seek the Lord before bedtime, and i'll start by singing a few praises , then i knew the Lord was speaking to me. YOu see, i have been struggliing with a few matters while i'm back home. Randomly picking a song each time, enjoying the moment of praises to him.

But that night, instead of giving to the Lord, He gave back. reminded me of His love and so i was revived and replenished.

Lord I come to You
Let my heart be changed, renewed
Flowing from the grace
That I’ve found in You
Lord I’ve come to know
The weakenesses I see in me
Will be stripped away
By the power of Your love


Exactly how i felt that moment, my weaknesses has cause my self pain and disapoinments. but His love has enable me to do more, he has made each fragments in my life a master peace.

But the most wonderful moment of was being able to say to the Lord ...

Hold me close

Let Your love surround me
Bring me near
Draw me to Your side
And as I wait
I’ll rise up like the eagle
And I will soar with You
Your Spirit leads me on
In the power of Your love


Lord unveil my eyes
Let me see You face to face
The knowledge of Your love
As You live in me
Lord renew my mind
As Your will unfolds in my life
In living every day
By the power of Your love

chorus

And I will soar with You
Your Spirit leads me on
In the power of Your love

Dr Martens

Gillo Filippa

Agyness FUNKY orange

Dr marten's monotonous white, i can imagine my heart breaking if i see scratches on these

This is my favaurite, black heel

i'm planning to get one, is so hard to find one in Malaysia, they only have it in Isetan KLCC and Tangs Pavilion. Theseboots last for years.. I'm planning to get a Birkenstock too, but that would have to wait a little longer.. when your are wearing a birkenstock you feet feel so safe, that when you take them off your feet feels naked.

thats why woman must pray harder

A Woman's prayer at night - :
THIS IS TOO CUTE - LOVE THE FOOTNOTE
Now I lay me Down to sleep I pray the Lord My shape to keep. Please no wrinkles Please no bags And please lift my butt Before it sags. Please no age spots Please no gray And as for my belly, Please take it away. Please keep me healthy Please keep me young, And thank you Dear Lord For all that you've done. AMEN


Five tips for a woman....
1. It is important that a man helps you around the house and has a job.

2. It is important that a man makes you laugh.

3. It is important to find a man you can count on and doesn't lie to you.

4. It is important that a man loves you and spoils you.

5. It is important that these four men don't know each other.

Foot Note: One saggy boob said to the other saggy boob: 'If we don't get some support soon, people will think we're nuts.'