Runs on food and music, will sing for chips and pasta.

Tuesday, April 29, 2014

Workout training diary: Session #6, April 25th

a) Warm up run of 5 min on treadmill

b) Squads & shoulder press with dumbbells - 5 sets of 15 reps
Squads with 15 pounds each hand
Shoulder press with 8 pounds each hand

c) Pull down & Lunges - 5 sets each
Pull down weights - 1st set of 20 reps @ 14kg, 2nd set - 5th set @ 18kg for 15 reps
Lunges with weights - starts with 6 pounds each hand, then 8 pounds, 9 pounds and then 15 pounds (the 15 p each hand - REAL Killer)

d) Push ups - 4 sets of 15 reps

e) Tricep dips - 4 sets of 15 reps

f) Sit-ups - 4 sets of 15 reps

g) Leg raise - 4 sets of 15 reps

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Friday, April 18, 2014

Workout training diary: Session #5, April 17th

a) Warm up with 5-min run on treadmill

b) Push-ups: 3 sets of 30 reps with variations of diamond hand, shoulder weight and wide push-up

c) Shoulder press: 3 sets of 15-reps

d) Lateral raise: 3 sets of 15-reps

e) Pull down: 18kg - 3 sets of 12-reps

f) Bend over roll: 3 sets of 15-reps

g) Dead lift: 3 sets of 15-reps (I have no idea why it's called a Dead lift, will ask Sargent Naim in the next class)

h) Squads: 3 sets of 15-reps

i) Sit-ups: 3 sets of 10-reps normal sit-ups + 3 sets of 10-reps `alternate hand touching knee'

Next session: haven't scheduled but slot in two sessions for next week :)

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Monday, April 14, 2014

Workout training diary: Session #4, April 14th

a) Warm up - 5-min jog on trade mill

b) Pull down weight machine:
1set of 20-reps @ 14kg
2nd set of 15-reps @ 18kg
3rd set & 4th set of 12-reps @ 18kg

c) Squads: 5 sets
1st set @ 20-reps with body weight
2nd set @ 15-reps with 16 pounds
3rd - 5th set @ 12-reps with 30 pounds

d) Walking lunges:
4 sets of 30-steps with 18 pounds weight
alternate each set with shoulder press of 15-reps with 12 pound dumbbells

e) Girl Push-ups & Planks:
15-reps of 4 sets of push-ups
4 sets of 30-second of planks

f) Sit-ups: 5 sets
15-reps each set

Today I taught Sargent Naim how to count in French :) He sang a short song in Kelantanese for me, hehe.

Next session: April 17th, Thursday

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Wednesday, April 09, 2014

Workout training diary: Session #3, April 9th

Focus: legs

a) warm up with running on machine for 10-min

b) squads
5 sets of 15 repetition, with dumbbells
6 pounds on each hand, then 8 pounds each, 8, 9 and 15 (killer!!)

c) walking lunges
4 sets of 30-steps with dumbbells
of 6 pounds (2 sets) each hand and then 8 pounds each hand (2 sets)

d) girl push-up
5 sets of 12 repetition

e) shoulder-press with dumbbells
3 sets of 12 repetition with 6 pounds on each hand

f) sit-ups with alternate hand touching knee
5 sets of 12 repetition

g) normal sit-up
3 sets of 15 reps

h) running 5 min

Next session: Monday, April 14th

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Monday, April 07, 2014

Workout training diary: Session #2, April 7th

Today's focus, spot training - Back

...notes are messy, too many variations of back exercises!  I have the Sargent record a voice memo after each class to keep a diary of all the workout's recording is a little messy..

a) Pull-down (weight) machine
4 sets of 15 repetition, at:

b) Back overall exercise with dumbbells:
4 sets of 10-15 reps, with
4 pound in each hand
6 pound in each hand
8 pound in each hand (x2)

c) Back extension - lower back with dumbbells:
4 sets of 10 reps, with
8p on each arm

d) Lateral raise & bicep-curl with dumbbells:
10 reps of lateral raise - 6 pound in each hand
15 reps of bicep curls - 6 pound in each hand

e) Squads & calf-raise
4 sets of
Squads - 15 reps
Calf-raise - 20 reps

f) sit-ups
5 sets of 10 sit-ups
5 sets of 10 crunches

Next session: Wednesday, April 9th.

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FB note dated April 5th - The Workout diary #1: the happy slave to vanity begins her journey (April 4)

The intention is pure vanity, I haven't doubt it and I will come clean and be honest about it :) it's my shallow brain at work.

After close to two years of talking about shaping up and toning, you know, working towards getting a body...the kind I ogle on other women - lean and toned; I finally gave in to my vanity and gave up my laziness.  Atilia Haron has been the one, whose workout routine and progress I followed closely on social media (Thank you Sayang for letting us ogle your work out updates on FB!!) and I told myself many times, Yalah, that's what I want to aim for, in terms of a physic and fitness level. level I have a hell long long way to go to match Atilia's - but physic, yes, I want the physic - it's all looks for me :)

So I buzzed her and asked her for her personal trainer's contact.  Called him up the same morning I got his number, and made an appointment to start the following day.

So, the diary started yesterday, at 1pm :)

April 4th, first session/class with Naim Bashah, whom I address as Sargeant Naim.

a) Squads - 4 sets of 15 repetition
1st repetition - body weight
2nd repetition - body + 4 pound weight on each hand
3rd repetition - body + 6 pound weight on each hand
4th repetition - body + 9 pound weight on each hand (10kg in total, can die!)

b) Lunges - 4 sets of 15 repetition
1st repetition - body weight
2nd repetition - body + 4 pound weight on each hand
3rd repetition - body + 6 pound weight on each hand
4th repetition - body + 9 pound weight on each hand (....ver wobbly legs by then)

c) Girl push-up - 4 sets of 15 repetition
* by the end of first set my face has turned a shade of red which Naim commented (no I wasn't looking at any mirror, only trying to survive the grill).  By second repetition Naim gave me a tip that cracked me up that I had to stop to laugh before I got back at it:

"Eh Janet, next time you have a show, no need to waste your make up k, just do these push-ups before you go on stage - you will have your blusher all done..."

d) Plank - 4 sets
1st & 2nd repetition - 30 seconds
3rd repetition - 40 seconds
4th repetition - 60 second (he challenged me to hold up to 1 minute and I said can do, as long as I get to stare at the stop-watch as I hold to see how long more I need to focus, he offered to do 20 push up as the `reward' - I made him do 30 push-ups, hehe)

e) Sit-ups - 5 sets of 15 repetition
Sgt Naim had to hold my feet down so I could do the sit-up proper.

I could still drive and type on my phone after the session..and no aches yet.  That was yesterday.  This morning it's different story, my arms ache as I type, my stomach burns a little from the sit-ups and all that jazz, the muscles on my thighs are quietly protesting.

Looks like I may wanna listen to Sgt and get on those protein shake diet thingy.  We'll see.  That's the report so far.  Next week I will have two sessions, one hour each time.

Slave to my vanity, a happy slave, signing off for now :)

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