a.k.a Project LTHIN30 (Lose These Handles In 30 days)
36.1 BF% (Wow I've dropped 2% since I last checked!!!)
Day 1 - 11th June 2009
Sin - Mee Goreng Mamak with Telor Mata and Teh Halia Kurang Manis
Salvation - 45 mins on StarTrac cross-trainer Level 1; Triceps 21 (not sure lbs or kilos) 3 sets - 8, 6, 4 reps; Spinal Rotation 30 lbs?kilos? 15 reps on each side; 20 mins on LifeFitness cross-trainer Hill-Plus Level 6; 5 mins cool-down; stretches
Day 2 - 12th June 2009
Sin - Last night's extra half-portion of big juicy lamb-chop
Salvation - home-video workout - Buns and Thighs by Kathy Smith - 4 mins warm-up; 16 mins step-aerobics; 10 mins squats, dips, one-legged squats; cool-down; 10 min floor-work for glutes, hamstrings, quads, inner-thighs; stretches.
This video always works for me after a long exercise hiatus - yesterday was so-so, level 1 is just strolling :-|
Day 3 - 13th June 2009
Joy - 1.5 hrs Poco-poco with Ezan. 1st phase - 40 mins regular poco-poco; next phase - stretching lower body, then engaging more upper body dance movements (shoulders, arms, including belly), cha-cha steps; next phase - floor work - upper body stretches, pelvis, abs, legs, spinal twists; finish off with choreographed dances - this week: "Sway", Chinese Off-beat, "Made in India", Zapin
Reward - truly creamy mushroom soup (mmmmmm), cheesy mashed spuds, grilled salmon, brocolli
Day 4 - 14th June 2009 Sunday
Double Joy - No exercise: Recovery Day!
Day 5 - 15th June 2009 Monday
Double Joy - No exercise: Another Recovery Day! (from a hectic Sunday haha)
Day 6 - 16th June 2009
Sin - Nasi Goreng breakfast with ikan bilis and telor mata, leftover telor mata sandwich or lunch
Salvation - 20 mins on LifeFitness cross-trainer Fat-burning program Level 1; Lats Pulldown 30 3 sets 10 reps each, Pec flys 19, 3 sets - 10 reps each; Triceps 25 10 8 6; Spinal Rotation 30 lbs?kilos? 15 reps on each side; 45 mins on StarTrac cross-trainer Random Hill Level 2 4 6 - change every 15 mins; 5 mins cool-down; stretches
Day 7 - 17th June 2009
Alamak! A bit sore from yesterday evening's work-out. Good excuse to rest today. 4 days of exercise out of 7 - not bad to start.
Day 8 - 18th June 2009
Sin - Nasi Lemak dinner last night with sambal sotong, ikan bilis, kangkung celor and telor rebus
Salvation - 1.5 hrs poco-poco with Nah - begin with stretches, 40 mins regular poco-poco, practised "Made in India" - Nah's choreography (more challenging), Rock Around The Clock, and Chilli Cha-Cha. Dropped by the gym after lunch: 7 mins limbering up on StarTrac cross-trainer Random Hill program Level 1; Lats Pulldown 30 3 sets 10 reps each, Pec flys 19, 3 sets - 10 reps each; Triceps 20 10 10 10; Spinal Rotation 30 lbs?kilos? 15 reps on each side
* Friday, Saturday, Sunday, Monday - in Banda Acheh - maybe can't exercise, see how it goes
Day 9 - Friday 19th June 2009
Sin - Breakfast at Kak Nani's - burger and fried egg sandwich; On the plane - cheese and chicken sandwich; Lunch - gado-gado and popiah; Dinner - sea-food galore at Banda Sea-Food, avocado and choc shake(burrrp)
Salvation - 30 mins of poco-poco moves
Day 10 - Saturday 20th June 2009
Sin - Hotel buffet breakfast; Lunch - Acehnese table spread: rice with asam ke'eng, ayam tangkap, bayam bening, sambal ijo, rendang daging, avocado and choc shake; Dinner - rice with more asam ke'eng
Salvation - Shopping? Sightseeing?
Day 11 - Sunday 21st June 2009
Sin - Hotel buffet breakfast; Lunch - Acehnese Kenduri Kahwin: rice with rendang daging, sambal kentang, sayur capcai, ayam masak merah, bubur lambuk, air tebu; Ngopi: Kopi Ulee Kareng, pisang goreng salut keju (mmmmmm); Dinner - Nasi Padang at Sari Bunda: rendang minang (daging), otak lembu masak lemak, ayam tangkap, asam ke'eng, kacang pindang, avocado and choc shake;
Salvation - morning: cycle 20 mins, chest press 2x15 reps, leg press 2x15 reps
Day 12 - Monday 22 June 2009
Sin - Breakfast at Restoran Inti: Nasi Gurih, Ayam Tangkap, tempeh goreng, pelbagai sambal, kopi Ulee Kareng; Lunch on the plane - Tuna sandwich, Nescafe; Tea-time at Dengkil R&R: Sate Kajang Hj Samuri 6 sticks ayam, daging, perut plus nasi impit, teh tarik; Dinner - Sop kambing and mee rebus (half n half)
Salvation - Grocery Shopping?
Day 13 - Tuesday 23rd June 2009
Sin - Lunch - Curry laksa with chicken, cockles, fish-paste, and tofu-wraps
Salvation - None: didn't want to unbalance my re-aligned joints after Thai massage!
* Didn't dare to weigh myself!