It is my rest day without any work-out, but I did my cardio training to make up the cheating the other day.
Cardio Training
Intro Step class : 3-3:50 p.m.
Stationed Bicycling : 3:55-4:40 p.m.
Stretching 4:40-4:50 p.m.
I walked to the gym from my studio. 2:20-2:55 p.m. 5:30-6:10 p.m.
Breakfast: 1 banana, 1/2 perssimmon,
Lunch : 1 apple, 5 almonds
Dinner: 5 Boiled egg whites, seaweed & tofu soup, 1/2 banana
51.88 kg
2011년 2월 20일 일요일
2011년 2월 19일 토요일
Day 5, Sat. Feb. 19
I slept in. It was not easy to fall asleep at night because of muscleache.
I walked to the gym for 40 minutes with a backpack. It was more comfortable for me to walk with a backpack. Wore a pairof sunglasses and a NIKE cap.
Abdomen Training
Crunch 5 sets * 12 repetitions
Leg raise 5 sets * 12 repetitions
Bench Knee-up 5 sets * 12 repetitions
Side Band 5 sets * 12 repetitions
Cardo Training
Stationed bicycle 1 hour 30 minutes
I missed signing up for the spining class. It looked pretty scary, though. I've been actually avoiding t spining class, but cannot run away from it forever.
52.6 kg (It must had to do with the cheating.)
I walked back home.
1:30 p.m. :1 banana (50 g), 1 baked pumpkin(250 g), 1 glass of low fat milk(200 ml), 2 almonds,
3 boiled egg whites.
6:20 p.m : 2 boiled egg whites.
7:30 p.m. :sea weed & tofu soup (200 g), 1 baked pumpkin (200 g), 1 perssimmon, 1 walnut, 3 pieces of
cabbage.
Drank 1500 ml water and 2 cups of seaweed juice(400 ml). I had to go to the ladies' room more than 20 times a day. I failed to drink 2,000 ml water.
I watched Hitman an Black Swan on my laptop until 3:20 a.m. Couldn't sleep or didn't sleep, but needed something to entertain me to forget the muscleache. I was pretty beat.
I walked to the gym for 40 minutes with a backpack. It was more comfortable for me to walk with a backpack. Wore a pairof sunglasses and a NIKE cap.
Abdomen Training
Crunch 5 sets * 12 repetitions
Leg raise 5 sets * 12 repetitions
Bench Knee-up 5 sets * 12 repetitions
Side Band 5 sets * 12 repetitions
Cardo Training
Stationed bicycle 1 hour 30 minutes
I missed signing up for the spining class. It looked pretty scary, though. I've been actually avoiding t spining class, but cannot run away from it forever.
52.6 kg (It must had to do with the cheating.)
I walked back home.
1:30 p.m. :1 banana (50 g), 1 baked pumpkin(250 g), 1 glass of low fat milk(200 ml), 2 almonds,
3 boiled egg whites.
6:20 p.m : 2 boiled egg whites.
7:30 p.m. :sea weed & tofu soup (200 g), 1 baked pumpkin (200 g), 1 perssimmon, 1 walnut, 3 pieces of
cabbage.
Drank 1500 ml water and 2 cups of seaweed juice(400 ml). I had to go to the ladies' room more than 20 times a day. I failed to drink 2,000 ml water.
I watched Hitman an Black Swan on my laptop until 3:20 a.m. Couldn't sleep or didn't sleep, but needed something to entertain me to forget the muscleache. I was pretty beat.
2011년 2월 18일 금요일
Day 4 Fri. Feb. 18 Personal Training 2. : My cheating day.
I woke up at 6:13 a.m.
Breakfast: 1 small banana, 1 bottle of mineral water (500 ml), 1 baked sweet potato (50 g) at 6:30 a.m.
a half scrambled egg sandwich, a half cup of black coffee, a half tangerine ( 30 g) at 8 a.m.
I did warm-up cardio training for 20 minutes and stretching for 15 minutes. Han was late by 15 minutes.
Back training
Dead Lift 5 sets * 12 repetitions :
Han corrected me to keep my back contracted the whole time, keep my chest stretched and keep my shoulders flattened evenly which made the dead lift much more challenging. Great to learn something new for the better change. I enjoy learning new things and observing the changes on my body.
Cable Seated Low 5 sets * 12 repetitions
Cable Standing Low 5 sets * 12 repetitions
Back Extension 5 sets * 12 repetitions
Triceps Training
Lying Dumbbell Extension 5 sets * 12 repetitions
Two-arms Pressdown 5 sets * 12 repetitions
One-arm Pressdown 5 sets * 12 repetitions
Overhead Cable Extension 5 sets * 12 repetitions
Standing Triceps Dip 5 sets * 12 repetitions
Cardio Training : Crossramp 30 minutes
Stretching : 10 minutes
Drank two bottles of mineral water ( 1000 ml) during work-out. Ate 1 apple (40 g) on my way home.
Lunch : 1 tangerine ( 30 g), 1 yogurt with 3 blueberries (20 g), a baked sweet potato (30 g) on the bus on my way to the job interview at TESCO for the in-house English teaching position. I am not sure how it went. A Korean HR assistant asked me a full of personal and inappropriate questions about my age, marital statue, living situation whether I was living with someone or alone, my photo(appearance) and etc. and I just had to sit there with a smiley face to be polite. Welcome to Korea. I liked the current instructor, Mr. Hussa for being professional and appropriate, though. Well, he's American.
Dinner : Greek Salad with a half chicken breast pita sandwich at 6:30 p.m.
French pressed Columbian coffee with a half slice of Rye bread at 8 p.m.
I was supposed to take one Group Exercise cardio class in the evening and do cardio training for 40 minutes, but enjoyed my Greek salad a little too much with tasty French-pressed Columbian coffee and a slice of Rye bread from Paris Baguette bakery a little too much and missed the whole experience tonight. I was dressed up in my favorite blue silk dress with my favorite dark navy blue coat made in Italy and my favorite black heels and it was freezing to walk home on the street from the metro station for 15-20 minutes. My toes went numb and I really didn't feel like going anywhere other than just staying in the house with the electric pads to keep my body warm.
It's 1:03 a.m. in Seoul. I should get my beauty sleep. I have to hit the gym in the morning for my Ab training and cardio training and will have to make up for the missing cardio training.
Good night!
xoxo
Breakfast: 1 small banana, 1 bottle of mineral water (500 ml), 1 baked sweet potato (50 g) at 6:30 a.m.
a half scrambled egg sandwich, a half cup of black coffee, a half tangerine ( 30 g) at 8 a.m.
I did warm-up cardio training for 20 minutes and stretching for 15 minutes. Han was late by 15 minutes.
Back training
Dead Lift 5 sets * 12 repetitions :
Han corrected me to keep my back contracted the whole time, keep my chest stretched and keep my shoulders flattened evenly which made the dead lift much more challenging. Great to learn something new for the better change. I enjoy learning new things and observing the changes on my body.
Cable Seated Low 5 sets * 12 repetitions
Cable Standing Low 5 sets * 12 repetitions
Back Extension 5 sets * 12 repetitions
Triceps Training
Lying Dumbbell Extension 5 sets * 12 repetitions
Two-arms Pressdown 5 sets * 12 repetitions
One-arm Pressdown 5 sets * 12 repetitions
Overhead Cable Extension 5 sets * 12 repetitions
Standing Triceps Dip 5 sets * 12 repetitions
Cardio Training : Crossramp 30 minutes
Stretching : 10 minutes
Drank two bottles of mineral water ( 1000 ml) during work-out. Ate 1 apple (40 g) on my way home.
Lunch : 1 tangerine ( 30 g), 1 yogurt with 3 blueberries (20 g), a baked sweet potato (30 g) on the bus on my way to the job interview at TESCO for the in-house English teaching position. I am not sure how it went. A Korean HR assistant asked me a full of personal and inappropriate questions about my age, marital statue, living situation whether I was living with someone or alone, my photo(appearance) and etc. and I just had to sit there with a smiley face to be polite. Welcome to Korea. I liked the current instructor, Mr. Hussa for being professional and appropriate, though. Well, he's American.
Dinner : Greek Salad with a half chicken breast pita sandwich at 6:30 p.m.
French pressed Columbian coffee with a half slice of Rye bread at 8 p.m.
I was supposed to take one Group Exercise cardio class in the evening and do cardio training for 40 minutes, but enjoyed my Greek salad a little too much with tasty French-pressed Columbian coffee and a slice of Rye bread from Paris Baguette bakery a little too much and missed the whole experience tonight. I was dressed up in my favorite blue silk dress with my favorite dark navy blue coat made in Italy and my favorite black heels and it was freezing to walk home on the street from the metro station for 15-20 minutes. My toes went numb and I really didn't feel like going anywhere other than just staying in the house with the electric pads to keep my body warm.
It's 1:03 a.m. in Seoul. I should get my beauty sleep. I have to hit the gym in the morning for my Ab training and cardio training and will have to make up for the missing cardio training.
Good night!
xoxo
2011년 2월 17일 목요일
Day 3 Feb. 17, 2011
I wasn't strong enough to get up at 5:30 to get my breakfast to hit the gym in the morning. Instead, I slept in until 9 and had late breakfast with 1 banana, 1 cup of low fat milk(200 ml), one baked sweet potato and 1 boiled egg white. I hit the gym late in the afternoon at around 4 p.m. and worked on my Ab.
Warm-up : Stepper 10 min.
Abdomen Training
Crunch 5 sets * 12 repetitions
Leg raise 5 sets * 12 repetitions
Bench Knee-up 5 sets * 12 repetitions
Side Band 5 sets * 12 repetitions
It hurt my lower back while doing leg raise and bench knee-up. I usually hate Ab work-out. So I had to force myself to complete it.
Cardio training
Stepper 30 minutes
I was starving on low energy with minor headache and dizziness. So I figured I would get some food. I have a bottle of water with me and drink water before I get thirsty. Ate 4 boiled egg whites and 3 pieces of cabbage with water while watching a TV on the stationed bike. I took a break for about 50 minutes before the last cardio training below.
Advanced Step 20 minutes
Stepper 30 minutes
Ate 3 pieces of cabbage, a half bowl of seaweed soup with a tofu (150 g), a half baked sweet potato (40 g).
I did a round walking trip to the gym which took about one and a half hours at total. Extra cardio training to burn body fat.
52.12 kg
Warm-up : Stepper 10 min.
Abdomen Training
Crunch 5 sets * 12 repetitions
Leg raise 5 sets * 12 repetitions
Bench Knee-up 5 sets * 12 repetitions
Side Band 5 sets * 12 repetitions
It hurt my lower back while doing leg raise and bench knee-up. I usually hate Ab work-out. So I had to force myself to complete it.
Cardio training
Stepper 30 minutes
I was starving on low energy with minor headache and dizziness. So I figured I would get some food. I have a bottle of water with me and drink water before I get thirsty. Ate 4 boiled egg whites and 3 pieces of cabbage with water while watching a TV on the stationed bike. I took a break for about 50 minutes before the last cardio training below.
Advanced Step 20 minutes
Stepper 30 minutes
Ate 3 pieces of cabbage, a half bowl of seaweed soup with a tofu (150 g), a half baked sweet potato (40 g).
I did a round walking trip to the gym which took about one and a half hours at total. Extra cardio training to burn body fat.
52.12 kg
2011년 2월 16일 수요일
Day 3 Feb. 17 2011
My alarm went off at 5:30 a.m. and I woke up but kept on sleeping until 9 a.m. Yes, I missed my breakfast at 6 a.m. since I did not have to go to teach an executive business English class on Thursday. I had one banana, a glass of low fat milk and one baked sweet potato for breakfast. I will hit the gym doing my Ab exercise for an hour and cardio training for 30 minutes and come back home to have 5 boiled egg whites with a cup of soy milk and 1 tangerine for lunch. Body Combat class is scheduled at 7:20 p.m. so I will leave home at 6:20 p.m. I am going to walk to the gym and to my classes from now on until the end of Body Challenge competition, April 26. Personal training sessions on Mon. Wed. and Fri. I will ask a couple of friends of mine who are into body building and diet to get their assistance and guidance on the weekend and get myself physically active. It would be nice to have Sunday for free day to get rested a little more and to get protein from alternative food such as turkey, salamon, beef and lamb instead of chicken breast. But I am under pressure to lose 15% body fat. I will have my In Body chart scanned by next week.
Have a good work-out!
Love you all.
Have a good work-out!
Love you all.
Day 2 Personal training 1
Feb. 16, 2011
Han had me work out on my chest and biceps.
Chest
1. Barbell Bench press 5 sets * 12 repetitions
2.Chest Incline press 5 sets * 12 repetitions
3. Cable Seated Fly 5 sets * 12 repetitions
4.Lever Chest Dip 5 sets * 12 repetitions
5. Can't remember this one. I will have to ask Han and get updated later.
Biceps Brachii
1.Standing Barbell Curl 5 sets * 12 repetitions
2.Machine Curl 5 sets * 12 repetitions
3. Can't remember the rest of 3 training. Short term memory. Will ask Han and get it updated later tonight.
70 minute-cardio training : Stepper, stationed bike.
After morning exercise,
I walked for 3 hours afterwards to burn calories. And I had 5 boiled egg whites with a glass of low fat milk.
I should hit the gym soon for morning exercise. I am going to do Ab training and 30 minute-cardio training in the morning and take the Body Combat class for an hour later tonight for 1 hour-cardio training. I am walking to the gym for 40 minutes to burn extra calories. It's still chilly in Seoul so I will have myself bundled up with 4 layers of clothes included a big red coat, a red hat and a pair of black gloves.
I passed out after 3 hour-walk when I returned home from Black Rock Asset Management seminar at HSBC. I was supposed to make some brown rice and seaweed soup for dinner last night, but ended up having 3 pieces of cabbage, 4 almonds, 1 walnut and a glass of low fat milk(200 ml) with two rice biscuits since I was too tired to cook. And then I passed out for good 3 hours. When I woke up it was 9 p.m. missing a spining class that Han asked me to take. My body was very sore and I just stayed in. Did grocery shopping around midnight. Bought 4 sweet potatoes, a bunch of bananas, soy milk and tofu.
Han had me work out on my chest and biceps.
Chest
1. Barbell Bench press 5 sets * 12 repetitions
2.Chest Incline press 5 sets * 12 repetitions
3. Cable Seated Fly 5 sets * 12 repetitions
4.Lever Chest Dip 5 sets * 12 repetitions
5. Can't remember this one. I will have to ask Han and get updated later.
Biceps Brachii
1.Standing Barbell Curl 5 sets * 12 repetitions
2.Machine Curl 5 sets * 12 repetitions
3. Can't remember the rest of 3 training. Short term memory. Will ask Han and get it updated later tonight.
70 minute-cardio training : Stepper, stationed bike.
After morning exercise,
I walked for 3 hours afterwards to burn calories. And I had 5 boiled egg whites with a glass of low fat milk.
I should hit the gym soon for morning exercise. I am going to do Ab training and 30 minute-cardio training in the morning and take the Body Combat class for an hour later tonight for 1 hour-cardio training. I am walking to the gym for 40 minutes to burn extra calories. It's still chilly in Seoul so I will have myself bundled up with 4 layers of clothes included a big red coat, a red hat and a pair of black gloves.
I passed out after 3 hour-walk when I returned home from Black Rock Asset Management seminar at HSBC. I was supposed to make some brown rice and seaweed soup for dinner last night, but ended up having 3 pieces of cabbage, 4 almonds, 1 walnut and a glass of low fat milk(200 ml) with two rice biscuits since I was too tired to cook. And then I passed out for good 3 hours. When I woke up it was 9 p.m. missing a spining class that Han asked me to take. My body was very sore and I just stayed in. Did grocery shopping around midnight. Bought 4 sweet potatoes, a bunch of bananas, soy milk and tofu.
Day 1
Feb. 15, 2011
The personal trainer in charge of Body Challenge checked my In Body measurement report for the record. I tried to put on some weight by eating some fatty food such as a garlic steak, a spicy Thai pizza and dim sum, but ironically, I ended up losing 3 lbs somehow.
I did 5 different back exercise of 5 sets per each and did stepper for 20 minutes and stationed bike for 40 minutes. After shower, I walked home from my gym for 40 minutes. I am starting a personal training three times a week. No dinner for tonight. My goal is to lose body fat and to gain muscle mass as much as I can with the guidance from my personal trainers.
I will have my front, side and back photos taken by my trainer, Han and get my photos updated periodically. It's a real challenge for me to cut down calories on my diet and to gain muscle mass as a 38 year-old petite woman competing against over 90 obeses men and women contestants. But I am determined and motivated to win the first place regardless of any obstacles. I will do my best and have no regrets at the end of this "Body Challenge" training on April 26.
Please send me some support and encouragement, folks!
I love you all.
The personal trainer in charge of Body Challenge checked my In Body measurement report for the record. I tried to put on some weight by eating some fatty food such as a garlic steak, a spicy Thai pizza and dim sum, but ironically, I ended up losing 3 lbs somehow.
I did 5 different back exercise of 5 sets per each and did stepper for 20 minutes and stationed bike for 40 minutes. After shower, I walked home from my gym for 40 minutes. I am starting a personal training three times a week. No dinner for tonight. My goal is to lose body fat and to gain muscle mass as much as I can with the guidance from my personal trainers.
I will have my front, side and back photos taken by my trainer, Han and get my photos updated periodically. It's a real challenge for me to cut down calories on my diet and to gain muscle mass as a 38 year-old petite woman competing against over 90 obeses men and women contestants. But I am determined and motivated to win the first place regardless of any obstacles. I will do my best and have no regrets at the end of this "Body Challenge" training on April 26.
Please send me some support and encouragement, folks!
I love you all.
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