The Girlfr... Wife's Workout Routine

Well as most of you should know by now, Miss Leong Shin Wei is now my wife based on Malaysian Law. We got registered on the 12th of January 2012. Still getting used to referring to her as my wife.

However we have yet to proceed with the Chinese Ceremony yet, therefore we don't have to give out any Ang Pows! Yay!!!

Anyway, my sweet wife is currently working out as well, and has just asked me to revise her workout schedule. So this is tentatively what she is doing for the week:

Day 1 (Monday) : Lower Body

The target for the lower body workout is not to gain muscle, but lean out the legs, therefore she will be performing high reps, low weight exercises.

Squats : 3 sets of 20 reps

Leg Press : 3 sets of 20 reps

Leg Curl : 3 sets of 20 reps

Stiff Leg Deadlifts (Romanian Deadlifts) : 3 sets of 20 reps

Calf Raises : 3 sets of 20 reps

Dumbbell Lunges : 3 sets to failure

*1 Minute rest between each set, and in between exercises

20 Minutes of Full Body HIT (High Intensity) Cardio -

Rowing Machine / Crosstrainer

The HIT cardio will be split as shown below:

5 Minutes - Moderate Intensity Warm Up

1 Minute - High Intensity

2 Minute - Low Intensity

The High-Low pair will be repeated 4 times for a total of 12 minutes.

3 Minutes - Moderate Intensity Cool Down

Performing cardio after weight lifting will maximize fat loss.

Day 2 (Tuesday) : Yoga

She teaches yoga to her fellow colleagues.

Day 3 (Wednesday) : Upper Body

For her upper body routine, I have incorporated supersets into her workout, to increase the intensity.

A super set is a type of exercise where two different muscle groups will be worked out back to back without pause, and usually targets antagonist muscle groups (eg. Biceps vs Triceps).

Super Set 1 : Biceps vs Triceps

Preacher Curls : 3 sets of 10 reps

Triceps Bench Dips : 3 sets of 10 reps

Super Set 2 : Chest vs Shoulders

Cable Crossovers : 3 sets of 10 reps

Standing Shoulder Press : 3 sets of 10 reps

**Set the starting position of the cables to a high position, and pull down cable

Super Set 3 : Back vs Chest

Deadlifts : 3 sets of 10 reps

Pushups : 3 sets of 10-15 reps

Super Set 4 : Abs (Lower and Upper)

Situps : 3 sets of 15 reps

Leg Raises : 3 sets of 15 reps

*1 Minute rest after each super set (eg. 1 set biceps, 1 set triceps, rest, repeat)

20 Minutes of Lower Body HIT (High Intensity) Cardio - Running / Cycling

*Use the similar split like day 1

Day 4 (Thursday) : Home Workout

She will be doing a type of aerobics video exercise at home. Pretty tough.

Day 5 - 7 (Friday - Weekend) : Rest!

Song recommendation of the day:
Gym Class Heroes feat. Neon Hitch - Ass Back Home

Quickie Update For a Big Event

Just wanted to make a quick post to update one of the most important milestones in my life.

For those who don't know, I'm now engaged!

I guess when you have found someone whom you know you will never be able to replace and can imagine spending the rest of your life with, best "put a ring on it" and make her yours. So I did without a single thought of regret.

Thanks to my bros who helped me make this a success, couldn't have done it without you guys. It felt good to know that you guys could drop everything and help me when I needed it. Though most days you guys (including me) act like total idiots, at least I know that you guys have my back.

Ivan and Ju-Jinn are missing from the pics. But this message goes out to you two as well.

Besides that, thanks to my parents for the support and helping me make my ideas be accomplished. I love you both!

And last but not least, to my dear fiancee, Leong Shin Wei. Thank you for agreeing to go through this lifetime with me, accepting all my flaws and loving me for who I am.

I love you.

Song recommendation of the day:
Christina Perri - A Thousand Years

Milk for a Post-Workout Food

Most people use protein powders as their post or pre-workout food for optimum muscle repairs without the added fats or carbohydrates. But for those who want a mass building alternative to protein powders or weight gain powders, I just read an interesting article on milk as a post-workout food:

Click here for Article

Personally I am consuming around 400ml of HL low fat milk pre-workout which consists of:
22g of Carbs, 20g of protein and 4g of fat

Let's see if I make any gains from using milk as a supplement as opposed to using protein powders.

A New Direction

This blog has been dead for a really long time. And it's about time to revive it.

For the past 3 months I have been actively working out at the gym following a strict routine as well as keeping my diet in check.

I've decided that I'll be using my blog to track my workout progress, list some of my findings on body building as well as other useful fitness facts. Should be a good source of motivation for myself to keep pushing

Current Gym Routine:

Mondays : Chest (C) & Biceps (B)
Decline Barbell Bench Press : 3 sets of 8-10 reps (C)
Incline Dumbbell Press : 3 sets of 8-10 reps (C)

Flat Dumbbell Press : 3 sets of 8-10 reps (C)

Dumbbell flies : 3 sets of 8-10 reps (C)

Dumbbell Concentration Curls : 2 sets of 8-10 reps (B)

Dips : 3 sets of 8-10 reps (C)

Straight bar curl : 2 sets of 8-10 reps (B)

Push-ups : 3 sets to failure (C)

Tuesday: Cardio

Sprint Training (High Intensity Cardio)

Wednesday: Back

Dumbbell pullover : 3 sets of 8-10 reps

Close grip pulldown : 3 sets of 8-10 reps

Wide grip pulldown : 3 sets of 8-10 reps

One arm row: 3 sets of 8-10 reps

Barbell deadlifts : 3 sets of 8-10 reps

Body weight rows : 3 sets to failure

Thursday: Shoulder (S) & Triceps (T)

Shoulder Dumbbell Press : 3 sets of 8-10 reps (S)

Side Raise : 3 sets of 8-10 reps (S)

Side Delt Cable Raise : 3 sets of 8-10 reps (S)

Reverse Dumbbell Flies : 2 sets of 8-10 reps

Triceps Pulldown : 3 sets of 8-10 reps (T)

Lying Triceps Pullover : 3 sets of 8-10 reps (T)

Seated Dumbbell Press : 2 sets of 8-10 reps (T)

Friday: Rest Day

Saturday or Sunday: Legs

Squats : 3 sets of 8-10 reps

Narrow Leg Press : 3 sets of 8-10 reps

Leg Extension : 3 sets of 8-10 reps

Stiff Legged Deadlift : 3 sets of 8-10 reps

Leg Curl : 3 sets of 8-10 reps

Calf Press : 3 sets of 8-10 reps

Calf Raise : 3 sets of 8-10 reps

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This would be my routine for the next 6 weeks.

It is based mostly from Dorian Yates program with some minor adjustments and extra sets:
http://www.bodybuilding.com/fun/dorian-yates-blood-guts-6-week-trainer.htm

Current body weight:
58-59kg

Target body weight by the end of December:
60-61kg

Song recommendation of the day:
Skrillex - First of the Year

21

I just turned 21 today. As I cross the threshold to adulthood, I stopped to think. So much has happened the past 21 years, that it's hard to even list down everything. But I think the moment I stepped into adulthood, I am definitely happy with who I am today.

Well anyway, I had one of the most memorable nights of my life the night before I turned 21. My girlfriend invited me out for a dinner date via a voucher she sent me through the e-mail. Took me a while to realize that the voucher was made by her. It really brought a smile to my face.

It was definitely a night to remember. She put her heart and soul in planning everything to perfection, just to make my 21st birthday an unforgettable one. Thank you darling. It really meant a lot to me. :)



Song recommendation of the day:
Bryan Adams - (Everything I Do) I Do It For You

3 Months

...and still going strong.

Dead.. To be revived soon.

I have been totally blank on blog posts, thus the non-updates.

But when I have something good I'll come up with something.

In the meantime, my plurk timeline will tell all that is happening for now.




There are a few things I do plan to do:

a) Record a song ( I HAVE TO RECORD SOMETHING)
b) Start doing some actual work on the MP3 player.




Song recommendation of the day:
Papa Roach - Scars

In the midst of the holidays.

The first week of my trimester break is gone. Passed in a blink of an eye. It feels good to be back in my room, air-condition and all (now it's turned up to 27 degrees Celcius or I start sniffling). Family's good, grandma even walks better than before, thanks to the knee replacement surgery. Joey seems to have missed me. And my drumset is there waiting for me to bring it down the next semester.

As I sit down in front of my laptop, typing this post out, many things seem to go through my mind. And all of it just makes me smile.

All I can say is, I could not be happier at this moment. When I look back at things, I realise that I do not regret anything that I've done the past 20 years of my life because it brought me till this day. (wow deep thoughts much lol)

My family's happy. My dad has finally retired, and is making the most of each day doing the things he loves, which includes getting really good at pool, watching movies and just pretty much relaxing. My brother is about to finish his A-levels, and I'm pretty sure he kicked its ass already. I don't think my mom has much to complain about. Everything seems to be falling into place. Not that it was never in place before that. I guess everything just fits tighter now.

And of course, not forgetting that I got to spend time with my girl on Saturday when she came down to Penang. I've missed her.

Well the next thing on the agenda is bowling tomorrow. And the trip to London. Probably one of the last family vacations because my brother will be starting uni soon. It should be fun.

Song recommendation of the day:

Adele - Make You Feel My Love

Tenji

Tenji Japanese Buffet Restaurant is located at Solaris Mont Kiara in KL and is simply awesome if you love Japanese gourmet. The only other Japanese buffets I've tried are at Kampachi (Equatorial Hotel, Penang) and at Tao (E-Gate Penang).

Hands down, Tenji blows away the other two with its huge buffet spread, ample choices and classy ambience.

Outside Tenji.

The entrance to the restaurant itself looks some what like the lobby of a hotel. Definitely a good impression of things to come.

The picture does not do it justice.

After driving for a good 45 mins, a toilet break was definitely needed. The washroom itself did not fail to impress.





We arrived at 11.26, 4 mins before the buffet started. After washing up, it was 11.30 and we were led to the buffet hall. And yes, we were the first ones there.

What we saw totally blew us away. The place was huge. And it definitely looked great. Some sort of classical Japanese song was playing in the background which adds to the effect.

Before getting down to business (eating), we walked around just to see the choices. The way they presented the food was definitely appetizing. I'll let the pics do the talking:

Sashimi

Scallops

Shishamo

Baked Leg of Lamb

The desert section Cakes, puddings, or Häagen-Dazs anyone?

Pastry. My dad would go nuts.

The totally awesome chocolate fountain!

Needless to say, we had a great time. And bigger stomaches. Will definitely go again. Already promised my brother to take him there when he gets to KL.

Song recommendation of the day:

Black Eyed Peas - I Gotta Feeling

I really need to update

I feel that my blog really needs updates. But I have been too busy especially with finals dawning on me. 2 papers are over and 1 more will be in the afternoon. Will put up a proper post after the exams. There's one already in the drafts. Expect tonnes of pics! Too many things have happened and it's gonna be one bomb of a post.

And it seems that if I do well in the finals. I do not have to finance my own set of double pedals. Any mid range pedals to recommend? I'm thinking of Gibraltar.

*edit* post is up!



Song recommendation of the day:
Liquid Tension Experiment - Universal Mind

A different side of life.

It's been a really long while since my last post. Guess I've not really had much time to spend online, as the finals are coming up next week. Feel pretty relaxed though..

Loads of things have happened since my last post, and I've gone through many changes. For one, I now found out that I can study some place else besides in the comfort of my room. I spend every single day waking up with a smile and looking forward to the new things the day will bring. Guess it's really been a while since things are like this. Despite the finals looming in 1 week's time, I still find time to do things I like and not just lock myself in the room 24/7.

Some of the highlights of the week would include my music performance at New Era college, stuffing myself at the Pasar Malam in Serdang and going around to random places to study with my girl.

The Performance at New Era
The performance at New Era went well. I have to admit I was pretty nervous, but soon got over my jitters after the first song I played. My girl tagged along and became my personal photographer.


The first song was the song composed by my friend and fellow ex-Disted coursemate Lim Sze Lin, entitled "Be An Angel". During the Fresh Bottle Recital night, he limited my playing to "as simple as possible". But during this time, I was allowed to go crazy with the song. And I thoroughly enjoyed that.

The next song was the song which had the highest audience ratings during the Fresh Bottle Recital night which was, Jian Tong Nian, written by Ghim Yao. This song had an encore performance both during the recital night, and in New Era.





I was also asked to add extra flavor to the song. And I did. I hope. Lol.

I can safely say we made our name there that day. Despite technical difficulties with the mike. More pics!

Pasar Malam in Serdang

Recently I discovered a pasar malam nearby to Cyberjaya. Well 20 mins is considered near over here. It was quite a pleasant surprise. By "pasar malam" I usually expect it to be shops selling cheapo toys and clothes. But this pasar malam was a food galore. Shin Wei and I went along with our friends Natalie and Chee Wen.

Nevertheless, I have to say we ate alot. And by we, I mean Shin Wei and I. We probably ate two times or three times the amount of Natalie and Chee Wen put together. Oh well.. The food included satay, some ice kacang thingy but with fruits, chai kuih, mua chee, chinese sausages, pancakes, and other foodstuff that I can't remember the names.

Definitely would want to go again. Pictures aren't available at the moment as they are all in Shin Wei's phone.

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Study week was indeed fun to say the least.

Here are some random pics:

Recital Practice:

Blood Donation

SS2 and Secret Recipe

Song recommendation of the day:
Liquid Tension Experiment - Paradigm Shift

All the craziness has come to an end.

The past few weeks have been crazy, with exams, assignment datelines, and nightly music practice. Not forgetting my concert. And now everything has come to an end, it feels so weird to feel so free. But then again, I'm not complaining.

The Fresh Bottle Acoustics Recital Night last night was a blast. Everything went according to plan, though I did screw up here and there, but managed to cover it up. One of the songs I played was popular enough to be requested for an encore performance, and needless to say, that was probably my best performance of the night. Though I was clad in super gay pink, my drum solo in the middle of the song went according to plan. I came up with the solo backstage to incorporate into the song. Failed the first time, but hit it during the encore. Man it felt good.

However the star of the evening could most probably be Kit Leong, with his violin solo. I sat in the crowd watching him perform, and cheering he got from the first note he played. Girls screamed when he played his solo. He had no facial expression whatsoever, but I bet he felt great.

Surprisingly handling all the workload felt like nothing. Probably because she was there with me almost the entire time.




The next obstacle left is finals. I'm not too worried.








Song recommendation of the day:
Liquid Tension Experiment - Acid Rain (too awesome to describe)

Diving. Headfirst. Blindfolded.

I don't want to. Yet I am. Damn.

The wild ride.

These couple of weeks has been a wild rollercoaster ride. I've gone pretty out of my mind, came to a standstill, and then thrown back into the fray with a sudden twist of fate. And I would not have it any other way.

The next couple of weeks are going to be stressful, but I still have a smile on my face. I doubt it's coming off anytime soon.



Song recommendation of the day:
Flo Rida - Right Round

Earth Hour

Here I am sitting in the dark while my laptop is running on its batteries. Most of the lights in my home are off. However there some are running on a timer, so I have no idea how to switch them off. I look out my window, I can see my neighbours walking in the dark in their own homes. I guess most people are taking the initiative to join in on this particular hour in which we sacrifice a small part of our comfort to benefit and show our concern for the world.

Even shopping complexes are turning off their lights, leaving the necessary ones to allow people not to bump into each other. Radio stations going off the air. Everyone is playing their part.


Sitting here it makes me wonder, how many people out there do not care. I sure hope there aren't many.




Song recommendation of the day:
Apocalyptica feat. Cristina Scabbia - S.O.S. (Anything but love)

How does it add up?

I need to know what the hell is going on.

I need to calm myself down.

Home, is where the heart is...... As well as my dog, drums and air conditioned room.

As you all might know, I'm back in Penang for one week. Wished it could be longer, I mean who wouldn't. Being back home feels exactly the same as the day I left it. Joey greeted me like I was never gone, my room looks exactly the same (besides for an empty table, it's usually messy). My mom starts stuffing me with vegies. And my drums sit there, dust-free (thanks to whoever who kept it that way =D )awaiting my return. It does feel good to be back. But my car is left in Cyberjaya. Guess I'll have to steal Je Vin's in the meantime.

Got this week pretty much planned out. At first it seemed like I have nothing to do, but my schedule is getting filled by the second. And I'm not complaining. At least I won't rot at home.

Besides that, I also got my song list for the concert next month. Turns out I'll be playing 4 songs, 2 English songs, 2 Chinese songs. All emo songs. I think every single song being played in the concert is pretty much really really slow stuff. I think I'm gonna fall asleep performing. But hey, I get to play on stage.

Songs to be played:
Being With You (song with really gay cliche'd lyrics)
Be An Angel (piano composition by Lim Sze Lin)
Hou Lai Zhen Me Le (This one seems okay)
Jian Tong Nian (This song is just plain annoying)

*edit : Jian Tong Nian turned out to be the most enjoyable song for me to play on the concert night. I take back my words.


That'll be it for now. Busy busy week.



Song recommendation of the day:
The Prodigy - Run With The Wolves

Gah..

I should really bang my head on the wall several times.

Can't we all get along?

Some things have been on my mind for quite some time. It's the petty squabbling and animosity among the people I know. People dear to me whom I consider all friends. It would be something I will not quite understand. Everyone is different, everyone has their flaws. It is up to us to accept them, understand, and help them change.

Sometimes the things said or done by an individual might come off wrong to others. But after knowing that person more, we can know why and where it comes from. What happened in the past to make the person act the way he is. And that helps us to accept their actions, to forgive and let go. We are human, we make mistakes. We speak before thinking, later on wishing that we can take back what was said. I myself know that sometimes what I say can come off as insulting, degrading and egoistic when I get carried away.

But it's the serious moments, the moments when you see friends being there for one another, is when actions do count for something.

Nowadays, a harmless joke from one will spark anger in another. And it really saddens me, as I know, no one actually means what they say. It was said in good spirit, yet the other party takes it to heart. Probably because what was said hit a nerve. Then you have to think again, not everyone will know what's on your mind. Not everyone will know the things you find sensitive or hurting. I have faith in all my friends that they are all good people. I'm pretty sure if the person did know how badly what he did it affected another, he would refrain from repeating it.

But it's not entirely the fault of the people taking things too seriously. Knowing where to draw the line, knowing when to apologise is a different thing all together. And I can't deny, that some of the people that I know do go too far. And I know that I'm not excluded in this matter, I am trying to change.


In conclusion, it is possible for all this to go away, if we're more honest and direct to each other. To shut up and listen. And I'm willing to start it all off.




So, my friends, what shit have I done? Tell it to me in my face. Then hopefully we all can get along because I know that all of you are good people at heart. And what I think about all of you will not change.




ps: the very last sentence is a lil gay. LOL

Song recommendation of the day:
Brooke White - Hold Up My Heart

Cockroaches

Filthy, pointless creatures with no reason of existence. Gah.