Tuesday, December 30, 2008

Annual Leave Gym Session 30/12/2008 and Public Holiday Non Gym Session 29/12/2008

Annual Leave Gym Session 30/12/2008 and Public Holiday Non Gym Session 29/12/2008

I was pretty weak on Monday dated 29/12/2008, I have no idea why I am still having this flu. Seems like this flu is taking forever to recover. Nonetheless, I walked Little Foot in the evening about 6:50 pm.

Here are the stats for the walk performed:

Monday, 29/12/2008 Medium cardio session
35 mins walking Little Foot around the park 5 times
* Resulted in 170 calories burned and about 3.0 km walked(estimated)

Immediately the next day, I procrastinated whether to hit the gym or just relax at home. After having a hearty lunch in Chili's Pan Mee which was located in Petaling Jaya Utara (PJU in short). I decided I should hit the gym no matter what. I got into the gym at about 3:30 pm and got off the gym about 5:00 pm, total time spent in the gym = 1 hour 30 mins.

In conjunction with that, I have decided to revamp and alter my entire workout routine into the 6x6 program. As such, please find the workout routine as follows:

5 mins on rowing machine @ effort level = 10
* Resulted in 43 calories burned

Barbell Shoulder Press + Dumbbells Shoulder Fliers (Super-set):
2x6 @ 20kg for warm-up and cool-down (barbell)
2x6 @ 6.81kg per arm, total = 13.63kg for warm-up and cool down (fliers)
2x6 @ 40kg (barbell)
2x6 @ 9.09kg per arm, total = 18.18kg (fliers)
2x6 @ 45kg (barbell)
2x6 @ 13.63kg per arm, total = 27.27kg (fliers)
* I felt a little odd doing slightly a different workout but it was alright.

Dumbbells bicep curls + Standing dumbbell overhead tricep extension (Super-set):
2 (2x6) @ 11.36kg per arm, total = 22.72kg for warm-up and cool down (biceps)
2x6 @ 25.00kg for warm-up and cool down (triceps)
2 (2x6) @ 13.63kg per arm, total = 27.27kg (biceps)
2x6 @ 27.27kg (triceps)
2 (2x6) @ 15.90kg per arm, total = 31.81kg (biceps)
2x6 @ 31.81kg (triceps)
* This was slightly harder than I thought.

Triceps Pulldowns - fixed weight + Full Squats (Super-set):
1x6 and 15 @ 20kg for warm-up and cool down (squat)
2x6 @ 10kg for warm-up and cool down (triceps)
1x6 @ 60kg (squat)
1x6 @ 17.5kg (triceps)
1x6 @ 80kg (squat)
2x6 @ 22.5kg (triceps)
1x6@ 90kg (squat)
* This was a lot easier than I thought it would be, I think I can definitely go for the heavier weights now.

Pulley - fixed weight + Dumbbells shoulder press (Super-set):
2x6 @ 30kg for warm-up and cool down (pulley)
2x6 @ 11.36kg per arm, total = 22.72kg for warm-up and cool down (shoulder)
2x6@ 40kg (pulley)
1x6 @ 13.63kg per arm, total = 27.26kg (shoulder)
1x6 @ 45kg (pulley)
2x6 @ 18.18kg per arm, total = 36.36kg (shoulder)
1x6 @ 50kg (pulley)
1x6 @ 20.45kg per arm, total = 40.90kg (shoulder)
* I did this super-set pretty fast and still felt energetic compared to my previous workout routine.

30 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10-11 and 3 mins @ effort level = 8)
2 mins on treadmill @ effort level = 5.5 (Cool-down)
* Resulted in 400 calories burned and about 4.7 km sprint and jog.

I would definitely like to hit the gym tomorrow as well as a new year's eve session. I sincerely believe that my body can recover by tomorrow afternoon, giving me another chance to hit the gym hard. Also, I will be attending a new year's eve barbeque to be host by Professor Woo. As such, there will be a blog entry with plenty of photos.

Sunday, December 28, 2008

Weekend Non Gym Session 28/12/2008

Weekend Non Gym Session 28/12/2008

I walked Little Foot late in the evening today. The weather was not too hot in the evening and it seems as though it was going to rain anytime soon. Given that I have spent the entire day playing Fallout 3, some exercises would really help me relax on my remaining Sunday.

The stats for walking Little Foot is as follows:

Sunday, 28/12/2008 Medium cardio session
25 mins walking Little Foot around the park 4 times
* Resulted in 170 calories burned and about 2.4 km walked(estimated)

I mentioned that I have been occupied with Fallout 3 lately. Whilst this game was no where as good as Fallout 1 or Fallout 2 especially in terms of story. There was the element of exploration that made me keep coming back for more. For your information, I am currently playing a positive Karma female (ie. a good person)

I am playing Fallout 3 for the second time and it is far more entertaining than the first due to the fact that I am taking my own sweet time in completing every single side quest and not rushing the main story. I heard that they will be creating expansion packs for Fallout 3 just like Oblivion. Given the scope of Fallout 3 is a lot smaller than Oblivion, this would good addition to the short story of Fallout 3.

I have taken the liberty to upload some screen shots to give a better picture of the game:

1. My character, Grace at her young age
Photobucket

2. My in game Dad played by Liam Nielson
Photobucket

3. Grace outside of Megaton (the first settlement)
Photobucket

4. Grace staring at the Washington Monument, looks realistic
Photobucket

5. Grace just outside of Rivet City, a city integrated into an old aircraft carrier
Photobucket

6. Behold my Gatling Laser weapon!
Photobucket

7. Grace and Charon outside of Underworld
Photobucket
* I have no idea how was Charon able to wear the unique Outcast Power Armor and Power Helmet.

8. Better view of the Underworld
Photobucket

9. Grace successfully restored the statue of Abraham Lincoln
Photobucket

10. The regulator, Sonora Cruz who buys fingers of negative karma people from Grace
Sonora Cruz
* 10 bottle caps for each finger, should have extracted all 10 from each bad guy/girl.

11. Stealth boy - useful device that one should always keep a few extras
Photobucket

12. Harold and Bob/Herbert in the Oasis
Photobucket
* Hmmmm, I like the Harold voice in Fallout 2 better though.

13. This actually looks like Oblivion more than Fallout 3, totally different settings
Photobucket

14. Tranquility lane, the little is Grace and guess who is the dog?
Photobucket
* I am currently at this stage, trying to drag it longer but seems to be running out of side quests to do.

15. Grace's incomplete collection of Bobble Heads in her Megaton House
Photobucket
* Guess which ones she is missing?

Please note that all screen shots were taken at the resolution of 1280x1024 with 8xAF and 4xAA (for some of them). I enjoyed the game better in my second play through. I definitely feel that the developers should hire better writers as the story was the weakest link in this game.

I would recommend any fans of First Person Shooter (FPS) and Role Playing Games (RPG) to give Fallout 3 a try.

Work Day Gym Session 26/12/2008

Work Day Gym Session 26/12/2008

It was just after Christmas and most people were still on their well-deserved annual leaves. Whilst everybody was just going straight home or to somewhere exotic after work, I headed off to the gym instead to do my usual workout routine.

I only managed to do one gym session this week as I fell ill on Monday to Wednesday, this is most likely to be caused by the flu. I arrived at the gym about 6:00 pm and completed all my exercises by 7:30 pm. Total time spent in the gym = 1 hour 30 mins.

My workout routine as follows:

5 mins on rowing machine @ effort level = 10
* Resulted in 43 calories burned

Standing barbell bicep curls + Skullcrusher (Super-set):
2x10 @ 18.18kg (biceps)
2x10 @ 18.18kg (triceps)
2x10 @ 22.72kg (biceps)
2x10 @ 22.72kg (triceps)
* I had to lighten the load as I was still unable to breath properly due to the flu.

Inclined barbell benchpress + Inclined dumbbells chest fliers (Super-set):
2x10 @ 50kg (benchpress)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 60kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
* I was still suffering from flu and was unable to do any heavier weights at the moment.

Lat pulldown - fixed weight + Pullover (Super-set):
1x10 @ 45kg (pulldown)
2x10 @ 27.27kg (pullover)
2x10 @ 50kg (pulldown)
2x10 @ 31.81kg (pullover)
1x10 @ 55kg (pulldown)

Legpress - fixed weight + Barbell row (Super-set):
1x10 @ 160kg (legpress)
1x10 @ 32.5kg (row)
1x10 @ 180kg (legpress)
1x10 @ 42.5kg (row)
2x10 @ 220kg (legpress)
2x10 @ 52.5kg (row)
* Initially I was planning to do full squats but my legs were too fatigued and a bit stiff so I decided to do barbell row instead.

27 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10-11 and 3 mins @ effort level = 8)
5 mins on treadmill @ effort level = 6.6 (Cool-down)
* Resulted in 380 calories burned and about 4.2 km sprint and jog.

The setting of the treadmill has been altered. Therefore, I was not able to set my time frame within 30 minutes as per usual. I was required to set 25 minutes and then another 5 minutes for my run from today onwards.

In addition, I have decided to cancel my gym membership as I will like to apply for another club which is nearer to my office (walking distance). I am hopeful that I will not be ripped off by them and will definitely not pay more than I am paying now.

Weekend Gym And Non-Gym Session 20/12/2008 to 21/12/2008

Weekend Gym And Non-Gym Session 20/12/2008 to 21/12/2008

Gym Session 20/12/2008
I got back from Jakarta on Wednesday dated 17/12/2008, I was not able to do any gym training sessions after the my Jakarta trip because I was simply too tired and slightly sick. I had some headaches for two days from Thursday to Friday. Hence, I did a gym training session on Saturday dated 20/12/2008.

I think I got into the gym about 10:30 am immediately after my dentist appointment in Damansara Heights and got off about 12:15 pm , total time spent in the gym = 1 hour and 45 minutes. I can't remember the exact time I have spent in the gym as almost one week has lapsed.

Recently, I bought a tub of UN Whey Isolated protein supplement from Ego Nutrition located in the Curve. This tub of protein was to be kept at home for consumption. Here are some photos of the said protein supplement:

1. UN Ultra Whey Iso 2lbs, total damage = RM188
UN Ultra Whey Isolate standing

2. Closer look at the whey isolates.
UN Ultra Whey Isolates

My workout routine is as follows:

5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned

Dumbbells Shoulder Press + Dumbbells Shoulder Fliers (Super-set):
1x10 @ 13.63kg per arm, total = 27.27kg (shoulder)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 15.90kg per arm, total = 31.18kg (shoulder)
2x10 @ 11.36kg per arm, total =22.72kg (fliers)
1x10 @ 20.45kg per arm, total = 40.90kg (shoulder)
* Started with something different but do note the weights might not be accurate as I can recall the exact weights I did.

Dumbbells bicep curls + Standing dumbbell triceps extension (Super-set):
2 (2x10) @ 13.63kg per arm, total = 27.27kg (biceps)
2x10 @ 27.27kg (triceps)
2 (2x10) @ 15.90kg per arm, total = 31.81kg (biceps)
2x10 @ 31.81kg (triceps)

Deadlifts + Pulley for upper back - fixed weight (Super-set):
1x10 @ 60kg (deadlifts)
1x10 @ 45kg (pulley)
2x10 @ 70kg (deadlifts)
2x10 @ 50kg (pulley)
1x10 @ 80kg (deadlifts)
1x10 @ 55kg (pulley)

Dumbbells row + Tricep pulldown - fixed weight (Super-set):
1x10 @ 17.5kg (triceps)
2 (2x10) @ 20.45kg per arm, total = 40.90kg (row)
2x10 @ 22.5kg (triceps)
2 (2x10) @ 25kg per arm, total = 50kg (row)
1x10 @ 25kg (triceps)
* Not very sure whether this was correct in terms of the weight and the exercises but oh well.

30 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 8)
1 mins on treadmill @ effort level = 6.6 (Cool-down)
* Resulted in 387 calories burned and about 4.5 km sprint and jog.

Given that, I was pretty uncomfortable after my dentist appointment due to the fact that my dentist did administer some painkillers for my mouth while he was doing the filling of my tooth. I was still managed to pull off a decent gym session. I reckon I did pretty alright.


Non Gym Session 21/12/2008

On Sunday dated 21/12/2008 early morning, I walked Little Foot around the park again about 9:30 am and this time it was for 8 rounds in the play ground near by. Whilst this did not take a lot of time but I definitely could feel myself starting to perspire.

The stats for the walk as follows:

Sunday, 21/12/2008 Medium cardio session
45 mins walking Little Foot around the park 8 times
* Resulted in 250 calories burned and about 4.8 km walked(estimated)

I was not looking forward to return to work as I had a blast from the Jakarta trip and the recovery period after Jakarta trip. Nonetheless, one should not shy away from one job responsibilities.

Soenaryo and Kimberly's Wedding 17/12/2008

Soenaryo and Kimberly's Wedding 17/12/2008

The main reason that all of us went to Jakarta during December was to attend Soenaryo and Kimberly's wedding dated 17/12/2008. This would represent my final entry with regards to the Jakarta trip.

First and foremost, I would like to congratulated both Soenaryo and Kimberly. I deeply believed that they are meant for each other. Also, I would like to thank Soenaryo for inviting me to his wedding. The wedding started about 8:00 pm on 17 December 2008, the settings and the food were magnificent. Here are some photos of their weddings:

1. The bride and bridegroom, Soenaryo and Kimberly respectively
Soenaryo And Kimberly's Wedding

2. The wedding cake, that's huge and looks great.
A large wedding cake

3. The Melbourne University people who attended the wedding
The Melbourne gang
* From the left: Ing Hoe, Tracy, Anthony, Damon, Me and Andison.

4. The guys from Melbourne with Catherine, the pretty lady
Melbourne guys with Catherine
* From the left: Catherine, Me, Damon, Andison and Reinald.

5. Felix and Catherine
Felix (best photographer) and Catherine
* Our dear friend, Felix is one of the best photographers I know, capturing the magical moments without fail.

6. Our good friend Budi, thanks for providing assistance during Anthony and Diana's Wedding.
Budi our good friend in Jakarta
* From the left: Eric, Me, Budi, Tracy and Ing Hoe.

7. My favourite photo of the entire Jakarta trip, me and Damon with all the beautiful ladies.
Me, Damon and the pretty ladies
* From the top left: Yen Yen, Amelia and Diana (Anthony's wife)
** From the bottom left: Tracy, myself, Diana and Damon.

8. The couple who got married earlier this year, ie. January 2008
Me, Anthony and Anthony's wife
* From the left: Myself, Diana (Anthony's wife) and Anthony.

9. Girls from Trinity and me.
Diana, me and Lillian, formally from Trinity College
* From the left: Diana, myself and Lillian. They are sisters but I didn't know that till they told me.

10. Post-wedding drinks on Anthony. Thanks, Anthony.
All of us ordering some drinks after the wedding
* I reckon that you should be able to tell who is who by now.

11. Old pals, we sure know how to party......
Having a drink after the wedding
* From the left: Felix, Eric, myself and Anthony

12. Final photo of the night, spending time with Soenaryo after the wedding.
Our man of the hour
* From the left: Felix, Eric, myself and Anthony

All in all, the wedding went really well (although me, Eric, Damon and Reinald had to appear on the screen in front of everyone, I was so nervous being interview live for the first time in front of an audience). Again, I would like to congratuate Soenaryo and Kimberly for their wedding.

Immediately the next day, Wednesday dated 18/12/2008, me and Damon took the AirAsia flight back to Kuala Lumpur. I will definitely try to find another chance to visit Indonesia again. Hopefully the next time we all can meet up in Bali on December 2009.


Annual Leave Gym Session 16/12/2008

Annual Leave Gym Session 16/12/2008

I slept about 2 am the night before and woke up 6 am to hit the gym which is in Shangri La Hotel itself. Although I was extremely tired and probably quite fatigued, I still managed to pull off 75% of my usual training which I felt was quite amazing.

I got into the hotel gym at about 6:10 am and I work out till about 8:00 am. Total time spent in the gym = 1 hour 50 mins.

Here are some photos of the gym in the Shangri La Hotel of Jakarta:

1. Inclined benchpress
Inclined benchpress
* Seems to be newer than those in Fitness First back in Malaysia.

2. Smith machine
Smith machine
* I used this machine to do my full squat, seems alright.

3. Barbells and other equipments
Various free weights equipment
* Looks quite high class and clean, staying in a five-stars hotel is awesome.

4. Various fixed weight machines
Various fixed weight equipments
* I only used one of this machine which is the Lat pulldown though.

5. Many treadmills in the gym
TV on the treadmill is the best
* There were built in TVs attached to the treadmill, this was like the best of two worlds.

6. Fixed weight machines from a different angle
Different angle of fixed weight equipment

Without further delay, as far as I can remember my workout routine is as follows:

5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned

Standing barbell bicep curls + Skullcrusher (Super-set):
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (triceps)
2x10 @ 22.25kg (biceps)
2x10 @ 22.25kg (triceps)
1x10 @ 27.25kg (biceps)
1x10 @ 27.25kg (triceps)
* This is as far as I could remember though, might not be complete nor accurate since 2 weeks have lapsed.

Flat barbell benchpress + Dumbbell Chest Fliers (Super-set):
2x10 @ 50kg (benchpress)
2x10 @ 9.09kg per arm, total = 20kg (fliers)
1x10 @ 60kg (benchpress)
1x10 @ 11.36kg per arm, total = 22.72kg (fliers)
1x10 @ 65kg (benchpress)
1x10 @ 13.63kg per arm, total = 27.27kg (fliers)
* Almost ran out of breath while doing this super-set.

Lat Pulldowns - fixed weight + Full Squats (Super-set):
1x10 @ 60kg (squats)
2x10 @ 50kg (lat-pulldown)
1x10 @ 70kg (squats)
2x10 @ 54.54kg (lat-pulldown)
2x10 @ 80kg (squats)
* I was not in my best form that day, hence I did lighter than usual.

55 mins on exercise bike @ effort level ranging from 6 to 11
* Resulted in 25.80 km cycled and 390 calories burned. I had to opt for this as I had totally ran out of breath and stamina. Since the exercise bikes have TV integrated into the screen, this was almost like a dream come true, exercising while watching TV.

I definitely did a lighter or less strenuous gym compared to my usual routine. Given that I had 5 hours of sleep or less plus I was pretty tired from walking around different malls in Jakarta the day before and I did not have a pre-workout meal to provide energy for myself, I would still say that this gym session was not a waste of time.

Meanwhile, stay tune for my final entry with regards to the Jakarta trip. This time I would be attending the main event itself, Soernaryo and Kimberly's wedding.

Thursday, December 25, 2008

Jakarta Trip from 13/12/2008 to 17/12/2008 Part 3

Jakarta Trip from 13/12/2008 to 17/12/2008 Part 3

This trip was filled with both old and new friends in Jakarta. Without them, this trip would be nothing at all. As such, this blog entry is dedicated to sincerely thank those who made this trip an incredible and enjoyable one.

Here are some photos of the gathering of beloved friends of Jakarta:

1. Me and Marcus, thanks for showing us around Marcus.....
Marcus and me

2. Andison, me, Eric and Damon, thanks you Andison for being our local tour guide in Jakarta
Photobucket

3. Ing Hoe, me and Tracy. Great food, awesome friends.....
Photobucket

4. Mostly from Melbourne University friends. Thanks Reinald for organizing gatherings like this.
Photobucket

5. Ivan formally from KPMG Jakarta, there is no party without him. Thanks for the tasty Murtabak, cheese and chocolate.....
Funny Ivan

6. The people who celebrated my birthday 5 months in advance, thanks people.
Photobucket

7. Me, Reinald and two pretty girls.
2 guys and 2 pretty girls

8. Me and Diana, thanks for looking after me and the guys during Anthony's wedding
Me and Diana

9. Andison, Anthony, Soenaryo, Damon and me. Thanks to Andison for showing us around Jakarta, Anthony for sending us off and Soenaryo for inviting us to his wedding.
Andison, Anthony and Yoyo sending us off

Also, I would like to thank those who did not appear in any of the photos above. Namely, Budi, Hadi, Felix and so on. I will definitely revisit Jakarta when I have the chance to again, given that I have been in Jakarta twice in this year, ie. 2008.

Please stay tuned for several more entries with regards to the Jakarta trip.

Cheers

Jakarta Trip from 13/12/2008 to 17/12/2008 Part 2

Jakarta Trip from 13/12/2008 to 17/12/2008 Part 2

First of all, I would like to thank Soenaryo (the bride) for booking rooms for me and the rest of the gang in Shangri-La Hotel. The accommodation far exceeded my expectations. Staying in a five star hotel like Shangri-La was like heaven on earth for me.

I shared a room with Damon, our room number was 1209. Although none of us sleep more than 6 hours per day during our stay in Jakarta. And yes, we usually partied almost up to 2 am and wake up 6 am the next day.

Here are the photos of Shangri-La Hotel:

1. Me and Damon's room no, 1209
Room 1209 of Shangri La Hotel

2. Two single beds and a very tired Damon
Two beds in the room

3. Dressing area in the toilet, toilet seems to be bigger than my room
Mirror area

4. The bathtub which is always clean at least once a day
Bath tub in the toilet
* It's a sad thing that I did not have enough time to enjoy this.......

5. Showering area with a complimentary towel
Shower area

6. Two toilet bowls, I wonder what is the other one for
Two toilet bowls

7. One sofa and a perfect viewing area
One person sofa and a view

8. Marcus and Damon enjoying the room to its fullest
Marcus and  Damon

9. Our resourcefulness in how to keep the room cool
A good use for a piece of paper

Throughout our stay in Jakarta, we visited malls after malls, pubs after pubs, hotels after hotels. I can easily say that most of their shopping complexes are far more luxurious than Malaysia's shopping complexes.

Here are some photos to depict the luxury mall in Jakarta:

1. The mall managed by our good friend, Marcus @ Marcus's mall
Photobucket

2. Grand Indonesia mall as carved on the sign
Grand Indonesia

3. Damon walking towards the camera, notice the luxury decorations? @ Grand Indonesia
Damon walking in some mall

4. Nice pillars and an awesome view outside of the mall @ Grand Indonesia
Eric and Marcus in some mall too

5. Christmas tree decorated with jewelry @ Grand Indonesia
Christmas tree decorated with jewelry

6. Cafe in the middle of the mall, how ingenious
Cafe in the middle of the mall

7. Woodwork gallery in one of the mall
Wood work gallery

8. More statues made of wood, cheap labour and good craftsmanship or are they mass manufactured?
More wood works

We also visited some shanty town areas like the Indonesian art market, the weather was really hot and the art market was somewhat dirty, kinda reminded me of Pasar Seni back in Malaysia.

1. Many handicraft woodwork @ Art market
Photobucket

2. Shanty town look @ Art market
Photobucket

There are far too many photos to be uploaded. I am not really a fan of going to shopping malls at all, especially not in Malaysia unless I have something I would like to purchase. I find it a waste of time and a drain to my wallet.

However, I was able to enjoy the window shopping and the malls in Jakarta. Friends and a great atmosphere to boot, definitely a place worthy of loitering and walking around. Meanwhile, stay tuned for Jakarta Trip from 13/12/2008 to 17/12/2008 Part 3.......