Chinese New Year Celebration 26/01/2009 to 28/01/2009

Chinese New Year Celebration 26/01/2009 to 27/01/2009

Me and my entire family went back to Muar on Monday dated 26/01/2009 and came back the day after on Tuesday dated 27/01/2009. Muar is both my father and mother's home town. This is the time in the year where all Chinese families gather and celebrate the festival together.

Of course, with my new digital camera, I have been taking some photos of the celebration. I am pleased to present herewith the photos:

1. Little Foot eagerly waiting in the car.


2. Bamboo plants just outside my grandmother's place.


3. Grandmother and me in the living room.


4. Me and Chinese New Year decorations.


5. Me and Wei Kiat who goes to gym quite often as well.


6. Ee Chain taking an Ang Pow while Ee Chin is dishing out some this year.


7. Jian, me and Ee Chain posing just outside the living room.


8. Wei Kiat holding up a mahjong piece.


9. A nicely arranged mahjong set.


10. This is what the Chinese meant by "Dry swimming"


11. Ah Fang and his child outside my grandmother's house.


I visited my father's side of the family on that day as well. Fortunately, both mum and dad side of the family is less than 10 minutes drive away which make it very convenient to go back once each year.

1. Home made Lou Sang by Auntie Lucy.


2. Auntie Lucy's cooking in her shophouse.


3. First Uncle's apartment in Muar.


4. Lotsa people from my father's side in my uncle's apartment.


This year's celebration was almost the same like the year before. However, there was not that much fireworks or firecrackers lit that night. Hence, I can conclude that the recession has been hitting everyone significantly. Hopefully the economy would recover by early next year that is 2010.

Pre Chinese New Year Celebration 24/01/2009

Pre Chinese New Year Celebration 24/01/2009

My friend Jeff came back from Dubai to visit us just before Chinese New Year. I had some cakes with him in Secret Recipe located in Section 14. He bought a 640gb hard drive from Digimall that day and I was just there for the window shopping.

Here are some photos of him and me:

1. Jeff playing with his mobile phone


2. Me taking self portrait for no reason


After he left, me and my family decided that we would head to Chili's for dinner. As such, me and my family celebrated our Pre Chinese New Year dinner in Chilli's Bar located in Bangsar shopping complex. Here are some photos of the event:

1. Chili restaurant


2. Me and Little Foot before heading to Chili


3. Chili menu cover


4. My favourite section of Chili menu


5. Me and my mum after the dinner


Post dinner, I went out with my friends for drinks in Ming Tien hawkers area. I had to pick Sheau Yih up for that event. We were chatting and having fun for that night. Here are some photos of that event:

1. Ming Tien's signboard


2. Meng Chun and Sheau Yih discussing something funny


3. Joon Shiong is back from the US, Hsu Kim who wasn't busy that day and Koon Ming from Penang


That's all for the Pre Chinese New Year celebration, I will upload the photos and blog about my actual Chinese New Year celebration shortly.

Annual Leave Gym Session 28/01/2009

Annual Leave Gym Session 28/01/2009

I woke up early today and had two half boiled eggs and tea for breakfast. Due to the fact that I have only hit the gym once last week, I was not going to skip another gym session this week. I arrived at the gym about 10:15 am and got off the gym about 11:45 am, 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 41 calories burned

Barbell biceps curls + Skullcrushers (Super-set):
1x12 @ 12.5kg for warm-ups (bicep)
1x12 @ 12.5kg for warm-ups (skullcrushers)
1x6 @ 18.18kg (biceps)
1x6 @ 18.18kg (skullcrushers)
1x6 @ 22.72kg (biceps)
1x6 @ 22.72kg (skullcrushers)
2x6 @ 27.5kg (biceps)
2x6 @ 27.5kg (skullcrushers)
1x6 @ 30.0kg (biceps)
1x6 @ 30.0kg (skullcrushers)
* Today I am only concentrating on both biceps and triceps with a few other exercises thrown in as well.

Dumbbells bicep curls + Standing dumbbell triceps extension (Super-set):
1 (2x12) @ 9.09kg per arm, total = 18.18kg for warm-up (biceps)
1x12 @ 18.18kg for warm-up (triceps)
1 (2x6) @ 11.36kg per arm, total = 22.72kg (biceps)
1x6 @ 22.72kg (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 super-set was done fairly quickly and I was able to recover from each super-set almost immediately.

Full Squats + Triceps Pull-down - fixed weight (Super-set):
1x12 @ 20kg for warm-up (squats)
1x12 @ 10kg for warm-up (triceps)
1x6 @ 60kg (squats)
1x6 @ 17.5kg (triceps)
1x6 @ 70kg (squats)
1x6 @ 20.0kg (triceps)
1x6 @ 80kg (squats)
1x6 @ 22.5kg (triceps)
1x6 @ 90kg (squats)
1x6 @ 25.0kg (triceps)
1x6 @ 100kg (squats)
1x6 @ 27.5kg (triceps)
* I was too tired after doing like 4 sets of heavy squatting, I was unable to do the 110kg as I felt a bit fatigued today.

Dumbbell shoulder press + Upper back pulley - fixed weight (Super-set):
1x12 @ 9.09kg per arm, total = 18.18kg for warm-up (shoulders)
1x12 @ 20kg (pulley)
2x6 @ 15.90kg per arm, total = 31.81kg for warm-up (shoulders)
2x6 @ 30kg (pulley)
2x6 @ 18.18kg per arm, total = 36.36kg for warm-up (shoulders)
2x6 @ 35kg (pulley)
1x6 @ 20.45kg per arm, total = 40.90kg for warm-up (shoulders)
1x6 @ 40kg (pulley)
* I wanted to try 25kg per arm for shoulder press. Given that this was the last super-set of the day, I was pretty tired by then.

30 mins on stepper with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 13-15)
1 min on stepper @ effort level = 6.0 (Cool-down)
* Resulted in 380 calories burned and about 181 floors climbed.

I did not jog on the treadmill today as I think I would be able to pull another gym session off tomorrow after work. I will be starting my 4-5 workouts per week starting next Monday dated 2nd February 2009 and I am hopeful to see a lot of improvement before my birthday on May 2009.

Work Day Gym Session 23/01/2009

Work Day Gym Session 23/01/2009

I was able to get off early from work about 6 pm. I was totally in the Chinese New Year holiday mood no matter what. However, I have not hit the gym for almost a week since the last session. The last session was on Saturday dated 17/01/2009. Hence, I was determined to hit the gym today no matter what.

I arrived at the gym about 6:30 pm and finished my entire workout routine by 8:15 pm. Total time spent in the gym = 1 hour 45 mins.

My workout routine as follows:

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

Flat barbell benchpress + Flat dumbbells chest fliers (Super-set):
1x12 @ 20kg for warm up (benchpress)
1x12 @ 6.81kg per arm, total = 13.63kg for warm up (fliers)
1x6 @ 50kg (benchpress)
2x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x6 @ 60kg (benchpress)
2x6 @ 13.63kg per arm, total = 27.27kg (fliers)
1x6 @ 70kg (benchpress)
2x6 @ 9.09kg per arm, total = 18.18kg (fliers)
1x6 @ 75kg (benchpress)
* I tried 80kg for benchpress but failed at the first repetition, will try that again the next session.

Barbell Shoulder Press + Pullover (Super-set):
1x12 @ 20kg for warm up and cool down (shoulder)
1x12 @ 18.18kg for warm up and cool down (pullover)
1x6 @ 30kg (shoulder)
1x6 @ 25kg (pullover)
2x6 @ 40kg (shoulder)
2x6@ 29.54kg (pullover)
1x6 @ 45kg (shoulder)
1x6 @ 27.27kg (pullover)
1x6 @ 62.5kg (shoulder)
* I am concentrating on two body parts today, namely both chest and shoulders.

Lat pulldown - fixed weight + Legpress - fixed weight (Super-set):
1x12 @ 20kg for warm-up (lat pulldown)
1x12 @ 100kg for warm-up (legpress)
1x6 @ 45kg (lat pulldown)
1x6 @ 190kg (legpress)
1x6 @ 50kg (lat pulldown)
1x6 @ 200kg (legpress)
2x6 @ 55kg (lat pulldown)
2x6 @ 230kg (legpress)
1x6 @ 60kg (lat pulldown)
1x6 @ 220kg (legpress)
* Quite a mess for this super-set, I was almost able to do the entire stack of weights for the legpress machine.

Inclined barbell benchpress + Dumbbells Shoulder Fliers (Super-set):
2x12 @ 20kg for warm-up and cool down (benchpress)
1x12 @ 6.81kg per arm, total = 13.63kg for warm-up(fliers)
2x6 @ 50kg (benchpress)
2x6 @ 9.09kg per arm, total = 18.18kg (fliers)
1x6 @ 60kg (benchpress)
2x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x6 @ 40kg (benchpress)
1x6 @ 13.63kg per arm, total = 27.27kg (fliers)
* I still managed to do a single set of 60kg inclined benchpress after the flat benchpress I just did earlier, I think I am alright with the body split routine, I guess.

30 mins on treadmill with intervals
(eg. 2 mins @ effort level = 11 and 3 mins @ effort level = 6-8)
2 mins on treadmill @ effort level = 5.5 (Cool-down)
* Resulted in 395 calories burned and about 4.6 km sprint and jog.

I was happy that I am able to run again, it has been almost one entire week since I last ran on the treadmill. I reckon I am finally almost recover from my coughing and hopefully by next week I can intensify my workout routine.

*Please note that I will be changing my entire workout routine coming February 2009 as I would be hitting the gym everyday after work.

Weekend Non Gym Session 18/01/2009

Weekend Non Gym Session 18/01/2009

I woke up about 9:10 am this morning, I had two bananas and a cup of water for breakfast. I was pretty exhausted from the gym session yesterday. However, I was still able to walk my dog around the park for 4 times within 30 minutes.

The stats of the walks is as follows:

Sunday, 18/01/2009 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)

Last Friday which was dated 09/01/2009, we celebrated both Meng Wai's and Jo Yi's birthday in the Old Town Coffeeshop located at Jaya One area. Me and Yee Jin proceed to buy their birthday cake before heading there. There were quite a number of people who attended this event.

Here are some photos of us celebrating Meng Wai's and Jo Yi's birthday respectively:
1. Yee Jin and Meng Wai looking at something interesting?


2. Our birthday boy, Meng Wai


3. Emily eating and Jo Yi looking surprised......


4. Jo Yi, Desmond and Emily


5. Kent Ting and Don Chew


6. Jia Huey and Emily having a serious discussion


7. Chocolate and Banana cake


8. Jo Yi and Meng Wai enjoying our company


9. Jo Yi and Meng Wai making their wishes respectively


10. Jo Yi and Meng Wai cutting their cake


11. The gang who celebrate their birthday


12. Most of the gang after eating the lovely cakes.


I was not in any of the photos because I forgot to ask someone to take our photos during that time. I should remember to do so for our next outing.

Weekend Gym Session 17/01/2009

Weekend Gym Session 17/01/2009

I had Bah Kut Teh for breakfast and decided to hit the gym today as I did not had enough gym sessions during the week days. It's been amlmost five days since my last gym session on Monday dated 12/01/2009. As such, I went to the gym about 12:30 pm today and completed the entire ordeal by 2:00 pm, total time spent in gym = 1 hour 30 mins.

My workout routine as follows:

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


Barbell biceps curls + Skullcrushers (Super-set):
1x6 @ 18.18kg for warm up (biceps)
1x6 @ 18.18kg for warm up (skullcrushers)
2x6 @ 22.72kg (biceps)
2x6 @ 22.72kg (skullcrushers)
1x6 @ 22.5kg (biceps)
1x6 @ 22.5kg (skullcrushers)
2x6 @ 27.5kg (biceps)
2x6 @ 27.5kg (skullcrushers)
1x6 @ 30.0kg (biceps)
1x6 @ 30.0kg (skullcrushers)
* I totally forget that I have already done this in the previous gym session, oh well......

Full Squats + Dumbbells Shoulder Fliers (Super-set):
1x12 @ 20kg for warm-up (squats)
2x6 @ 60kg (squats)
1x6 @ 6.81kg per arm, total = 13.63kg for warm-up(fliers)
1x6 @ 80kg (squats)
2x6 @ 9.09kg per arm, total = 18.18kg (fliers)
1x6 @ 100kg (squats)
2x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x4 @ 110kg (squats)
1x6 @ 13.63kg per arm, total = 27.27kg (fliers)
* Unfortunately I failed at the final two repetitions for squats @ 110kg, I will continue to try heavy weights as I am doing quite low repetitions for squats.

Barbell rows + Triceps pulldown - fixed weight (Super-set):
2x6 @ 32.5kg (rows)
2x6 @ 20kg for warm-up and cool down (triceps)
2x6 @ 42.5kg (rows)
2x6 @ 25kg (triceps)
1x6 @ 47.5kg (rows)
1x6 @ 30kg (triceps)
1x6 @ 52.5kg (rows)
1x6 @ 35kg (triceps)
* I was quite alright when I did this just after my squats.

Pulley - fixed weight + One arm dumbbell rows (Super-set):
2x6 @ 20kg for warm-up and cool down (pulley)
2 (2x6) @ 15.09kg per arm, total = 30.18kg for warm-up and cool downs (rows)
1x6 @ 30kg (pulley)
1 (2x6) @ 18.18kg per arm, total = 36.36kg (Rows)
1x6 @ 40kg (pulley)
1 (2x6) @ 20.45kg per arm, total = 40.90kg (Rows)
1x6 @ 50kg (pulley)
2 (2x6) @ 22.72kg per arm, total = 45.45kg (Rows)
2x6 @ 45kg (pulley)
1 (2x6) @ 25kg per arm, total = 50kg (Rows)
* I am not very sure of the weight loads for this workout as I could not remember exactly the entire superset.

30 mins on stepper with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 14)
1 min on stepper @ effort level = 6.0 (Cool-down)
* Resulted in 370 calories burned and about 185 floors climbed.

I feel a lot better after doing this workout and I am hopeful in doing another on Sunday dated 18/01/2009. I'll probably be focusing on shoulders and chests exercises for Sunday. However, given my old track record, I hate working out on a Sunday. Hence, we'll see what happens tomorrow.

Work Day Gym Session 12/01/2009

Work Day Gym Session 12/01/2009

I was eager to hit the gym today although I had been coughing quite badly. Also, thanks to my coughing I was unable to run on the treadmill and opted for the stepper instead. I managed to get off work about 6:30 pm and arrived at the gym about 6:45 pm. I got off from the gym about 8:15 pm, total time spent in the gym = 1 hour 30 mins.

My workout routine is as follows:

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

Barbell biceps curls + Skullcrushers (Super-set):
2x6 @ 18.18kg for warm up and cool down(biceps)
2x6 @ 18.18kg for warm up and cool down(skullcrushers)
1x6 @ 22.72kg (biceps)
1x6 @ 22.72kg (skullcrushers)
1x6 @ 22.5kg (biceps)
1x6 @ 22.5kg (skullcrushers)
1x6 @ 27.5kg (biceps)
1x6 @ 27.5kg (skullcrushers)
1x6 @ 30.0kg (biceps)
1x6 @ 30.0kg (skullcrushers)
* I was able to do this fairly quickly without much rest from one set to the other.

Inclined barbell benchpress + Pullover (Super-set):
2x6 @ 50kg (benchpress)
2x6 @ 22.72kg (pullover)
2x6 @ 60kg (benchpress)
2x6 @ 25kg (pullover)
1x6 @ 70kg (benchpress)
1x6 @ 29.54kg (pullover)
1x12 @ 20kg for cool down (benchpress)
1x12 @ 20.45kg (pullover)
* I did a single set @ 70kg for inclined benchpress properly so I am quite proud for myself today.

Deadlifts + Alternate dumbbells curls (Super-set):
1x12 @ 20kg for warm-up (deadlifts)
1 (2x12) @ 9.09kg per arm, total = 18.18kg for warm-up (curls)
1x6 and 1x12 @ 60kg (deadlifts)
2 (2x6) @ 11.36kg per arm, total = 22.72kg (curls)
2x6 @ 80kg (deadlifts)
2 (2x6) @ 13.63kg per arm, total = 27.27kg (curls)
1x6 @ 90kg (deadlifts)
1 (2x6) @ 15.09kg per arm, total = 31.81kg (curls)
* I was trying to do 100kg for deadlift today but was unable to do so, I will try again soon enough.

Lat pulldown - fixed weight + Legpress - fixed weight (Super-set):
1x12 @ 35kg for warm-up (lat pulldown)
1x12 @ 80kg for warm-up (legpress)
1x6 @ 45kg (lat pulldown)
1x6 @ 180kg (legpress)
1x6 @ 50kg (lat pulldown)
1x6 @ 190kg (legpress)
2x6 @ 55kg (lat pulldown)
2x6 @ 210kg (legpress)
1x6 @ 60kg (lat pulldown)
1x6 @ 220kg (legpress)
* Hmmm, I reckon I am getting stronger. However, I think my brain has enable me to do more because I know that I won't be running today, I guess.

30 mins on stepper with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 14)
1 min on stepper @ effort level = 6.0 (Cool-down)
* Resulted in 330 calories burned and about 175 floors climbed.

I think my condition has improved in terms of recovering from my cough. Nonetheless, it has still impeded my ability to do more in today's session. I am going to try to pull another session tomorrow or on Wednesday night as I would be occupied on Friday night this week.

Work Day Gym Session 07/01/2009

Work Day Gym Session 07/01/2009

It was quite a long day at work, I was eager to hit the gym nonetheless. I had seen a doctor earlier today about 9 am this morning due to my cough since late December. I hurried to the gym right after work and arrived at the gym about 6:40 pm. My entire workout routine ended at 8:10 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 39 calories burned

Flat barbell benchpress + Flat dumbbells chest fliers (Super-set):
1x10 @ 20kg for warm up (benchpress)
1x10 @ 9.09kg per arm, total = 18.18kg (fliers)
1x6 @ 50kg (benchpress)
2x6 @ 11.36kg per arm, total = 22.72kg (fliers)
2x6 @ 60kg (benchpress)
2x6 @ 13.63kg per arm, total = 27.27kg (fliers)
1x6 @ 70kg (benchpress)
1x6 @ 15.90kg per arm, total = 31.81kg (fliers)
1x6 @ 75kg (benchpress)
* Frankly, I thought I was not well enough to do weights today but to my surprise I actually did 75kg for benchpress.

Dumbbells bicep curls + Standing dumbbell triceps extension (Super-set):
2 (2x6) @ 11.36kg per arm, total = 22.72kg for warm-up and cool down (biceps)
1x6 @ 22.72kg for warm-up (triceps)
2 (2x6) @ 13.63kg per arm, total = 27.27kg (biceps)
1x6 @ 25.00kg for warm-up and cool down (triceps)
2 (2x6) @ 15.90kg per arm, total = 31.81kg (biceps)
2x6 @ 27.27kg (triceps)
1x6 @ 29.54kg (triceps)
* I would consider this alright but could have been better.

Full Squats + Dumbbells Shoulder Fliers (Super-set):
1x12 @ 20kg for warm-up (squats)
2x6 @ 60kg (squats)
2x6 @ 6.81kg per arm, total = 13.63kg for warm-up and cool down (fliers)
1x6 @ 80kg (squats)
2x6 @ 9.09kg per arm, total = 18.18kg (fliers)
1x6 @ 90kg (squats)
2x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x6 @ 100kg (squats)
* I am finally able to do 100kg full squat, my next target would be 130kg hopefully by end of this year, definitely won't mind if I am able to do even heavier than this.

Pulley - fixed weight + Triceps pulldown - fixed weight (Super-set):
2x6 @ 20kg for warm-up and cool down (pulley)
1x6 @ 15kg for warm-up and cool down (triceps)
2x6 @ 40kg (pulley)
1x6 @ 20kg (triceps)
1x6 @ 45kg (pulley)
2x6 @ 22.5kg (triceps)
1x6 @ 35kg (pulley)
1x6 @ 25kg (triceps)
* I did the full stack of weight for my triceps pulldown today, felt amazing.

29 mins on stepper with intervals
(eg. 3 mins @ effort level = 9-10 and 2 mins @ effort level = 13)
* Resulted in 350 calories burned and about 170 floors climbed.

There was no cool-down for my cardiovascular exercise today. This is because the machine suddenly switch off by itself. I did not do any jogging or sprinting today as I still have flu and my cough has yet to recover fully at the moment. I am hopeful to do another gym session either tomorrow or on Friday.

Also, I have joined Celebrity Fitness in 1 Utama because of its location exactly at my workplace. The cost for Celebrity Fitness is very expensive, I am required to pay RM149 per month. Fortunately, I will not be required to drive to Damansara Uptown for Fitness First again. As such, I have decided to do 4-5 gym sessions per week ranging from one hour to one hour thirty minutes per session.

Weekend Gym Session 03/01/2008

Weekend Gym Session 03/01/2008

I was supposed to hit the gym on Friday, dated 02/01/2008 but I was unable to because I had to have dinner with my parents and my neighbors who just got back from Australia. Nonetheless, I was able to hit the gym today and I just could not say no for the first gym session of 2009.

I arrived at the gym about 3:00 pm and got off the gym at exactly 4:30 pm, total time spent in the gym = 1 hour and 30 mins. Although I was sorta sick today, I still managed to do the entire workout except for the running on the treadmill part.

As such, my workout routine is as follows:

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

Barbell biceps curls + Skullcrushers (Super-set):
1x6 @ 12.5kg for warm-up and cool down(biceps)
1x6 @ 12.5kg for warm-up and cool down(skullcrushers)
2x6 @ 22.5kg (biceps)
2x6 @ 22.5kg (skullcrushers)
2x6 @ 27.5kg (biceps)
2x6 @ 27.5kg (skullcrushers)
1x6 @ 32.5kg (biceps)
1x6 @ 32.5kg (skullcrushers)
* I reckon I did great for this as I was able to do the bicep curls at 32.5kg, a good achievement for me.

Deadlifts + One arm dumbbell rows (Super-set):
1x6 @ 20kg for warm-up (Deadlifts)
2 (2x6) @ 13.63kg per arm, total = 27.27kg for warm-up (Rows)
2x6 @ 60kg (Deadlifts)
2 (2x6) @ 18.18kg per arm, total = 36.36kg (Rows)
1x6 @ 70kg (Deadlifts)
1 (2x6) @ 20.45kg per arm, total = 40.90kg (Rows)
1x6 @ 80kg (Deadlifts)
1 (2x6) @ 22.72kg per arm, total = 45.45kg (Rows)
1x6 @ 90kg (Deadlifts)
* It's been awhile since I deadlift that heavy ie. 90kg, more to come I believe.

Lat pulldown - fixed weight + Legpress - fixed weight (Super-set):
1x6 @ 20kg for warm-up (lat pulldown)
1x6 @ 50kg for warm-up (legpress)
1x12 @ 20kg for cooldown (lat pulldown)
1x6 @ 80kg for cooldown (legpress)
1x6 @ 50kg (lat pulldown)
1x6 @ 200kg (legpress)
2x6 @ 45kg (lat pulldown)
2x6 @ 190kg (legpress)
1x6 @ 40kg (lat pulldown)
1x6 @ 180kg (legpress)
* This seems to be too much data for me to put in, next time I will try doing the same weight so that I won't need to remember so much.

Barbell rows + Dumbbell chest fliers (Super-set):
1x6 @ 12.5kg for warm-up (rows)
1 (2x6) @ 9.09kg per arm, total = 18.18kg for warm-up(Dumbbell chest fliers)
2x6 @ 32.5kg (rows)
2 (2x6) @ 11.36kg per arm, total = 22.72kg (Dumbbell chest fliers)
1x6 @ 42.5kg (rows)
2 (2x6) @ 13.63kg per arm, total = 27.27kg (Dumbbell chest fliers)
1x6 @ 47.5kg (rows)
1 (2x6) @ 15.90kg per arm, total = 31.81kg (Dumbbell chest fliers)
*This was the final superset I pulled today, I was still energetic when I did this exercises.

30 mins on stepper with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 12)
1 min on stepper @ effort level = 6.0 (Cool-down)
* Resulted in 365 calories burned and about 175 floors climbed.

I had some problems when doing the stepper earlier today. For some reasons, my mouth was too dry and I had to continuously drink water periodically while performing the exercise. I am hoping that I will recover soon so that I can further do heavier weights with the current regime I am on.

All in all, I think today's gym session was productive and I found out that I am actually stronger than I give myself credit for.

Countdown New Year's Eve 31/12/2008

Countdown New Year's Eve 31/12/2008

This year's celebration will be slightly different from last year. This year's celebration was held in Professor Woo's home. However, as tradition, we celebrated Sheau Yih's birthday in conjunction with the new year's eve celebrations.

The party started at 7:30 pm but I arrived there about 8:15 pm, I had a lot of trouble trying to find the place. Fortunately by sheer luck, I found it after frantically driving around and around. I brought spaghetti to the party as planned. In addition, I deliberately acted as a camera man by using my dad's Nikom P40 which so happens to be a DSLR. That night, I took like 210 photos for that event.

Here are some of the photos taken last night:

1. Me and a group of pretty ladies

* From the left: Hsu Kim, Patricia, Sherine, Myself, Mei, Sheau Yih and Jia Huey.

2. The food prepared by many of us before the party started

* I prepared the spaghetti sauce and the noodles.

3. Another shot of the food prepared


4. One of the 3 barbeque pits

* Efficient cooking, there were 3 barbeque pits to cook all those skeewers and other food.

5. Meng Wai and Anne tending for the BBQ pit, grilling some food for us

* Those various meat skewers sure look tempting.

6. Jessie holding up the Scotch Whiskey

*This drink was far too strong for me but I drank one single shot anyways.

7. Patricia consuming a well cooked skewer


8. Both Jia Huey and Sheau Yih trying to hide from the camera?

* No ones escape this bbq without their photo taken......hahaha

9. Sai Mun and Meng Wai's Dad with his specially made Scotch Whiskey from Europe

* That bottle of Scotch Whiskey was specially made for him in Europe where it has his name carved into the bottle.

10. With so many people at the BBQ party, there were many shoes as well

* I have no idea who took this photo, I am pretty sure it wasn't me though.

11. Meng Wai's Dad with a group of girls


12. Me and Mei (our future doctor in Singapore)

* She left early from the party, how saddening.....

13. Me and Meng Wai, he was totally drunk just after midnight.

* He was so drunk that I think he went to sleep soon after the countdown.

14. Yum Seng / Cheers everyone, there was many of this occasion throughout that night.


15. Another group photo with Meng Wai's parents

* From the left, Meng Wai's mum, Shu Xian, Zi Ying, Chiew Yian and Meng Wai's Dad.

16. My favourite group photo with everyone in it.

* There are just too many people to identify in this photo.

17. Just another group photo with different people

* From the left: Thomas (Chiew Yian's brother), Chiew Yian, Meng Wai, Patricia, Myself, Sherine and Annie.

18. Overall, I gave the entire barbeque party two thumbs up, also includes Sheau Yih's thumbs up as well.


These photos sum up how great and enjoyable the barbeque party was. I would like to sincerely thank Meng Wai, his parents and his sister for being such a great host. Without them, this party would not have been a reality.

I hope to have more of these parties in the coming months for the year 2009. The gathering of friends and great food is irreplaceable with anything in this world, especially in terms of money.