Annual Leave Non Gym Session 31/12/2009 and 2010 1st January Countdown

Annual Leave Non Gym Session 31/12/2009

Today, I woke up around 8:30 am. I was not looking forward to bring Little Foot for a walk. The weather was slightly hotter than usual around 10:30 am.

Thursday, 31/12/2009, light cardio session
20 mins walking Little Foot around the part for 4 times
* Resulted in 100 calories burned and about 2.4km walked(estimated)

I had to rush out immediately after walking Little Foot as me and my friend were going to 1Utama to watch Avatar. Unfortunately, Avatar was fully booked and we ended up watching Sherlock Holmes. I was pleasantly surprised as the I did not expect that movie to be good.

2010 1st January Countdown 31/12/2009

Around 7:30 pm, I headed to Meng Wai's house in SS3 for a barbecue party in conjunction with the celebration of the beginning of the year 2010. There plenty of food and alcohol to go around. Also, we ended up celebrating Sheau Yih's birthday as well.

Here are some photos of that night:

1. Our beloved host, Meng Wai

From 2010 1st January Countdown

2. Meng Wai and a bunch of girls, lucky guy

From 2010 1st January Countdown

3. The old barbecue pit, where all the good food comes from

From 2010 1st January Countdown

4. All the food on the table, Patricia obviously enjoying it.

From 2010 1st January Countdown

5. The brothers with Meng Wai's Dad

From 2010 1st January Countdown

6. We had lotsa beer

From 2010 1st January Countdown

7. Coincidentally, it was Sheau Yih's birthday celebration as well

From 2010 1st January Countdown

8. The cake itself

From 2010 1st January Countdown

9. My favourite group photo shot

From 2010 1st January Countdown

10. Me and the girls

From 2010 1st January Countdown

11. Yee Jin getting Meng Wai to do a speech or possibly sing

From 2010 1st January Countdown

12. Brothers who made this all possible

From 2010 1st January Countdown

13. One last toast to go?

From 2010 1st January Countdown

Thanks to Meng Wai and Meng Chun's effort in making this one of the best countdown I have attended for years. I went home around 2 am and was extremely happy and thoroughly enjoyed the night. I bid farewell to Meng Wai who will be on a flight to Melbourne, Australia to further his career.

Annual Leave Gym Session 30/12/2009

Annual Leave Gym Session 30/12/2009

I woke up quite late today around 9:30 am. I was not looking forward to bring Little Foot for a walk. The weather was slightly hotter than usual around 10:30 am.

Wednesday, 30/12/2009, light cardio session
20 mins walking Little Foot around the part for 4 times
* Resulted in 100 calories burned and about 2.4km walked(estimated)

Furthermore, I was going to hit the gym around 6:00 pm. I managed get into the gym around 3:00 pm and got off the gym around 7:30 pm. Total time spent in the gym = 1 hour 30 mins.

My workout routine as follows:

Full squats:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 52.5kg
1x10 @ 72.5kg
1x10 @ 92.5kg

Pulley - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 27kg
2x10 @ 33kg

Inclined legpress:
2x10 @ 40kg for warm-up and cool-down
1x10 @ 80kg
1x10 @ 120kg
1x10 @ 160kg

Leg curls - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 45kg
1x10 @ 50kg

Calf extension - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 45kg
1x10 @ 65kg

Leg extension - fixed weight:
2x10 @ 30kg
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

40 mins on the treadmill @ speed = 6.5kmph and gradient = 0-3.0% (two peaked intervals)
5 mins on the treadmill @ speed = 4.2 to 5.7 kmph and gradient = 0 for cool-down
* Resulted in 4.41km brisked walked and around 270 calories burned.

I probably hit the gym again on Friday if possible. This is because I will be watching the "Avatar" movie tomorrow in 1 Utama early afternoon. I heard it is a very good movie and I am definitely looking forward to it tomorrow.

Annual Leave Non-Gym Session 29/12/2009

Annual Leave Non-Gym Session 29/12/2009

I woke up quite early today around 8 am. I was looking forward to bring Little Foot for a walk. The weather was pretty alright around 9:30 am. As such, walking Little Foot was quite pleasant indeed.

Here are the stats of the walk:

Tuesday, 29/12/2009, Light cardio session
20 mins walking Little Foot around the part for 4 times
* Resulted in 100 calories burned and about 2.4km walked(estimated)

Recently, I have purchased Cyberclean from a PC shop in 1Utama. I have tried using it but it was not as good as advertised. In fact, I was pretty disappointed with it. This item cost around RM27. Here are some photos of Cyberclean:

1. Cyberclean in its original packaging


2. Cyberclean, how to use instructions


I probably will hit the gym tomorrow as I need to try to go to gym as frequently as possible due to my time off from work. Tomorrow's gym session will be focus on my legs, ie. legs day. I hate legs day.

Annual Leave Gym Session 28/12/2009

Annual Leave Gym Session 28/12/2009

Surprisingly, I woke up quite early today around 8 am. I was not looking forward to bring Little Foot for a walk. The weather was slightly more humid than usual around 9:30 am.

Monday, 28/12/2009, medium cardio session
40 mins walking Little Foot around the part for 6 times
* Resulted in 150 calories burned and about 3.6km walked(estimated)

Furthermore, I was going to hit the gym around 2:30 pm. I managed get into the gym around 3:00 pm and got off the gym around 4:30 pm. Total time spent in the gym = 1 hour 30 mins.

My workout routine as follows:

Dumbbells shoulder press:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
1x10 @ 15.90kg per arm, total = 31.81kg
1x10 @ 18.18kg per arm, total = 36.36kg
1x10 @ 20.45kg per arm, total = 40.90kg

Barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 32.5kg
2x10 @ 42.5kg

Alternate dumbbells curls:
2 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2 (2x10) @ 11.36kg per arm, total = 22.72kg
1 (2x10) @ 12.5kg per arm, total = 25.00kg

Lat-pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 33kg
1x10 @ 40kg
1x10 @ 47kg

Dumbbells shoulder fliers:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2x10 @ 11.36kg per arm, total = 22.73kg
1x10 @ 12.50kg per arm, total = 25.00kg

MTC decline press - fixed weight:
2x10 @ 5kg per arm, total = 10kg for warm-up and cool-down
1x10 @ 15kg per arm, total = 30kg
2x10 @ 20kg per arm, total = 40kg

30 mins on the treadmill @ speed = 6.5kmph and gradient = 0-2.0% (random intervals)
5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0 for cool-down
* Resulted in 3.70km brisked walked and around 220 calories burned.

I probably hit the gym again tomorrow if I can. I am considering to switch from Celebrity Fitness to OneWorld Hotel's gym due to the fact that it is cheaper and also closer to my office. Furthermore, I can use the office carpark when I want to hit the gym on non-working days such as public holiday or when I am on leave.

Weekend Non Gym Session 26/12/2009

Weekend Non Gym Session 26/12/2009

I woke up quite early today around 8 am. I was looking forward to bring Little Foot for a walk. The weather was slightly hotter than usual around 9:30 am. As such, walking Little Foot was quite unpleasant indeed.

Here are the stats of the walk:

Saturday, 26/12/2009, Light cardio session
15 mins walking Little Foot around the part for 2 times
* Resulted in 50 calories burned and about 1.2km walked(estimated)

I bought quite a number of games from Steam lately due to its holiday sale. Note that these are all original games. As such, I am busy trying to finish one game after the other. Besides, I will be on leave the whole of next week. Therefore, I hope to do more gym sessions starting from Monday dated 28/12/2009 next week.

Public Holiday Gym Session 25/12/2009

Public Holiday Gym Session 25/12/2009

I was unable to hit the gym during work days. As such, I decided to pull a gym session during Christmas day itself. It has been almost 5 days since my last work out, that is jogging outdoor in the park. I was very determined to hit the gym today no matter what.

I got into the gym around 10:30 am and got out of the gym around 12:00 pm. Total time spent in the gym = 1 hour 30 mins.

My workout routine as follows:

Barbell bicep curls + Skullcrushers (Super-set):
2x10 @ 12.5kg (biceps) for warm-up and cool-down
2x10 @ 12.5kg (triceps) for warm-up and cool-down
2x10 @ 22.5kg (biceps)
2x10 @ 22.5kg (triceps)
1x10 @ 27.5kg (biceps)
1x10 @ 27.5kg (triceps)

Standing dumbbell triceps extension:
2x10 @ 20.45kg for warm-up and cool-down
1x10 @ 27.27kg
1x10 @ 29.54kg
1x10 @ 31.81kg

Dumbbells bicep curls:
2 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2 (2x10) @ 11.36kg per arm, total = 22.72kg
1 (2x10) @ 13.63kg per arm, total = 27.27kg

Rows - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 42kg
1x10 @ 45kg

Leg extension - fixed weight:
2x10 @ 45kg for warm-up and cool-down
2x10 @ 55kg
1x10 @ 65kg

10 mins on the treadmill @ speed = 8.0kmph and gradient = 0
15 mins on the treadmill @ speed = 6.5kmph and gradient = 0
5 mins on the treadmill @ speed = 8.0 mph and gradient = 0
5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0 for cool-down
* Resulted in 3.80km jogged / speed walked and around 290 calories burned.

I am officially on leave up to next year from today onwards. As such, I hope to hit the gym more often than I did during working days. I am also planning to switch my gym from Celebrity Fitness to the OneWorld hotel gym. I will find out about the facilities in OneWorld hotel before making the switch.

Weekend Non Gym Session 20/12/2009

Weekend Non Gym Session 20/12/2009

I woke up fairly early today which is around 8 am in the morning. I had a cup of coffee mixed with 250 ml of milk and some crispy roast pork for breakfast. I was planning to hit the gym today. However, due to my impatience, I decided to jog and walk around the park for a long duration today.

I got to the park around 10:15 am and finished the entire ordeal around 11:35 am.

Here are the stats of the jog:

Sunday, 15/11/2009, heavy cardio session
80 mins jogging and walking around the park for 16 times
* Resulted in 550 calories burned and about 8km jogged and walked(estimated)

There was a lot of difference in jogging on the treadmill and outdoors. For me, jogging outdoors is far more difficult than on the treadmill. As such, I will try to train for outdoors jogging more frequently from now on.

Meanwhile, I have purchased another item for my gaming rig this week yet again. The item in question is the Steelseries Pro Gaming Qck Mini. Due to the fact that there is very little space on my table, I decided to go for the smallest mousepad there is.

Here are some photos of it:

1. Steelseries Qck Mini Mousepad in its packaging


2. Steelseries Qck Mini Mousepad


3. Steelseries Qck Mini Mousepad in action


4. Gaming keyboard, mouse and mousepad, respectively


I have gotten most of the parts and items for my gaming rig. I am now considering an excellent headphones with microphone and a 2.5inch external hard disk drive (to backup my Steam games and for easy transportation purposes). Hopefully, I am able to afford these sometime in the future.

Work Day Gym Session 15/12/2009

Work Day Gym Session 15/12/2009

I got into the gym around 6:30 pm and got off the gym around 8:15 pm. Total time spent in the gym = 1 hour 45 mins.

My workout routine as follows:

Barbell rows:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 35kg
1x10 @ 37.5kg

Triceps pulldown - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 20kg
2x10 @ 25kg

Deadlifts:
2x6 @ 50kg for warm-up and cool-down
2x6 @ 70kg
1x6 @ 80kg

Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg

One arm dumbbell rows:
2 (2x10) @ 12.5kg per arm, total = 25kg for warm-up and cool-down
1 (2x10) @ 19.32kg per arm, total = 38.64kg
1 (2x10) @ 20.54kg per arm, total = 40.90kg
1 (2x10) @ 21.60kg per arm, total = 43.18kg

Lat pulldown- fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 50kg

30 mins on the treadmill @ speed = 6.5kmph and gradient = 0
5 mins on the treadmill @ speed = 6.0kmph and gradient = 0 for cool-down
* Resulted in 3.70km jogged / speed walked and around 200 calories burned.

This is the second weight session since late October. I have loss around 25% of my full strength and will endeavor to recover it as soon as possible . Furthermore, I am looking forward to pull another gym session sometime this week yet again.

Weekend Non Gym Session and Gym Session 12/12/2009

Weekend Non Gym Session and Gym Session 12/12/2009

I woke up quite early today around 8 am. I was looking forward to bring Little Foot for a walk. The weather was slightly hotter than usual around 10:30 am. As such, walking Little Foot was quite unpleasant indeed.

Here are the stats of the walk:

Saturday, 12/12/2009, Light cardio session
25 mins walking Little Foot around the part for 4 times
* Resulted in 120 calories burned and about 2.4km walked(estimated)

Furthermore, I was at work today around 11:30 am and got off work around 4:00 pm. I managed get into the gym around 4:15 pm and got off the gym around 5:30 pm. Total time spent in the gym = 1 hour 15 mins.

My workout routine as follows:

50 mins on the treadmill @ speed = 8.0kmph and gradient = 0
5 mins on the treadmill @ speed = 6.0kmph and gradient = 0 (Cool-down)
5 mins on the treadmill @ speed = 6.5kmph and gradient = 0 (Cool-down)
1 min on the treadmill @ speed = 5.7kmph and gradient = 0 (Cool-down)
* Resulted in 7.74km jogged and around 675 calories burned.

I will most likely hit the gym again tomorrow as I will be at the office clearing off some stuff, unfortunately. Hopefully, all goes well for me.

Meanwhile, last Saturday, I purchased a brand new keyboard and mouse from CEX through Low Yat Net Forums. Here are some photos of my new keyboard and mouse, respectively:

1. Logitech G15 gaming keyboard
a.) Front view of the keyboard


b.) Sideview of the keyboard


2. Logitech G9x gaming mouse
a.) Overhead view of the mouse


b.) Close shot of the mouse


This has resulted in the following photo of my updated gaming rig, now with gaming peripherals:


I really enjoyed using the Logitech G15 gaming keyboard and the Logitech G9x gaming mouse. Both of them are very responsive, very easy to use and have many buttons for me to use in game and in windows. I particularly like the LCD on the Logitech G15 gaming keyboard. Previously, I thought I would have hated it though.

Work Day Gym Session 07/12/2009

Work Day Gym Session 07/12/2009

I got into the gym around 7:00 pm and got off the gym around 8:45 pm. Total time spent in the gym = 1 hour 45 mins.

My workout routine as follows:

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 50kg
1x10 @ 60kg

Pullover:
2x10 @ 20.45kg for warm-up and cool-down
1x10 @ 25kg
2x10 @ 27.27kg

Dumbbells chest fliers:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2x10 @ 12.5kg per arm, total = 25kg
1x10 @ 14.77kg per arm, total = 29.54kg

Lat pulldown- fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 50kg

Pulley - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 47kg

Inclined benchpress - smith machine:
2x10 @ 22.5kg for warm-up and cool-down
2x10 @ 42.5kg
1x10 @ 52.5kg

3 mins on the treadmill @ speed = 8.0kmph and gradient = 0
27 mins on the treadmill @ speed = 6.0 to 6.5kmph and gradient = 0
5 mins on the treadmill @ speed = 5.2 to 6.0kmph and gradient = 0 for cool-down
* Resulted in 3.74km jogged / speed walked and around 220 calories burned.

This has been the first weight session since late October. I felt like I have not done weights for a few months. However, I am looking forward to pull another gym session sometime this week yet again.

Work Day Gym Session 01/12/2009

Work Day Gym Session 01/12/2009

I got into the gym around 7:00pm as I was able got off work around that time . I got off the gym around 8:15 pm, total time spent in the gym = 1 hour 15 mins.

My workout routine as follows:

45 mins on the treadmill @ speed = 8.0kmph and gradient = 0.0
5 mins on the treadmill @ speed = 6.0kmph and gradient = 0.0(Cool-down)
* Resulted in 6.74km jogged and around 600 calories burned.

Celebrity Fitness has further upgraded their treadmill. Now, you could actually watch TV using the LCD TV located above the treadmill and you can choose whichever channel you wanna watch. This resulted in I really enjoying the new treadmills.

My Melbourne Getaway Trip 21/11/2009 to 30/11/2009

My Melbourne Getaway Trip 21/11/2009 to 30/11/2009

I took 5 days off from work on starting from 23 November 2009 to 30 November 2009 to travel to Melbourne for holiday. My flight was around 9:00 am in the morning on the 21 November 2009 (ie. Saturday). The flight took around 7 hours and I was wide awake all the way through.

I arrived at Melbourne around 8:00 pm (Melbourne time) and was only able to get out of the airport around 9:30 pm. My sister and her boyfriend drove me to my friend's place where I stayed for the next 10 days.

I didn't not expect this trip to be particularly enjoyable as I didn't have a plan on what to do during my tenure over there. Fortunately, I was blessed with good friends and was able to enjoy the entire holiday there.

Here are some of the photos taken in Melbourne:

1. Me having a Mocha drink in the new cafe

From My Melbourne Getaway Trip 2009

2. A nice white chocolate cake I had

From My Melbourne Getaway Trip 2009

3. Me standing in front of the counter where they sell chocolate cakes, biscuits and etc.

From My Melbourne Getaway Trip 2009

4. An authentic Italian pizza on Lygon Street

From My Melbourne Getaway Trip 2009

5. Garlic foccacia (didn't really enjoy this though)

From My Melbourne Getaway Trip 2009

6. Vanilla custard dessert, tasted really good, melt in my mouth with a hint of jam.

From My Melbourne Getaway Trip 2009

7. A regular pizza with me

From My Melbourne Getaway Trip 2009

8. Me standing somewhere in Docklands, Melbourne

From My Melbourne Getaway Trip 2009

9. Me standing at the 2nd floor shopping area (similar to the Curve in Malaysia)

From My Melbourne Getaway Trip 2009

10. A large Christmas tree in the middle of the shopping area

From My Melbourne Getaway Trip 2009

11. Unfortunately, the touch screen map had a breakdown (sort of)

From My Melbourne Getaway Trip 2009

Here are some photos of the buildings and landscape in Melbourne which I have taken just for fun:

1. Christmas decorations on Bourke Street

From My Melbourne Getaway Trip 2009

2. Alternate view of the Christmas decorations on Bourke Street

From My Melbourne Getaway Trip 2009

3. Tram stop at North Melbourne

From My Melbourne Getaway Trip 2009

4. Victoria Market

From My Melbourne Getaway Trip 2009

5. My favourite donut shop in Victoria Market

From My Melbourne Getaway Trip 2009

6. Myer's slideshow for Christmas Part 1

From My Melbourne Getaway Trip 2009

7. Myer's slideshow for Christmas Part 2

From My Melbourne Getaway Trip 2009

By 30 November 2009 early morning around 12:54 am, the time of my holiday ended. I wish it could be longer as I really enjoyed this trip and was glad to finally get some time off from work. I arrived in Malaysia around 6:00 am (Malaysian time). Fortunately, I slept through the entire flight from Melbourne, Australia to Malaysia.