Mr. Farang’s mumbo jumbo corner

I shared with you a Thai univ. student, who works part time as a model. She is pretty by Thai & Asian standards.

Shoulders ….. ABS play for fun

Warm up #1
DB Front Laterals supersets w/ 15lbes x 15,
DB Side Laterals supersets w/ 15lbers 15,
DB Rear Laterals 15lbers x 15

completed at a go …… then rest.

Warm up #2
DB Front Laterals supersets w/ 15lbes x 15,
DB Side Laterals supersets w/ 15lbers 15,
DB Rear Laterals 15lbers x 15

completed at a go …… then rest.

Set #1
DB Shoulder Presses 40lbers x 18 + 15 + 15 (+ = rest for 4 x 10,000 count)
DB Shoulders Presses 60lbers x 12 + 8 + 6
DB Shoulders Presses 60lbers x 11 + 8 + 5

Set #2
DB Rear Laterals 20lbers x 12, 11, 10  completed them at a go… then rest.
DB Rear Laterals 20lbers x 12, 11, 10  completed them at a go… then rest.
DB Rear Laterals 20lbers x 12, 11, 10  completed them at a go… then rest.

Set #3
Double Arm HS Iso lateral Shoulders Presses
90lbs plate x 14 + 15 + 10 completed them at a go… then rest.
90lbs plate x 15 + 12 + 8 completed them at a go… then rest.
90lbs plate x 10 + 10 + 7 completed them at a go… then rest.

Set #4
DB Lunge vs. Front Laterals 20lbers x 16 rest to catch breath, here we go …
DB Lunge vs. Front Laterals 20lbers x 14 rest to catch breath, here we go …
DB Lunge vs. Front Laterals 20lbers x 14 Boom!!!!!!

Set #5
Cable Alt Arm Side Laterals back to back
7.5UOM x 8L 8R 8L 8R …… rest to catch breath, here we go …
7.5UOM x 8L 8R 8L 8R

ABS Set #1
Knee Tucks BW x 15 + 15 + 12
Knee Tucks BW x 15 + 15 + 12

WTF Ronnie Crunch Hold ??? : 4 sets x crunch on hold x 1 mins each

Naughty, naughty. I can do you a lot and make you feel better…

Workout assessment
Good! And I was happy with the energy. I also push myself a little more this time and heavier weights.  I am not adding alot of poundages immediately because there is still fear of injury.  Focus is tip top if you have that SteelEdge draank. No hesitation.  The lack of lactic acid is telling me that I recovered fast with IntrABolic.

Daily Assessment
I managed to go through the day without the fever returning to haunt me. Having said that, I might to get myself prepared and read more about dengue fever for myself, my family & my lord farang junior. Sometimes after you said you’re ok, the shit comes back to haunt you.

Daily Rant & talk
I saw my ex girlfriend (Y) on the bus. (Y) has put on a lot of weights. (Y) used to be boney and skinny.  Some people looked better with some fleshy. Others don’t.  In this ex’s case, (Y) looks better with a little extra flesh.

Her eyes, her body language, etc tells me she is avoiding me.  People in Asia, still is, avoid their EXs as well as acknowleding their EXs as human being in general.  “Oh! you’re my EX, you’re a f u c king ANIMAL!!!”.

Got another phone call from another ex-girlfriend’s (Z) coworker who wanted to see me. Usually when the coworker wants to have lunch with me, she would tag along. This is an ex (Z), whom I don’t understand.

Come on! just pick up the damn phone and called me…”I want to eat out with you. wanna go?”. Sometimes, I do think this ex (Z) has some hots for me. And (Z) might jump on me one day.  That have me worried sometimes.

Interesting food in Asia & Asean
Thailand. Yup, it is back to Thailand.

( i ) a popular Thai dish among Singaporeans. Go to this restaurant called Somboon. Tell them you want fried curry crab meat without shell.

( ii ) Thail seafood sour vermicelli salad - Lady who like to keep slim, eat this in Thailand.

( iii ) Thai Grilled chicken + peanut sauce over noodle

( iv ) Thai mango and sticky rice - tourists eat them so much!

This is what has been going on with me for the last few days. I hope I feel better soon.

Workout assessment
NONE

Daily Assessment
None

Daily Rant & talk
I took 1 day off after 2 weeks of weights and cardio. You would expect yourself to feel and get better after rest. But it didn’t happen! What the hell?!? And the worse case, I ended having few mild symptoms of dengue fever. Dengue fever is common in Asia. Dengue is transmitted to humans by the Aedes aegypti (rarely Aedes albopictus) mosquito, which feeds during the day.

http://en.wikipedia.org/wiki/Dengue_fever 

It all came down mid way through the dose of RPM + SteelEdge.  I actually still warm up for my shoulders but the workout was not meant to be. Instead of using the workout bench, I had to use my bed for ZZZZZ. And I wasted 1 scoop each of steelEdge and IntrABolic. Damn it!!!

According to the doctor, the problem with this fever is you may feel fever subsided and normal.  Once ok, it might come back to hit you again. It will that you can be sure you had gotten it because it comes back to haunt you “back & forth”. That “back and forth” is the one that truly dialed in high case of “Dengue fever”.

I am still not well as we talk/keyboarding here. Hopefully, I can do some workout.

Interesting food in Asia & Asean
Singapore Desserts! Singaporeans love desserts and the place to have ( ii ) and ( iv ) is HongKong.  They made them very popular. When I was young, I ate sesame paste rice ball; some 20+++ of them. Still a record in my family history! LMAO!!!! HAHAHAHAA!!!!

( i ) Cheng Teng - Fungus, longgan, sea coconut glass jelly, barley, dried winter melon, gingko nut, sea coconut, other mambo jumbo. There is no real combo of ingredients, some store don’t include sea coconut glass jelly or barley. It’s good for the throat, you don’t need cough drop sometimes. LOL! You can have it cold/ hot.

( ii ) Sesame paste rice ball - This is one of the options you can have. You can have peanut peaste rice ball, fried big sesame rice ball, etc.

( iii ) Peanut Pan Cake - GFH Pancake!!!

( iv ) Strawberry and Mango Shaved ice - made popular in Taiwan and HongKong. Singapore picked it up. You can have it strawberries only, kiwi only, etc.

Workout assessment
NONE

Daily Assessment

Daily Rant & talk
Damn! I found out I lost a pair of gym gloves! I wasn’t even realize until yesterday evening when I cleaned out my gym bag. Things like this do happen in our gym. You can put down your belongings in less than 3 minutes and lose them without realizing it. 

I was a little pissed off because I thought this. Of all the things you can stole from me, you steal a pair of gloves?  I am not a rich person but at least steal my ****ing watch. Over a pair of gloves?!?!? Now that’s dumb!!!

I know a security guard who had picked up a bag of belongings with laptop, mont blanc wallet, platinum credit cards, company secutiry card, clothes, 2 cellphones, notebook, watches, braclets, rings, blackberry, Mont Blanc pen, etc. 

Now, if I was the person; I would steal this bag.  But gym gloves theft?!?  Man! I would have traded my underwear for my gym gloves. It’s cooling to wear pants/jeans without underwear, perfect for a tropical country.
Interesting food in Asia & Asean
Food of the day!!! High dose of Jessica Alba movie re-run!!!

I saluted you …… with some Shrek Avocado juice.

Back and Chest

Warm up
Double Arms HS ISO Lateral Rows supersets w/ 110lbs x 30, 20
Barbell Bench Press 95lbs x 20, 20

Completed them at a go… then rest.

Set #1
Double Arm HS Iso lateral rows supersets w/ Plateform + 140lbs x 16, 17
Bench Press 135lbs x 16, 16

Completed them at a go… then rest.

Set #2
Double Arm HS Iso lateral rows supersets w/ Plateform + 160lbs x 16, 15
Bench Press 135lbs x 15, 12

Completed them at a go… then rest.

Set #3
Double Arm HS Iso lateral rows supersets w/ Plateform + 180lbs x 15, 15
Bench Press 135lbs x 12, 10

Completed them at a go… then rest.

Set #4
Wide grip lats pulldown supersets w/ 67UOM x 12, 10
Alt one arm DB Bench Press 45lbers x 10L 10R, 10L 10R

Completed them at a go… then rest.

Set #5
Wide grip lats pulldown supersets w/ 77UOM x 10, 10
Alt one arm DB Bench Press 45lbers x 10L 10R, 10L 10R

Completed them at a go… then rest.

Naughty, naughty. You know how much I love to jack your ass with a needle…

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Workout assessment
Legs still sored like a bitch. It showed the legs training worked.  IntrABolic reduces the build up of lactic acid. That’s a true experience.  You virtually didn’t think much about it until the whole exercises are completed. The recovery between exercises is phenomenal at this stage.

Like this one Back and Chest workout. I felt very mentally prepared and focus throughout the workout. Since the recovery is quite phenomenal, you just want lift more weights. You almost have the temptations to lift heavier load sets after sets.

Why didn’t I do it? I did load the weights but limitations. I still have some kind of “Fear” of doing just a tick heavy and aggreviate the injury. I could feel my right shoulders tickling pain.

Currently, my chest and back are sored/tight ass.

Daily Assessment
The whole week, I am cutting down my coffee intake. From 4 ~ 5 cups per day down to 8 total for the whole week.  And my workouts were not so affected until the this one. Most of the time preWO, I would yawn my ass off partly due to poor air conditioned buses & gym environment (we need big ass fan!!!). There is where SteelEdge brings me, focus, never say die focus.

Daily Rant & talk
Cutting down coffee intake for the whole week left me some withdrawal syndrome. LMAO!!! I have sneezings & constant yawnings. Damn, that’s unpleasant! But the amount of coffee intake cuts surprised me actually.

Interesting food in Asia & Asean
Indonesian food is spicy and the good ones tend to be oily and fried. But if you are on holiday over there, please do try them. These are the ones I truly recommend you to try. (ii) is so crispy you can eat the bones. (iv) shout out to frog legs!!!

( i ) Indonesia Fried Rice
( ii ) Fried Fish served with special chilli dips
( iii ) Indonesia Fried fish with special sweet/hot sauce.
( iv ) Fried buttered frog legs FTW!!! GFH FOOD!!!

Imagine Mr. Farang don this nurse suit and hold AEN nicely …

Legs +…… light ABS

Warm up
Back Squats 85lbs x 15 + 12 + 10 ….. and rest.
Back Squats 85lbs x 15 + 12 + 10 ….. and rest.

Exercise #1
Back Squats 135lbs x 15 + 12 + 10 … and rest.
Back Squats 135lbs x 15 + 12 + 10 … and rest.
Back Squats 135lbs x 15 + 12 + 9 !!! … and rest.

Exercise #2
Incline Leg Press
Platform + 90lbs x 12 + 18 + 18 …… rest
Platform + 360lbs x 12 + 12 + 8 …… rest
Platform + 360lbs x 12 + 12 + 8 …… rest
Platform + 360lbs x 10 + 8 + 8 …… rest

Exercise #3
Prone leg curl
95lbs x 15 + 12 + 10
110lbs x 15 + 12 + 10
130lbs x 9 + 8 + 6

Exercise #4
Seated Leg Curl
47UOM x failure
61UOM x failure

ABS
Knee tucks tri-sets 15 + 15 + 15 … rest
Knee tucks tri-sets 15 + 15 + 15 … rest
Knee tucks tri-sets 15 + 15 + 15 … rest

Naughty, naughty. I am going to check on every part of youuUU …

Workout assessment
The fear to squat still haunts me.  I still have worries how my lower back & spine are going to handle. 2 months’ inability to walk properly more or less leave a permanent fear image in my head.  

Well, fear is fear but you’d got to face them like Luke Skywalker faced his father Darth vader. I’m going to ease into my leg workouts slowly.  As it turned out, this workout was a sweaty workout and I kinda like it when I sweat a lot.

Daily Assessment
Appetite and the will to eat is so so. still managed to eat clean but not eating high calories per meal.  Breakfast has been protein shake + 1/2 of oats. The next meal was bad, bad, bad! McDonalds’ biggie breakfast, which I haven’t had McD for a long long time!!! Then smoke salmon sandwich for pwo meal. Nonflavored yogurt for snack and dinner is grilled pork chop, Jamie Oliver style.

Daily Rant & talk
At least 3 people asked me “What’s that Green stuff you’re drinking?”. 

At post workout, I had my protein shake on bus. The TV on the bus showed some liposuction medical procedure.  They have this humongous vaccum sucker that sucked up the fats. You can see the fat cells moving like a earthworm motion.  MAN!!!!! I felt very bad instantly!!! My stomach all didn’t feel so good. I had to throw away 1/2 or 3/4 serving of my protein shake!!!

Gawd damn!!!

Interesting food in Asia & Asean
Vietnamese food is yummy besides all those spring rolls you ever know.

( i ) Claypot grilled fish
( ii ) Vermicelli Wrap with shrimp - Healthy stuff
( iii ) Pho - Beef Noodle
( iv ) Vietnamese chicken and mint salad

Cardio & Play + … ABS

Cardio & Plays on 15 Degree Incline Hill

Alt Leg knee up 90Deg, turn + open wide like adduction movement + leg down
Direction : 30m distance uphill (to)
Direction : Sprint down hill (from)
……..
4 sets of to/from. It took me 5mins.

Rest time.

Cariokas (sp) Alt foot high crossed in front of the other foot
Direction : 30m distance uphill (to)
Direction : Run down hill (from)
……
4 sets of to/from. It took me 5mins.

Rest time.

Fast Pace jogging on the spot
30 seconds quick steps….pause for 4 x 5000 count
30 seconds quick steps….pause for 4 x 5000 count
…….
3 mins total.

Rest Time.

Cabaret on the spot
2 sets until failure

Rest time. Walked downhill to perform ABS.

Crunches supersets w/ 15, 12, 10
Reverse crunches 15, 12, 10

completed them at a go without rest…then rest 2 mins.

Knee Tucks supersets w/ 12, 12
Leg Raises 12, 12

completed them at a go without rest…then rest 2 mins.

Cardio assessment:
Cardio is better in this session. I managed to perform extra 1 set each for first 2 exercises at the same duration per last cardio & play session. It’s something I looked forward to. Improving myself, etc. The ability to stop (brakes) quickly is better in this session. I’m hoping that I can control the “brakes” at a more consistent basis.

Daily Assessment
Diet plan is my poor area. Hopefully, I can divide my meal intakes better. Still working on it. Appetite is not completely good. However, comparatively, my appetite has improved. I just take sufficient calories not to spoil my cardio/ workouts.

Daily Rant
There is a wedding dinner by a Malay family at my house block. Well, there is a mixed reaction from me. Not that I am not happy about it. But the food smells so unbelievably good! It nearly distracted my cardio!!! Imagine training besides a plate of irresistable satay!!!!

Interesting food in Asia & Asean
Malaysia. This is a place where you can try different food from 3 cultures. Food you can find in Singapore may not necessary available here and the taste of its food outclassed that of the same in Singapore. I am going to show you 4 food that’s a must try.

1) Bak Kut Teh - Pork meat, intestines, pork stomach, ribs cooked with herbs, dongguai. You can order only meat or ribs.
2) Penang Asam Laksa - Noodle with sour soup + sardine. You have to go to Northen Malaysia, Penang to eat this stuff. You might be able to get this food elsewhere in Malaysia or Singapore. Definitely, unbeatable than the originality. If you go to Penang and don’t try this, I don’t know why you visit Penang for.
3) Satay - Simple tasty.  Working out next to satay?!?!? You can see now why I about. See above paragraph.
4) Ice Kacang - Mixed ice with corn, red beans, green jelly, black jello, red ruby jello, carnation milk.

Below are the pictures describing the food in sequences.

Arms & ABS

Warm up
Double Arm DB Curls supersets w/ 20lbers x 12, 12, 12
DB Kickback 20lbers x 12L 12R, 12L 12R, 12L 12R

Nailed them at a go before rest time.

Double Arm DB Curls supersets w/ 20lbers x 12, 12,
DB Kickback 20lbers x 12L 12R, 12L 12R,

Nailed them at a go before rest time.

Exercise #1
Barbell Curls supersets w/ 80lbs x  11, 10, 9
EZ Bar Skullcrusher 75lbs x 11, 10, 9

Completed them at a go before rest time

Exercise #2
Barbell Curls supersets w/ 80lbs x  11, 10, 9
EZ Bar Skullcrusher 75lbs x 11, 10, 9

Completed them at a go before rest time

Exercise #3
Incline Double Arm DB curl Negatives supersets w/ 30lbers x 10, 10
Incline Bench EZ Bar tricep ext. 75lbs x 10, 10

Completed them at a go before rest time

Exercise #4
Incline Double Arm DB curl Negatives supersets w/ 30lbers x 9, 9
Incline Bench EZ Bar tricep ext. 75lbs x 10, 10

Completed them at a go before rest time

Exercise #5
DB Hammer curl negatives supersets w/ 20lbers x 10, 10, 12
Cable Pressdowns 21UOM x 10, 10, 12

Completed them at a go before rest time

Exercise #6
DB Hammer curl negatives supersets w/ 20lbers x 10, 10, 10
Cable Pressdowns 28UOM x 10, 10, 12

Completed them at a go before rest time

3 sets x failure on ABS Crunch

2 sets each x failure for left and right oblique on ABS Crunch

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Workout assessment:
Coming back from injury, it is tremendously hard. I was virtually and almost decided to draw a line across bodybuilding/weight lifting/gym these words.

This is the 5th day, the nurses jack me with the AEN orange and apple sauces. I could feel the energy & mental focus have stepped up a little bit. They do aid some form of recovery to me.

Little by little, I realized I can handle a bit of volume & sets.  I am starting to have a little more fun than before. Not overly stay in the gym too long, and not training less intense.

Calves, shoulders still sored. Stretch marks on biceps. GFH! Good times. 

Daily Assessment
Baby still distracting my sleep a little bit. It keeps you up late and when I sleep, it distract. That’s part of becoming a family man. 

Daily talk
I am starting to see few people noticing what I drink preWO and IntrAworkout. Few “keeping track eyes”, few “curiosity” eyes.

A stranger asked for help on protein powder, said he had fever from it. I lol. He saw my SHREK juice. I gave him a brief explanation on it.  Not too scientific (I am no science guru) but just enough to lead him to say “Hmmm….” nodded with a smile.

Interesting food in Asia & Asean
Singapore. These are part of food I think you should eat them when you come to Singapore.

Particularly (iii). It is so famous even all the way to NY. Anthony Bourdain once ate over there and said the dish is unbelievably good.

I have eaten it so many ****ing times. It is finger licking good!

( i ) Chicken Rice
( ii ) Fried Noodle
( iii ) Crab Noodle
( iv ) Roast Duck

Shoulders + ABS … Calves

Warm up
Front Db Laterals supersets w/ 15lbers x 15
Side Db Laterals supersets w/ 15lbers x 15
Rear Db Laterals 15lbers x 15 …….. pause to 4 x10,000 count, here we go.
Front Db Laterals supersets w/ 15lbers x 12
Side Db Laterals supersets w/ 15lbers x 12
Rear Db Laterals 15lbers x 12 

rest time.

Exercise #1
Db Shoulder Press
40lbers x 25 + 18 + 10 …… rest 1 mins (+ means pause 4 x 10,000 count)
40lbers x 16 + 11 + 9 ….. rest 1 mins
60lbers x 9 + 40lbers x 9 + 9 ….. rest 2 mins

Exercise #2
Rear DB laterals
20lbers x 12 + 9 + 7 ….. rest 1 mins (+ means pause 4 x 10,000 count)
20lbers x 12 + 9 + 9 ….. rest 1 mins
25lbers x 10 + 20lbers x 10 + 10 ….. rest 2 mins

Exercise #3
DB Step up + Side Lateral raises
20lbers x 10
20lbers x 12
20lbers x 10

Rest minimal to catch my breath between sets & here we go again.

Exercise #4
DB Lunges + Front Raises
20lbers x 10
20lbers x 12
20lbers x 12

Rest minimal to catch my breath between sets & here we go again.

Exercise #4
Cable side Laterals Alternate one arm
5UOM x 10L 10R + 10L 10R + 10L 10R
7.5UOM x 8L 8R + 7L 7R

Exercise #5
Technogym rotary calf (1 legged at a time)
20UOM x failure
25UOM x failure
25UOM x failure
30UOM x failure
35UOM x feel like shit!!!
30UOM x Failure

Roller planks x 5 sets for ABS

 
Workout assessment:
Sweaty. Shoulders burnt/sored like a ****er.  Focus is dialed in. Mind is not ****ing with me.  Had a quick 50mins workout and I was outta gym. This IntrAStack is some piece of work, I like the zoom in focus and lack of lactic build up.  Or at least you don’t even think about it. The mind keeps feeding the message “You just nailed the workout and get outta here!”. Recovery is so very impressive. A very good selling point of IAB.

Daily Assessment
Full day meetings. They crapped up my eating plan and drinking. Good thing my workout is not compromised. I do think SteelEdge helped me zoomed in the focus. I kinda like the timing of my preWO steeledge. Perfect at this moment.

Daily talk
A friend who always teases me since day 1 I know him, appeared at the gym I know. It was good to see him.  And he asked me “what is the [color=darkgreen]Shrek[/color] drink you’re drinking?”

Interesting things in Asia & Asean
Indonesia. Nice country with a lot of culture. Its famous Bali is rated one of the best places on earth to get hitched.  You can pay for their wedding service. They would dress you like their cultural god and you get married on an elephant.

Amankila is also rated by Discovery Travel and living for one of a kind resort in Asia.
Here are some pictures of Indonesia.

(1) & (2) are images from Bali.
The first is Amankila resort.
You can dip in a pool watching over the sea. Perfect for honeymooners or loving couples

2nd is a Temple.

(3) is Landmark in Jakarta city. Watch out for cars. It always filled with cars. Don’t be surprised to see policemen standing in the middle of traffic to guide the cars even though there are traffic lights around. LOL! You can pay some small money in case you get caught by traffic police.  You’ll be off the hook. You can also pay the police ask for direction to the whereabouts. Good service!

(4) Search for borobudur over the net. It is beautiful. worth to visit.  Besides you can go Surabaya to stay nearby some dead volcanos. Beautiful place.

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Cardio & Play + … Monkey Swings
Cardio & Plays on 15 Degree Incline Hill

Alt Leg knee up 90Deg, turn + open wide like adduction movement + leg down
Direction : 30m distance uphill (to)
Direction : Run down hill (from)
……..
3 sets of to/from. It took me between 4 to 5mins. Rest time.
Cariokas (sp) Alt foot high crossed in front of the other foot[/b]
Direction : 30m distance uphill (to)
Direction : Run down hill (from)
……
3 sets of to/from. It took me between 4 to 5mins. Rest time.
Fast Pace jogging on the spot
30 seconds quick steps….pause for 4 x 5000 count
30 seconds quick steps….pause for 4 x 5000 count
…….
3 mins total.

Rest Time.

Monkey Swings
1 set of 4 to/ 4 from
1 set of 4 to/ 4 from
1 set of 3 to/ 3 from (reverse monkey swing)

Rest time.

Played with some people’s kids blew soap bubbles.

Kid looked at me……”huh?!?!?”

Cardio assessment:
I am very thankful for dmangiarelli’s contribution to soccer cardio drills. So I improvise it a little bit and did it on a hill. No much venue for a outdoor cardio since we have downpour an hour before my cardio time. Anyway, I hope you can imagine how I did.

The first exercise was something I saw on Tv. Bascially, soccer players do in groups. I kinda like it. You need knee up 90deg as high you can, adduct wide opened, leg down, move 2 steps forward and alter this sequence with the other leg.  It is fun actually. It trains your coordination.
The incline hill was a choice since I am trying to enhance my stamina + speed control + brakes.  So I run down and stop as fast as I can 2 steps to stop.  Need improvement on this.

Cariokas beats boredom out of conventional running.  I like to speed this up without compromising any part of body.  i.e. Inner thighs/ hamstrings.  Hamstrings injury is one of the injuries most frequently sustained by soccer players.

I recommend monkey swings. It stretched your back and forearms. 

Daily Assessment
Better meal intake except my preworkout snack…..nothing! I didn’t eat and I was hungry.  I could imagine if I was to train weights. May be my training would have affected somehow.  

Daily Rant
Been busy whole day. At the monkey swing play, the bar somehow peeled 1 inch skin off my hand. Damn! How did it happen? It was hurting enough but hope it doesn’t affect my gym grips.

Interesting things in Asia & Asean
Vietnam is one hell of a place to chill out in Asia.  It is one of the fastest growing cities in the world. If you go District 1, you can stay in those cheap motels (it’s clean). Food is cheap. Seafood.  At night, if you go to the park in District 1 Ho Chi Minh City; you can see so many couples making out on their soccters! 

I brought my in laws to see people making out one time. They were shocked! LMAO! HAHAHAHA The ladies in Vietnam are unbelievably slim.  For hanky panky, you need to learn the lingo. Only then, you might have the chance. But westerners have higher chances, I must say.

Here are some pictures of Vietnam Ho Chi Minh City.

1) District 1 HQ - Best place to get fake DVD/VCDs (Buy at own risk)!!!
2) Typical buildings like in Vietnam
3) Manusoleum (I should go there next time).
4) Restaurant (I remembered going there at night, practically didn’t bother to take note of the place name; I just eat for happiness).

Chest, Back + Abs
Warm up
Bench Press supersets w/ Free Bar x failure
Double Arm HS Iso Lateral Rows 110lbs x failure
Bench Press supersets w/ Free Bar x failure
Double Arm HS Iso Lateral Rows 110lbs x failure

completed the warm ups at a go without rest. Then rest 1 minute, here we go again.

Set #1
Bench Press 135lbs x 20 supersets w/
Double Arm HS ISO Lateral Rows 140lbs x 20
Bench Press 135lbs x 12 supersets w/
Double Arm HS ISO Lateral Rows 140lbs x 15

completed the warm ups at a go without rest. Then rest 2 mins, here we go again.

Set #2
Bench Press 135lbs x 15 supersets w/
Double Arm HS ISO Lateral Rows 140lbs x 12
Bench Press 135lbs x 12 supersets w/
Double Arm HS ISO Lateral Rows 140lbs x 12

completed the warm ups at a go without rest. Then rest 2 mins, here we go again.

Set #3

Bench Press 135lbs x 10 supersets w/
Double Arm HS ISO Lateral Rows 140lbs x 10
Bench Press 135lbs x 9 supersets w/
Double Arm HS ISO Lateral Rows 140lbs x 9

completed the warm ups at a go without rest. Then rest 3 mins.

Set #4
Alternate One Arm DB bench Press 40lbers x 10L 10R supersets w/
BTH Lats Pulldown 57UOM x 10
Alternate One Arm DB bench Press 40lbers x 10L 10R supersets w/
BTH Lats Pulldown 57UOM x 10

completed the warm ups at a go without rest. Then rest 3 mins.

Set #5
Alternate One Arm DB bench Press 40lbers x 12L 12R supersets w/
BTH Lats Pulldown 67UOM x 12
Alternate One Arm DB bench Press 40lbers x 12L 12R supersets w/
BTH Lats Pulldown 67UOM x 12

completed the warm ups at a go without rest. Then rest 3 mins.

Set #6
Life Fitness Chest Press
40uom x 12 + 8 + 8 at a go…..then rest 1 min
47uom x 10 + 8 + 8 at a go…..then rest 1 min
53uom x 10 + 8 + 6 at a go…..then rest 2 mins.

Abs

Set #1
Crunches supersets w/ Knee Tucks …at a go then rest 2 mins.
Crunches numbers : 15 + 12 + 12
Knee Tucks : 15 + 12 + 12

Set #2
Knee tucks supersets w/ Reverse Crunches …at a go then rest 2 mins.
Knee Tucks numbers : 12 + 12 + 12
Reverse Crunches numbers : 12 + 12 + 12

Set #3
Leg Raises 10 + 10,
Leg Raises 10 + 10

Set #4
Cybex ABS Crunch 70UOM x 3 sets x failure

Workout assessment:
Energetic workout. Sweat flowed down my forehead after the warm up set.  Partly the workout is short and intense.  It also bothered me somewhat because I was very close to injurying my right shoulder.  Very much borderline. I really hope my injury didn’t worsen any further.

SteelEdge is doing its thang, providing the sharp focus. You just want to zoom in like ayo technology. Your mind just aim to kill off some exercises and go off! Lactic acid built ups are almost non-existent. If anything extra I have to say is I felt my legs are recovered from previous day. The apple draank must be cranking its magic somehow.  Very Impressive! Steeledge and IntrABolic, truly impressive so far.

Daily Assessment
Appetite is still very much poor and not consistent with precious day. If yesterday my appetite is better, today it has gone back worst. But overall, appetite is far better than 2 months back. I eat smaller meals and increase the frequencies. Water intake is up…5lit. I hope I can drink more.

Daily Rant
I read Beejis60’s log that he encountered a dude doing the exhibitionist role in the gym.  Well, across Pacific Ocean 18hours flight away, on a island called Singapore; shit like this happened too. Yes really! very much so.

I was very much grossed out.  ***Puh-toooooi*** the sound of spit comes to mind. That old white man, loose skin, with the schlongs hanging; lifted 1 leg on top of the locker. He chatted away on his cell phone & scratched his ass the whole ****ing time!!! “uh huh…hmmm…uh huh…hmmm…” I saw his schlong swinging violently too. I had my very last sip of IntrABolic when I saw that damn scene. I nearly wanted to spit it out.

Interesing places in Asia & Asean
This year 2007 is our 10th year anniversary Visit Malaysia Year.  Most people know about the Twin Towers. There are also other places people can visit the country. 

Mount Kinabalu is one of them.  I went there long time ago. The Mountain is 4000m+ above sea level. I remembered seeing a published records - fastest person to climb that mountain was 2hours ++!!! I could be wrong and you can correct me.

Langkawi beach is also nice to explore. If you’re beach person, loves to sun tan.  Spa is ok. Massage techniques are very much subjective in Malaysia. Massuers techniques are not standardized and trained professionally as Thais. But the beach is worth to go + food for your to explore.

The last photo is actually in Melaka. Melaka is where Malaysia started. It has Portugese heritage. I went there before for some local shrimp chili paste. Lovely for cooking.  The place is famous among Chinese for its sticky greeny chicken rice ball. It is very very filling. 2 ~ 3 rice balls are sufficient to fill you up + some steamed chicken of course.

Here are some pictures of Malaysia