Mr. Farang’s mumbo jumbo corner

Cardio & Play + … ABS
X’mas day…….. Play, Mr.Farang play!

Cardio on 15degree Incline Hill & Plays at Children playground

Sprint upwards & jog downwards 15o incline hill 60m distance est. - 2 mins.
3 laps total.

Alt Leg knee up 90Deg, turn + open wide like adduction movement + leg down…fast sprinting downwards
Direction : 60m distance uphill (to)
Direction : Run down hill (from)
Total 2.5 laps

Sprint upwards & jog downwards 15o incline hill - 2 minutes
2 laps total.

Sprint upwards & jog downwards 15o incline hill - 2 minutes
3 laps total.

Play #1
Box jump x 12 + 12 + 12

+ = rest for 5 x 40,000 rest count….then continue.
Play #2
Box jump x 12 + 12 + 12

+ = rest for 5 x 40,000 rest count….then continue.
Play #3
Box jump x 18 + 18 + 12

+ = rest for 5 x 40,000 rest count….then continue.

Play #4
Close Grip Chin Up supersets w/ BW x 8, 7, 6
Push up (CG 3 sets at a go) BW x 10, 10, 10

Would you care for some camomile tea, sir? 

Cardio assessment
Cardio was good. Running & sprinting against gravity is hard. I remembered starting to cardio on this hill since my injury.  Gradually overtime, I feel my stamina improves. On the X’mas day, I extended the distance covered to 60m to test myself. At the end the cardio session, I felt my stamina is somewhat better. Which means I can increase the intensity again next session.

I reduce my rest count to 2 minutes per cardio sets. I hoped my cardiovascular systems improved gradually and will try to improve it further in 2008. I did my abs but didn’t feel shit so I stopped. By the time, I completed my cardio and box jumps; my tshirt was already soaking wet. LMAO! HAHA!!!

Daily Assessment
It was a long X’mas eve dinner. We celebrated together with my god sons, friends and of course my wife.  It was a joy to see kids running around.  But it was a long night, in which I did the cleaning after.  I guessed the tiredness carried over til the next day (X’mas day, LOL!). 

Daily Rant/talk
I spoke to my friends on being the father. I definitely anxious as well as excited to see a healthy baby. But to give birth to baby boy is easy, educating one and setting yourself as an example is hard.  I can only hope he learns the good aspects of me.

Coming from a less than privileged background, my current status is far better than my childhood. In fact, my hometown has become worse than before. It’s sad to see that happened. You can’t change your past but you can change for the better.  I do hope my son adopts the good part of me……going into sports rather than becoming a couch potato.

Interesting places in Asia & Asean
Shout out to my adopted land…

1) Raffles Place (Shenton Way)
2) Xmas at Orchard Road
3) Xmas at CenterPoint, Orchard
4) Xmas decor at Bugis Street
5) Xmas tree at Paragon, Orchard
6) Icon of Singapore, Raffles Hotel dressed for Xmas.

<strong />

Shoulders

Warm up #1
HS Isolateral Shoulder Press (double arm) supersets w/ 50lbs plate x 20 + 70lbs plate x 20 + 18
Nautilus Pulldown (rear delts) 125lbs x 20 + 20 + 18
Completed them at a go before rest.

Warm up #2
HS Isolateral Shoulder Press (double arm) supersets w/ 70lbs plate x 18 + 16 + 16 Nautilus Pulldown (rear delts) 125lbs x 18 + 16 + 16
Completed them at a go before rest.

Set #1
HS Isolateral Shoulder Press (double arm) supersets w/ 90lbs plate x 16 + 16 + 14 Nautilus Pulldown (rear delts) 140lbs x 16 + 14 + 12
Completed them at a go before rest.

Set #2
HS Isolateral Shoulder Press (double arm) supersets w/ 110lbs plate x 16 + 16 + 10+2 Nautilus Pulldown (rear delts) 155lbs x 12 + 10 + 8
Completed them at a go before rest.

Set #3
HS Isolateral Shoulder Press (double arm) straight sets w/ 140lbs plate x 10 + 8 + 2+3

Completed them at a go before rest.

Set #4 straight sets
HS Isolateral Shoulder Press (double arm) w/ 140lbs plate x 7 + 2 + 90lbs x 6….boom!!!

Completed them at a go before rest.

Set #5 straight sets
DB Rear Laterals 25lbers x 10 + 10 + 6 

Completed them at a go before rest.

Set #6 straight sets
DB Rear Laterals 25lbers x 10 + 7 + 7 

Completed them at a go before rest.

Set #7 straight sets
DB Rear Laterals 25lbers x 10 + 8 + 6 

Completed them at a go before rest.

ABS - didn’t record down. LOL!

Boss, you’re stressed up. What can I do to destress you? 

The Secretary Club

Workout assessment

I am slowly building up my strength again. After weeks of tri-sets workout, I feel my muscles are gaining some confidence to try heavier weights. This time I add on 50lbs on the isolateral shoulder press. Not too heavy increment but sufficient to give me muscle stress.

Daily Assessment
The day didn’t go well for me. I had toilet runs 3 ~ 4 times throughout the day. I nearly couldn’t make it to the workout. So I had some egg sandwich and a warm tea. That recharge my energy somehow.

Daily Rant/talk
spent some money on baby items. Before my boy is born, he has spent my money. I had not completed my shopping yet. But I estimated, those baby stuff could cost me US$600bucks. Damn!!!! LOL!!!

Interesting nerd ladies….sexy librarian…….LOL

Warm up
Biceps vs. triceps 8 sets of “whatever or anything” at a go to ”warm” my arms.

whatever, anything…whatever, anything… whatever, Anything!

Set #1
Barbell curls supersets w/ 80lbs x 12 + 12 + 10
Lying EZ barbell tricep ext. 85lbs x 12 + 12 + 10

+ = 4 x 8,000 ~ 10,000 rest count

Set #2
Barbell curls supersets w/ 80lbs x 12 + 11 + 10
Lying EZ barbell tricep ext. 85lbs x 12 + 11 + 9

+ = 4 x 8,000 ~ 10,000 rest count.

Set #3
Cable Tricep Pressdown supersets w/ 31.5UOM x 12 + 12 + 10
complete them at a go….then rest.

Set #4
Cable Tricep Pressdown supersets w/ 31.5UOM x 12 + 12 + 10
complete them at a go….then rest.

Set #5
Cable Tricep Pressdown supersets w/ 31.5UOM x 10 + 11 + 10
complete them at a go….then rest.
 

Set #6
Machine Preacher Curl 5seconds negatives 70lbs x 10 + 10 + 10

Set #7
Machine Preacher Curl 5seconds negatives 80lbs x 9 + 9

Set #8
Machine Preacher Curl 5seconds negatives 90lbs x 7

Workout assessment
This is one of the shortest workout I tried in a while.   I have less than 50minutes to complete this workout. So there goes my cardio. But this workout is pretty much a killer. I also managed to increase my poundages and reps. I was glad that my strength increased. I wanted big boast of confidence but a consistent small dose of confidence would do better. It is what exactly I needed before I gain my strength loss.

Daily assessment
I really like tri-sets workout. It cuts down my training time without slowing down my metabolism rate. I gauge my metabolism “fuel burning” state by looking at the amount of sweat left on my tshirt and how long it takes to cool me down. I noticed one thing with tri-sets training was the sweat “fuel burning” state last quite long even after shower. It took at least 40minutes to cool the sweat off. I liked!

Daily Rant/talk
I need synthol for my calves!!!!! SirEM is going to tell me “Inject it into your eye socket.” LMFAO HAHAH!!!!!

Taking off today from Cardio & Play. Rest well and do a leg workout next, which I’ll update later.

Interesting Food
Steamed fish Teochew style. It’s lean and less oily. But it has some soury salty taste to it because it is steamed with preserved veggie and sour palm. I enjoy this steam fish alot. Plus you can add mushrooms & tomatoes to the dish. You can’t go wrong with mushroom dishes.

<strong />

This was yesterday’s workout
Shoulders

Warm up
Whatever shoulder exercises that came to mind. Total 6 sets at a go.

Set #1
Life fitness Shoulder Press 39UOM x 12 + 12 + 8+2

completed it at a go and rest 3 minutes (+ = 4 x 10,000 rest count)

Set #2
Life fitness Shoulder Press 39UOM x 12 + 12 + 6…+2

I reduced my rest time to 2 minutes to increase the intensity.  Those sets are completed it at a go and rest 2 minutes (+ = 4 x 10,000 rest count)

Set #3
Life fitness Shoulder Press 39UOM x 12 + 8+2 + 7

completed it at a go and rest 2 minutes (+ = 4 x 10,000 rest count)

Set #4
Freeman Raises 10lbers x 12 + 12 + 12
+ = 4 x 10,000 rest count

this is ****ing hard to do ……. damn it!!!!!!!!!

Set #5
Freeman Raises 10lbers x 12 + 12 + 10
+ = 4 x 10,000 rest count

This is even harder to do ……. damn it!!!!!!!!!!!!

Set #6
Freeman Raises 10lbers x 12 + 12 + 10
+ = 4 x 10,000 rest count

This killed me!!!!!!!! My face was blood red.

Set #7
Alternate DB Lunges vs. Double Arm Front raises.
15lbers x 12 + 20lbers x 10

Complete them at a go…..before sitting down (nearly cried because it felt so good).

Set #8
Alternate DB Lunges vs. Double Arm Front raises.
20lbers x 12 + 20lbers x 10

Complete them at a go…..before sitting down (nearly cried because it felt so good).

Cardio bunny time, baby!!!
Cybex Arc Trainer Strength Mode 25minutes
 

This made me really sweaty. My tshirt was already wet from those laterals exercises. It become even worse with this cardio session. The strength mode made the cardio session worthwhile and testing my will to continue. I have incurred some sort of problem at my shin as a result of 1 month’s worth of cardio & play session at the hill next to my home. It’s a 15 degree contour. So it tend to involve the shin portion a little bit. Somehow, I felt it is a little hurtful. So I switch to Arc trainer, which is gentle on the shin and knees as well.

Workout assessment
I really like the intensity Freeman Raises bring to my shoulder workout. So I incorporate once more. I changed the smith shoulder press to life fitness shoulder press to introduce “new” movement to the muscles. It always good to change and I like the fact, I struggle in the gym. It keeps things fresh too.

Daily assessment
Lack of water intake. Need I say more? You know how it feels when you get dehydrated a little bit. That’s how I felt.

Daily Rant & Talk
Job & renumeration issues occupied my head for a few days now. I wish I have a proper channel to vent out my anger. Typing over the internet simply do nothing for me. I wish I can box something, or do anything to relieve my anger & stress. Yes, I took it out on the weights at the gym but it is momentarily 1 ~ 2 hours thingy. There is so much you can do to subside your anger in the gym. Sometimes, anger on certain issues come back to haunt you, if you know what I mean. But the gym time, all anger & hell break loose! Gawddamn!!! My face was blood red through and through during this workout.

Interesting food
Fish fillet soup noodle. This noodle is lean. I don’t have a proper picture to it.  The best one (the lean one I mean) is sold near my office. It consists of sliced bittergourd, tomatoes, seaweed, lettuce, slice fishes. I am one who favors bittergourd. Asians believe it cleanse the blood. It is some kind of blood anti-toxic fruit that we eat a lot.

FINAL REVIEW

Approximately 2 ~ 3 weeks prior to this IntrAStack log, I started to train weights again. It was hard coming back from injury. There was no sweat, no kick, no muscle “feel” & lack of motivation to go to gym. I have to drag myself to lift iron. Each step & each rep felt so discouraging. I swear I wanted to give up lifting iron all together.

With the baby coming, I want to set examples to him. I can?t be a couch potatoes flipping through TV channels all the time. He?s going to learn that a fit body is priceless in any given day. And most of importantly, I cannot pass out in front of my kid whilst chasing him around.

The injury delivered several blows to my cardio & muscle building mechanism. These are the ones I could think of. A 50 ~ 60% strength loss, fat gain, appetite loss, stamina loss, just to name a few.

In comes the anabolic nurses (see picture above), I was told they stimulate muscle growth, fight muscle breakdown, build stamina by reducing H+, enhances gym performance, bring mental focus, etc.

Now that?s good thing and I did a log on them. The point of the log is to ease myself into training again, recover stamina, enhance gym training endurance and reduce some bodyfat + bodyweight.

Mental Focus
10/10

It wasn’t easy for me to go back to gym. Once I started that SteelEdge and IntrABolic, you almost zoned out. You just want to complete the preplan training of the day. I almost never think of tiredness, yawning except on occasions during the leg days (typically sundays) which is very much due to lack of air circulation in the gym.

From injury to do trisets compounded with 2 bodyparts (6 sets at a go), that really requires a lot of focus and never give up attitude. I rate this combo a 10 for this aspect.

Endurance/Recovery
10/10

This is a major plus point for IntrABolic. Since I do a lot of tri-sets compounded with 2 different bodyparts back-to-back, a lot of endurance is required. I am reducing my rest count to boost my stamina for the majority portion of this log. Without some kind of endurance/ recovery enhancement, I wouldn’t have lasted this log. The quick recovery is very much apparent with the lack of lactic acid.

Stamina Building
10/10

Stamina is so much better after merely 1 week of training and cardio. The effect is more pronounced during my cardio & play days. I could see myself covering longer distance, shorter rest time, more laps, more sets of play within a preset timing.

Strength
8/10

Perhaps with muscle endurance & recovery, you almost wanted to test your very next strength level. I didn’t measure the strength consistently. It is not the point of this log.

Fat Loss
8/10

I do want to lose some bodyweight and fat. Not a key measure of this log, however. I let the training and eating take its course. So I lost some 5 ~ 6lbs pounds during the log. My shirts & pants are looser most definitely. My glutes don’t feel as heavy as before. LMAO!!! HAHAHAAHA!!!! Without a big glutes, I couldn’t be the rump shaker no more. LMAO!!! HAHAHAHA!!!!

Muscle Growth
7/10

A little surprising to me. Not a major point in this log because I was planning to grow some serious mass. But I have some stretch marks most notably on my biceps. It would have been more visible if I am a fair white chicken!

Taste
8/10

I rated it at 8 because it is better than purple draank. I have bad experience with some purple draank due to the need to soak the bottle caps overnight.

This is to remove the purple draank smell left on the cap. Even after I washed the cap, it still have that weird stink smell.

The other thing is this IntrABolic is too sweet for my liking. I have diluted it with at least 1.2lit water every time. I prefer SteelEdge taste.

Overall
9.5/10

You found me one happy user………………………………

Special Thank you to AEN & Crew for giving me positive encouragements during my injury. You guys introduced me to IntrABolic and found a happy user in the end.

It’s tough for AEN & Crew to tolerate my bullshits all the time. Not only myself but also my schizo other half Mr. Froggy. He might have posted things that don’t meet everybody’s eyes. For that, I salute you with a glass of SteelEdge & Anabolic IntrApple Juice.

Now, send me 10 empty Steeledge or IntrABolic tubs. Or I’ll flood your inbox with ban worthy videos & pictures!

Come on, come on; let me take your temperature…

Workout #20 - Last workout of this log

<strong />

Leg works

Warm up #1
Prone Curls supersets w/
Leg Extension

completed 4 sets each exercise back-to-back at a go …… then rest 2 mins.

Warm up #2
DB Alt Leg Step up + Knee Up 50lbers
1st set : 12L 12R
2nd set : 5+5L 5+5R

completed at a go …… then rest.
 

Exercise #1
Pulse Squats 4 sets
135lbs x 25 …… rest time
135lbs x 25 + 15 …… rest time (+ = 4 x 10,000 rest count)
135lbs x 20 + 15 + 10 ….. rest time
185lbs x 10 + 12 + 15 ….. rest time

Exercise #2
LifeFitness Leg curls 4 sets
39UOM x 25 + 15 …… rest time (+ = 4 x 10,000 rest count)
46UOM x 20 + 15 + 12 …… rest time
53UOM x 18 + 14 + 10 …… rest time
60UOM x 8 + 6 + 4 ….Booom!!!! ……. rest time

Exercise #3
Seated Alt Leg Curl 3 sets
40UOM x 8L 8R   ……………… (+ = 4 x 10,000 rest count) rest.
40UOM x 12L 12R + 14L 14R ….. rest
40UOM x 12L 12R + 14L 14R + 16L 16R ….. rest

Exercise #4
Leg Ext 3 sets    ………………. (+ = 4 x 10,000 rest count)
54UOM x 15 + 15 + 15 …. rest!
61UOM x 20 + 25 + 30 …..Boom!!! rest.
68UOM x 20 + 25 + 30 …..Boom!!! rest.

Exercise #5
Decline Bench Crunches 4 sets
BW x 15
BW x 15 + 20    ………………. (+ = 4 x 10,000 rest count)
BW x 15 + 20 + 25 ………………. rest time.
BW x 15 + 20 + 25 + 30 ………………. rest time.

Come on over. You’ll be safe with us…

Workout assessment
Try, try again son. Something new I did yesterday. Now, I felt my hams tight as hell. I tried to increase more sets per exercise. Pyramid the sets & stop at 3sets. e.g. 4 sets of squats. 1st being 1sets, 2nd being 2sets, 3rd being 3 sets and 4th with 3sets. I listened to my body if I could cope with additional heavy load, i’ll do it. 

First time load extra 50lbs on squats. I could feel my back & body feeling the “heavy” load. It’s been a while since injury I put such an amount of my shoulders. The fear of incurring another spinal injury haunts me. With a lighter load, I needed extra sets/volume to get the intensity in. I did that by minimizing the rest count. Maxing out at 4 x 10,000 rest count total. It was tiredsome and built the stamina as well.

Daily assessment
…

Daily Rant/talk
…I guessed this is it. All things must come to an end.

Interesting pics
One for the nurses!!!

Kawaii-neh…!!!

Cardio & Play

<strong />
Cardio & Plays #1
Side stepping up the 15degree incline hill & downwards 50m (More like a shuffle step) vs. Box Jump (1 ft height estimated)
4 laps of side stepping @ 4 mins
Box Jump x failure

Rest time.

Cardio & Plays #2
Side stepping up the 15degree incline hill & downwards 50m (More like a shuffle step) vs. Box Jump (1 ft height estimated)
4 laps of side stepping @ 4 mins
Box Jump x failure

Rest time. 2nd set felt tougher.

Cardio & Plays #3
Knee up, hop and sprint uphill 15degree hill 50m & Jog downwards
3 laps @ ? 2 mins

Rest time.

Cardio & Plays #4
Knee up, hop and sprint uphill 15degree hill 50m & sprint downwards
3 laps @ ? 2 mins

Rest time.

Box Jump (1 ft height estimated)
3 sets x 12

rest count 4 x 8,000 between sets.

copied Redhawk76’s video! My cocked up eyesight saw the shaven legs!!! LMAO!!!!!!

Play #6
Pull up supersets w/ extreme narrow grip push up
3 sets of each mambo jumbo

Hello, we are your nurses of the day. Want some coke?

Cardio assessment
Cardio is getting better and better. I could do a longer distance, more sets and the same duration, if not shorter.  I read sometime ago that this is part of IntrAStack contribution?!? well, it’s good.

Daily Assessment
It was a long day. Basically, I am driver. Here, there & everywhere to run a few errants.

Daily Rant LMAO!!!!!
You cannot believe it when you read this. I packed “everything” ready for legs workout and yeah……EVERYTHING except my workout clothes.  I went into the gym locker room, get myself ready. Then, the moment came. It was like my head got shocked by a lightning thunder strike. KA-POW!!! No workout clothes! Obviously, my wife laughed her ass off.

I brought my wife to some dessert store and edcuated Darth Evil Farang - all kinds of dessert. Pre-natal education is important, so they say.

Interesting food in Asia & Asean
All things salad!!!

1) Prawn, Pomelo, and Coconut Salad - This salad is a crunchy salad. If the chef chooses a right seasoned Pomelo & coconut, it will make this baby really crunchy and tasty.

2) Grilled Calamari Beansproud Salad, Vietnam style
3) Scallop and Asian Pear Salad - Fresh scallops are seared in olive oil with lots of crushed red pepper, then served on a bed of greens with asian pears and a raspberry balsamic vinaigrette.

4) Yu Sheng - Its a tradition for some dialect among chinese to have this yu sheng during chinese new year. But, in singapore almost all the dialect have this. Its made of thinly stripped radish of different colours, some pickled vegetables, some fruits, peanut powder, white sesame, crackers, raw salmon slices and abalone. Lime juice, honey and oil will then be drizzled on top.

Below are the pictures describing the food in sequences.

http://blog.bodybuilding.com/BodySpaceAdmin/2006/12/18/bodyspace-photo-guidelines/

I saw a few members trashing each other. It’s sad to see that coming. I hope people can get along better. and I certainly think a lot of ladies in this forum are inspiration to me. You can learn a lot from ladies than jerks & dogs like me.

Some of them are sexiest as hell. You wonder how much training they have gone through. If not, with extra training to get a leaner body; they would look even sexier. or any a simple change of hairdo; it will enhance their overall photo presentation.

I know perceptions and opinions are very subjective. Photos which you think is not full blown exposure might be too much to handle for others. If you like to showcase, do so. I don’t have any objections because I have seen a lot of more full blown exposures. It takes more than these to shock me.

Rules are rules but you can express your own opnions about it.

IMO. I love photos. I enjoy browsing photos.  I love to watch. But to me, it takes more than just a piece of photo to bring about the purpose of fitness.  The bodyspace has alot of functions that keep track of goals, etc.  Those are good and very good for purpose of promoting fitness. You can write about your diet, training goals, enter your workouts, enter your progress, etc. Now, that’s inspirations to me! Fitness promoting purpose served.

A piece of avi for fitness promotion is not so. I know people who are turned off by muscles, curves, athleticism.  So I don’t see why the fuss about photo exposure, etc. The important thing is the heart and soul. whether or not you’re passionate about building muscles. Photos are secondary.

I know people who’re skinny but runs 42km marathon year-to-year. So if the guy/girl puts a skinny self into the avi, will you find it fits the fitness promotion purpose? NO! But when you know he/she is a winner or top 10 in a 42km marathon. You may end up saying with your jaw wide opened "shit!!! He can do that?!? He’s fit! His fitness level must be on top of the world!"

A skinny user may not fit into your description of having fitness. what if you find out he is a 2hour record holder to climb 4000+m Mountain.  You’ll be surprised and inspired by what he had achieved!!! I have last seen a Japanese climbed our national Mountain 4000+meters in 2 hours plus. One of the best records. Tell me now, is he fit or what?

Please get along

Lastly, I hope my tweezer-byrd buddy doesn’t get banned. She’s naked all the time chilling on my shoulder.

This was workout

http://forum.bodybuilding.com/showpost.php?p=103960091&postcount=323

Arms

Warm up
Biceps vs. triceps 8 sets of “whatever” to go

whatever, whatever… whatever

http://youtube.com/watch?v=0I5YR3fLGZU

Set #1 

Barbell curls supersets w/ 80lbs x 10, 9, 8
Seated EZ barbell tricep ext. 85lbs x 10, 7+2, 6+2

+ = 4 x 8,000 ~ 10,000 rest count

Set #2
Barbell curls supersets w/ 80lbs x 10, 9, 7
Seated EZ barbell tricep ext. 85lbs x 10, 9, 7

+ = 4 x 8,000 ~ 10,000 rest count

Set #3
Cable Tricep Pressdown supersets w/ 28UOM x 15, 15, 13
Cable biceps curls 28UOM x 8, 8, 7

complete them at a go….then rest.

Set #4
Cable Tricep Pressdown supersets w/ 28UOM x 13, 13, 12
Cable biceps curls 28UOM x 7, 7, 5

complete them at a go….then rest.

Arc Trainer Cardio for 25mins Hill Intervals program

My Friends and I drove 6 hours from 29 Palms California to enjoy some great burgers and some HOT nurses. We got what we came for! I finished the quadruple bypass and am pictured with the nurses. My friend Rick could not even finish the single and is pictured being “punked” by one of the Nurses.

Workout assessment
Another strength increase workout via tri-sets. I have to increase the poundages at the cable exercises to enhance the intensity. I’m a happy man. My biceps stretch marks were even more visible if I’m not as fair as SnowWhite. I felt stronger with IAB since the recovery is better with it. No longer getting myself panting between sets as compared to beginning of the log. Endurance is far better now. 

Daily assessment
I left with a little bit left with IntrABolic. Throughout this workout, I have been using tri-sets for bring it up metabolism rate, sweating myself out as well as increase training intensity at low poundages. This log brought back some confidence in me since injury. It also reduces a lot of my time in the gym so I can do extra cardio.

The gym I frequently visit is a smaller of its entity. With the gym size smaller, the number of cardio & kickboxing chicks available for viewership greatly reduced.  For that matter, there is no point staying too long in the gym.

Daily Rant/talk
I need synthol for my calves!!!!!!!!!!!!!!!!!!!!!!!!!!

Taking off today from Cardio & Play. Rest well and do a leg workout next.

I might be looking to cut further. May be find some source for Thyrotabs purchase or something.

Interesting Food
Chinese food.

( i ) San Pei Ji - Chicken with sesame oil and basil.
( ii ) Crab Vermicelli - popular dish in Thailand and Vietnam. Likewise, Singapore.
( iii ) scallops with garlic & spring onions - Very popular in China.
( iv ) Grilled stingray with special prawn based chili sauce tapered off with lime.

This was yesterday’s workout
Shoulders

Warm up
Smith Shoulder Press
Bar + 80lbs x 15 + 12 + 10
Bar + 80lbs x 15 + 12 + 9

+ = 4 x 20,000 rest count

Set #1
Smith Shoulder Press
Bar + 90lbs x 8 + 8 + 7

+ = 4 x 10,000 rest count

Set #2
Smith Shoulder Press
Bar + 110lbs x 8 + 8 + 6.7 …… boom!!!

+ = 4 x 10,000 rest count

Set #3
Smith Shoulder Press
Bar + 110lbs x 8 + 7 + 6 …… boom!!!

+ = 4 x 10,000 rest count

Set #4
Freeman Raises 10lbers x 12 + 12 + 10
+ = 4 x 10,000 rest count

this is ****ing hard to do ……. damn it! Thank you Beejisssssssss!!!!!!!!

Set #5
Freeman Raises 10lbers x 12 + 12 + 10
+ = 4 x 10,000 rest count

This is even harder to do ……. damn it!

Set #6
Freeman Raises 10lbers x 12 + 12 + 10
+ = 4 x 10,000 rest count

This killed me!!!!

Set #7
cable rear laterals
5UOM x L : 8, 8, 8 … R : 8, 8, 8

Complete them at a go…..before sitting down (nearly cried because it felt so good).

Set #8
cable rear laterals
5UOM x L : 10, 8, 7+1 … R : 10, 8, 7+1

Complete them at a go….. rest time.

Set #9
cable rear laterals
5UOM x L : 8, 8, 6+2 … R : 8, 8, 6+2

Complete them at a go….. rest time.

ABS
Roller planks 3 sets til abs hurt

ABS
Cybex Ab crunch 80lbs x 12, 15, 15, 15

Jack your ass time, don’t run away!

<strong />

Workout assessment
Damn it! this workout is a killer thanks to Mr. Dem Sideburns Beejisssss for introducing me that freeman raise.  I used it + tri-sets, it was hard….it nearly made me a pussy.

Daily assessment
Soon, I may have to end my steamy affair with my nurses.

Daily Rant/talk
… dot dot dot … dot dot dot …

Interesting Food
Indonesia food.

( i ) Nasi Campur - Mixed rice with lots of vegetarian dishes.
( ii ) gado-gado - salad with beansproud, crackers and special peanut chilli sauce
( iii ) Passion fruit - Indonesia is popular for this. I can eat about 4 passion fruits at a go. Tasty!
( iv ) Indonesia Kueh lapis - do not try the kueh lapis sold in any other Asean country except Indonesia.