Mr. Farang’s mumbo jumbo corner

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

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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

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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.

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!

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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.

Cardio & Play + … ABS
Yesterday…….. Play, Mr.Farang play!

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Cardio on 15degree Incline Hill & Plays at Children playground

Alt Leg knee up 90Deg, turn + open wide like adduction movement + leg down
Direction : 50m distance uphill (to)
Direction : Run down hill (from)

4 sets of to/from. It took me ? 4 mins. Rest time.

Cardio is getting better so I do another 4 sets.

Alt Leg knee up 90Deg, turn + open wide like adduction movement + leg down
Direction : 40m distance uphill (to)
Direction : Run down hill (from)

4 sets of to/from. It took me ? 4 mins. Rest time.

Play #1
Pull up supersets w/ BW x 8
Push up (CG, NG & WG 3 sets at a go) BW x 15, 15, 15

Complete it at a go ….then rest.

Play #2
Close Grip Chin Up supersets w/ BW x 8, 6
Push up (varied from WG back to CG 3 sets at a go) BW x 15, 15, 15

Play #3
Crunches supersets w/ BW x 15
Knee Tucks supersets w/ BW x 15
Leg Raises  BW x 15

Complete it at a go ….then rest.

Play #4
Crunches supersets w/ BW x 15
Knee Tucks supersets w/ BW x 15
Knee Tucks supersets w/ BW x 15
Leg Raises  BW x 15

Complete it at a go ….then rest.

Play #5
Crunches supersets w/ BW x 15
Knee Tucks supersets w/ BW x 15
Crunches supersets w/ BW x 15
Leg Raises supersets w/ BW x 15
Knee Tucks BW x 15

Complete it at a go ….then rest.

Cardio assessment
I gotta do more Don’s post on some soccer cardio drills. I really like them. But I will need to schedule them properly so I can execute them more. In the sense, more of the exercises and lesser of those standard abs/pull up/push up exercises. I had to pick up my in law from airport. So I executed this cardio & play session in quick fashion, POW POW POW!!! That’s it.

This time the Incline 15degree hill thingy gets more comfortable. so I increased the distance covered, sprint downhill faster. I am pretty shock myself that I could cut down 1 mins from 4 sets at a go. 

Daily Assessment
Correct me if I was wrong. I remembered AEN mentioned something about H+ vs. IntraXCell and IntraXCell can help you towards building better cardio capacity? Well, I do feel my cardio session has somewhat improved. I have lesser amount of downtime catching my breath.

Daily Rant
We went to a place where lots of social escorts “work” & hanged out for dinner. My in law (it’s a he) & myself were excited. LMAO!!! HAAHAHAAHA The place is filled with good tasty food. Yes really!!! My other in law (she) nearly banged onto some social escort’s fake boobies.  I had escorted her away to safety (I don’t know whether to laugh or get mad at that point) but Damn!!! those ain’t real for sure.  I don’t know about you guys in America. In Asia, all the Asian girls know it. So long the boobies are absolutely round, no movements at all, it’s fake. An experience Ex told me how to spot those.

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

1) Shenton Way and Merlion - Financial and Architectual site
2) Clarke Quay - Party, food, eat + Ministry of Sound Singapore
3) Fullerton Singapore Hotel (used to be a Postal Office)
4) Christmas Deco 2006 at Orchard Road Singapore - Shopping!!!

Since I brought up Miss World (Miss China 2007), I have to show some support for my fellow country lady. Her name is Deborah Priya Henry.
This was yesterday’s workout

Chest & Back… vice versa

Warm up #1
Whatever comes to mind, I just did them.

Warm up #2
Incline Barbell Press supersets w/ 115lbs x 15, 15, 15
HS ISO Lateral Rows +90lbs x 20, 20, 20

completed at a go …… then rest.

Set #1
HS ISO Lateral Rows +180lbs x 18, 18, 18
Incline Barbell Press supersets w/ 165lbs x 15, 10+2, 7+3

completed at a go …… then rest.

Set #2
Incline Barbell Press supersets w/ 165lbs x 12, 6+2, 4+2
HS ISO Lateral Rows 180lbs x 18, 17, 15

completed at a go …… then rest.

Set #3
HS ISO Lateral Rows +180lbs x 18, 14, 14
Incline Barbell Press supersets w/ 135lbs x 14, 10+2, 8+2

completed at a go …… then rest.

Cardio
Biking for 25mins.

Love is going to get better with you around…

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Workout assessment
Since I have been using trisets + supersets combo for most part of this log.  I’m evaluating my workouts this week with the focus on the combo + sequences of exercises to give maximum soreness the next day. I found this chest & back workout is better than the last.

For one, I managed to add extra poundages in the chest area. Also I feel that the incorporation of incline bench press worked better to give extra DOMS today. I didn’t feel so stiff/sored on my back.  I should consider changing the back exercise to something else. Perhaps slowing down the tempo/negatives for the back exercises would do me good.

Cardio made easy with IntrAStack.

Daily assessment
I am thankful that I log something since returning to the gym. Well, I kept myself checked better that way.  I was in danger in giving up gym all together. With the log in hand, it kept me on the ground. Despite being lazy to update it LMAO!!!, I know it gave me discipline. Most importantly, I understand a log + a book journal keep me going. Sometimes I wanted you all/people who visited this log, to……to kick my ass, BAM BAM BAM!!! or kick me in tha nuts Bruce Lee style WaaaaChhhaaaa!!! “Hey you, quit slacking, do it! go gym!”

Daily Rant/talk
Being a chinese ethnic, my family believe some ghost stories. And my house did have one “shadow” and was chased away by our contacted voodoo. I just let my family did their thang and it didn’t bother me at all.

Anyway, one of my neighbors came to my house complaining our loud noises. We discussed and it turned out my house was empty at that times she mentioned those loud noises! My neighbor lady turned so frightening when I said “sorry madam, we are not around at the times you said. We went shopping.” You should have seen her face. Her face turned pale.  LMAO!!!!! I don’t know what to say next… “PWNED?!?”

Interesting Food you wish you can eat them
Watching Miss World 2007 rerun reminded me the Miss Universe 2007 I had watched few months ago. Wow, Riyo Mori & Honey Lee

( i ) Miss Japan 2007 Universe Riyo Mori
( ii ) Miss Korea 2007 Honey Lee…….. I love Honey Lee
( iii ) Miss Brazil 2007
( iv ) Miss Venezuela 2007

http://www.missworld.tv/

Click to check out various Miss World 2007 Contestants…
I thought Miss USA has a cool aura around her. Hmmm…
This was yesterday’s workout

Cardio
Sprint on the grass (basketball court length, 1 lap = 1 to & 1 from)
3 laps ? 1 mins ……. then rest
4 laps ? 1 mins 20 secs……. then rest
3 laps ? 1 mins ……. then rest
3 laps ? 1 mins ……. then rest

Slow jog around the grassland during the rest time.

Leg works

Warm up #1
Leg Ext. supersets w/ 47UOM x 15+++ (lost count LMAO!!!!), 20, 20
Lying Leg curls 32UOM x 20, 20, 20

completed at a go …… then rest 2 mins.

Warm up #2
Lying Leg curls supersets w/ 39UOM x 18, 18, 18
Leg Ext. 54UOM x 18, 18, 18

completed at a go …… then rest.

Set #1
Low Foot Placement incline Leg Press (from wide to narrow stance)
supersets w/ +270lbs x 15, 12, 10
High Foot Placement incline Leg Press (from wide to narrow stance)
+270lbs x 15, 12, 10

completed at a go …… then rest.

Set #2
Low Foot Placement incline Leg Press (from wide to narrow stance)
supersets w/ +360lbs x 15, 12, 10
High Foot Placement incline Leg Press (from wide to narrow stance)
+360lbs x 15, 11+1, 8+2

completed at a go …… then rest.

Set #3
Lying Leg curls supersets w/ 46UOM x 15 + 53UOM x 12, 12
Leg Ext. 54UOM x 15, 61UOM x 12, 12

completed at a go …… then rest 2 mins

Set #4
Lying Leg curls supersets w/ 60UOM x 12, 8+2, 5+2+1
Leg Ext. 68UOM x 12, 12, 12

completed at a go …… then rest 2 mins

Come on over, I’m going to make you better…
Workout assessment
I think I just found the combo of exercise to induce lactic acid burns for my quads.  I had to massage the lactic acid away and drink IntrABolic to speed up the recovery.

Daily assessment
I had a carb crash after the workout. Thought I ate enough preWO. May be I should monitor this again.  I used to have problems with Universal Torrent like that. Torrent would make me shiver/extreme hungry after 30mins postWO. The forehead/body will sweat suddenly and sweat could be seen dripping down my neck with hands trembling for food.

I didn’t have that sweat or hands trembling yesterday postWO. But I didn’t feel so good with constant burping of apple smell. Weird.

Daily Rant/talk
…

Interesting food
Everything duck & goose.

( i ) Duck tongue in HongKong
( ii ) Roast Duck Pizza in Asia (and Australia too)
( iii ) Goose Leg in HongKong
( iv ) Peking Duck in China, Hongkong, Singapore, etc.

Cardio & Play

Workout done 2 days ago.

Cardio & Plays
Pull up 1 set x 10
Push up 1 set x 10
CG Pull up 1 set x 10
Push up 1 set x 10

Rest time.

40m sprint (To & from = 1 lap)
3 laps sprint ? 2 mins ……. then rest
3 laps sprint ? 1 mins ……. then rest
4 laps sprint ? 2 mins ……. then rest
3 laps sprint ? 1 mins ……. then rest

Push ups
1 set x 10 wide grip
1 set x 11 normal shoulder width grip
1 set x 12 narrow grip

Rest time.

Crunches
2 sets x failure

I’m too sexy for your love…

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Cardio assessment
It was a long day. Bascially, I’m just hunting for baby stuff. Shopping is not a big thing to me so I never really enjoy it. But a father has to do it.  I just don’t want Lord Darth Farang Junior swing that lightsaber (at me) for not taking care of him. I was dead tired walking all day. I have never exercise so late in my life. It was done around 11pm. not enough to call it intense cardio but sufficient to wet a tshirt.

Daily Assessment
My head is filled with questions “how to educate the kid”, “If I do this, what are consequences? what would he learn?”, etc. You never know how good is good your teachings can be.  Since I have done a lot of bad deeds, should I coach him next time too?. Things like these occupied my head many days. Sometimes, questions like these popped in your head.
Daily Rant
The neighborhood I live in is a governmental flat with retirees and a few young families.  So I guessed I must have alarmed the neighbors. Some guys walked down to see who’s making all the noises. I noticed the guys have never come down so late ever before. He walked past me and gave me a rolleye. lol.

So I have to stop my cardio early before they called the cops. Besides tne entrance to my house are filled with 3 CCTV cameras directly link to neighborhood police. Anything can happen.

Interesting food in Asia & Asean
Malaysia again. This is a place where you can try different food from 3 cultures. (iii) from Penang, Island off peninsula Malaysia, is definitely a good tasty food. But it’s oily. Wash it down with protein shake, it’s clean. LMAO!!! HAHAHAHA!!!

1) Roti Canai with Chicken Curry
2) Roti Tissue with bean curry or fish curry
3) Fried Noodle Penang style
4) Petai goreng + Uang - Smelly beans with prawn.

Below are the pictures describing the food in sequences.

I shared with you a Thai model, the new generation Thai ladies have improved legs length…
Arms… cardio

Warm up #1
DB Curls supersets w/ 20lbers x 12, 8
DB Kickbacks 20lbers x 12, 8

completed at a go …… then rest.

Warm up #2
DB Curls supersets w/ 20lbers x 12, 8
DB Kickbacks 20lbers x 12, 8

completed at a go …… then rest.

Set #1
Barbell Curls supersets w/ 80lbs x 10, 10, 10
Barbell skullcrusher 80lbs x 10, 10, 10

completed at a go …… then rest.

(feel some twitching at the left wrist)

Set #2
Barbell Curls supersets w/ 80lbs x 10, 8, 8
EZBarbell skullcrusher 95lbs x 8, 8, 8

completed at a go …… then rest.

Set #3
Cable close grip curl supersets w/ 21UOM x 12 + 24.5UOM x 10, 10
Cable closegrip pressdown 21UOM x 12 + 24.5UOM x 12, 12

rest 4 x 10,000 count then hit the next set/exercise set

Set #4
Cable close grip curl supersets w/ 24.5UOM x 8, 8, 8
Cable closegrip pressdown 28UOM x 12, 12, 12

rest 4 x 10,000 count then hit the next set/exercise set

Set #5
Alt DB Curl supersets w/ 30lbers x 8L 8R
one DB Tricep Extension 30lbs x 8L 8R
Alt DB Curl supersets w/ 30lbers x 7L 7R
one DB Tricep Extension 30lbs x 7L 7R

completed at a go …… then rest.

Set #6
Alt DB Curl supersets w/ 30lbers x 7L 7R
one DB Tricep Extension 30lbs x 7L 7R
Alt DB Curl supersets w/ 30lbers x 9L 9R
one DB Tricep Extension 30lbs x 9L 9R

completed at a go …… then rest.

Cardio
Step Step bunny, YAY!!! Stepper for 25mins ……. YAY!
http://s211.photobucket.com/albums/bb17/the_db/?action=view&current=nurse.flv

Ahhhh… I am feeling better now, please continue…

Workout assessment

Good. Strength on arms continue to improve under IntrABolic influence. You can recover pretty fast between sets with it.  I am amazed actually. 80lbs curl is getting less strenuous now. I had to add on poundages to my triceps barbell extension. A friend whom I met before my injury, told me I looked pump up. I’m glad he complimented me but he’s way bigger/fuller than me.

An AEN customer in Asia jaw dropped seeing the pace of my arm workout. Working out to impress people is the last thing on my mind. I had told him about IntrABolic before though. I think he had trouble pronouncing the product name. so I tell him go to our local retailer, ask for the Apple drink.

Daily talk
Shopping for toddlers’ clothes are tiring, toys, strollers, playpen, etc.  But we have a amusing incident happened.

This clearence warehouse is trying to clear off their merchandise. I was there to check out some pillows. The sellers were creating some buzz over the pillow sale with loud screaming/yelling through a poor audio system.

Here’s what they actually yelled about.

40% off !!!….selling F A S T….one hourly special !!!!

Now the sellers screamed with a distorted microphone & an old portable speaker.  Her coworkers also yelled their lunges to gather customers’ attention. You could see her coworkers faces turned red, their voices broke…the words they yelled turned fuzzy, unclear. Poor old system, please give it a break. LMAO HAHAHHAAH!!!

They sounded yelling such words …

40% off………selling F U C K !!!!……one hourly special

I confirmed with a few strangers if that’s what I heard. we all laughed! LMAO!!!!!

Interesting food in Asia & Asean
Japan, Jepang (Indonesia said it this way)!!! Don’s food pic had me hooked. They really serve good healthy food. These are the food really popular in Japan itself, particularly (iii) & (iv).

( i ) salmon ikura!!!!!

( ii ) Fried black pepper beef Udon. Adding beansproud gives the udon some crunchy feeling.  The process of making udon is really impressive. The chef rolled out udon using a machine. he quickly cook with boiled water & dump it into cold freezing water. That process alone made the udon “bouncy”.

( iii ) Sukiya beef bowl - a must eat in Japan. You can have additional eggplant, chopped tomatoes, chopped ginger, sliced carrots, anything. Drop some chilli/pepper powders if you need extra spice, I did.  I had the version indicated in the pictures.

http://www.zensho.com/menu/gyu-ton.html

( iv ) Japan cream puff is a favorite among Asian ladies. You can have normal milk cream, chocolate cream, coffee flavor. I last heard there is a green tea flavor too.