2013 ^^,

happy new year....

aim to be able to do the following in 2013:

=> at least 1 success muscle up
=> at least 10 proper handstand push-up
=> at least 1 hold of L-sit for 30 second
=> loss body fat to 15%
=> clear my PTPTN hutang

a happy day....

a day after easter sunday... for sure it is a happy 1, at least, it is for me...

several thing happened, include:

a) i had done my 19th time blood donation ^^, yea yea, is not the number of time i felt grad on, bt is the hope tat each and every single time, might had the chance to help others... i had no money, i m not kind hearted n well socialize to do charity, bt at least, i gt a DROP OF BLOOD to give, so.. Y NOT???

b) 2day is my 1st day of 2nd week during my internship in civic centre, sssc gym. the coordinator of tkd sukma team training had inform me on sum issue occur, and he said: "we just do our job, not need to boder wat other say"... yup, thk fr tat.. ^^

beside, 2 person to be mention here... 1st 1 i knw him n folo him for about 8year, 2nd one i meet her a few time in sssc gym n bout month oli knwing her...

to him, i felt deeply shame on wat had u done, as a person who stand on so high rank above, u did such a silly thing, idiotic, selfish, bt nvm, cos i kinda knw u would do this to me, just tat i dnt espect it to cum so fast....

to her, thank a lot for the trust.. i shall try my best in my task n hope it would at least contribute a little help to u n the team...

too long no update liaw....

had being quite awhile dint update on my progress dy, cos nting much had changed lol.. erm...

yesterday (11 march 2012, sunday), mark the starting of my 31week, with 71.3kg... aim for this week is to up a bit, n will up my daily quota to 1700-2000kcal a day...

today... kick my day with sum simple endurance set for chest n leg... (cos lazy to do heavy weight.. XDDDD again, lazyness WIN)

basically routine for this mrng consist of below:

i) leg exercise (superset, 45-60s rest between superset), 40-50kg weight: 10 set, 20-25 reps

a) seated leg press

b) seated calf raise

ii) chest exercise (superset, 45-60s rest between superset), 5 set, 20 reps

a) barbell bench press (30kg)

b) dumbell bench press (20lb each)

iii) leg exercise (superset, 45-60s rest between superset), 20kg weight: 5 set, 25-30 reps

a) leg extension

b) leg curl

c) calf raise

d) body-weight squat (15 reps, no weight added)

iv) chest + leg superset (45-60s rest between superset), 3 set (1st n 2nd set 20-25 reps, 3rd set to failure)

a) barbell bench press (25 kg)

b) dumbell bench press (15 lb each)

c) cable crossover (25 kg)

d) leg extension (10kg, perform on single leg, n repeat on other)

e) leg curl (10kg, perform on single leg, n repeat on other)

f) calf raise (10kg, perform on single leg, n repeat on other)

g) body-weight squat (12 reps for 1st n 2nd set, 3 set to failure

v) light stretching.

how ur exercise 2day??? hohohoh... let gambateh....

after the 26th week i sweat in civic center.

erm.. it had being a long long time i dint post about the progress since i last did on few month ago...

thus, as the 26th week (half year) had pass since i join in civic center gym n play sum little freaking light weight training... let revise a bit and hope this post might help motivate me to move on further ^^

let start:

back to about 4year ago, on dec 2007 whn i 1st started to lose sum weight, i look like tis, with 94.6kg.

after 3.5month of kinda hard time, on march 2008, i drop myself to this... with weight at 73kg...

maintaining this for bout 3year.... and on feb 2011, i m at 77kg, which is:

on june 2011, up a bit more to 79kg.. oh shit....

in ogos 2011, start to join in civic center gym with jeremy, and after 26th weeks... i gt bek to 72-73kg.. which look like this...

thus, at the end of this 6month plan.. nting big diff i think....

so, overall, it look sumting like this....

SO, ITS STILL NO GOOD YET... NEED TO DO A LOT MORE HARDER....

my 18th time....

yesterday just sucked out my dirty blood for my 18th times, during a blood donation campaign held at the hills shopping mall, kuching.

the event start at 930am, so i was planing to wake a bit earlier to get a better number, who knw, i reach thr at 930am, the queue was like hell long n i oly manage to gt number 72.. damn it....

waited bout 2hour, finally done with it...

below r the scene thr...

this is wat i gt from giving out my dirty blood....

a) 1kg vita brown rice
b) 1kg happy rose white rice
c) 500g margarine
d) 1 liter orange juice
e) 1 pack rice cracker
f) 1 can 325ml ice lemon tea
g) 2 small pack indocafe cappucino
h) 5 small pack indocafe coffeemix 3 in 1
i) 2 small pack indocafe white coffee
j) 1 singapore chicken rice kupon worth rm5.00
k) 1 indocafe coffee cup
l) 1 indocare reuseable shopping beg.

bt ho.. compare all, i prefer my 16th time, odo tat tym gt 0 thing.. hahahha... those who had seen my video post lastym sure knw y...

2nd Dan grading. (4th Dec 2011)

suppose to attend the 2nd dan grading 1year after i took my 1st dan in May 2004, however, due to several unespected reason, we (me n ameagor) oly had the chance to do it on the pas sunday (4th Dec 2011). delayed for 6.5years...

for me, i think the sch exam is more scary thn this, as whn i about to enter exam hall, unless i m so very confident on the paper, or else i gt the slight feel of wana vomit... ahahhaha.. bt for this grading, the feel dint turn up....

the grading start (our turn start i mean) around 330pm, conducted by mst george yu...

below are the general summary of wat had being done in the grading session:

a) start with several basic movement combination of block-punch-kick (video 1 & 2 below):

b) after a few minute of basic kicking, then we r required to perform sum very simple "1-step sparing" n "self-defense" technique... (video 3)

c) target kicking followed next... consist of basic: turning kick, side kick, back trust, back hook, front kick, n axe kick. (video 4)

d) poomsae cum next... only need to perform 3poomsae nia, taeguek 7, 8 n koryo.

e) free spar, light/none contact, 2round (1st wit ameagor, 2nd wit chee lik. video 5, 6, & 7)

f) 4 direction plank breaking (me n ameagor), side kick 2planks (chee lik). (video 8, 9, & 10)

g) tiles breaking (2 pieces). (video 11 & 12)

clip 1: basic combination...

clip 2: basic combination 2...

clip 3: very basic 1 step spar + self defense

clip 4: target kicking.

clip 5: free spar, 1st round (me n ameagor).

clip 6: free spar, 2nd round (ameagor n jason).

clip 7: free spar, 2nd round (me n chee lik).

clip 8: chee lik side-kick.

clip 9: 4 direction breaking, 1 plank each. 1st try my spear-hand ^^

clip 10: 4 direction breaking, 1 plank each. (ameagor).

clip 11: ameagor tile breaking. (fist)

clip 12: my tile breaking (knife hand)

compare to the state level senior belt upgrading conducted in satok gym, which u can see the syllabus HERE, wat do u think???

week 13.....

a short update for my week 13 result... on sunday (13sept 2011) nite after supper, was in the weight of 76.6kg... say bye bye to another 0.8 kg in a week...

bt, seriously, i dnt care much bout the kg actualy, since it is nt wat i aim fr, i aim to change n look diff a bit.... hopefuly if can, get a bit rresult by cny ^^ let wait n see.....

later 9am will fly to KL to take course liaw, never being thr b4, n alone this time, hahaha, hope eveting goes well thn... plz dnt fail in the test.........

17days more... will be the grading date... hope i dnt ambares myself...

week 12 de result...

last week was the 12 week in my 6month plan... is oso a milestone where i start to watch my food intake a bit... odo nt a strict low kcal diet, however, for the pas 1 week, it sumhow give an encouraging result.

in the pas 1 week, had being set that the daily kcal intake to be around 1800 kcal, hence with the range cover of 1700-1900kcal is alowed ^^

exercise level is slightly lowes the weeks b4 to alow the adaptation of body to the lower food intake trail week.

beside lowering the total kcal, had oso divided it into amount to be taken in more infrequence meal consumption, which each meal consist about 200-350kcal each n take in 6-7 separate meal.

as the result, from around 78.2kg on 30 oct, nw (6nov, after meal) weighted at 77.4kg. a drop of 0.8kg...

so far it is quite ok fr me la.... looking forward to the 13th week de outcum....

erm.... + 1st week of 3rd month

erm.. just nw gt sweat in civic centre gym....

in gym gt 2 kid seem like 2ndary sch (bout f2/f3 de look), do sum work out, thn they ask me...

Kid A: escuse me, uncle, cn teach us hw to use tis?

Me: sure, like tis like tat...

Kid B: i see, thk u uncle...

>oo<""

im thinking.... erm... i m oli 24 year old er.... uncle??? do i look like 1???? if look like, thn after talk, my voice oso uncle meh???

btw, this is the 1st week of my 3rd month, started in 78.2kg....

my 17th time....

sleep a bit late last nite (actualy is a lot late), bout 5.20am just kun... 10am wake n go bulevard for blood donation....

waiting..... waiting... n keep waiting...

after waited fr 2hour plus, finally is my turn, gt it done bout 5-6minute....

as in the 2nd pic, a 1st time donor, may be too excited, she dint boder to folo advice frm the MA to rest n hav a drink 1st, after donate, she syok syok like bo su go help her sis/fren (nt sure) take video, half way, she fun tet... XDDD

4th week of 2nd month

after the 2nd n 3rd week, i manage oli to gt to 78.6kg....

will change plan n gt thing more strict especially exercise n meal (snack n supper) in better control liaw... damn it...

the 2nd week plan of the 2nd month plan (aim to lose 2 - 3kg in the month)..

basically it is a fail fr the 1st week, i lose "-300g" which mean i gained 300g... make up my new weight on 18sept to be 79.3kg..

arggggggggggggggggggggggg....

the 1st week plan of the 2nd month plan (aim to lose 2 - 3kg in the month)..

as the conclusion for the 1st month (14ogos - 10sept 2011):

a) oly manage to drop 2.2kg, as i aim for 3kg, so is a clear FAILURE.....

b) most of the time dint goes by the plan, being too lasy...

for the 1st week of the 2nd month:

Week 5 : 11 - 17 sept 2011
Weight : 79.0kg (after lunch, 12.20pm, 11 sept, 2011)
Sunday	a) tkd 7-9pm
Monday	a) gym (chest ) b) light walk aprox 30 min.

Tuesday a) gym (back) b) light walk aprox 30min.

Wednesday	a) gym (arm + abs) b) tkd
Thursday	a) gym (chest) b) walk/jog
Friday	a) gym (back + leg)
Saturday	a) weight training (arm) b) walk/jog

note: a=mrng session, b=evening session... sum r interchangeable based on mood..

sarawak WTF tkd senior belt grading...

had being witnessing the 1st (if nt mistaken) TM/PTNS senior belt upgrading.. general info and syllabus are as folo:

Event: TM/PTNS senior belt (Dan and above) grading.
Date: 11-09-2011
Time: 12.00pm - aprox 3.00pm
Vanue: Satok PTNS main gym.

Grading syllabus:

1st Dan upgrade to 2nd Dan:
a) part of poomsae: 4, 7, 8.

b) poomsae: 4, 6, 8, koryo.

c) combination kick: turning-chop-backtrust & turning-spining turning-backswing.

d) target kicking: slide back turning, chop, backtrust, & backswing.
e) 1 step spar.
f) free spar (aprox 1min per set), 2set
>.<

>.<'''

2nd Dan upgrade to 3rd Dan:

a) same as above, + a poomsae geumgang

>.<''

>.<'''''

3rd Dan upgrade to 4th Dan:

a) same as above, + poomsae geumgang & taeback.

b) self defense (aprox 1 minute).

c) 3 direction breaking (1 hand & 2 leg techniques), 1 piece 1/2 inch board each.

>.<''''

>.<'''''''

4th Dan upgrade to 5th Dan:

a) same as above, + poomsae geumgang, taeback, & pyongwon.

b) self defense (aprox 1 minute).

c) 4 direction breaking (1 hand & 2 leg techniques + 1 jumping front kick shoulder height), 1 piece 1/2 inch board each.

>.<''''''

>.<'''''''''

NGAITI, so easy meh?????????????????????????? duh... bt it conducted on a bit rush sequence so seem tiring...

after the grading, the examiner comment that: this time i can see many of u dint prepare well, as u knw, sum of u r nw senior instructor, this time i can be lenient, bt next time i hope u come after u had prepare well...

4th week dy...

as the conclusion for the 3rd week (raya week):

a) being lazy and dint push much and misout sum of the training whc supose to follow..
b) dint manage to drop any weight in the week....

Week 4 : 4 - 10 sept 2011
Weight : 79.4kg (after lunch, 12.22pm, 4 sept, 2011)
Sunday	a) tkd 7-9pm
Monday	a) gym (chest ) b) walk/jog 1hour
Tuesday	a) gym (back) b)see ppl play bad..
Wednesday	a) gym (arm + leg) b) tkd
Thursday	a) gym (chest) b) walk/jog
Friday	a) gym (back + leg)
Saturday	a) weight training (arm) b) walk/jog

note: a=mrng session, b=evening session... sum r interchangeable based on mood..

so, after 1st 3week, 1.8kg off dy.... is time to push harder...

2 toy frm SG...

lately just gt my 2 new toy frm sg, kali help me buy de.. hohohoho.... cost me rm120, hell lot cheaper then buy in malaysia la....

in malaysia, just the single rebreakable board cost rm135 dy >.<'''

the 3rd week plan of the 1st month plan (aim to lose 3kg in the month).. start 2day..

as the conclusion for the 2nd week:

a) i fail to keep up motivated to do the 2nd session of the day which is a walk/jog part, skiped few time....
b) need sum change n plan on heavy n light part...

Week 3 : 28 – 3 sept 2011 (raya week)
Weight : 79.4kg (after lunch, 12.43pm, 28 aug 2011)
Sunday	a) walk/jog 1hour b) tkd 7-9pm
Monday	a) light gym (chest & light arm) b) walk/jog 1hour
Tuesday	a) self training in tkd gym... b) walk/jog 1 hour
Wednesday	a) light weight training, (arm) b) self training in tkd gym
Thursday	a) walk/jog 1hour / tkd 7-9pm
Friday	a) light gym (chest) + light walk b) walk/jog 1 hour
Saturday	a) walk/jog 1 hour (might void n turn as 2h in evening) b) walk/jog 1 hour

note: a=mrng session, b=evening session... sum r interchangeable based on mood..

for the 3rd week, due to raya holiday, so may edit again base on whether gym did open o nt...


so, after 1st 2week, 1.8kg off dy....

1 加 1 等于几???

某日，数学课上，老师正教着数字与加法的应用。。。

学生A: 老师老师，我可不可以问个问题?

老师: 当然可以，好学，勇于发问是好事，同学们要向A学习哦。

学生A: 老师，1 加 1 等于几???
老师: 让老师为你举个例子:

‘现在，你手上有1粒苹果，之后，妈妈有给了你1粒，那么，你有几粒苹果呢??’

学生A: 两粒。

老师: 对了，那么，1 加 1 等于几???
学生A: 等于 2。。。

老师: 答对了，那你现在明白了吗?

学生A: 明白了。。。谢谢老师。。。

之后，老师继续讲课。。不久。。。

学生B: 老师老师，我可不可以问个问题?
老师: 你问吧 ^^

学生B: 老师，2 加 2 等于几???

老师: 好好好，让老师为你们解释多一遍。。。举例说:

‘现在，只有你和哥哥在家，你家现在有几个人??’

学生B: 两个。

老师: 那么，到了傍晚，爸爸和妈妈放工回家了，家里有几个人呢??

学生B: 四个。

老师: 对了，那么，2 加 2 等于几???
学生B: 等于 4。。。

老师: 答对了，那你现在明白了吗?

学生B: 明白了。。。谢谢老师。。。

之后，老师又继续讲课。。又过不久。。。

学生C: 老师老师，我可不可以问个问题?
老师: 你问吧 ^^

学生C: 老师，5 加 5 等于几???

老师: 刚刚老师的举例，你不明白吗?

学生C: 不好意思老师，刚刚我没留意到，可不可以。。。

老师: 好好好，让老师为你们解释多一遍。。。举例说:

‘现在，看看你的左手，共有几根手指???’

学生C: 5根。

老师: 那么，你的右手呢??

学生C: 也是 5根。

老师: 那么，两支手共有几根手指呢????
学生C: 十根。。。

老师: 对了，那么，5 加 5 等于几???
学生C: 等于 10。。。

老师: 答对了，那你现在明白了吗?

学生C: 明白了。。。谢谢老师。。。

又回到了老师教课中，突然。。。

学生D: 老师老师，我可不可以问个问题?

老师: 当然，你问吧 ^^

学生B: 老师，123456 加 654321 等于几???

老师:

同学们，其实，解决问题的方法，并不是一而再，再而三的的在你面对同样问题时"提问"。。。 而是尝试了解问题的所在，问题的出处，留意并应用所具有的资源作为参考(知识，程序，及已被回答的案例。。)，以细腻的思绪考量，当得到指导时，明白个中的‘方程式’，便得以逐一将问题解决。。。

以此，方为学习之道。。。

word for those junior...

小学:
=> 小小的学校，有些许人帮助我。。。

中学:
=> 中中的学校，有着比小学时更多的人帮助我，更多师长为我绸缪，让我顺利度过，无虑。。。

将进入大学了，
大学:
应该是。。。大大的学校，会有更多更多的师长学长能帮我，帮我了解，帮我铺路，康庄大道让我来行。。。

BULLSHIT....

大学: 大大胆量，大大的心思，大大的勇气，大大步的向前，去闯，去"学"。。。

如今大大的"我们"，很快地，就会老老了；

如今小小的"你们"，请快快长大；

将来，当如今细细的"他们"，成长，并踏上如今"你们"所在的"大学之道"时，还有赖"你们"来带领"他们"。。。。。

the 2nd week plan of the 1st month plan (aim to lose 3kg in the month).. start 2day..

as the conclusion for the 1st week (trial week):

a) i m nt fit enuf to meet the plan yet in sum of the tym, need to push harder.
b) generally the plan is acceptable as a beginning session.
c) i FAIL on my saturday routine cos lasy after exam...
d) will give more comitment on 2nd week.

Week 2 : 21 – 27 aug 2011 (try to adapt de week..)
Weight : 79.6kg (after lunch, 12.05pm, 21 aug 2011)
Sunday	a) walk/jog 1hour b) tkd 7-9pm
Monday	a) light gym (chest & arm day) + light cardio b) walk/jog 1hour
Tuesday	a) light gym (back & leg day) + light cardio b) walk/jog 1 hour
Wednesday	a) light cardio (static bike & trekmil) b) tkd 7-830pm
Thursday	a) light gym (chest & arm day) + light cardio b) walk/jog 1hour / tkd 7-9pm
Friday	a) light gym (back & leg day) + light cardio b) walk/jog 1 hour
Saturday	a) walk/jog 1 hour (might void n turn as 2h in evening) b) walk/jog 1 hour

note: a=mrng session, b=evening session... sum r interchangeable based on mood..

for the second week, basically is the same thing go on, just will push more to enable adaptation to the intesity.. this might go on to 3rd week as well...


so, after 1st week, 1.6kg off dy....