Swimming

Took leave from work today so I woke up a little later than usual. At 9:30am, I went to the swimming complex and swam for about 30 mins, and that was like 20 laps. Well, not many people there:)

Went to the gym in the evening with Elaine. Elaine was kind of moody over the result of her class test. She passed it, but she felt she should have done better. But luckily after a run on the treadmill, she felt much better. That is why I always like to exercise whenever I am feeling down, cos exercise elevates one's mood!

I jog on the treadmill for 4km in a very slow pace and did some stretching after that followed by weight training on shoulders. Played Ping Pong after that. Elaine is getting better at Ping Pong:)

与平时不同

今天的训练与平时不同。中午时分我先到旧的健身房举重，而傍晚时用了五十一分钟跑了大概九公里。一想到后个星期我将会在香港跑迷你马拉松就很兴奋。虽然我不打算拼了命去跑完那十公里，但想要轻轻松松的完成那段路而过后又不觉得有任何的不是总还是需要练的。希望这几个月来所做得准备足以应付。

Workout Date: 28th Jan'09
Workout Time: 1215hrs - 1250hrs
Venue: Old Gym (Afternoon)
Venue: 9km route (Evening)

Exercises	Duration	Sets	Reps
Bench Press		4 (Weight used: 24kg)	12
Dumbbell Bench Press		4 (Weight used: 12kg)	12
Dumbbell flye		4 (Weight used: 8kg)	12
Dip		4	10
Biceps curl		4 (Weight used: 10kg)	10

活受罪啊！

CNY holidays are the most boring days of every year. All shops are closed and everywhere is like a ghost town! Even Muslim and Indian food stalls are not open!

不知道是从几时开始，我越来越讨厌每一年的年除夕至年初二！不仅是因为几乎所有的商店都不开门做生意而感到无聊，那非常之浪费时间的拜年是我最最最不想做的事情！我本生真的觉得拜年只是个仪式。一个因为每个华人每年都在做，所以变成每一个华人每年都必须做的仪式。

陪自己的两老吃团圆饭，及向他们拜年倒是无所谓。即使是去我岳父那，我都能接受。但就是不喜欢被强迫着去给任何长辈，亲戚或上司拜年！拿着两颗橘子，说声恭喜发财，然后就假装很开心的样子，嬉皮笑脸的撑完那一天。活受罪啊！

Have been exercising for the past few days, but no mood to update... It's all CNY's fault!

22nd Jan'09
1300hrs to 1400hrs
Gym

Treadmill: 4km/ 19mins

Lat pull: 4 sets/ 10 reps (Weight used: 9)

Forward pull: 4 sets/ 10 reps (Weight used: 9)

Pull up: 3 sets/ 6 reps Crunches: 3 sets/70 reps

4km run

Treadmill: 4km (don't remember the timing)
Dumbell bench press: 4 sets/ 12, 10, 10, 10 reps (Weight used: 14, 16, 18, 18kg)
Dumbell flye: 4 sets/ 10 reps (Weight used: 12, 12, 14, 16kg)
Crunches: 2 sets/ 70 reps
Biceps curl: 4 sets/ 10, 10, 8, 8 reps (Weight used: 12,14, 12, 14kg)

Trained at the gym during lunch from 1300hrs to 1400hrs today:)

No need to work tmr!!!

Exercises	Duration	Sets	Reps
Jog	54mins	1	9km++
Shoulder raise		2	25
Push Up		2	25
Pull Up		2	6
Crunches		2	40

Workout Date: 15th Jan'09

Workout Time: 1800hrs - 1920hrs

Venue: Fitness corner

No need to work tomorrow, Yeah! Long Weekend:)

Gym after Class

Exercises	Duration	Sets	Reps
Treadmill	24:59mins	1	5km
Shoulder dumbbell raise (side)		3 (Weight used: 8kg)	12
Shoulder dumbbell raise (Front)		3 (Weight used: 8kg)	12
Shoulder dumbbell raise (Upwards)		3 (Weight used: 8kg)	6
Pull Up		2	10, 6
Crunches		3	70

Workout Date: 14th Jan'09

Workout Time: 2030hrs - 2115hrs

Venue: Gym

Had not been sleeping well for the past 2 nights, thus I kept feeling very sleepy while at office. I had even thought of giving a miss to my Japaneses lesson today. Well, anyway I had gone through the chapter that was going to be taught today, it should be ok to just skip one lesson, I tried to rationalised with myself. But at the end, I still went for the lesson.

The lesson could have be taught in a faster pace if not for 2 of my classmates who were really lost today (infact, they seemed lost in every lesson). Hence, the teacher had to repeatingly explain every thing over and over again. By the way, today's lesson was on "nai" form... nai de kudasai, nakereba nararimasu, and nakute mo ii desu. I really find it quite easy to understand, but sigh... don't understand why those 2 can get lost...

Went straight to the gym after the lesson and workout for only about 45mins as I have to pick Elaine up from her school.

Ba Gua Zhang

Don't feel like doing any exercise today. Partly because of the pain at my shin, and mainly because I want to spend time with Elaine, since she has got no class today.

I picked her up at her office and we went to Marina South. Actually I had planned to buy some DVD on Wing Chun from Liang Seng at Marina South, but I changed my mind upon seeing the packaging and the price. I think the DVDs are overpriced:(

Along the way back home, I suddenly remembered that the Ba Gua Zhang has got lesson today and so I decided to drop by to take a look at their training. Elaine came along too:) Always very supportive:) Always so sweet:)

The lesson is held at the top level of a multi storey carpark at Marine Dr, block 65A. There were quite a big number of participants. Roughly about 50++. I parked my car at one corner and observed for about 10 minutes. Now I am not so sure if I want to join in the training here:)

I think, if I have not seen wrongly, most of them are senior citizens:)

Sigh... pain at the left shin again. Thought I have recovered that was why I do skipping yesterday. Nevertheless, I still went for a slow jog during lunch for 25mins at a secluded place near my office. Felt the pain, but still bearable.

Made my way to the old gym after the jog and did the following workouts:
Bench press Barbell: 4 sets/ 10, 10, 7, 8 reps (Weight used: 40kg) Nizar spotted me with the first and the last sets.
Dip: 4 sets/ 7 reps
Dumbbell flyes: 4 sets/ 18 reps (Weight used: 8 kg)
Biceps curl: 4 sets/ 10 reps (Weight used: forgot to see)
Crunches: 1 set/ 70

At about 1600hrs, I decided to give a call to Master Ge Chun Yan of Ba Fang Wushu training center and enquire about the Bagua Zhang (Basic) class. I got to know about this training center and Master Ge through her website. Below are the details of the class I enquired:

Bagua Zhang Basic Class
3 months/ Once a week
$350
On either Mon, Tue, Thur, Fri or Sat (1930hrs to 2030hrs)
Next intake will commence after CNY'09

I told her that I would most probably drop by her training center on this coming Friday to look at their training.

Skipping again

Exercises	Duration	Sets	Reps
Skipping	20mins	1
Pull Up		4	10, 10, 6, 7
Shoulder raise		4	30, 30, 25, 20
Push up		4	25
Biceps curl		4	30, 25, 25, 20
Crunches		4	60, 60, 40

Workout Date: 11th Jan'09

Workout Time: 1900hrs - 2000hrs

Venue: Fitness Corner

Played Table Tennis

Exercises	Duration	Sets	Reps
Treadmill	12:30min	1	2.4km
Lat pull		4 (Weight used: 10)	10
Row		4 (Weight used: 9)	10
Pull up		3	6
Crunches		2	60

Workout Date: 10th Jan'09

Workout Time: Late evening

Venue: Gym

I was at the gym together with Elaine and Deric. Elaine ran 5km on the treadmill and Deric had ran for 13mins non-stop on the treadmill too! We left the gym for the table tennis room when Elaine stepped down for the treadmill.

Although I am not very good at table tennis, I played slightly better than the 2 of them because during my secondary school days, one of my ECA (which is now called the CCA) was table tennis. As for Elaine and Deric, it was only recently that they started playing it. Deric has improved a lot and unlike the previous time, he had managed to add in some speed. Elaine was shockingly impressive. It is very hard for me to believe that she had not played table tennis before because the way she countered every attack of mine was very pro, except that her serving was lousy.

We finished that game at 2230hrs and went to the petrol kiosk to get some food and drinks before returning home.

Bonding Day:(

Today was sort of like half day work for everyone at my office because another branch of the same department will be having their work place shift next to where mine is now, and so the managment felt that a "Bonding Day" is necessary for both branches to have fun together, and ultimately know each other better.

I really have no objection with this bonding thingy and I even went along with their game. Though I discreetly left for the gym 10 mins later:) Well, they played Captain's Ball... Sigh... So boring. Always playing captain's ball... It is like whenever we have occassions like Active Day, they would play Captain's Ball, and Team Building Day, it's Captain's Ball, and now Bonding Day, it's still Captain's Ball!!!!

Despite the fact that I don't like playing Captain's Ball, I was happily doing my workout at the gym while the rest of them were chasing the Ball. I did not do any cardio workout today as I felt that I have not rest enough from yesterday's run. Hence, I did weights only, and mainly focused on the chest.

Bench press: 4 sets/ 12 reps (Weight used: 8)
Dumbbell flyes: 4 sets/ 12 reps (Weight used: 12kg)
Bench press Dumbbell: 4 sets/ 12, 12, 10, 10 reps (Weight used: 12, 14, 16, 18kg)
Biceps curl: 4 sets/ 12, 12, 10, 10 reps (Weight used: 10, 12, 12, 12kg)
Lat pull (Back): 4 sets/ 12 reps (Weight used: 10)
Crunches: 2 sets/ 40 reps

Long distance run

Exercises	Duration	Sets	Reps
Running	53mins	1	9km ++
Pull Up		4	6
Push Up		4	20
Shoulder Raise		4	25
Crunches		3	60

Workout Date: 8th Jan'09

Workout Time: 1845hrs - 2030hrs

Venue: Fitness Corner

As Daniel and I have planned to take part in the HK Stand Chart 10km race in Feb'09, we decided that it's time we do some longer-than-usual distance running. Suprisingly Daveen came along too. As far as I know, although Daveen runs regularly, he doesn't like long distance run. Anyway, I felt bad for making them waited for about 45mins because I was not able to clear my work in time to meet them at 1800hrs, as Daniel and I had fixed the day before.

It was a very windy evening, which was a very nice weather for a long distance run. The first kilometer was ran in a slower pace, so that my legs would be properly warmed up. There were a lot of down slopes at the beginning of the route but I held back the urge to accelerate.

I increased the speed at the point where the route was flat and had it maintained until the U-turn point. There is this Indian temple along this route and whenever I took this route, I would make sure that I touched the wall of it before I U-turn.

I increased the speed and ran slightly faster until the last 2km stretch, which has a lot of up slopes and uneven ground. The steep slopes and uneven ground proved to be a very challenging terrain, especially so when it is the last stretch of a long distance run. It got me slowed down a little, but I pushed myself and forced my legs to do wider strides, and crossing over those popped up and uneven grounds. The song which was playing in my mp3 at that moment was not really helping me much, because I was listening to the soundtrack of Jay Chou "Secret" and one of the track was "情人的眼泪" an oldies. And that was the song I was listening to when what I needed most was motivation, inspiration, boost, and whatever, except listening to LKK song:P Nevertheless, I still managed to cleared the course in 53mins, and I went to the fitness corner to continue with some workout while waiting for Daniel and Daveen to return.

Deric's birthday

It's Deric's birthday today! After my Japanese class, I met up with Elaine and we had our dinner together at Xing Wang Hong Kong restaurant, and we each ordered a bowl of century egg porridge with some Har Gau before we left for Deric's birthday celebration.

We reached Deric's house at about 2100hrs and Deric had already changed into his nice new clothes. And before the celebration started, Deric came to me and proudly announced that he had managed to memorise 10 hiragana letters already. Hmm... seems like this boy is really all set to pick up this new language:)

Once everyone was ready (Deric's Daddy, Mummy, Elaine, Me and the most funniest man.... Deric's Gong Gong) the celebration began.

The cake, the candles, the camera were all set and Deric was already sitting before the cake waiting to make his birthday's wish but Deric's Gong Gong was still in the room. When he finally came out, Deric's Mummy noticed that Gong Gong's shirt was being worn inside-out, and so she told him to turn it over. Without a word, he turned back, and I saw him taking his shirt out and flipping it over before wearing it again, but after that he went back to his room. All of us were so puzzled, not knowing why did he go back to his room when he had already worn his shirt properly.

Few minutes later, Deric was starting to get worried because the candles on the cake were melting and Gong Gong was still in the room. And when Gong Gong came out, the puzzle was finally solved. He returned to his room to change into a nicer shirt, so that he would look better at his most doted grandson's birthday:) (but he could have just told us right?)

This year, we didn't sing any birthday song for Deric because he said that his classmates had sung to him already, and he said it was stupid:( So, Deric made his birthday wish, blown the candles, cut the cakes and pictures were taken. All of us happily sat around the cake, eating, talking and laughing away, while Deric's Gong Gong indulge himself with the delicious but very sweet cake...

Happy Birthday Deric! You are one year older liao, and that actually makes you 14 this year right? Time really flies, and it seems to me like it was only few days ago when you were just a cute little baby... Anyway, you have already become a handsome young man already and I am happy to see that too:)

A surge of pain

Exercises	Duration	Sets	Reps
Treadmill	24:34 mins	1	5km
Dumbbell Shoulder raise (Side)		3 (Weight used: 8kg)	10
Dumbbell Shoulder raise (Front)		3 (Weight used: 8kg)	10
Dumbbell Shoulder raise (upwards)		3 (Weight used: 8 kg)	10
Crunches		3	70

Workout Date: 7th Jan'09

Workout Time: 1200hrs - 1300hrs

Venue: Gym

Went to the gym alone today. While I was on the treadmill, I suddenly felt a surge of pain at my heart at the 4th km. The speed I was at was 13, and I immediately slowed it down to 10 and took a few deep breath and continued to run at 10 for about 300m before the pain subsided. I then resumed running the remaining 700m at the speed of 13.

Not much time for workout today

Exercises	Duration	Sets	Reps
Treadmill	14:30min	1	3km
Bench press (dumbbell)		4 (Weight used: 12kg)	10
Dumbbell Flye		4 (Weight used: 12kg)	10
Biceps Curl		4 (Weight used: 12 kg)	10
Crunches		1	50

Workout Date: 5th Jan'09

Workout Time: 1300hrs - 1350hrs

Venue: Gym

Today have to rush a bit because Chan and I were required to be back to office by 1415hrs.

Played Ping Pong

I went back to office to work today at 0750hrs and left few hours later. Picked up Elaine, Melissa and Deric and left for Plaza Singapura to buy Deric's birthday present. So, Elaine and I have decided to get a handphone for Deric and Deric's parents would be getting an I-pod for him. Come to think about it, Deric is such a fortunate kid as compare to me. I have never received any presents that were more then $10 when I was a kid. Worst, I didn't get to receive present at all for most of those years.

By the way, while we were at Plaza Sing, I have bought a book "Long Xing Ba Gua Zhang":)

We went to the gym at 1900hrs and I did the following:

Treadmill: 27 mins/ 5.7km
Lat Pull (Front): 4 sets/ 15 reps/ Weight used: 8
Seated Row: 4 sets/ 15 reps/ Weight used: 8
Pull up: 4 sets/ 6,6,5,6

Played ping pong after that:)

Jogged 25mins

Took a nap in the afternoon and woke up at about 1800hrs. Feeling more fresh, I decided to go for a run. I took the same route I ran on the second day I came back from China. I don't really know what is the exact distance of this route but my guess is it is roughly about 5km.

The thing I like about this route is that it has got a good mixture of uphill, downslope and uneven ground. Especially the part when it is nearing the ending point, it is uphill with uneven ground. It makes the run very tiring, but very challenging!

I stopped at the fitness corner and did some stretching exercise before doing the following:

Pull-up: 3 sets/ 6 reps

push-up (diamond): 2 sets/ 25, 20 reps

Shoulder raise: 2 sets/ 40 reps

Nizar stopped by and we had a little chat. Well, we talked about work, talked about promotion and talked about our plans when we retired (though not so soon). Nizar has got plan to set up his own business when he retires, and I suppose he has already begun his preparation already. And as for me... No plans yet:( And quite worried...

I am still drinking tea today:) but I drink a different kind of tea. Decided to give Pu Er a miss today and switched to "Molly" Tea (hee... Jasmine Tea), which Elaine bought. I made the tea with the tea pot Elaine bought yesterday from Yue Hwa and we sat in the living room enjoying the tea together.

One additional health benefit Elaine discovered from the Internet on drinking tea, is that tea acts as an antioxidant and it helps to slow down the aging process of the brain. Cool huh!