Restartng my routine?

Day 1? December? I have lost track..haha
Anyway...Everyone here has been busy. Sad occasion and all but everything seems to be cooler now. Although it's painfully sad to see my grandma like this.

No one can understand the pain she is feeling. I mean her son...leaving before her. Just like from the movie Lord Of The Ring. "No parent should bury their children" Or something like that.

Ok enough of that. My uncle is in paradise now =) largest Golf field ever hehe. Free golf balls and the best golf clubs around.

My routine:
I didnt jog this morning but I will jog later once i'm home. Its 4.50pm now?

I seriously gotta stop sleeping late.

Was at my gf's cousin's wedding last night(yea...weird huh? Sunday night?) Anyway, was nice. Everyone that saw me(my gf's relatives) kept saying "WoW you're so slim now....what did you do? exercise?"

Of course, I was very happy but I won't let it get over my head. Its my lifestyle now. exercise and all. I want to be lean by end of December. I will work hard for it. I will still workout of course.

Just another quick look at my new routine. When i say cardio, it's usually a MORNING run before work and later in the EVENING after work.

Monday: Cardio
Tuesday: Weights Workout
Wednesday: Cardio
Thursday: Weights Workout
Friday: Cardio
Saturday: Rest?
Sunday: Cardio <= only in the evening because I'll be in church in the morning. So What I do is...I'll have my breakfast/brunch. then I'll workout with weights. Take my lunch or a meal. Then when evening comes...I'll be at my gf's place. I'll go jogging with her if she hasn't exercise or I'll just jog alone.

How does that sound? 1 Month? To be lean?

Pictures? I didnt take the digital camera from my gf yet. I'm sure they will want to see the pictures first. I'll update in another few days time.

In the mean time. enjoy this video. Awesome song.

Day 4. I dont know what to do.

What should I do? All my relatives are here. Discussing.....sad.....crying......

My uncle who was suffering from water retention and a weak heart has returned to the almighty Father in heaven.

Uncle Joe, so sorry I didnt manage to see you last weekend. May your soul rest in peace.

Amen.

Day 3

28.11.2007

Didnt do my morning run. Was tired.

Breakfast?
Nasi Lemak Tambah Nasi + Daging + Telur Goreng.

Sinful meal? Andrew what happened to your diet? Diet is not about restricting food =.= Anyway yea its bad....Nasi Lemak...Santan.

I'll keep my meals for the rest of the day clean. I'll be in Mid Valley for lunch though. I think I'll get some sandwich for lunch.

Update
Lunch?
BURGER KING. Don't ask.

6.30pm
Was about to go jogging when i noticed my car's tyre was FLAT. Quickly drove out to get it patched.

6.40pm
Jogged 1.5KM It started to drizzle

7.30pm
Dinner
Small amount of rice, meat and veg.

8.00pm
I just received news about my uncle passed away. Sad but true. -End-

Day 2

27.11.2007

8.25am
Breakfast:A cup of coffee and a sandwich: Wholemeal bread + tuna in olive oil + onions + cucumbers.

12.00pm
Lunch: Chicken Rice

4.30pm
Tea: Wan Tan Mee

6.30pm
Workedout
Warm Up
- T Hip Rocking
- Balance Ball Back/Shoulder Stretch ( Nope..I got no balance ball....So Just do the movement only haha)
- Quadruped Circles
- Hip Rocking
- Forward Lunge and Forearms In
- Handwalk

Bicep
-Standard curl
-Narrow grip
-Wide Grip

Shoulder
-Arnold Press

Chest
-Bench Press
-Chestfly

Abs circuit
-10 floor abs crunch
-10 side oblique crunch each side
-10 90-Degree abs crunch
-10 Straight Leg floor ab crunch
-Front Body Bridge for 15 seconds


7.00pm
Took my protein shake.

8.00pm
Dinner?
100% Durum Wheat Spaghetti + Nutriplus Cheese Sausages(3).

Day 1

26.11.2007

7.15am
Alarm... #@$#@4 woke up.

7.25am
Jogged 2km7.50amTook my protein shake. The new tub's scoop was buried so deep.... Luckily I still had my old tub next to it....used the old scoop to look for the new one

8.25am
Breakfast:A cup of coffee and a sandwich: Wholemeal bread + tuna in olive oil + onions + cucumbers.

Update:
12.00pm
Lunch:1 sandwich: Same content as breakfast.

4.30pm
Tea: 1 sandwich: Same content as breakfast

6.30pm
Jogged 2KM

7.00pm
Took my protein shake.

Quick update?

My new routine for losing more body fats. I hope to maintain my muscles too.

Monday:
Morning a normal 2KM run
Evening after work I'll do HIIT cardio

Tuesday :
Afterwork I'll do Weight

Wednesday :
Morning a normal 2KM run
Evening: HIIT cardio

Thursday :
Afterwork: Weights

Friday :
Morning a normal 2KM run
Evening: HIIT Cardio

Saturday :
Rest

Sunday :
Evening: Cardio

Thank you all for your Birthday Wishes

Had a wonderful time at Mid Valley yesterday with my sayang. She belanja-ed me at Mdm Kwan. We ordered Nasi Bojari... but since she can't take beef....they can actually change it with something else. Not sure if its standard but it was changed from Beef rendang to Chicken Curry.

Smile Sayang



My nasi bo-jari (No finger rice?)

:) Me....Is this what you call Cam Whoring?

Our Dessert. Ice Kacang :)

Mixing....

Mixing..........

The tip of the Ice Kacang fell to the side .... &^$%^!%$^

Received my friend's Birthday sms =)

ZZZzz HUGzZZZ

After lunch...we walked around Mid Valley....then The Garden.

HOLY SHIT THE GARDEN'S RESTROOM IS RM5

I

REPEAT

RM5

PER

ENTRY

From my Blog???

24th...if you really want to know

What Do I wish for? I wish for........
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LOL mana boleh cakap? =D thanks anyway hehe.

Genki Genki

How did I celebrate the holiday? =D My gf and I went out for breakfast near Taman Megah...we had Roast Pork Noodles. Its been so long since i last had that. Sorry i forgot to take a picture of it before i started eating =D hahaha. I'll try to take a picture of it when i'm back there. At least the lady at the roast pork noodle stall still recognizes me...Greeted by the usual "Eh hello, so long didnt see you..." In cantonese of course.


After that we went to 1 Utama to just lepak and do some window shopping.

Got bored of waiting for our food....took out my K800i and started snapping pictures hehe

My Sayang

*She took the Chawanmushi 1st*

Chawanmushi..some crab sticks and prawns too.

>.<

She wanna take me eating too =.= said it wasn't fair -.-"

o.O

It was really crowded at Genki Sushi......about 15mins later...our food came.

Curry Udon! Chicken =)

Niku Kimchi Ramen

Update No.2 - Terry Fox Run@ Lake Gardens

I was suppose to wake up at 7am on Sunday...I ENDED WAKING UP AT 7.45AM. Quickly went down to the kitchen to grab a bowl of cereals + Anlene Low Fat Milk as I do not want to run on an empty stomach. A quick shower at 8.00am and left my house about 8.10am(but didnt mandi kerbau lah).

Puchong > Sunway > PJ > Lake Gardens = 20mins. Avg speed 110kmph. I arrived at Lake Gardens around 8.30am but I parked at the opposite side of the park where the Tugu Kebangsaan is. I parked pretty far towards the top of the hill. I tried calling my friend Joanne as I do not know where to meet up ( Yea I'm darn smart for not getting Cheng Mei or Yulius' handphone number). Anyway, I quickly walked towards the meeting point at Lake Gardens.

It was really nice to see everyone in their Terry Fox Run...everyone is in for the same good cause. There were some warm up session going on by Fitness First group...Sorry I didnt bring my camera nor my handphone K800i.

Finally manage to catch sight of Joanne =). Met up with Yulius, Tod and Cheng Mei after that. The run was good although really really crowded. Almost everyone walked towards the uphill, I manage to run pass most of them as it was really a massive "jam" for running.

In the near future, I'll get those arm band pouch or a normal waist pouch next time. Could be used to store my handphone or other stuff.

Finally, photos from the Terry Fox Run last Sunday (Thanks Yulius, Cheng Mei and Frank)

Me =)

Me again...seriously, I don't know why I took this 2nd shot (-.-")

Office Colleagues =)

Tod(From US), Joanne, Me, Cheng Mei and Yulius

Tod, Yulius and me.

Joanne, Yulius and ME =)

Me, Tod and Joanne.

Joanne and Yulius

Apart from that, I manage to meet up with members from Runnerz club! I spotted William actually. so manage to meet up with the rest of the gang. More info at http://runnerzac.blogspot.com/2007/11/terry-fox-run-2007.html

William, Andy(At the back), Frank and me =)

Update No1. =) My Exercising bench.

First up....my long waited exercising bench =) I bought it from Fitness Concept @ 1 Utama on
Saturday. Yeap, sort of a DIY thingy.

The Package.

Parts needed to be assembled.

After 30mins? I didnt have the right size for bolts...took alittle longer

=)

FLAT BENCH.

I haven't "used" it yet as in my workout. I shall try it out today. Hopefully it doesn't break. I'm that heavy okay? =) I'm at 70KG now....from 80kg =) All my hardwork...for 10 months.

Finally, I get to do Tricep Dips and Bench Press.

Oh yeah..how much? I've scouted around of course. From 1 Utama to The Curve and Midvalley.
I bought mine @ RM299

I will update tomorrow =)

Yo people...I know it has been awhile since my last update...I've been busy lately...I'll update when I'm back in the office alright? =D most pictures are on my laptop.

RATS

Another quick update......RATS IN THE OFFICE.

Used my Tuna sandwich...well not the whole sandwich of course...just a small piece of my bread...and...that did the trick

Some updates... =D

First up....saw a TV program...Sorry don't know what the title of the show is again...but its a show about "Eating 5 meals a day with just RM50". So this particular episode showed this lou she fun stall at Alison @ Sri Petaling, where I go for lunch once in awhile. Decided to give it a shot. The stall even has a picture of the cook along side with the host of that show...so I guess they gotta maintain their taste and quality right? ahaha

Here it is. RM5 for a big claypot lou she fun

Some of you might know that my automatic gate was spoilt because of a !#%%&()(*&%% Lizard. In other word...a freaking cicak.

The Circuit board...and the transformer

Noticed that burnt mark? That was where the cicak got fried. Literally. Where is the body? The repair man came a day earlier to check what was wrong with the box. So I've already wrapped the cicak in newspaper and threw it away. Doh..."Because of YOU I have to fork out RM380"

Basically the cicak got in through a small hole found below of the box for the cables from the ground. Apparently the man that came to install didnt seal that section. Asshole. Ah well, at least I know what to look out for in the near future. SO MAKE SURE YOU SEAL THAT BOX!


For Today? Went out for lunch and while walking back towards the office from the car park, my friend noticed another friend's car had a flat tyre. So we called him to notify him of his car and...of course...help to change the flat tyre with the spare one.

Gary =)

Chew =)

Me =)

Gary, if you're reading this. Have a safe journey back to Malacca.

HAHA PUKII BANK!

PUKII PUKII PUKII PUKKI KAWAII.....

Uncle is getting better

Thanks everyone for your prayers. My uncle is getting better. His arms, legs and stomache area is back to normal. Previously was really bloated.

However, his heart is still weak. Hopefully he can recover from it too.

Pray for my uncle...Joseph Chiam

To those who are here reading my blog, I would appreciate it if you could pray for my uncle, Joseph Chiam, regardless of your religion. Thanks.

He is currently at Sunway Medical Center's ICU. He is very weak as his heart is only functionining at 15%(according to the doctor, a normal person would have about 60%). He also has water retention...his arms and legs are swollen.

Lord, Have mercy on your servant Joseph Chiam.

Microsoft'sVoice Recognition.....Superb

Amazing.

ROFL VIDEO

This video is like WoW hahahhahahahhah

ROFL Picture

I was reading the sport section in The Star newspaper... haha one of the funniest picture....

I don't know...its just funny haha..its like a yoga pose, no? hahahah

Some before and After shots

After working out for 2 months...now being October...I think I started in August as my "before" pictures dated back 29.7.2007.

Here we go

Before


After

Before

After

I'm starting to hate my K800i =.= Sorry for the blur pictures but...that will do for now..

No pictures of my chest? abs? Work in progress :D

I NEED AN EXERCISING BENCH!!!!!!!!

Body Type?

Your score is 1.92.Your body is closest to a Mesomorph. You have a naturally fit body but to maintain it or improve it you should exercise and diet correctly for your type. Strength training can be done more often and for longer sessions then would be good for an Ectomorph, but you must still be carefull not to overdo it. You should train with moderate to heavy weighs and at a moderate pace, not resting too long between sets. You will find you gain muscle quite easy (some women and even men might not want to get too bulky, but this won't happen suddenly. When you are happy with your muscle size simply train to maintain it). Stick to a good healthy diet to keep you lean and muscular, and watch for any slow creeping fat gains. Engage in and enjoy aerobic activities, sports, etc. but do not overdo.

Tested it out from here => http://bodybuilding.com/fun/becker3.htm

I did not do my running this morning as I had to cook my own lunch and 3rd meal(4.30pm...same food as lunch). What did I cook? Noodles(er..Cintan Mee pok? those er..how do you call it..."chor min"?) with fried sausages(Nutriplus) and...friend eggs!). I cooked some for my sister too(her breakfast). And no..I did not take pictures....basket, I was already rushing for time lar....didnt take any pictures.



UPDATE: Here is a picture of my lunch and tea time.

Runnerz Athletic Club's first workshop/gathering

W'sup ppl

Last Sunday was Runnerz's(http://runnerzac.blogspot.com/) first workshop or gathering. Although it was only 3 of us (including me), it was fun...good in a way at least its a smaller group, easier to chat. We ran forawhile then proceeded to have breakfast at a nearby mamak.

Lembah Kiara or Kiara Park at Taman Tun Dr. Ismail is a nice place to jog/exercise. We gathered at the park about 7.15am or so...I was there first. It was my first time at the Kiara Park after so long. The park was packed with ppl...at 7.15am!!!! The air was so fresh...well apart from everyone's sweat and etc etc...compared to Kelana Jaya's park...huge difference. But you can't really compare though...i mean..KJ's park is like next to a highway..doh.

Anyway, it has been so long since I last been to Kiara Park. The running pavement was good, there are a few public restrooms if you need to change/ take a piss..etc.... and also....Monkeys...yeap. There were lots of monkeys but they are not aggresive though. At least not during my first visit there haha =P

And...nope, I didnt take any pictures of the place. but its lovely. Just a little crowded(Suprisingly at 7.15am....lots of chics jogging). Also some protesting was going on by the lake organized by a group of chinese society or what not...something about Chinese Communism. The only thing I recognise from the poster was "SAY NO TO COMMUNISM" or something like that.

Okay...I'm kinda tired now but I feel good. I've ran on Thursday, Friday, Saturday and Sunday. I think my tummy is getting smaller. Lets see what happens in the month of October.

Just finished working out...drank my protein shake.

Fuck I'm not going to eat KFC so often =.=

http://www.calorie-counters.net/kentucky_fried_chicken.html

Regretted for buying KFC for dinner =.=...3 pieces of chicken breast original recipe and 1 large Coleslaw..

Not bad for today...ran 2KM this morning....and worked out after work.

W'sup peeps,

Yesterday's plan to run after work backfired. I had a headache and felt like puking. So there goes the KFC and running plan.

I had wan tan mee for dinner -_- Took 1 panadol then slept for about 30mins. However, I ran 2KM this morning, took my protein shake after that. Damn...most of the malay stalls at the cafeteria are closed today...might be because of Nurul Al-Quran tomorrow or something.

Anyway, I'm going out for lunch today...what to do...hopefully i get to run another 2KM later in the evening.

Finally, I'm back home. I was staying at my gf's place last week. Ok...Nic, her name is Siong Yee :) but i'm still gonna use "GF" haha.

I tried my best to exercise in between my holidays and all. Didnt put on any weight though

I ran 2KM this morning....but had Nasi Lemak for breakfast. As for lunch, I had rice, chicken curry, and long beans.

I plan to get KFC for dinner...3 pieces of Chicken Breast + 1 large Coleslaw. I m going to run again later when i'm home.

My tummy a.k.a spare tyre seems to be smaller...photo? wait lar.....I'm not satisfied yet..malu aje kalau nak post photo.

May be 1 more month?

Running

Nothing much going on...Going to be busy....till November at least...Company work. I'm incharge of organizing my company's community event which will be on the 2nd of November.

Ok..enough of work...I'm a member in a running club called Runnerz Athletic Club..Runnerz in short.(http://runnerzac.blogspot.com/). Though I haven't met them but...I hope i get to join more running event in the near future.

I'll be busy till November..so..I'll just continuing running whenever I can. I will join a charity run though. Details can be found here http://www.terryfoxrunkl.org/ The run is on the 4th of November @ Taman Tasik Perdana.

By the way...I think I lost another 1KG...so..i'm 71KG now.

Bangkok Trip Photos on Flickr

Hey everyone, here are some photos taken using my K800i. Not great but it will do. I'll upload more later. Using flickr to host those photos. I found an awesome photo resizing in bulk called FastStone Photo Resizer 2.4 (http://www.faststone.org/)

But i kena this message from Flickr...

"Hey metalfreak2007! About your photos... You've run into one of the limits of a free account. Your free account will only display the most recent 200 photos you've uploaded. All of your photos beyond 200 will remain hidden from view until you either delete newer photos, or upgrade to a Pro account. None of your photos have been deleted, and if you upgrade, they'll all come back unharmed. "

Anyway, just enjoy the pictures will ya? ahaha..I'm lazy to find out which photo is not shown.

http://www.flickr.com/photos/13738405@N08/sets/72157602053634669/

This is too much...UPM again?

Source taken from Malaysiakini.com. This is not my work nor my words. Link is http://www.malaysiakini.tv/?vid=1372

This video depicts several Universiti Putra Malaysia students confronting university's security personnel for refusing to issue an inventory of possessions following confiscation of a student's belongings.

When UPM security 'special duties unit' supervisor Zamali Haji Samsi refused, the students formed a human shield to stop him from leaving in a chauffeured car.

The students called in the police but they did not intervene. A police report was subsequently lodged over the incident.

On Friday (Sept 14) campus security had allegedly broken into the room of a student related to the group depicted in the video, and confiscating the student's laptop computer, MP4 player, pendrive, mobile phone and some documents.

The student was also allegedly interrogated on his involvement in campus politics between Friday 11pm until 1am the following day.

Harassment of students is common during campus election seasons. Campus polls are expected to be announced soon.

___________________________________________________________________

I AM BACK

HELLO HELLLOOOOOOOOOOO

I was away last week...was at Bangkok on Tuesday till Friday. I'll update with some photos soon. I need to sort out some stuff. 3 cameras...which includes my K800i :D


That is it for now. Ciaoz!

New member to the BOSS family...

Ah here it is...the new member to my BOSS family. BOSS DS-1 Distortion. Got it from a guy from jamtank forum called topham(It's on this page http://forum.jamtank.com/viewtopic.php?p=251524&sid=7fd570d65007ae0763d3eea09b1a93c4#251524). The seller is topham and yes, metalfreak is me.

The pedal is so freaking new..except afew really really minor paint chips. Here are some shots of the pedal.








And here it is with other family members:

Metal Zone, Super Overdrive, Distortion, and Super Chorus









Ok, that was the good news. The bad news is I kena saman for parking at a nearby residential area last Saturday. I was having dinner at Green View restaurant(Near Rothman's roundabout...Lisa De Inn) to celebrate my dad's birthday. I wasn't the only one though. Other cars got it as well including my brother-in-law, Kenneth. Bad luck I suppose. I mean...a fucking saman..on a Saturday.