Holiday? New Project which is 50 - 50.

Sigh, I checked my office web mail last night and received news that I am assigned to a project NEAR Petronas Tower. I emailed the project manager that I will be on my annual leave from 10th of April till 15th of April 2009. I spoke to him this morning and he said he has forwarded my request to the appropriate person. He can't really do much about it but explained to me the current situation. If person 'A' that is currently in the project can be extended till I am back(16th of April), then I'll be in the project. IF NOT, they will find someone else to replace my position, meaning I will not be in the project. I just hope my annual leave is taken into consideration.

If I'm in the project, it will be in KL. I have to take public transportation to work for a month ++. Honestly, I rather take public transport (LRT - Putra, Star or Monorail) because of the bloody jam. Its more tiring to actually DRIVE to work and I don't want to experience that. But anyway, that is all for work. Please pray that I am able to proceed with my annual leaves...please God...

Me and my friends met up last Saturday to train 17KM slow run but we only ran about 6KM and walked back to Bkt Aman car park. Not really an excuse but I was tired. I got home from work on Friday at 10PM. By the time I had my shower and dinner, it was close to 10.40 ~ 10.45pm. I ate quite alot as I was hungry and I thought, more rice as I'm running the next day. I ended up sleeping at 12am. But heck I woke up around 4am....finally got my ass up around 4.10am and cooked my meal.

Seasoned the chicken breast fillet. 2 Eggs + 1 slice of cheese


My pre run meal. Shiok? 4.20am man...wtf

Another friend was feeling unwell. She was far behind at times(Not that she is slow) and walking at times when usually she will run at a steady pace. I knew something was wrong. So after she herself said she couldn't run anymore, we all decided to walk back together. Its not like it was wasted....nothing is wasted. We ran, catch up with one another and had breakfast together = FUN. We rested and ate nasi lemak at the nearby stalls. Yes, NASI LEMAK! =P

FOOD!
After the run, I went to my gf's place rested for about 2 hours before going out. As I was hungry, we decided to grab lunch at Secret Recipe! They have this weekly promotion and for last week, it was RM9.90 for Spaghetti Bolognese (chicken).

Mushroom soup


My order: Grilled black pepper Chicken rice.


Her order: Spaghetti Bolognese


Tropical Smoothy


CHEER UP EMO KID!


Got 1 for her as well :)

Dinner?

Home cooked Bak Kut Teh, yeah baby!

Followed by....
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kick ass
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SUPPER! Mee Goreng Kambing + Telur Mata Kerbau!

05.04.2009

Went to church in the morning for Sunday Service as usual...Palm Sunday. Had brunch....lovely brunch.

Fried my own chicken breast fillet, 1 egg and bought 2 roti canai

After brunch, I spent like 3 hours trying to fix my program. Yes, I was working....in the end, I manage to finish up 1 of the requirement of the program. I was so freaking happy and hungry at the same time. It was about 4.10pm by then. I decided to have something to eat, rest and then workout. So here it is...my pre-workout meal. Nope, I guess no protein in this one....just rubbish.

Rice cooked with some sambal, ham and some bee hoon....and a cup of coffee


1 more shot of the lousy meat

5.30pm
Workout

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

Today: Shoulders and abit of triceps

Anterior Deltoid
Arnold Press
1 X 10 X 9KG
2 X 5 X 9KG

Shoulder Press
3 X 10 X 9KG

Front Raise ( 4 way Variation )
3 X 3 X 6.5KG <= increase from 5KG to 6.5KG.

Lateral Deltoid
Upright Row
1 X 10 X 9KG
2 X 10 X 10KG

Dumbbell Raise
3 X 10 X 10KG.

Posterior Deltoid
Rear Delt Raise
3 X 10 X 6.5KG

Traps
Shrugs
1 X 10 X 10KG
2 X 15 X 10KG

Triceps
Tricep Dip
2 X 10 X BW

6.30pm
Took my protein shake: 10 ounces of water + 2 scoops of ONs

7.15pm
Dinner

10.40
Took my protein shake: 10 ounces of low fat milk + 2 scoops of ON

06.04.2009
Rest day...didnt workout or run.

Breakfast

Wholemeal bread + cheese + ham + cucumbers

Lunch was Fried Kuey Teow at the cafeteria.

I had 2 more of that sandwiches for Tea.

I went to get some groceries after work and...seasoned the meat before I DOTA-ED!

Olive oil + Italian Herbs + Black pepper


4 pieces of chicken breast fillet, 2 pieces of beef


Today's lunch, Rice + 2 pieces of chicken breast fillet and 1 piece of beef

TEA / Pre Workout meal will be 2 Slices of Wholemeal bread + 2 pieces of chicken breast fillet
and 1 piece of beef.

Planning to work on Biceps, Chest and abs today.

Updates Updates :) Finally.

w00t...finally got some time to update my blog. Today is the last day of being in this current project. Its a short period...roughly 1 month. Ah well, work is work. I guess consultants(programmers) are like this. My biceps are aching like mad today. I love that feeling...not only does it make me feel as though I worked my ass off during workout but it shows that I've manage to stimulate my muscles for growth(I hope)?...I am finally doing 10KG bicep curls. I'm still wondering if I'm doing it right.

I'm just holding my dumbbells and curling with my biceps. I DON'T grip hard but just nice enough to support the dumbbell. Is this right? Below is my workout log for yesterday's workout.

02.04.2009

9.45am
Breakfast
1 Sandwich: normal white bread + chicken breast
1 cup of coffee

12.45pm
2 Sandwiches: Normal white bread, chicken breasts and cheese.
1 cup of tea.

4.30pm
Chicken rice ..(chicken breast)
1 cup of tea.

6.05pm
Workout
Today: Chest, Biceps and abs
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


Biceps
Bicep curls
Warm up
1 X 10 X 7.5KG

Worksets
1 X 10 X 9KG
2 X 5 X 10KG <========= Ya..I split them so that I can do proper form at least
1 X 10 X 9KG

Alternate bicep curls
1 X 10 X 9KG

Alternate hammer curls
1 X 10 X 9KG

Hammer curls
1 X 10 X 9KG

Seated bicep curl
1 X 10 X 7.5KG

Concentration Curl
2 X 7 X 7.5KG

Chest

Bench press
3 X 10 X 10KG

Incline bench press
3 X 10 X 10KG

Chest Fly
3 X 10 X 9KG

Incline Chest fly
3 X 10 X 9KG

Pushups
2 X 5 X BW (bars)

Abs
-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 30 seconds
-Side Bridge 15 seconds each side.

7.18pm
Took my protein shake: 10ounces of water + 2 scoops of whey

7.50pm
Dinner
Rice, meat and veg.

11.00pm
Took my protein shake: 10ounces of low fat milk + 2 scoops of whey.


Today? I'm resting as I'll be doing a 17KM run tomorrow morning @ 6am. Here are my meals for today..

Eddie, I know you don't like this...but I couldn't resist T.T The force is weak in this one. I fried the egg myself...fucking expensive to buy from outside.


My lunch: Rice, Lamb, Veg with taufu


4.30pm I'll be taking my protein shake: 10ounces of low fat milk + 2 scoops of whey.

30.03.2009, Monday

Breakfast



Food packed for lunch. Spagetti + chicken breast + beef


Lunch at 2pm, Tea at 4.30pm and er...Pre-Dinner LOL . Yes. SAME food. I was in office till late.

31.03.2009, Tuesday

Breakfast, Lunch and tea was the same. Wholemeal bread + tuna in olive oil + egg + cheese.

Ok Random-Forgot-which-day-I-had-them-meals

My supper on Tuesday Night: 2 maggi + 1 egg


My sister's place....rice..chicken stew..soup


Dinner at gf's place


Supper after that dinner :). Mee Suah


Side shot


Halfboiled eggs...its been ages since I last had them. I had this before going to church last Sunday

It has been so long since I last went to St. Francis Xavier's Church(Not from X-Men la bonkers!). The church is undergoing some major renovation...will be completed soon though. Its on schedule :) Anyway, Sunday service was done at the basement of the church.

My gf also made onde onde over the weekend..pretty awesome. Do you know what is onde onde? Onde-onde is a type of traditional snack (kuih-muih) for Malays. The traditional onde-onde is green in colour with gula melaka filling. But instead of using pandan leaves, my gf used pumpkin instead.

SHIOK!

F'king busy again.

I wanted to update my blog yesterday but I was too busy with work. And guess what, my work still isn't done...I'm having trouble with the damn report program. And FUCK, I have to work today....Saturday.

I received a SMS on Tuesday regarding the t-shirts I ordered. It was by the custom printer, telling me that the t-shirts has been sent to PosLaju along with the tracking number. I called my gf on Wednesday to see if the package has been delivered...and she said its here :D

FREE WOVEN BAG!


CHEER UP EMO KID


I was just trying it out...I hand washed them after that.

I've been out from home since last week, so I seriously couldn't prepare the meals that I wanted....I am at my sister's place till tomorrow perhaps. I'll start off with some screwed up meals before I proceed to some better meals :)

Nasi Goreng Pataya! Had this for lunch...Wednesday I think


Dinner on Weds night that my sister cooked - Mee Suah, egg and some pork


Side shot


Nasi Lemak for Thursday's Breakfast! woo Hoo!

Now to some nice food :) Of course, my own perception...yours doesn't count Eddie! haha..

I told my sister not to cook dinner on Thursday and so we headed to Tropicana City for our dinner. My sister said this place called Sushi Tei was pretty good...I decided to give it a try.

Nice ambiance


Hot Green Tea


Whatever its called...just plain rice


Chawanmushi...a must


Shiok


My Meal: Yakiniku Don - Beef, onions and rice. Damn nice



Golden Roll. No Eddie, no more Golden Ball from Sushi King :)


I think tiger prawns were used


Califonication...I mean California Maki

After dinner, I told my sister that I wanted to get some groceries...as I wanted to workout on Friday. I finally bought some good stuff :)

Pretty huge..I sliced them into halves


1st the beef


Then the chicken breast fillet


Seasoning time!


Peppah!


All seasoned!

27.03.2009 Friday :)

Cooking time.
PRE WORKOUT MEAL!

Egg with cheese


Cooked just alittle bit


My pre workout meal ...I know its alittle bit...but its freakin 7.30am...


Check out the seasoning...Mmmmmm

My workout?
Back

Some asshole spoilt the pulldown section

Seated cable row
Warmup
1 X 10 X 27.2KG

Er..what do you call? work sets?
2 X 10 X 31.8KG
1 X 10 X 36.3KG
1 X 6 X 40.9KG <= First time doing heavier than usual...although just 6 reps..its with proper form. Legs
Leg Press
Warm up
1 X 15 X 54.5KG

I started increasing bit by bit
1 X 15 X 58.3KG
1 X 15 X 63.6KG
1 X 15 X 68.1KG
1 X 15 X 72.6KG
1 X 15 X 77.2KG
1 X 15 X 90.8KG - whole stack 200lbs. Decided to try....manage to do nice and steady. At least I know my I can do heavier next time.

Shoulders
Shoulder Press
1 X 10 X 27.2KG
2 X 10 X 31.8KG

My POST workout meal


Another close up of the goodness :D


My sister bought lunch for me...and to my surprised..Chicken rice...chicken breast part and hardboiled egg!

I was so fucking busy in the office figuring out my program....I didnt buy food for tea..I had some miserable biscuits from the pantry and a cup of tea. To make matters worse, my dinner was damn late....by the time I got to SS2, it was around 9.20pm...Bought some take away food. I arrived back at my sister's condo around 9.30pm. And my dinner is............

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Tropicana Twister FTW! woo hoo

Bye. I'm off to wash up and start my fucking programming.