What is ur GOAL?

Each and everyone of us have a goal. And Each goal is different for one another. I know my goal. So you know yours?

Well, I constantly encounter a lot of people who tries to implement their goal onto me trying to manipulate me into thinking it's my goal. Well, lets start of by telling you my goal. When I 1st decide to get back to gym and lifted my 1st dumbbell, i've only one goal. To live a healthier life all the way to the end of my line. And probably enjoy my food till i'm 1 step away from my grave.. So how am I to do that? Well, by living a healthier life, taking healthier food (this is a bit hard) and workout regularly to keep my physic healthier. So you may think its weird when I say I wanna enjoy my food and at the same time eat healthier... definitely a contradiction here. What I meant when I say I wanna enjoy my food till I'm a step away from my grave means what I'm saying. Now and then I can still enjoy my big mac even at the age of 70 (that is if i live up to that age) without worrying bout dying of cholesterol or high blood pressure. Then the workout kicks in as my physics starts to change and I love what i'm seeing in front of the mirror and it brought back old memory before I slack for 9 years from gym. From there onwards, I kept pumping while keeping my diet in check to maintain my health so i can walk in confidently to any clinic to perform my medical check-up. So my Goal has never strayed.. always on the right track towards Healthier Lifestyle.


No Doubt, like I said previously that everyone have different goals in life. Some of which are like Bodybuilders who wanna get bigger and ripper by all means which include taking steroids and other substance, Some just wanna have a model's body so they can walk with confidence on the beach, Some just wanna have general health.. No matter what your goal is, be sure it's your choice and NO REGRETS! Do NOT despise or look down on their GOAL as it's their choice to make and theirs to keep.

So the 1st thing you need to do is set your goal and know what you want and don't let anyone influence you to stray from that path no matter how tempting the offer is!

With only 3 months from smooth quads & Ham to this

Building the base

It's common lately that every 1st question I get is "Are you taking those Powders?" "You got to where you are with supplements right?" "Ah shucks, I've to spend a bomb on supplements to look like you eh?" ... and so on and so forth.......... 1 word... my answer... "I didn't believe in supplement when I 1st started" lol

I got to where I am today without taking any supplement when I began. I have witnesses and proofs that i didn't take even the simplest of simplest... the whey protein till 2009. And that was after i've made research and studies on supplements. What are the benefits and side effects? How our body would react to each supplement? And found that it's not the whey protein that is building our muscles. The protein is merely a substance that aids in our body's recovery after much pounding in the gym which cause lactic Acids to builds up around the muscles. without good recovery, our body can't function properly to maintain and build the hard earn muscles being build up couple of hours earlier. Ever heard of muscle building sleep? So I merely took supplement to aid my recovery and not using it as the base of my bodybuilding. There is a difference.

My history? well, not advisable to do what I do as I went through lots of injuries for starting out too young.. after lifting weights for 5 years i turn to bodybuilding for 5 years before i stopped 9 years and returned in 2009. After working out in the gym for 3 mths, I went out to grab my 1st tub of protein. And in between I've tried 7mths without supplement and i've managed to maintain my physics with just daily food. (Daily food = natural food to fulfill my diet program) and proper workout program.

So DON'T treat Supplement as the only source and Base to bodybuilding towards a good physics.. Eat RIGHT, Workout REGULARLY, and rest SUFFICIENTLY!

Gaspari Nutrition MyoFusion

well, Gaspari Nutrition came up with a new tech and flavour for its famous Protein Blend, MYOFUSION. So I got a hold of 1 to give it a go. I've used the previous one and I love it.. heck, i came back again and again to use it...

so I got the Chocolate Mint. I would say it's one of the worst tasting flavour I've tried so far.. not the worst but pretty bad as well as the texture. It doesn't feel as if it's protein.. More like a smoothie texture.. And I don't taste mint at all... bad combination.. lol.. the mixability is not too bad.. just don't pour the powder into moist shacker.. its' gonna build up like a paste.. bt other than that, it mixed very well..

the protein base is similar.. other than feeling full longer I've not much comments on anything else cause I can't feel it... but recovery is good.. absorption is good..

well, according to Gaspari, they add in a fast acting whey hydrolysate... and with 4 hrs anabolism quality... u can't go wrong... well, i do feel full almost towards 4 hours and maintained my muscle metabolic rate tat long... feeling warm and awesome... lol

i would recommend Myofusion as a good blend.. bt don't ever go for the chocolate MINT!!! ish...

Ultimate Nutrition Muscle Juice Revolution 2600

I was bulking on this the other day. Been meaning to tried it since I've heard of it and finally, I got one tub home. Last flavor left, BANANA.. not my fav choice but I guess it would be my 1st to try any protein which is of fruit taste.

Well, taste wise its not the best but not the worst. I can live with it.. the mixability was quite ok as well as there are only clumps when i don't shake long and hard enough. But once well shaken, its smooth. of course I didn't went full on the 4 scoops.. 2 scoops filled up my mini shaker 3/4 leaving only 1/4 to be topped by water.. furthermore 2 scoops is 28g protein... well, i didn't wanna gulp down 56g of protein in one shot as i don't think my body can absorb it all so I separated it into 2 halfs. Pre- and Post-workout.

the effect is pretty visible.. though i didn't gain weight like the others who used it but i gained a lot of mass out of it... it was due to my workout tat causes the difference. I didn't wanna risk gaining too much mass tat its hard for me to rip up. So i was pretty ripped throughout my whole mass gaining process....

so MuscleJuice is definitely recommended... bt try to avoid Cookies and creams... I've not tried it but my friends did and they told me it's pretty hard to down with.... lol.....

Are you building muscles or just moving?

Well, you see some moves slowly and most just throw the weights around. And even some who would walk up to you and try to influence you to do as they do. but who is actually building muscles and who is just a casual loiterer in the gym...?

i believe there is no right or wrong exercise just the right exercise and what works. Because different people have different physics and different tolerance level. As long as the move is safe and won't cause injury it's safe to perform. As long as you move your metabolism raises and u get to burn fats... lol bt its the truth... whether you are into the gym just to burn off some fats or to change your physics, its your choice.

but if you seriously want to get in shape and tone up, then its time to make the right moves. get a proper program and a proper trainer who can guide you properly. hahaha... and stop listening to those people who acts professionally just cause they learn from youtube or some website for the past 1 year and yet they still look the same. I'm not saying you cannot learn from those resources but if you don't fully understand the concept and the philosophy behind every move, no matter how effective the move is, little difference in the movements will cause different outcome.

bodybuilding takes a lot of passion, affection and dedication.

Know Thy Self!!

Before you start anything... anything at all. What is the most important thing you need to do?.... Set a Goal! Live the Goal! and Work towards the Goal! That way, nothing anyone can do will bring you down because you've already know what you want. It's the same with setting a fitness goal. If you want to be slim then work towards it. If you wanna be toned then imagine how tone u want yourself to be. It may not seem to be perfect in every1 opinion or taste but if it's what you set out to do, go towards it without straying.. unless of course if you have reached your goal and you think you wanna have another. If every1 have the same taste, then this world would be very boring indeed with every1 looking the same.

from personal experiences, the 1st person to condemn you would be the person closes to you. No more than the reason because they are so used to you being you and the changes could mean a threat to the friendship or relationship. Probably the new diet plan, workout routine, and even less night out cause your body need the rest would mean less time spent with them.

Then there are the "brothers" when i say brothers, it doesn't necessary mean best friends, buddies or real blood brothers. It's a term i use for people with the same goal, hobby or activity. Competitiveness could sometimes lead to jealousy and envy. They would throw all sorta comments at you trying to put you down. I've received numerous comments like your chest out of proportion by one and not more than 2 minutes later another gym member came up to me and practically drool over my chest and hope i can share some workout tips.. so don't let one person's judgment put u down straight.. trust what you see in the mirror. if you like what you see, don't let them discourage you.

And of course, not to forget parents... hahahaha.... yes... i remember my mom was so worries that im ruining my health cause of my diet and she's troubled cause i eat less portion. but the thing is how can i get gastric when im eating 6 - 11 meals per day...

what the world need to know is, "ONLY YOU KNOW WHAT YOU WANT" if others think you are ugly but you see beauty in front of the mirror, WHO GIVES A D**N! set that goal and work towards it. If anyone gives a constructive advice and its logical, evaluate it, don't be affected by it and if its the truth, take it, if it's not, then thank them and continue on...

No Pain No Gain?! Myth or Truth

It's posted in most gyms if not all. It's the tag line for every fitness trainers and instructors, heck, its even on fitness magazines.. But how true is this catch phrase to its publicity? It has always been the truth since ancient times of the bodybuilding world but time have changed and for the better if not worst.

I would say, the only PAIN you should be feeling for the gain is the pain of fighting to commit to being determined and committed to the exercise routine, diet and health. It's the sacrifice worth for the pain. Trust me, it's not easy to maintain a healthy lifestyle. lots of dedication involved. Truth is, even up till now, i've to struggle out of bed to pick my ass up to hit the gym. But i've managed without fail to push myself to make it happen.

I used to think that my muscles are only worked when I feel the pain right after or even before i finish the workout. I would work and work till i can't even feel my muscles before i leave the gym... but with much knowledge and experience now, .... OMG, the amount of lactic acids build up.... building up muscles is all bout the recovery factor and not by injuring them further. If you think you would feel more manly leaving the gym walking like you have the balls of an elephant, then think again.

Always monitor your workout, plan it out. alternating it to your conditions daily is essential but do not go overboard. Make sure when you have a goal, hit it and you can exceed it a little further to pump in the extra to get that last few sets to failure but not more. Trust me, you will feel it in a few days time and you can definitely see the pump sustained.

Plan, pump, and recover to get bigger, thicker and leaner muscles.... NO PAIN! NO GAIN!

Bong Cheng Tzuu on no gym day.....

More Updates

22nd December 2010 - 5th week since I started bulking up... more size, more mass... but there is yet more weights to gain...

I've always have huge forearms but i didn't realize the size till today... lol

Well, at least I have thicker back now... i've gotta increase the thickness before i start cutting back again....

Lose Fats Not Weights

Previously the goal for the general community is all bout losing weight. As long as the numbers and digits on the scale decreases, the streets will have a couple of more cheerful faces. But that's the problem. People are just about the digits and not about what they lose exactly. And Yes!! there's a huge difference with the same digits. I've been making progress in my body without even changing the numbers on the scale. Would you believe there is no difference in the weight on both the pictures above? Look how different I am with merely 2 months apart. Of course the picture on the left is not taken last before I started my routine but it's how i was till I decide it's time to make a change. I don't know how much is the body percentage on the left but on the right, I was at 3% body fat with 70% muscle mass. the rest are water and .. otrs which is not stated... anyways, lets get back to the topic. you see, there are 2 different directions in losing the digits on the scale..

The digit on the scale went down cause :
1. You lose fats
2. You lose muscles

I believe the 1st option is the objective everyone is looking for but many failed to achieved this goal because they don't understand the principal of losing weight and end up losing muscles which cause a lot of long faces due to the loose skins dangling freely all over.

A lot of people believe The only way to lose weight is to eat less. Gosh, I've no idea where this idea came from but if that's your routine be sure to end up with lots of pain due to under nutrition and starvation. You see, our body is like a big A.I. system. when you starve it constantly, it's going to go into the alert mode whereby its storing all the fats it can get to be used as emergency energy. But where does your body go to for energy? damn right its eating away your muscles. Hence, without the muscles filling up the space, you end up with tons of loose skins. And furthermore, the starvation would cause stomach acid and in the long run gastric might take place. So don't skip that meal... ESPECIALLY BREAKFAST which makes the most important meal of the day. I take 6 meals minimum a day, sometimes i hit a max 12 meals a day. People around me would give me all sorts of comments asking me if that amount of meal per day would make me fat. My answer.... "A picture tells a thousand words"

And secondly, by taking more meals in a day, your body will start working to digest the food and with all those activities going around, your metabolism will shoot up to burn fats. Isn't it great? EAT TO LOSE WEIGHT! it's hard for every1 to accept this fact but its the truth. trust me, when i 1st started, i would feel very guilty each time I pour anything down my throat.. lol. cause I make it a point i'll eat every 3 hrs to spike up my metabolism to turn my body into a furnace. Only when i saw the results that my mind eases and I'm much comfortable hogging out every 3 hours. Of course, you have to choose the right food to hog. I'll elaborate more on what kinda food in my future logs but right now.. be sensible on what you take and don't miss that breakfast....

Holidays a gym day.......

what's a day to start of with if it's not with a great workout day on a holiday... lol.. anyways, initially i was thinking of how am i suppose to workout this week cause my friend came down to miri for a visit and i would like to meet up with him but at the same time i don't wanna miss gym... cause its ones a week thingy... lol.. anyways, thank God its a holiday today... il b taking the bus to meet up with him over the other side of town... cause every1's using the car to church and I'm left with transport no 11... my two legs.. hope i can still walk tomorrow cause i've pound my legs extremely hard today...

oh well... lets get back to my gym log.. so i reached the gym around 0815hrs and started straight away after i put away my belongings into the locker.. ps... iv decide not to work on my cardio cause my schedule today will b very intense...

since i did my shoulders yesterday, i started off with my pecs. The same old routine but i added extra load. i was pressing 120 doing incline at every steps while supersetting with machine press. and ended the streak with a dumbbell pullover.

then feeling a little pumped, I supersets Wide-grip lat pull behind the back with wide-grip lat front pulldown. Followed with a close-grip pulldown supersets with a wide-grip sitting row. Since I have ample time on the day, I threw in close-grip sitting row supersets with a reverse grip pulldown and finally end it with isolated lat pulldown. But i guess, i was feeling a little over when i decide to throw in a reverse grip standing cable row.

Next I move on to my machine abs routine but added a modified leg raise which i've been coaching my clients to use.

Arms came next. I started off with my triceps since i ended the previous exercise on my back so i want my biceps to rest before I pound it. As usual, triceps begins with triceps rope pulldown supersets dumbbell kickback. then I moved on to v-bar cable pushdown supersets with dumbbell triceps extension. Didn't wanna put too much pressure on my arms so i can torture my biceps so I ended my triceps blast by supersetting cable triceps pulldown and modified low pulley rope pulldown.

Biceps started with a high pulley alternate cable concentrated curl. super21 supersets alternate dumbbell curl came next followed by alternate hammercurl supersets cable biceps curl. I ended it with a drag cable curl.

I think the 1st part too out 3 hrs and its about time my body turn catabolic.. but i think it had 1/2 hr ago.. so i quickly down 1/2 handful of raisins before I munch on my peanut butter toast. Our muscle needs to grow and pounding it too hard or too long would deplete all the sources for it to feed on and instead, our body would choose to store on all the fats for reserved energy and munch on our muscles. so there goes the myth #1 hardcore workout burns fat.. true, but without the proper timing to feeding the muscles, its all out of the window.

not wasting any of the precious time, I quickly came back to the gym and started on my legs with heavy leg extensions. working on all the heads by changing the angle of my feet, I felt every bit of the burn.. hahaha... since i don't have much tools to work on my legs, so it's pretty much under developed ... moving on to the lying leg curl. this exercise is a little tricky.. a lot of ppl like to add extra plates thinking that it's going to make the muscle grow but instead, they end up curling with their hips taking up all the action. its like a dolphin swimming on the bench... anyways, by doing so, not only ur not working on the hamstring, you are risking injury to ur back... anyways, after these 2 exercise, i could barely walk.. but i was very determined... I staggered all the way to the smith machine and pull out 12 sets of 8 reps squats @ 120lbs on 3 angles. 4 sets each. Finally I dragged myself to one of the machines to work on my calf raise. Since there is no proper machine for that, I got a little creative and used the leg support on the chess press machine to get the calves burning..

last piece of the day, the delts. As mentioned above, since I did it the day before, so I started off with a machine press supersets with side lateral raise followed by close grip machine press supersets with front lateral raise. The price of the day was when I shrugged 100lbs on each side.... no cardio for the day cause i think iv burnt more than enough calories for the day... lol

anyways, taking the advice of Mr. Miri Iswandi.. I went to carbo load.. but i didn't wanna just load up so I choose a clean steam skinless chicken breast without any gravy with white rice and chili along with a cup of black coffee... feeding ur muscles with lots of protein is important... so work smart, eat smart...

Good portion from Sin Liang Chicken Rice, Miri

see how dry the skinless chicken breast is... i know... not the tastiest looking food... lol

Man on a Mission - Sony DVcam

I was assigned to this piece on this day. It's an old model Sony DVcam. Nevertheless, it works like wonder even when the condition is really banged up. probably it's been "FULLY UTILIZED" if u know what i mean.. lol.. anyways, it's a wonder that this baby works better than the new HDcam from sony. I had a minor problem with the DV tape ejecting parts on site with the HDcam. I've no idea why or how but finally got it to pop out just in time for the event to start.

1 thing i love bout this DVcam is that it's function "FOCUS RINGS" muahaha.... i just love it.. but its not just that. i mean, the placement of the knobs and buttons are not too much of a hassle and the dept of field is great. I was playing around with it while shooting the event and i hope it turns out brilliant... cause i dono if the MTV effect will be to my boss's liking... lol..

The JVC GY-5001

The 2nd camera I handled was the old school JVC GY-5001. It's a huge machine but it's not as heavy as it looks... emm... well, Im a weight lifter so probably most of these machine feels light to me. anyways, its a great machine with its superb lens (Drool over anything with a focus, zoom and iris ring.... lol) although the size is a disadvantage for certain kinda shootings but it makes most of what u need in an event shoot. I wouldn't mind using this machine to shoot my short film.. as long as i can get it cheap.. but iv to think of how to hide them when im doing a guerrilla production.. hahaha...

"Camera? what camera?"
"Oh, you are talking bout this camera looking thing mounted on my shoulder? it's a water bottle, not a camera"
"no joke, its just like those backpack with the water pack" .... sweats.. hahaha

well, we were doing a life broadcast that night and I had to stand the whole night cause again, its another non-stop action night... but i had a huge hardcore tripod to mount the camera on so i've no worries bout it. i think the only disadvantage i find in this camera is the LCD screen.. which is a wee bit small which makes it hard to judge if its' in focus and its a square screen compared to the wide screen standards in trend. the color is fabulous... not on the screen but i had another LCD viewer. it captures low lighting pretty well i may say..

anyways, another late night job...

My 1st assignment with a Sony HDR - FX1

It's my 2nd day at work and i was given a HDcam. The cam is fabulous but not a great cam under low lighting.. i guess its more of a film cam rather than a field cam.. usually when u shoot a film, proper lighting are strategically set so there is no problem in using this cam.. but what i love bout this cam is the FOCUS RING... muahaha.. i just love it... and furthermore, there is a manual iris, shutter speed and gain function which comes in handy.. although its not fun trying to grab a hold of them during the field shootings.. but its good that it's there. As to why it's not handy during an event shoot? well, cause I was shooting a concert and as you know, the lighting were crazy.. so i had to keep my fingers on the iris knob with the zoom ring constantly. no fun at all.. lol

well, my 1st assignment was to cover Shell Sarawak's 100 yr anniversary "party in the park" event. Im one of the 3 cameras on site for the life feed broadcast. well it was a huge event with over 6k seats with many invited celebrities such as the Malaysian Jazz queen, Noreen Aziz, singaporean idol singer Farhan, an american singer (sorry, cant remember ur name but ur voice is AWESOME.. sounds like Phil Collins), local band Energy, and Comedy court guys from KL. the invited host for the night were awesome too .. sorry, not good with names ... haiz... my duty for the night was to capture u all so didn't get the name .. lol.. but its a radio host and a model of which both are from Kuching sarawak.

I think a lot of people were woken up by the loud bangs from the huge fireworks display.. pretty much guess it cost a lots of thousands, 10s or 100s even.. with that crazily superb display.. there is no doubt.. I was in the mist of action so i felt it.. and i do mean felt it cause it was just right in front of me.. as well as the large speakers and the fireworks just couple of feet away from me.. hahaha... and not to forget the torch which constantly blows fires.. how close was I? enough to feel the flame in my face.. it was fun though.. if u know me enough, u would know what i meant :P anyways.. i had to stand there with the camera for 7 hrs straight cause it was a non-stop show... i figure they would come to relief us once in a while.. but guess, this is still miri after all.. human and staff rights pretty much lacks here with our not so efficient labour law governing us.

anyways, its a great experience... with the FX1 i mean.. :P

011010 - a milestone

Guess, i won't be posting much bout workout for the time being since according to my new employees, my work hours (i don't like calling it office hours .. lol) going to be very long and even have to work on sat full day. and I will have inconsistent evening jobs as a videographer. So that means I won't have time for gym... but .. but .. but... i won't be using that as an excuse for not working out... at home that is.....

I'm going to start the day, everyday at 5am with a 700 reps crunch and follow by a 1/2 cardio to start the day.. and end the day with 1/2hr body part workout with another 700 crunch before bed... will b saving up for a home gym station... hopefully soon so i can start pounding it everyday at 5am :P muahaha.....

anyways... i'll prove that "no time" is just an excuse for not living healthy... it might take a little which to get use to the routine but i figure, if i have the will, nothing is impossible.. it goes to every1 too... u 1st have to want it... i don't wanna end up like a lot of corporate ppl who sacrifice health over wealth and in return doing a charity by paying the doc's wages in the future... and to every1 who reads this blog, keep going, even 1/2 hr a day of exercise is enough to keep u healthy... il do my part to get d momentum running so when i come back, i hope il serve as a motivation to my readers to keep exercising.. u don't have to be as fanatic as i am.. just a borderline everyday 1/2 hr to pump that heart.. cheers.. all the best.... BONG

Smith Machine Squat

The Squat is the best exercise to build mass for the quadriceps femoris or better known as the thigh. But a lot of precaution has to be taken in executing this exercise to avoid injuries to the knees and the ankles. The Squat is also the no1 killer for the knees if done wrongly.

I love doing this exercise with the smith machine. At least safety is taken care of if not 100%. Furthermore, I can control my movements as not to sway compared to the free bar squats. But that's not the main point. To perform a squat, most importantly is to watch out for your knees when you lower your body. Make sure the knees doesn't surpass the toes. As such motion would cause a lot of pressure on the knee causing wear and tear. 2nd, always push your butt out towards the rear and not going downwards. This motion would resemble a sitting position. 3rdly, never straighten your knees at the peak to avoid too much pressure on the knees directly.

and most importantly, always do a warm up set.... Happy Squatting.

E-Z Bar Curl

One of the most basic Biceps exercise. Well, actually there are different variation. you have the positive reps where you raise it slowly in a controlled manner and squeeze at the top. Some prefer the negative reps where you lower it slowly in a controlled manner. Some like it extremely heavy with low reps and some rack lighter and go high intensity. Some like to go heavy and cheat on the last rep... with all these variations, a lot of people wonder which ones actually works. But there are believers of some versions .. and i mean fanatic believers who will go all the way to others who are doing the different style and condemn them... but wait.... u wanna know something? hahaha... actually they all work.. it all depends on the result you are aiming for. Sometimes I may go mad and hit a 20 reps 20 sets sessions on these babies and sometimes I may go 4 sets of 5 heavy reps. And yet, at times, I throw in a few cheat reps at the end to get the most out of it... so please, before you start condemning others, make sure you know your shit. :P over n out

Side Lateral Raise

The Side Lateral Raise is a great workout for the side deltoids which is nevertheless a common word among those who are experienced bodybuilder. Bt as always there are definitely numerous method to deliver this exercise.

I started off with what we call "FULL REP" whereby you lift the weights all the way parallel to your shoulders. Of course, using this method, you can only use a lighter dumbbell. any heavier would cause you to cheat too much into relying on your back and traps. But I never seem to feel that satisfied pump on my side deltoids. There is always a weight transfer, too much on the traps half way through. most of the time, it's around the 45° that i started feeling my traps coming into action. but then I was lucky to stumble upon an article on a newly researched method of pulling off the side lateral raise. Which of course, to many is called a "HALF REP" but not going all the way instead gives u the burning sensation after a full set. And furthermore, I'm a living proof and my clients saw the results in less than a week after using what I taught them.

Starting Motion

Ending Motion

And of course, there are lots of other side laterals in the market. There's the Y Lateral Raise, Square Lateral Raise, The X Lateral Raise.... but I find this one works for me :P Ignore the scary face though... hahaha


Here is how I do it in a Monstrous Rep Sets

Do NOT Disturb.. MEN on HIGH HORMONE... lol

There is an old saying "Do not touch a dog's plate unless you wanna get bitten" hahaha.. well, same goes to those who are dedicated to the gym.. or just those who have been seriously infected by the gym bugs... not just regular bugs in the house.. but one's which bites and makes u healthy.. in a way i guess... if you don't try some of the unnatural method of bodybuilding... hahaha....

well, there are numerous types of gym goers.. 1st and foremost, u have those who are competitive ... with one motive and one motive alone.. join a bodybuilding competitions.. you will see them at one corner pumping their heads off, with screams and shouts accompanying each lift and pull... i don't belong here.. hahaha..... well, i belong in the 2nd category...

2nd category - the type also in one corner carrying hardworkingly for "GOD KNOWS WHAT REASON" cause there is no intention of joining any bodybuilding competition.. hahaha... also huff and puff loudly with every clank and nevertheless.. serious bodybuilders who stick a "DO not Disturb" sign in front of him each time he works out...

then u have the 3rd category who comes to the gym in a pack and talks and chats at each and every machine and don't know what they are doing. most of the time, you hear then giggle around and chuckle and even laugh at others who are working hard. I have no idea why they are there instead of the coffee shop.. lol

and of course, the famous category, those who go to the gym to check out the opposite gender... lol... you will see them staking on their target and most of the time "SHIOK SENDIRI" at one corner while the head follows the bouncing whatever.... scary though.. some looks as if they can swallow u whole... hahaha....

so I do wanna inform the public.. there are place for the right events and gym is a place where people come to workout out, sweat out the day's stress and to maintain a good health.. not a lepak (Loitering) site for ppl to clean their eyes or gossip..

if you don't know the rules... well, i don't know the whole list but here are some...

1. Wear proper attire.. that means singlets or shirts (Shirts off is ok if you know how to clean the machine afterwards), pants (long or short) no jeans or slack unless u wanna get it torn and look sexy after... and SPORT SHOES... pls ppl.. it's not just for show or comfort.. it's for you own safety.. all these plates are heavy and sharp on most.. I've seen someone who dropped a 50lbs plate on their open toes.. not a good sight.
2. DON'T stare at someone working out. If you wanna see how he does it, watch from afar and maybe take a few peek is all right. don't walk up next to the person and stare down.
3. Keep your distance from the person working out. Not just about personal space. what if the person loses the balance and drops the plates..??
4. PLEASE PLEASE... ABSOLUTE DON'T EAT THOSE DELICIOUS UNHEALTHY FOOD IN THE GYM... man, i was in a gym once where the wife of the person working out was happily eating away a McDonalds Big MAC McValue in the gym.. be considerate and think of others, a lot of these people are trying to lose weight by not thinking bout those kinda food and some might be struggling with the "YUCKY TYPE OF FOOD I EAT (i find it delicious ya :P )" anyways... almonds and wholemeal bread is fine in the gym even power bar bt not Fried Kueh Tiaw or Fried Rice ok :S
5. Don't stand and wait impatiently next to someone who is using a machine. I am sure the gym have a lot of equipment, enough to satisfy your each muscle groups. It's very rude to do so and not only that, it makes a bimbo out of you for acting immaturely. There was a time I was using these sets of 25 dumbbell and the gym haf 2 sets. One guy came up to me and asked me am I done with the dumbbells cause he wanna use. I told him I am left with 3 sets. He just stood there to wait for my set. I looked at the rack and saw the other set of 25 was resting there. I finish off 1 set and pass the dumbbells to him. and I was being a jerk a little by walking pass him and said "OH WOW! here's another set of 25, Lucky me" the guy looked embarrassed... come on people.. there are more than 10 types of exercise to work that triceps of urs and more than 15 to work that lat. be sensible...
6. haiz... don't wanna think no more.... too many but... hear me out... it's not just bout the gym. If you can't even be a thoughtful person in a place what does that make you?
   

Anyways, this is a set of pictures from my facebook under (Funny Faces in the gym) :P

Gosh, I didn't know i was making these monkey faces around.. hope no 1 took me seriously :P

Nope, I'm not constipated :S

Hahahaha... speechless... emm... i think i was breathing on one set

As If looking for a fight with a dumbbell in each hand :P

Check out my teeth :S

Miri Luak Esplanade

Definitely a long long while since i last stepped foot on these lovely sandy stretch. It's so much different from the 1st time i was there back in 1995 before it was even developed. I had to force myself through the thick tall weeds separating it from the main road. Then came the fishermen who cleared a small path and before you knew it, gov came in and made it an authorized tourist spot. Other than ppl flocking in, the rubbish seems to always train behind. It's not as clean as before but still its a lovely place to visit if you come round to Miri, Sarawak.

I remember I used to hang out here so much that a lot of people mistook me as an Indigenous. Well, I do have a small amount of Head hunter Blood in me but I've never seen any of my relatives from that side of the family. Probably Great Grand-dad married her and moved to town and lost contact. Anyways, I've never taken any heads before so I'm not a graded warrior.. :P

This beach brings back so much memories from taking an hour nap here after every O'Levels Exam daily before I go home to study till having couple of my dates here. But now, it's just me who make random visits cause the sound of the wave made me feel so free. As if the waves would wash away all my worries and pain.

well, anyways.. it's a great beach to visit and come in the late afternoon if u don't wanna get burned + there are hawkers selling lots of food here then. but if you are looking at having a relaxed sunbathing session.. 8am is a nice time to arrive :)

Right Diet = Less Maintenance

Well, I've not been working out properly at the gym for 3 mth now. But I do maintain my diet properly... as much as I can.. hahaha... since staying with family is not helping much when they don't see my diet as eating at all.. lol. anyways, i tried my best and keep my heartbeat on check everyday by having at least 1/2 hr cardio daily. with resistant exercise accompanied.

So how do i look after not gyming 3mths?