I'm Back!!

Hahaha..guess wat..wat a coinsidence that when i decided to check out my blog..the last post was on 29th june and today is 29th of september..so i guess my post has been real dead for the past three months and realised that my blog post is at the most bottom in everyone profile..so today i'll go back up again finally and will try my best to manage this blog..

Oh well..last three months has been quite an interesting month to say cuz my girlfriend came back for a very long holiday and we did have a very happy moments here after half year of not meeting each other..we discovered a lot of new places and food..and wow..i'm so so how to say fat..waistline goin side ways and muscle all dropping off each day because i didn't really had the time haha..and partly lazy..but i did start goin back to the gym dy few weeks ago..

So today wasn't a good day for me first because of exam is so near and i don know how to face it..Stpm is like less than 50 days and trial is next week..oh my goodness..then weather today again was freakin hot that i didn't really pay attention the last few mins of physics class cuz the heat was just unbearable..then after finish school went to toilet and haih..really stupid ba..luckily school over not much ppl at school if i were to embarass myself..

Oh well thats all for today..nights

My absentee

Hey guys..this post will be short so don worry on staying long on my blog..sorry haven't been updating it as i am so addcited to this game in FB called RL or rock legend..so i'm staying away from it cuz its so addictive..ok last saturday and today (monday) i didn't go school with reasons and not lazy..too private to talk bout..hehe..so i'll be back tomorrow..see ya..and i've promised you joanne that i'll upload the photo today but the line is very very slow so i might upload it tomorrow..sorry tobinai..

Puppies

Oh well..my house now has all together 7 dogs..thats 5 for the grown one and additional 2 more from yesterday..and this one is very very cute..actually its my aunt boss who was very kind to give her for free cuz according to her..the boss sold one of the same puppy to a buyer for 100 bucks or more..so it was like this..i usually pick my aunt from work everyday around 5..then when i reach her working place,she was carrying a small box and from inside the car,i was wondering wat was inside in the box..then when she entered,this cute little puppy just stared at me..OMG!!!just can't describe how cute was it..well u can see the pic down there..then i started to drive back home and suddenly the boss called again..and guess wat happen this time..the boss gave her another puppy for free and that makes 400 bucks worth of puppy easily given for free..and this one look macho looking..so now we were given a set of puppy for free and is so so happy..and my sister was so so crazy when she saw the two puppy..hahaha..crazy till she even bath the puppy this morning..And as for me..i just play around with them since they are so cute but as they grow like the others its different dy cuz they are more fierce..i don really play with the grown up one for now apart from when i go for my run where i will race with them..its usually the dogs win..hahaha..

Ok thats all for now readers..enjoy reading..

Smell that gas!! OMG did u just farted at me??

Wacha!!!Slam u..hahaha

So sweet!!

The two new puppies

My favourite sleeping position



So serious

A memorable outing..

Suprise ppl..this blog has been sleeping for quite awhile..wana know the reason??1st of all i was busy preparing exam which in the end equalvalent to nothing during the exam period as all the thing that i studied or can say read all forgotten..haih..i really regretted not studying earlier on when i had all the precious time to study but used up all the time on sleeping,gym,movie and unecessary things..the exam week was just like a hell of brain bombing,hormone disorder week and other things that i don know how to describe..i just wanted to give up everything after the chemistry paper as i did really really bad in that paper..if i was to be given a 5 mins browse through the textbook i would have gotten all the answers cuz i know where r the answer but turn out to be just a useless imagination during exam rather than trying hard to think for the solution and answer..i'm not suprise if i'm even getting a mark 10 below cuz i really really did bad..ok i shall stop the bad reasult as i can't do anything about it now..

Since now is already june dy..i am putting an effort to study and won't waste any time on unecessary stuff and will take every precious time to actully sit down and study or do notes..my concept of studying now is just like how i do gyming..its simple thou but determination and will power must always be there..it is actually like this..to get a nice body physique,i need to go to the gym to train and shed off all the excess fats and to be healthy at the same time..so for my study..if i wan to be sucess in future , achieve my ambition and dreams,i must study..then rest is also play a very important role in both study and gym..tats why i must plan my the number of sleepings hours as i have to study too!! next is when i go to the gym,before that i must plan in advance on my goal for that workout day on wether to do chest,shoulder,back or leg exercise because it will be a total useless if i go there without any goal or planning and will be wasting time..same too apply to my study room,when i sit down in the study room i must have a goal on wat i should get from studying tat subject like physic,chemistry,math and PA..it wouldn't be effective i just sit there and take up a book and read without any goal..so with all these new way of studying,i hope i would be able be keep up the momentum till DEC 10 which is the last day of STPM as i don wan to go through another experience of not able to score in exam..actually this way of my studying i just realised it during the exam week..such a bad time to realise it but good that i still have time to actually study..i plan to start up this week but my will power isn't there..i shall try harder till i actually reach the momentum..pray for me..

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Oh well i guess this posting must very very long..so for those reader who are easily put off with long posting..pls don click the little cute "X" button up..farica and pris i know u r put off with my long posting but appreciate my posting,kesian me write long long but u don read..hehehe..lek ah..

Anyway this continuation of posting will be bout the most memorable outing with tobinai theresa,tobinai joanne,apek yutong and gompirut jes..this outing was on 1st june which is monday..cuz we haven't hang out for a very long time so decided to hang out for lunch and movie at 1b..so i was the transporter rather than a driver described by gompirut jes cuz all had no car apart from me..so i left the house around 10.30 to first pick tobinai jo up then apek yutong then tobinai theresa and gompirut jes at school because they were having dancing prac since morning for the IU day..then everyone was in the car dy then me the transporter drove all the way from la salle to 1b..luckily the drive to 1b was a smooth one with no jam at all..then when we reach 1b,i drop tobinai jo and theresa and gompirut jes at the drop off zone..they were just like those rich kids goin down into the mall..haha..i drop them there with reasons cuz the bump at the parking area was just very very high for the car to pass by so to avoid from hitting my car below i need to drop them..glad u all didn't make fuss bout cuz u all had to walk all the way up to the 3rd floor form ground floor..so after i parked we met together at GSC and saw satya and his young,active good friend who were also up for a movie but their was a movie marathon..then satya introduced his friend to me and he gave me a weird look..i don know wat was it but really it was weird..then jes came by and this friend of satya was like crazy this after seeing jes..he was jumping all over jes..so i just left them with all the jumping and went to to buy tickets.. our plan was to watch angel and demons because tobinai joanne isn't a fan of terminator..so when we reach there joanne say she's not into angel and demons either as it involved story bout catholic faith so decided to go for terminator at last because gompirut jes and me had already seen night at the musuem..so everyone agreed to watch the terminator salvation and i went to buy the tickets which cost at RM 45 for 5 of us..the movie was at 2.00 so while waiting the time to pass by, we dicided to go have lunch,my plan was to have chicken rice at the chicken rice shop but then apek yutong said there is this Mc value meal at McD which is even cheaper so we went to McD instead..but when we reach there,there were no seats at all and the que was so long..so we decided to go KFC which was just opposite McD..there weren't many ppl there in KFC as compare to McD so we found a seat and i sat to book so no one from the McD costumer come and get the table cuz i saw many of them goin to KFC after being put off by the ppl and que's..but then suddenly gompirut jes came to the table without holding any trays or food..i thought he was goin to tell me that KFC out of stock..turn out to be apek yutong had found seats in McD so we had to go over there again..apek yutong was so very interested in tat Mcvalue lunch i guess..so this time he was the one booking the seats instead of me so me.tobinai jo and theresa and gompirut jes went to order and lukily this time the que has lessen and took few mins only to order..then when everyone had ordered we all ate our burgers..after the lunch,tobinai jo met her lifeliners at 1b and went to her car to get some stuffs for this week acting..so while waiting for her,me, apek yutong and tobinai theresa went to toy's r us to see wat toys which we missed during our childhood..after spending few mins there then tobinai jo called asking where were we then she came to toy's r us to look for us..so it was almost time dy for the movie..we went up and at the time we reach there it was just a nice timing cuz the cinema door just open,so we all went in and before that went to the toilet 1st..then movie started and the outcome of the movie was nice thou i slept in the front part cuz it was boring..haha..

So its was 4 dy after the movie and we were very thirsty,i just wanted a drink so we decided to go sepanggar there to have coconut while at the same time try out tobinai jo lokan which she was promoting it since last year..hahaha..at first it was suppose to be bowling after movie at sutera but playing there now need socks and some of us are all in sandal so the plan is cancel to coconut session..then i the transporter drove all the way to sepanggar which was bout 15 mins drive from 1b..finally we reach at the lokan place..then i just ask the two experience ppl who are apek yutong and tobinai joanne to order the lokan as it was my 1st time thou i had tried out the kelapa bakar before..so i ordered one kelapa bakar , pudding for the tobinai and finally lokan came..the lokan was super delicous i tell u..u all should go and try it..it's 6 bucks for 25 shells..so not bad..then tobinai and apek were trying to show us how to eat it by mixing it with lime,black ketchup and chili..and man it was damn spicy but superb lokan..just wanted to order another set but the amount of cholesterol contain in that lokan in just so so high for me dy enough to make my blood pressure shoot up..hahaha..so after the nice lokan and burned coconut session..we headed to karambunai which was 10 mins drive there cuz the journey back kk is undurable after the coconut session as it will be very long way back and we will be looking for toilets..and as for me who has this emergency sign of a nice comfortable seat just really needed to sit and i drove as fast i can cuz it will set off anytime..hahaha..u all know lar..then after a nice comfortable 5 star seating at karambunai,we all went around the karambunai park cuz the scenery ther was very nice and at the same time see the sunset..so we sat down,took pics and talk for about half an hour..then after tat we went for a walk at the beach and guess wat these two guys were doin,running around like a crab cuz they were catching crabs..hahaha..after 10 mins of crab catching we then went back then just happen tat all our family didn't cook for dinner so decided to go for a dinner..our 1st plan was to eat at ang's hotel which is well known for its pork leg!!hahaha..but sad that the place was very very full and the number of ppl waiting is also a lot..so then we went to diamond again to see if there was any place for us..same thing as in ang's hotel..then we decided to go lintas there for kon lau mee..there weren't many ppl and the food came very very fast..the around 8..we were all very very tired dy after one whole day of outing all the way to sepanggar..then after paying the bills,i sent one by one home..

It was indeed a memorable outing ever for me and also the others..its would be even better if jamilah and byron were there but both can't come..just wish that u all were there..oh wow!!this post is just so so long..hope u readers is still awake upon reaching this line..so this is the complete report of what we did on that monday outing..below are some of the pics during our outing..

Happy Reading!!

I just wonder why girls always do this

when they go toilet

The Lokan

See gompirut jes who never seen tree before..hahaha

HIIT-High Intensity Interval Training

What if I told you that you could burn more fat by doing less cardio? Well, with High Intensity Interval Training (also known as HIIT) you can do just that, burn more fat while spending less time in the gym. In this article I will explain how to get the best results from this new and cutting-edge type of cardiovascular training.
You have probably been told, just like the rest of us, that in order to burn the greatest amount of fat you need to do cardio for 20 to 60 minutes at a moderate intensity. This will indeed melt the fat away, but HIIT is a more efficient and athlete-friendly way to train and burn fat at the same time.

How HIIT Works

With HIIT, you will be working harder than you normally work but for about a quarter to a half of the time that you would normally spend on the cardio machine of your choice. HIIT is so intense and effective that you only need 15 to 20 minutes, tops!

Here's What You Do:

• Pick the cardio machine of your choice (treadmill, elliptical, rower, bike, swimming) and perform a 5 minute warm-up.
• Then take time to stretch properly and you are ready to begin
• Start at a moderate pace for 1 minute, then crank up the pace to 90 or 95% of your Maximum Heart Rate (MHR).
• Continue at this effort for 15 to 20 seconds, then slow down to your starting pace for another minute followed by another all-out sprint for 15 to 20 seconds.
• Do this for no more than 15 minutes.
• After that finish your workout by cooling down for 5 minutes and thoroughly stretch afterwards.

Maximum Heart Rate(MHR)

19 YEARS OLD

• MHR-201
• 70%-141
• 75%-151
• 80%-161
• 85%-171
• 90%-181
• 95%-191

*As you get older,your MHR will be lessen and vice versa with the younger one

If you perform this right I guarantee that you will be totally exhausted after 20 minutes of this.

Benefits Of HIIT

A study at Laval University in Quebec, Canada found that HIIT cardio helped trainees loose nine (yes, 9!) times more fat than those who trained the traditional way (moderate speed for 20-60 minutes). Combine HIIT with your weight program and you boost your metabolism through the roof!

The Reason HIIT Is So Successful Is This:

• When you work at a high intensity, you burn more total calories per pound of body weight.
• High Intensity workouts such as weight training and HIIT boost growth hormone levels.
• Elevates the body's metabolism throughout the entire day!

What does this mean for you? The more calories that you burn in a day, the more weight you are able to lose. Even if weight loss is not your goal, HIIT isfor you. Athletes will see better gains from doing HIIT cardio as opposed to traditional cardio.

Unless you are training for a marathon, you do not keep a constant pace during your sport. All sports whether it be soccer or football, even baseball or basketball have a point where you need to change gears and hit a full sprint.

HIIT will not only help your cardiovascular system, but will train the anaerobic ATP/CP system as well. Not only will you increase your cardiovascular endurance, but improve your raw speed and explosiveness as well!

*What Is ATP?

Otherwise known as Adenosine TriPhosphate, ATP is critical to the release of energy. ATP is an adenosine-derived nucleotide that supplies large amounts of energy to cells for various biochemical processes, including muscle contraction and sugar metabolism, through its hydrolysis to ADP.

Conclusion

I will let the study speak for itself. HIIT provides a more effective workout in much less time! Everyone can benefit from HIIT cardio, whether it be the person who is trying to lose weight or the professional football player training for the upcoming NFL season! Give HIIT a try and I am sure that you will not go back to the traditional way of performing cardio again!

Happy Mama's Day!!!

Ooooh well..today's post won't be anything bout health as my mama is much more important to talk bout..haha..

Anyway as usual every sunday wake up very early in the morning for church activity and 1st thing i did was went down quietly and suprising my mum with a happy mother's day wish..then when we were bout to leave home,my sister and i presented her a computer made card..cuz we had no time to draw card dy..sorry mum..

Then at the church, they were ppl selling mother's day flower so i bought 3 rose flower and immidiately gave it to mum..so after church around 10,we had already plan earlier tat we have a hi tea at promenade which only started at 11.30..So to pass the time,i drove to city mall instead of centre point where she insisted to go just to pass the time..i drove to city mall with a purpose ok cuz i wanted to get her a minicure perfume at bodyshop which cost 52 bucks..so while dad and her goin around city mall,me and sis were running like mad just to get away from them as not to be seen by them..then after buying the perfume,saw mum and gave it to her..and she was happy

I know it sounds very very weird to give presents to her one by one and its all a last minute job as i had no money to buy those stuffs cuz my dad was away to singapore for some official duties..he only came late saturday night and from there i told him tat i wanted to buy her perfume and so on..so he just gave me the money..

After that. we went to promenade for hi tea and the food were very very delicious!!!i was very very full cuz i ate just bout everything that was served there just to make up the price of the hi tea..hahaha..

Tats all bout how this year mother's day celebration was about..

Once again Happy Mother's Day Mum And All The Mother..

300 Workout

Ever watch the movie 300 "The Spartans" and wondered how on earth those men i mean all the men actor having such great body physique..well As soon as the "300" movie came out, the "300" workout came out. Men and women everywhere, from all walks of life, were eager to learn how King Leonidas and his Spartan warriors got their abs of steel, boulder shoulders, barn door backs, etc.

The truth is, the training regimen was the brainchild of the mens' trainer , Mark Twight. Because of his workout training plans, many of the men went from being around 40 pounds overweight to being lean, mean, fighting machines in a matter of months. Others just improved their level of fitness and conditioning exponentially.

The workout is done in a giant-set fashion. That is to say, you go from one exercise, to the next, to the next, with little to no rest in between. However, if you cannot complete the desired number of reps for each exercise, you are permitted to rest/pause , until you complete all reps before moving on to the next station.

* It should be noted that this routine was not used everyday by the men in the film, and should not be used everyday by recreational exercisers. Remember, this workout isn't for beginners. The demands on the muscles are high, and you risk injury.So make sure you know what you're doing before you attempt to become a Spartan. (This is just a general workout the spartans did and recommended not to follow all unless ur r very very fit and strong)

300 Workout

• 25 pullups
• 50 deadlifts
• 50 pushups
• 50 box jump with a 24 inch box
• 50 floor wipers (A core and shoulder exercise)
• 50 clean and press
• 25 pullups

A total of 300 reps in 20 mins but this is so so impossible unless u r those who r fit and strong

Below is a video on how the workout is being carried out