Delayed update

This is really a delayed update. I really wanted to update sometime ago but kept putting it off until now, quite alot of blog-worthy things happened in between but was spending too much time on PSP to do anything else.

Chose this unholy hour because I just came back from watching Man Utd being totally dominated by West Ham and lot 2-1... lol. fuckshit. Really totally dominated. I don't think it's a case of Man Utd playing very badly but rather is West Ham played well above themselves. Credit to the Hammers. Hope the Toffees can do Man Utd a favour by beating the shit out of Arsenal also. As of this moment they are leading 1-0... hope it lasts.

Anyway when I was watching there's this aged couple sitting at the table behind me drinking beer. Not really aged but I think in their 50s rich and english-speaking type. Then suddenly I felt something cold hit my arm and I turned back and I heard the Uncle asking very fiercely why the Auntie threw ice at him. I zitao hum tio turn back and carry on watching the match, but was eavesdropping on what they are saying.

Apparently the Uncle fell asleep and the Auntie wanted to wake him up by throwing ice at him. The Uncle thought that was insulting to his manhood because no woman has ever done that to him, to which the Auntie reply "That's because you've never been with any other woman." Ohhhhhh baby... that was the last straw for him to stand up and walk away. Then the Auntie called him and was crying like shit saying she's offended by him sleeping in front of her, implying that she's boring blahblahblah. Keep on talk talk talk I can't even hear the commentary on the match. It's really crazy how sensitive women are. I mean, the Uncle is watching soccer and he fell asleep, so obviously he's thinking that the match is boring. Why the Auntie wanna think it's her that's boring I don't know. And it's late, like 12+ and they're drinking beer. I'm there drinking teh-O and as much as I enjoy watching soccer even I am feeling sleepy and wanted to doze off a few times. And saying a typical rich and dirty old man never been with another woman? That's really not the wisest thing in my opinion because I'm sure he's got loose change lying around to get a hooker. I don't know if they're married, if they are then marriage really isn't such a mature thing now is it. Lol.

Then there's the incident in gym when my ass got whacked by a gay (I think). I mean I was packing my stuff when he walked in and I looked up and got back to my stuff. 1 second later his hand hit my ass and he's saying sorry sorry, I'm like WTF. The space is so big and it's not like he didn't look where I was, so how he managed to whack my ass accidentally still I don't know. Then he proceeded to make small talk with me ask me about my tattoo, ask whether I got tattoo anywhere else. I zitao hum tio again smile smile pack liao bag den zao. At first I saw him at the free weights section I still thought he looked quite manly, like a HK tv star I don't know the name. He's not the sissy type but the scruffy with a little man-beard type. Didn't know he had a thing for my ass though.

Had 2 on-form days at gym on Tues and Thurs. Was quite happy at least I didn't feel like dying halfway. But today was off-form at squats again, but suprisingly good day for bench press. I almost never had a good day for bench. I think the squats and chin-ups are what's killing me most. Tomorrow must squat again...hope Everton beat Arsenal and give me the motivation to squat. Gonna tweak my routine next week onwards, a new routine for a new year. I'm going to try this undulating periodization, whereby 1 day do 9 reps 1 day do 6 reps 1 day do 3 reps for everything, leaving 1 day for HIIT. This means there's an increased chance of me dying in the gym because obviously do 3 reps must do alot heavier and the risk of dying also increase by alot, especially at bench press shoulder press and squat. Still, no pain no gain. Hope I'm alive to reap the gains at the end of the next 3 months though.

Changed my phone to U700. A mini-upgrade.. Here're the photos taken today:





Swee, Everton ended the 1st half leading 1-0. Please tong tong tong for another 45min.

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Bad bad bad day.

It was a super bad bad bad day on Saturday, safe for the American Gangster we watched. Why? Cause I fucking aggravated my shoulder at gym doing bench press again. Why? I went at off-peak hour as usual and I couldn't find any spotter, so had to settle for this sissy-but-ok-fit-looking dude working at the smith machine. I should've known, sissies working at the smith machine with their earphones on should not be trusted. I asked him to help me lift off for the 1st rep and he nodded, and wtf happened? I was like "1...2...up." I lifted it myself and he didn't do shit. Immediately my shoulder 'tiaked' again and it's all over. It hurt and still is hurting and I don't know how many months it'll take to heal again.

OKAY, I GIVE UP. NO MORE WEIGHT TRAINING FOR THE NEXT FEW MONTHS. Only thing I can do now is chin-up and squats I guess, no deadlifts, no military press, no bench press, no rows, what's the point?

Still, I'm not gonna leave myself to rot without working out. Since I'm not fated to bulk, at least not in the next few years, I'm gonna go on an extreme devilish cutting phase starting from tomorrow. The stadium track, treadmill, stationery bike and stair-master at the gym will be my best friend, with tons and tons of burpees and chin-ups thrown in as well. HIIT will be the most repeated word I'm gonna live by, followed by the famous line of "I'm gonna take my time...."

I'm gonna get ripped to shreds I'm gonna get ripped to shreds I'm gonna get ripped to shreds (repeat until end of time).

The last in-body assessment I did at CF weighs me in at 70.7kg and 12.2% bodyfat. Target...hmm...65-68kg 10-11% bodyfat. It's hiong, but I'm gon drag my ass all the way to get there.

Just pray I don't give up after 2 weeks, lol.

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6 days

MA Paper today was aight in a way. It's do-able, not very difficult but required a certain amount of thinking and calculating (it's accounting duh). I think it's one of the most exhausting papers I did cause I was so tired throughout the paper I had to stop for 30sec-1min rests in between questions. Didn't really finish with alot of time left, approximately 10-15mins and that was only enough for 1 thorough check. But I still think it's aight, I sure hope it's aight.

Regarding my so-called 'fitness tips' yesterday, I forgot to include 3 more points which I think may be useful for all of us. So, here goes:

7. Spot Reduction (esp. for those abs!)

We've heard all about it and we're probably guilty of doing it, but is it of any use? Although I heard recently that this may not be a myth afterall, it probably still won't work on most of us. YOU CANNOT CHOOSE A BODY PART SPECIFICALLY TO LOSE FATS. What does this mean? You can do 10000000000 crunches and situps and you'll never see your washboard abs. It's covered by your layer of fat and only by burning away those fats will you be able to get your 6-pack. Cardio would be the easiest way out and I'll talk more about this on the next point. Sure, crunches etc. exercises do train your abs but unless your body fat is at a low 9-10%, you won't see any effect on that so skip it. Another saying is that abs are made in the kitchen not the gym, so you better watch what you eat. This is easier said then done and believe me I know this. I'm eating chinese economic mixed rice almost everyday for dinner. That's why I won't ever see my abs, and if you're eating like me chances are you won't also.

8. Cardio

There're many types of cardio for you to choose from, but I would recommend the personally tried-and-tested HIIT. There're also lots of HIIT you can do but the most common would be to sprint 100m jog 100m and repeat until you die. Ok, maybe you can try 10 times for your first try. Make sure you sprint the hardest and rest 1min before sprinting again. I guarantee you this will only take 10-20mins and is much better than steady-state cardio like jogging until the end of time. There's alot of science involved on how this is better so I won't go to that, but if you're gonna train of course you wanna train hard. High intensity over moderate intensity all day all night.

9. High rep vs low rep

It's time to bust the myth, lifting lightweights at high reps (i.e. 20-50 or 9999) will not give you more muscle definition. Your muscle will look more defined if the layer of fat covering them is lesser, much like point 7. There is almost no concrete association between lifting light and getting more cutting on your arm. I mean, the most you can say is that light lifting would be some sort of aerobic activity that burns calories so you'll burn fat, but you're much better off doing HIIT for that. There's also this fast twitch muscle think David told me about, but I don't really know much about that except that it still points to the negatives of high reps. If you're lifting, always lift heavy unless you're rehabilitating some injury or you're doing drop sets or something. It goes like this, lift heavy, heavier, heaviest. Never light. Of course how heavy is dependent on your own strength and fitness level. As long as you think it's heavy, it's good enough. There's no point in cheating yourself, leave the ego at the door please.

You can check my older posts for the previous things I wrote. As usual, if you think I'm writing bull, leave hate comments below. This goes out to my homies again.

On a different note, this question kept popping in my head yesterday.

"How did we come to this?"

We as in myself and some of the people around me. I would like to call them 'friends', but the other side of me is resentful towards accepting them. I probably shared lotsa good times with these people and had fun together, showed L.C.C. aka love care and concern to each other before. Why is it that it just feels so different and impossible now? What did they do? What did I do? How did we come to this? Why are people always letting me down?

Because my expectations are too high that's why.

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