HAHAHA

haha ms gan is correct. we go to sch to laugh our asses off.
she is also the most fcking practical woman i have ever met.. omg. its like "hey what if my o level results is 54. still attend class!! cos i have to get my $17 worth of jc fees".


woo! we pon chinese today.. its qing yu's suggestion hor. not ours. completely not ours.
then we went ngee ann poly to run around in their open house. tiring and useless sia! tmr lynette want to go also. should i be a bastard and ps her. =D



timothy of 1s10 rocks my socks. hahahahaha we had PE today, he was theoretically playing for the other team, but in reality he played for us. LOL chen hang passed to him and he SIAM the ball completely.. then when he couldn't get the ball he charged for the ball like a freaking train and banged luohui.. hahahha retarded ahhhhhhh. HOT PANTS HOT PANTS ANYONE? =D overheard jannar telling timothy, "hey pull your pants lower. it looks better, seriously, trust me". HMMM i wonder whose pants is also very high. i dunno. some random person. let's give him a name. let's call him jannar. LOL.........


wah today was cool. i think i met a lot of ppl. chew choon boon from dqps. francis from sean's class. some punggol guy =p. wahyudin's brother. my brother. rebecca! arianne's friend. celine. ronald. lynette. justine. the malay j2 guy in odac. sean. ming xiu(sp?). ming xian. yin wei. rachel. junyuan. DANIEL LOH. and his girl. hahahaa. OH AND YUZHI. that gambling piece of .......... gambler.

ok i got my GT-2110 today. WOOT. fcking good shoe.

fcking milo

not going to talk to a certain jus*ine about milo anymore. what the fuck! get whack for no reason?!?!
so many times some more!

arr and my freaking shoe that i ordered from asics hasn't come yet. bastard =(

haven't documented calorie/training for so long. i'm gonna do it here again just to make you bored.


Daily
-----
ErgoMC - 2
MultiVit - 3
GT - As many as possible

Ok trained on 1/2, focus on upper body/calf because hamstrings were aching from monday's interval training %^&(*)
Front raise - 6kg, 3x8
Side raise - 8kg, 3x8
Rear raise - 3kg, 3x6
Machine press, unaccounted
DB press, 10 per side, 3x6
bench dips, 3x6
tricep extension, 3-4 pieces, 3x6,
DB curl - 8kg, 3x8
combined Calf raise - 70kg

farking brother playing with his farking flash camera. irritating like shit.

right front and side shoulder cramps when exerted.. baaaaad.
traps are hurting.. bad form for raises!
calves are not aching much..
chest is also not aching much.. time for incline DB presses and incline pushups!
missed out back and forearms entirely.
bis finally ache but not much. need more warmup.

today was okay calorie day but bad macronutrients!
2000 cals, ratio of 4:2:1.. very bad. in sch its so hard to find meat... ahhhhhh. milk!

TAF -- Track And Field

hmmmm. that's a point but not quite.
its true that fatty foods have more calories, 1g of fat = 9 calories, which 1g of protein and 1g of carb = 4 calories. however your body, however smart a machine it is, calculates calorie intake on a daily cycle, and therefore it means that only your total calorie intake a day is important. total calories needed for maintenance can be approximated(take note!) by taking your weight in pounds (1 kg = 2.2 pounds) and multiplying it by 15. so for me it'll be around 2600. *gasp* you know my weight now! honestly i don't care =)) and neither will you, because if i'm not wrong, none of you knows how to count calories =D

I'll be honest, it matters a lot to me how my body looks in the mirror. one of the biggest factors for me to bb.. last year was really inconsistent, what with midyears, prelims, and o's. i think my 2.4 will be around 13-14 now =( pathetic. this year i have chance to plan my workout regimes but what with the school changes and all... can't plan properly. when i gym, the next 2-3 days i will ache like siao.. but then i realised during holidays its due to tendon weakness.. my muscle can take the stress but not the tendon.. thats why i can ache for 4 days at a time. so time for slow tendon strength training!

Goals and Details.
-----------------
81 kg, 175cm.
bf approx~ 25%, ie. 20kg of me is fat! normal %age of a guy would be around 15-19. (but for girls its around 19-25%, cos you all have additional "assets" =D )
Details of workout are as of the week after O's ended:
Full Squats - 80kg, 8RM
Calf Raise - 70kg per calf, 10RM
Flat Bench - 50kg, 6RM ( =(( )
Front raises - 5kg, 10RM
Side raises - 10kg, 10RM
Rear raises - 3kg, 10RM
Dumbbell curls - 12.5kg, 6RM
Details of upcoming workout session(s):
Full Squats - 60kg, 3x6 (Max-OT style warmup)
Calf Raise - 80kg combined raises, 3x8
Flat bench - 35kg, 3x6
Crunches - 3x8
Shoulder(?) - either military press, arnold press, or separate raises.
Dumbbell curls - 10kg, 3x6
Negative assisted dips, 3x6
Assisted wide pullups, 3x6
Forearms - 3kg front and back, 3x6

Yesterday did semi-HIIT, 6x30m sprints with undefined resting time in between, followed by a 4km walk. hams very tight today..

Goals :
1) 75kg, ~20%bf by April 12th (someone's bday ^^). Loose approximation of one pound per week, which is a healthy rate. wow exactly 70 days.. to lose 6kg thereabouts. should be fine!
2) Tendon strength to increase enough to handle the 'O' level period workout and ache for 48 hours PW max.

hmm thats about it!
milo goddess: i know you want to trade phones but i dun really want to get "it" bigger LOL

I want an exercise bike. 300++. i think i can get it soon.






YAY i want to rant now. from here on i'm not liable for any spelling mistakes or punctuation errors or grammatical oversights.

Track and field.. yay i finally joined it this year.. i have never been in any sports which didn't include hitting something with something else.. pri 1-3 badminton, pri 4-6 tennis, sec 1-4 softball/air rifle..
so i guess this is something different for me..

i joined for the field side, javelin! and maybe shotput! but the coach quit last year so i have no coach at all.. haha they tell me there's a j2 javeliner who's good but doesn't want to join track.. i wonder why =D. BUT i've been training for track/sprints.. its pretty lame actually.. one of the most short trainings i've ever been in.. but there's more.

just the other day we started training and after the warmup the guys all moved off to the gym, the captain, ruth, wasn't happy so she called us all back and told us there was no point having track and field if they don't train together. my rant begins here..

Its good to have team spirit in any cca, whether its individualistic like X-country, or single event swimming, golf, tennis, whatever.. but its simply ridiculous to have a combined training for track and field.

The cca comprises MANY events, short, middle, long distance running, throws like jav, shot and discus, jump like long, high, triple, and polevault. i understand the sr team is more veered towards middle and long d, but even the two SHOULD not train together. for the most simple reason, each of these categories require different muscle types. we're not even accounting the techniques required for the events here.

There are 3 diff muscle types, namely type I, type IIa and type IIb.
Type I is slow-twitch muscle, it can sustain muscle contractions over an extended period of time. the force output of these muscles are minimal, and they mainly make use of oxygen to power them. oxygen requirement = cardiovascular system = only prolonged exercise will improve this muscle type, discounting stuff like interval training.
For convenience's sake we can lump together the type II fibers. they are fast-twitch muscles, meanings they produce a large force output within a short time, eg. any sprints below 30seconds at 80-100% effort. they rely heavily on glycolytic energy system, which basically means you use up the stored energy in the muscle.

Long d events obviously require full type I muscle fibers, which should be concentrated on by long d runners. At the tender age of 17-18 we cannot possibly be expected to have all-round fitness that the bloody society inappropriately requires. with the little time we have for training/recovery, we should spend as much time as possible on the fibers we need right? so why are the long d runners still running 5km fast 5km slow? isn't that way too little to be considered "training"? sorry to be slightly elitist, but standards are low..... my yj classmate has to clock 70km a week, and that's only if he doesn't want to go and do more. its like "lets just do homework and be done with it", and not "lets finish our homework, prepare for next lesson, and revise the last!"

on to my original point of combined training, the sprinters should not be training with the long d runners at all.. explosive strength or the force that can only be produced by type II muscle fibers can only be trained with quick work, for example a modified/more intense fartlek, plyometrics, and explosive gym work. huiman(sp?) told me "i know very few sprinters who do well in 2.4".. WELL? ITS NOT A COINCIDENCE YOU KNOW? haha...

then no throws coach. =((
i told ruth i'm a thrower.. i have no need for distance work.. she told me "you still have to be fit right?" no!! i might take 12-13 for my 2.4 but i can squat with 90kgs on my back! same muscles used but different force required.. so trainings will be radically different.. definition of "fitness" is too loose and vague among people...

final note.. when mr ting talked about vO2 max test being the ultimate test of fitness, it is only the test for aerobic fitness. vO2 max means the amount of oxygen you can pump in your blood stream at maximal effort.. olympic weightlifters might have a very low vO2 max but are they muscularly unfit? no way..

i think i'm very boring. zzzzzzzzz. HAPPY CNY!

suffer now enjoy later

Hello! long time since i wrote anything.. people have been bugging me to write though. Get a life people =) haha just kidding..

HAPPY CNY! hope you had lots of ang paos.. cos i certainly didn't =\ relatives are all scattered in malaysia, canada, australia, didn't bother flying over hehe..


a thread caught my eye when i was browsing bb.com (um for those strange new visitors like a certain milo goddess and a hip grandmother, i was in bodybuilding last year for fun) and here it is..
"Why did you start lifting?", browsed through the replies and realised some of their goals were like mine.. "wanted to get bigger".. "didn't want to be a fat ass anymore".. hmm for those who've known me for a long time, you know my weight has been like a sin graph.. =p i was underweight in pri 1-3, after which i was hospitalised for whatever reason, and after that my appetite grew like a monster and i ate like one, end result: chan leong in taf club yay!!!! ok well taf club was fun but way too easy lol. been in sports since before primary school and still am, so i guess i'm not like the average fat ass.
1) i want to lose fat for both health and aesthetic reasons
2) i want to develop my already present explosive strength
3) i wouldn't mind looking a little buff on the way there

lalala before i leave for dinner, for you maaaaaaaaaad misled misinformed and GULLIBLE girls out there.. you don't get fat from eating fatty food. its the calories that count. ok byebye i'll be back later to rant about track and field =p

JC/PAE

Today i had a conversation with my mother about the JC results/posting for PAE on the 16th. Inevitably and typically of my mother, the subject veered to, what was to her "ridiculous", the public posting of names of accepted students in the JCs.
"Wah what if you don't want someone else to see your name there?"
Does it matter? We are going to find out in 15 days anyway.
Lo and behold, topic suddenly changes to the posting of exam results.
"In my uni our names and detailed scores were posted for all to see. If you did badly, its embarassing you know. "
No I don't know. Will this affect me? Not really. If i did badly, do i deserve it? Yes.
"What is there to be shameful of?" ?? huh ??
As surely as changing underwear(i hope), the topic moved onto my attitude.
"Maybe that's a good and bad thing. It might be good for you emotionally if you are not affected by such things, but you also might not do well simply because you don't compare yourself with others."
Well ladies and gentlemen, let me introduce you to the terms, PASSION and COMPETITION.
Peer pressure? What's that?
Don't misunderstand, I am not doubting the effect of "Iron sharpening Irons" (hehehehehe). I'm just saying, to truly do the best of your ability, passion is the most important to me. It encompasses your priorities, your state of mind, your attitude.

Being hypocritical i will now bring your attentiuon to the interesting entity of..... "other people".
I have had all manner of friends, personally coming from a PAP kindergarten(note the spelling, nubs!) going on to a neighbourhood pri sch, then to a school with two cultures(pri sch being english based and secondary section being chinese based), then befriending my elder brother's classmates from a good school with all sorts of mixed backgrounds, and finally my own secondary school(no i'm not telling =D) which has a real weird mix of students.

I've encountered many who let "other people" matter too much. I know a girl who unsuccessfully commited suicide. I know a guy who feels ashamed of his extra retained year in secondary school. I know people who choose their churches by the peopl who go there(works many ways). Like a certain major church we know.

I've no right to say they are wrong, many factors come into play and I'd be lying to say i know all of them. But i wish more was put into the development of character, EQ, life skills.

Suffice to say, i am not going to kill myself because some tool does not like me, some tool looks down on me. I have more to live for than "other people". Don't misunderstand again, I live for the people i care about, for they are not "other people".

Response

In response to blucat:
like i said before, secondary gep is near non-existent.

To make it simple for you to understand, we learn stuff thats sometimes 1-2 years ahead, like in sec 4 geps would learn slightly higher stuff like pauli exclusion principle. hehehe sorry ah, but a pure science is just a "basic" for the gep programme. But like i said, it isn't the case nowadays. not as hardcore as primary gep. but the "hardcore" in our general context wasn't very hard, but in primary school context it is a PWNAGE level.

don't know about you guys but we learnt lots of shortcuts, one of them being the gauss theorem, in primary 5. some of you might have been taught this too, but only some schools will add this.

i think the programme just did what it said; give us a deeper view of what is happening. we might not have understood everything at the time, but the exposure to new AND repeated material led us to just walk all over the standards of the PSLE.

of course, we know PSLE and O level is generally muggable, so this doesn't say much. So our abilities for some of us lie in the "non-academic" sections. Freedom of expression and 'un-hampered' creativity made us think differently. We're not smarter. In fact i would go so far as to say loads of american kids are smarter than us. Because they weren't always told to:
1) Shut up and listen.
2) Shut up and don't hold discussions in class.
3) Shut up and study.
Their imagination runs wild and things get happening. Unlike over here? we got "creativity campaigns" and "sign up your child for creativity class! ages 3-10!" and other bullshit. Did you know that the syllabus for maths for primary schools has now changed so much such that they teach things like mental sums?

Not that i am saying teaching kids how to do "shortcuts" like mental sums is a bad idea, but in essence they're hampering your thoughts once again! nearly ALL of us discovered how to do mental sums as a result of drilling and constant practice. now they have strictly regimented ways of doing mentals sums. like specific number bonding, e.g. 786 + 982. they tell you to make 982 into 1k cos its easier. so it becomes 1000+768. like wtf? we learnt this through experience! its the only way it sticks!

the conventional method was : 1) Experiment and learn the hard way.
2) Practice and it'll stick.
the new method: 1) We teach you exactly how to do it.
2) Practice only these ways.

Does anyone know what i'm talking about? RAAARRR.

LOL

LOLOLOL. I would like to direct you to these interesting links:
http://studentssketchpad.blogspot.com/2005/11/gepers-repent.html
http://www.talkingcock.com/html/article.php?sid=170

LOL.
WE ARE TEH X-MEN. PH33R T3H PRISM.

FLAMEWAR! lol for those of you with a sufficient grasp of the English language and are able to read into something more than the literal meanings, read the highly interesting comments on the studentssketchpad post. hahahahahahahahaha...

Re: Singapore Grooming Gifted Youngsters to be X-Men (Score: 1)
by trfc791 on Tuesday, September 03, 2002
(User Info) http://www.graceteng.vze.com

We are not X-Men and it's sad that people seem to think so. Neither do we enjoy responsibility as you seem to think we do, and as usual this article is talking cock. Now will you SHUT UP about gifted students already, we are SICK and TIRED of your mindless insults.

Zzzzzzzzzzzap. I hope you died.

[ lol. This person has no sense of humour, is weak in the head and is a fool. "as usual this article is talking cock", lol, why, why i wonder, would some article such as this, land on TALKINGCOCK.com? Oh the conundrums of life! LOL.



On another subject, i have gotten myself a WoW account and am now whoring my time away with my kickass night elf hunter. But today i must stop to draw something for my kitty!