Eat Spider

At Khmer Delight along East Coast Road. They’re not on the menu but you can ask for it.

A two-some costs $5.90 and they taste like meaty french fries.

Week 2.5: Slowly Slowly

Bloody slow cyclist!  Bloody slow runner – not too slow!

One week after my back gave out, I’m at my core + pylometrics exercises again. It’s not too great though. It’s hard work just to complete it.

But I’ll keep at it.

Just because I should.

Achievements

Pylometrics: Done

Core: Done

Bodyweight: Done

Run: Done

Cycle: Done

Goals

Dates: 11-14 Aug

• +1 to Core
• +1 to Pylometrics 

Training Routines

Dates: 6-9 Aug

Core

3 Sets

1. 12 X Lower abs
2. 12 X Side to Side
3. 12 X 5-sec one leg marches
4. 12 X Crunches (Ball)
5. 33 sec Bridges (Ball)
6. 33 sec Lay-outs

Pylometrics

Exercises (3 Sets)

1. 11 X Squat to Jumps
2. 11 X One-Two Hops
3. 11 X Spilt Squat Shuffle
4. 11 X Mountain Climber
5. 31 X Single Ankle hops

Others

1. 10 X Shoots
2. 10X Roundhouse kicks

Bodyweight

Exercises (3 Sets)

1. 10 X Squats (20 kg)
2. 10 X Single-leg Squats
3. 10 X Lunges
4. 15 X Single Leg Calf Raises
5. 10 X Push ups
6. 5 X Shoulder Presses
7. 10 X Rows

Runs/Bicycle

1. Run (2.4 km) 
   Timing: 22:00; Speed: 6.54 km/h
2. Cycle: 24.1km
   Timing: 1:40 h; Ave Speed: 14.46 km/h

KIV

1. Slope Runs (3x 0.38 km)
2. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
3. Single-leg Isometric Deadlifts
4. Single-leg Isometric Squats
5. Isometric Squats
6. 10 X Inclined Inverted Rows

Week 2.0: Mr Injury Prone

And so I got injured again. My back gave out from doing Core exercises (ironically).

For two days, I penguin-waded from point A to point B. In fact, it got so painful that I had to brace my abs just to stand…without moving at all.

“A massage,” I thought “It’d do me wonders.”

Oh it did. But not without more pain.

It was one of the most jaw-clenching, fist-grasping, scream-like-a-little-girl massage that I’ve ever had. The masseuse, a slender wisp of a girl, hit all the pain spots without much effort.

The next day, I ached. I was sore like I’d been through the grinder. But oddly enough, 24 hours after my massage, my strained back muscles subsided to a whisper. And my shoulder doesn’t hurt as much as before.

Now that’s remedy!

Achievements

Pylometrics: Done

Core: Done

Bodyweight: Done

Run: Done

Cycle: Nope

Goals

Dates: 2-4 Aug

• Maintain current numbers.
• Everything went south because of my injuries.

Training Routines

Dates: 2-4 Aug

Core

3 Sets

1. 12 X Lower abs
2. 12 X Side to Side
3. 6 X 5-sec one leg marches
4. 12 X Crunches (Ball)
5. 32 sec Bridges (Ball)
6. 32 sec Lay-outs

Pylometrics

Exercises (3 Sets)

1. 10 X Squat to Jumps
2. 10 X One-Two Hops
3. 10 X Spilt Squat Shuffle
4. 10 X Mountain Climber
5. 30 X Single Ankle hops

Others

1. 10 X Shoots
2. 10X Roundhouse kicks

Bodyweight

Exercises (3 Sets)

1. 10 X Squats
2. 6 X Single-leg Squats (-4)
3. 10 X Lunges
4. 15 X Single Leg Calf Raises
5. 10 X Push ups
6. 5 X Shoulder Presses
7. 10 X Inverted Rows

Runs/Bicycle

1. Run (2.4 km) 
   Timing: 24:00; Speed: ??.?? km/h
2. Cycle: 4 X 4.4km (13.2km)
   Timing: ??:00; Fastest Speed: ?? km/h; Ave Speed: ?? km/h

KIV

1. Slope Runs (3x 0.38 km)
2. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
3. Single-leg Isometric Deadlifts
4. Single-leg Isometric Squats
5. Isometric Squats

Week 01.5: Of Core

My throat is scratchy and achy. I haven’t been sleeping well. I think it’s all the work that I’ve taken on. My shoulder still aches and clicks when I lift it over my head.  But I can do a few push ups.

Achievements

Pylometrics: Done

Core: Done

Bodyweight: Done

Run: Done

Cycle: Done

Goals

Dates: 2-4 Aug

• +1 to Core
• +1 to Cycle reps

Training Routines

Dates: 28-31 Jul

Core

3 Sets

1. 11 X Lower abs
2. 11 X Side to Side
3. 5 X 5-sec one leg marches
4. 11 X Crunches (Ball)
5. 31 sec Bridges (Ball)
6. 31 sec Lay-outs

Pylometrics

Exercises (3 Sets)

1. 10 X Squat to Jumps
2. 10 X One-Two Hops
3. 10 X Spilt Squat Shuffle
4. 10 X Mountain Climber
5. 30 X Single Ankle hops

Others

1. 10 X Shoots
2. 10X Roundhouse kicks

Bodyweight

Exercises (3 Sets)

1. 10 X Squats
2. 6 X Single-leg Squats (-4)
3. 10 X Lunges
4. 15 X Single Leg Calf Raises

Runs/Bicycle

1. Run (2.4 km) 
   Timing: 21:51; Speed: ??.?? km/h
2. Cycle: 3X 4.4km (13.2km)
   Timing: 45:00; Fastest Speed: 34km/h; Ave Speed: 17.6 km/h

KIV

1. Slope Runs (3x 0.38 km)
2. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
3. Single-leg Isometric Deadlifts
4. Single-leg Isometric Squats
5. Isometric Squats
6. 10 X Inclined Inverted Rows

Larb Moo: Liver & Pork Salad (Thai Style)

I love this salad. Whenever I go to Golden Mile Complex, I’ll happily order to eat with sticky rice (kaho niao). Upon eating I’d break out in waterfalls of sweat…happily, of course, because of the chillis – pound and ground – into the sauce.

Amazingly, this salad is easy as ABC to make, and remarkably healthy to boot. No oil or frying needed at all. Try… it’s worth the chop, slice, dice and waterfalls of sweat.

Time Need

30 min to prep; 15 to cook

Ingredients

1. Minced pork
2. Liver
3. Lemongrass
4. Lime Leaves
5. Cilantro
6. Mint Leaves
7. Thai Chillis
8. Fish sauce
9. Sugar
10. Shallots
11. 1 handful of Rice

Preparation

1. Finely chop your shallots, lime leaves, cilantro, mint leaves, Lemongrass and Thai chillis
2. Take another bunch of Thai Chillis. Pound it into a paste. Make enough for 2 tablespoons.
3. Slice the liver finely
4. Mix up liver and pork with the Lemongrass. Set aside for a while.
5. Toast the rice until it’s brown. Ground it into a powder

Cooking

1. Boil water
2. Put the liver and pork mixture into the boiling water. Cook it throughly. Personally I prefer my liver a little raw.
3. Drain the meat. Set aside.
4. Making the sauce: Mix and mash fish sauce, chilli paste, and the chopped up herbs together. Taste. It should be spicy, salty, and fresh at the same time. Add sugar to even out the saltiness and spiciness. Keep mixing and tasting until the sauce your tastebuds are happy.
5. Mix the meat into the sauce.
6. Add rice powder. It should give the salad a nice nutty flavour.
7. Throw in a handful of chopped chillis.
8. Viola! Larb Moo for your Issan fix!

Notes

1. You don’t really need alot of sauce.
2. You control the spiciness. Add as much or as few chillis as you want.
3. The rice powder is the secret ingredient
4. You can substitute pork for any other meats or offal
5. I didn’t give any measurements because it’s a matter of taste. Thai food should sweet, sour, spicy and salty at once. It’s all balanced according to your tastebuds.

Week 01: Alternative Exercise

  Injured again. There’s a  clicking in my left shoulder after I’ve lifted 25 kg. It’s been going on for 2 weeks. Now I’m not able to lift weights. Annoying.
I’ll give it a month to heal up. But I’ll need to do something, otherwise I’ll get remarkably fat. Like what’s happened to me now.
I’ll focus on my core (I know I’ve said this very often), pylometrics for power, body-weight exercises for strength, and runs to build stamina. 

Achievements

Pylometrics: Done
Core: Done
Bodyweight: Done
Run: Done

Goals

Dates:

•   + 1 to Core

Training Routines

Dates: 23-25 Jul

Core

3 Sets

1. 10 X Lower abs
2. 10 X Side to Side
3. 10 X Lower back (Ball)
4. 10 X Crunches (Ball)
5. 10 X Bridges

Pylometrics

Exercises (3 Sets)

1. 10 X Squat to Jumps
2. 10 X One-Two Hops
3. 10 X Spilt Squat Shuffle
4. 10 X Mountain Climber
5. 30 X Single Ankle hops

Others

1. 10 X Shoots
2. 10X Roundhouse kicks

Bodyweight

Exercises (3 Sets)

1. 10 X Squats
2. 10 X Single-leg Squats
3. 10 X Lunges
4. 15 X Single Leg Calf Raises

Runs/Bicycle

1. Run (2.4 km) 
   Timing: 17:00; Speed: ??.?? km/h
2. Slope Runs (3x 0.38 km)
3. Cycle: KIV
   Timing: 64:00; Speed: 21.5 km/h

KIV

1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
2. Single-leg Isometric Deadlifts
3. Single-leg Isometric Squats
4. Isometric Squats
5. 10 X Inclined Inverted Rows

Really Bad Copy

This writer should be shot, drawn and quartered. Or at least left to drown in cough syrup.

‎"Play a lead role in working with the digital agency to execute the communications strategy, taking into consideration cross-touchpoint integration to ensure that the synergies between the touchpoints are fully leveraged."

As a friend of mine says, “Someone tell me what the fuck does everything after the comma mean? Sorry but my communications skills are unable to decipher such gibberish. Guess my touchpoints aren't fully synergised. Oh well.”

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