cheapo water bottles

I have been "thinking" to replace the broken water bottle in the office. after company party in Universal Studio which make my feel dehydrated so I was thinking about water bottles. By any chance Crystal told me she bought her stainless steel water bottom from Ross for $4.99, so I went to Ross and saw my favor red color only cost $5.99 for 2. The price is so cheap that I can have 1 for office use and one for carry around, so here they are now...

Cardio

Approaching the last few personal training session. I think it's time to put down what I have done at this stage for future reference.

Cadio exercise:
1. cycling - lvl 10 - 0.5mil
2. ergo - lvl 6 - 75 rev forward and backward
3. rower - lvl 10 - 500m
4. skier - 500m
5. dynamic warm up
6a. medical ball - face wall, overhead drop then push and jump the ball toward the wall, 5 * 2set
6b. medical ball - face side, hold ball top and bottom, turn body only and throw ball toward the wall, 5 * 2set
6c. medical ball - face back, jump and throw ball overhead back to the wall using lower back muscle, 5 * 2set
7. rollover doll - 80ft
8a. double thick rope - double waver, 25 * 2set
8b. double thick rope - single waver, 25 * 2set
8c. double thick rope - lay down sit up wave left and right, 25 * 2set
9a. pull rope - pull toward abs - 250ft
9b. pull rope - pull and turn body left and right toward side abs - 150ft
9c. pull rope - lay down face up legs over the air pull down - 200ft
10. treadmill - incline 30, speed 2->3, 3mins

My new protein and high calories diet

a lot of eating and drinking coming up...

不必說話就赢的簡報術

i don't remember why bought this book, since it has been awhile already. Possible try to help myself making presentations more readable and brush up a nicer resume. End up i've learnt something more on UI design. This is not expected.
Used 7 hours to finish all 7 chapters. Not a must read book, but it helps a little bit...

Muscle building - week 7

exercise change so fast this week, my weight reach 144lbs. Starting this week homework also focus on upper body, obviously seeing my arms are getting bigger.

Week 7 - upper focus exercise/homework:
- Jump Rope 5 mins
- Dynamic warmup
- Free muscle chest press - 35lbs * 8 * 4set
- Free muscle chest incline - 35lbs * 8 * 4set
- Free muscle chest Iso - 35lbs * 8 * 4set
- Tricep Ext. - 5 * 3set
- Dips - 10 * 3set
- Rower - 1000m

I was suggested to take supplement before and after exercise, shall i spend another $100 for these?

Muscle building - week 6

exercise hadn't change since this week, my weight reach 143lbs. At the same time feel significant bigger muscles on the shoulder and arms. Starting this week the homework focus on upper body, since I still need a bit more training on dead lifting, but I can now benching and free weight lifting, huge improvement from the past.

Week 6 - upper focus exercise/homework:
- Jump Rope 5 mins
- Dynamic warmup
- Benching - 50lbs * 6 * 1set + 70lbs * 5 * 1set + 80lbs * 5 * 5set
- Dumbbell Hammer - 10lbs * 8 * 5set
- Rower - 500m
- Shoulder Press - 50lbs * 8 * 5set
- Dips - lvl6 * 8 * 5set

Exercises are getting tough...