Muscle building - week ??

Current body weight is about 155lbs. Lower body training seems easier.
Lower body exercise
1) Dead-lifting - 5 sets, 120lbs, 5 reps
2) Over-head Squat - 5 sets, 5 reps
3) Leg Hack Squat - 4 sets, 50lbs, 10-12 reps
4) Leg Calf raise - 4 sets, 50lbs, 10-12 reps
5) Wide Leg Press - 4 sets, 140lbs, 10-12 reps
6) Leg extend - 4 sets, 80lbs, 10-12 reps.

Muscle building - week ?

Went back to personal training session. Current body weight is about 150lbs.
Seems like Andy is trying to rush my muscle building, homework are much harder than before.

Upper body exercise
1) Benching - 5 sets, 90lbs, 5 reps
2) Dumbbell Alternating Curl - 5 sets, 15lbs each, 6 reps
3) Incline Dumbbell Press - 4 sets, 17.5lbs each, 10-12 reps
4) Incline Dumbbell Curl - 4 sets, 10lbs each, 10-12 reps
5) Pec Fly - 4 sets, 20lbs, 10-12 reps
6) Dumbbar Curl - 4 sets 20 lbs, 8 reps.

The Design of Everyday Things

Recommended by Steve from OB, first book of usability for me.
Yes, I want to look for some jobs about software usability design. This book give me a feeling of what a usable product may look like. Now every time I hold a product in my hand, I started to think the usability of it, how it can be improved. Some thing happen when I design the software. Nice book.

下一站, 戀愛

I think I was really desperate to fall in love. I bought this book in hong kong when I tried to pick up some books for my friend in 天道. This book is much shorter than "Boy Meets Girl", but gives some more perspectives to normal people who want to prepare themselves before falling in love. Supplement of "Boy Meets Girl". For Christians, I still recommended to read "Boy Meets Girl" before hand.

Only You can be you

Got this book from Ricki on 2011/11. It was the time when I commit to God not long ago. She gave me this book, so may be I should read it just to get an idea how to be a Christian. This book talk about 3 stages of Christian life. Surrender, Steward, and Service. More like to help me transforming to be a better Christian, which I did see problems form along the way from my childhood. Something needed to be changed, I can only let God knows and let Him come into my heart and do the transformation. I believe this is also what God wants me to become.

Bonjour & Pierre

看見水很髒, 今天把心一橫, 把魚缸洗得干干淨淨
每天早上放點點魚糧, 慢慢地你們便進入了我的生活
娘親回港前千叮萬囑要我記得餵魚, 回港後什至在我臉書的牆上留言提醒, 卻沒有在牆上向我問安, 可見你們的地位何等重要

紫色的叫Bonjour, 因為早上一起床便看見牠, 餵牠時總會擺著尾游向我, 養了年半
藍色的叫Pierre, 餵牠時總是不了我, 轉身魚糧就不見了, 養了不足一年
但名字是我剛改的, 因為我平時都稱呼牠們"兩條魚", 現在改了法文名, 故事便可浪漫起來
為什麼叫Bonjour和Pierre, 因為我只會這兩個法文字

Investment Summary 2011

What a poor year, my portfolio is down from 11% to -11%.
Mostly because of HSBC, MFC, both of them took 73% of my portfolio and they're all went south. In addition to some short fried CAT, MCD, I know I'm not a stir fry player. Let me focus back to just long term investment.
In 2011, I added Vitasoy and KO in my long term portfolio, so far they make me feel safe in such economy.

Look for the seeing what's going to happen in 2012.
If this will be the end of the world in 2012, this portfolio doesn't really make any interest factor.

當男孩遇見孩

成了基督徒, 朋友便介紹我看這書, 是可憐我單身了很久嗎?
但這本書看完感覺很好, 比較清楚知道了基督徒是應該用甚麼心態去談戀愛. 本書內容主要討論從告白至結婚時期要注意和面對的問題.
感謝神送我一本好書, 亦要感謝友人介紹, 是本很有用的書.

受洗了

It's a wonderful day.

最後的演講

youtube link

I watched "The Last Lecture" on youtube for quite awhile ago. This is the book version of that youtube video. i believe the book covers more than the 1 hour content of the video. Randy Pausch was talking about how to reach childhood dream. I believe we all have dreams, but how many of us are actually thinking about reaching them. Most of us (at least myself is) some time work like a zombie, working to satisfy someone's dream (someone's business). This reminds me about Steve Jobs who died in about a week ago. Both Randy and Steve to follow our own direction and forget others. First question I raise is "what about my existing burden?"

How do I carry the burden and at the same time achieving my dream?
The question is yet to be answer. I should start doing a checklist of what I should do to answer this problem.

Thank you Randy, and RIP.

挪威的森林

First entry of 村上春樹. i didn't watch the movie, but let's give it a try, since i bought his series of 1Q84 already but no time to read them.
In the first half of the book it was so boring that I have no idea what type of novel this is, until Stasia told me 村上春樹 did it on all his pieces. First half took me so long to read until its half way, when characters started dying. The threme "死不是生的對極形式, 而是以生的一部分存在著的" shows up more and more. The book goes more and more interesting until the last word. I took just a week to finish the second half, it was like 5 time faster. This just give me more motivation to read 1Q84.

决志了

把心一橫...

特別鳴謝: Gus, 小組組員們, 師姐, 來討食的, 李卓人, Crystal, 屈牧師, 祢...

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...

Muscle building - week 3

Feeling great in Week 2, my weight reach historial high 140lbs. Not sure those are fat or muscle, but at least feeling more power from the back.

Week 3 exercise continues, push push push:
- Jump Rope 5 mins
- Sub Scape Slide - 8 reps - 3 sets
- Dumbbell Row - 10 reps - sets - 12lbs
- Stairmaster - 80spm - 5 mins
- Elv Pushup - 10 reps - 5 sets
- Ergo - 250 rev both direction - lvl 7 resistance

Going to weight lifting on wednesday, sounds like i'm getting there...

超強閱讀術:一個月讀五十本書的方法

Clearly want to read books faster so i can clear my books bought from hong kong in all these years, but it is actually useful because the faster I can read, the more information I can go through in my lifetime. The book introduces/mentions a lot of method for speed reading the book, like 80/20, keywords searching, increase the area of read in one shot. However, I think the more book I read, the faster I can read more, this is just practice make perfect. For sure, I rather read slow for some of the literatures, just to taste their every single bit.