Session 17

拉伸
跑步热身15分钟左右
训练:

  • 杠铃胸大肌侧躺
  • 哑铃胸肌小鸟开
  • 单哑铃平躺抬胸
  • 哑铃前三角肌平抬
  • 哑铃前三角肌上举
  • 哑铃中三角肌
  • 椅子下蹲
  • 下卷腹变换花式
  • 上卷腹加斜卷腹

Session16

骑脚车热身15分钟左右
训练:

  • 杠铃胸大肌侧躺
  • 哑铃前三角肌
  • 哑铃中三角肌
  • 哑铃背肌
  • 哑铃后腰肌
  • 负重内侧深蹲
  • 下卷腹变换花式
  • 上卷腹加斜卷腹



有时迟记录了,有些不记得了……

Session 15

骑脚车热身10分钟左右
训练:

  • 胸肌斜躺
  • 胸肌平躺
  • 胸肌哑铃平躺往头抬
  • 哑铃半中三角肌
  • 哑铃前三角肌
  • 椅子下蹲
  • 下卷腹变换花式
  • 上卷腹加斜卷腹
  • 侧抬脚


Session 14

拉伸
跑步热身15分钟左右
训练:
  • 杠铃胸大肌侧躺
  • 杠铃胸大肌平躺
  • 哑铃肱二头肌
  • 哑铃胸肌小鸟开
  • 哑铃中三角肌
  • 下卷腹
  • 上卷腹

自己再做腿部脚推、杠铃深蹲……越来越懒,糟糕!加油!

Session 13

拉伸
跑步热身15分钟左右
训练:
杠铃胸大肌侧躺
杠铃胸大肌平躺
哑铃肱二头肌
哑铃胸肌小鸟开
下卷腹
上卷腹

还有……忘了……太懒惰写,竟然忘了……

Session 12

骑脚车热身10分钟左右
训练:
往下拉背肌
划船背肌
哑铃中三角肌
哑铃肱三头肌
哑铃肱二头肌
下卷腹
上卷腹

还有一些忘了……呜呜……太迟记录的后果……

Session 11

跑步热身15分钟
训练:上身

  • 往下拉背肌
  • 划船背肌
  • 锁骨部胸大肌(机器)
  • 哑铃胸大肌
  • 哑铃中三角肌
  • 哑铃肱三头肌
  • 哑铃肱二头肌
  • 下卷腹
  • 上卷腹


Session 10

拉筋5分钟
骑脚车热身10分钟左右
训练:60分钟

  • 往下拉背部肌(机器)
  • 背肌划船(机器)
  • 锁骨部胸大肌(机器)
  • 胸大肌
  • 向上举中三角肌(机器)
  • 哑铃中三角肌
  • 直立杠铃弯举 - 肱二头肌
  • 仰卧后撑  FAILED

多做两个腹部练习:上卷腹和下卷腹


今天本来心脏跳的很不好的。热身后,就比较好了。
开始运动,调整呼吸,就没有那么辛苦了;运动后,比较舒服了。今天特别觉得呼吸重要。

今天的运动是upper body hypertrophy...

Session 9

拉筋5分钟
跑步热身15分钟
训练:全部3 sets


  • 股直肌
  • 股二头肌
  • 弹跳深蹲
  • 负重内侧深蹲
  • 左右脚跨步
  • 背腰肌
  • 腿部外侧(机器)
  • 后抬腿(左右20下而已)
  • 下卷腹
  • 上卷腹

Session 8

拉筋5分钟
骑脚车热身15分钟
训练:全部3 sets

  • 股直肌
  • 股二头肌
  • 负重内侧深蹲 + 背腰肌
  • 机器屁股推(不懂叫什么?)
  • 腿部外侧(机器)
  • 腿部内侧(机器)
  • 后抬腿
  • 下卷腹
  • 上卷腹

Session 7

Anatomy adaptation 1 & 2 都过了

现在是leg training:

拉筋
慢跑热身15分钟
训练:全部3 sets
  • 股直肌
  • 股二头肌
  • 负重一般深蹲
  • 负重内侧深蹲
  • 股外侧肌
  • 排肠肌
  • 上卷腹

Session 6

上一堂课假期,老师临时请假了。自己大概做了一些记得的。

星期三,连续两天讲座回来,很累,还是继续:

拉筋
骑脚车15分钟
训练:
  • 锁骨部胸大肌(机器)
  • 哑铃胸大肌
  • 往下拉背部肌(机器)
  • 背肌划船(机器)
  • 哑铃中三角肌
  • 负重一般深蹲
  • 负重内侧深蹲
  • 左右脚跨步
  • 抬腿腹部肌==》上下交替,但后腰力不足;又或许腹部没怎么用力
  • 上卷腹
大概就是这样吧~

前几天又偷懒没有乖乖喝补充剂了。

Session 5

由于时间更改,我到的时候老师说要延迟一下,我就说稍后再回来。回来了,老师说我闪过之后,有人说我的屁股已经很美了,干嘛还要练?呵呵……呵呵呵……(人家要美嘛!)


拉伸
跑步热身15分钟左右
训练:


  • 锁骨部胸大肌(机器)
  • 胸大肌
  • 哑铃胸大肌
  • 往下拉背部肌(机器)
  • 背肌划船(机器)
  • 哑铃前三角肌
  • 哑铃中三角肌
  • 一般深蹲 x3
  • 左右脚跨步
  • 抬腿腹部肌==》没感觉,改成吊在半空中左右、上下交替
  • 上卷腹
深蹲还是酸,但好像比较有耐力了。我说就为什么前大腿拉筋很紧了啊?老师说,在家要多做拉伸,我也没问为什么,只是网络文章都说线条会比较美……

Session 4



跑步热身13分钟左右
训练:

  • 锁骨部胸大肌+前三角肌
  • 胸大肌
  • 哑铃背部肌1(手开)
  • 拉机器背部肌划船(站立)
  • 肱二头肌(机器)
  • 肱三头肌(机器)
  • 中三角肌(机器)
  • 哑铃深蹲
  • 哑铃内侧深蹲
  • 腿部外侧(机器)
  • 抬腿腹部肌
  • 上卷腹
慢走7分钟结束

Session 3

Day 6

拉筋
骑脚车热身15分钟
训练:(脚的3 sets,其他2 sets)


  • 锁骨部胸大肌+前三角肌
  • 哑铃背部肌+后三角肌
  • 哑铃前三角肌
  • 哑铃肱二头肌
  • 哑铃肱三头肌
  • 一般深蹲
  • 左右脚跨步
  • 内侧深蹲
  • 基本卷腹
教练还是叫我补吃蛋白粉了……算了,还是乖乖听话吧~ 今天他没有那么重的香水味了,呼呼……

完毕,教练还特别叮咛,过后别再去做心肺的有氧运动了,不然会瘦;我可是要长肌肉的!一个半月后,还要量体重呢!

Session 2

Day 4

拉筋
跑步热身15分钟
训练:

  • 一般深蹲
  • 左右脚跨步
  • 锁骨部胸大肌+前三角肌
  • 哑铃背部肌+后三角肌
  • 哑铃中三角肌
  • 哑铃肱二头肌
  • 肱三头肌
  • 手碰脚、抬脚腹肌上卷腹
原本一开始都做3 sets的,但因为状态不佳,教练说2 sets就好了。(睡不够、小红又要来了。)

而且,因为是早上,教练的香水味重到我想晕了……!


Day 5

原本以为没事儿,结果第二天深蹲跟跨步特别起了作用……手臂和腿部肌肉酸痛!啊~!


Session 1

狠下心,砸了本下去学重训了。

第一天:(~1小时)

伸展 5分钟
跑步热身 15分钟
训练+拉伸:[全部2 sets]

  • 锁骨部胸大肌+前三角肌
  • 背部肌+后三角肌
  • 哑铃中三角肌
  • 哑铃肱二头肌
  • 哑铃肱三头肌
  • 一般深蹲
  • 内侧深蹲
  • 腹肌上卷腹


谈情说爱?

每个人都有自己“爱”的方式。

如果有个人 用自己“爱”的方式去爱自己(彼此爱的方式相同)……会很感动吧?

坦诚

爱,需要坦诚。

在爱里没有惧怕,在爱里不怕受伤,在爱里没有自卑,在爱里没有隐藏。
若要真爱继续写下去,请坦诚。

分享我心头爱

喜欢音乐

如果我的他可以和我一起分享好音乐,是多么幸福的事儿吖!
如果我的他可以和我的朋友好好相处,是多么骄傲的事儿吖!
如果我的他可以与我并我的朋友好好一起欣赏音乐演出,是多么大的美事儿吖!

如果能不留有这些遗憾,是我最开心、渴望的事儿吖!
每个周末,就这样约会。
这……应该是我想要的生活吧!
唔……我贪心了吗?

Learning of the day - April 2013

Had a very nice learning session today. (Viewing our life from Genesis, chapter 1)

In the beginning, everything in the earth was formless and empty. God created and ordered the world from that formless and empty earth, all according to their kinds. And God had Sabbath (rest) on the seventh day.

Similarly, to have a clean or tidy house, you need to start from a messy situation, order all the things accordingly, to good, and eventually very good. Then have rest after work. (Best productivity always come from an optimum condition instead of work it out to the max.) Rest allow us to know who we are, what to do, and have a clear picture on the spot we are standing.

Not only our house, same rules apply to our working environment, society, even our country. If we are in a chaos, it's always nice to handle and manage it from messy to good, until very good. Just enjoy the duty/task being given! Here, God has shown us a very good example in Genesis, in ruling the earth/world.

He says, “Be still, and know that I am God.
你们要休息 要知道我是神。 

Lord God is the Master and we human are the Manager. So, try not to be so proud to be a manager because things will still work out even without us. Take care of ourselves to be in the optimum condition, and learn to be humble.


Journey to Intimacy by Dr Wei-jen Huang, chapter 2 & 3
Love bank which affects the brain Limbic System.
Save your $$ into the love bank using 5 different language of love: Quality time, Gift, Acts of service, Physical touch, & Words of affirmation. (Priority differ with each everyone.)
Different people has different language of love, so save your $$ in a correct way. The proper expression of love would be doing what the other party's language of love instead of our own.
Love bank saving exercise: Two party holding hands, look into each eyes, telling each other their gratitude/words of affirmation, & hug hug.

Most couples have very contradict characters. These people can still be together because they are able to live together with the differences among each other. According to the findings from Evolutionary Psychology, there's five typical reactions that can be observed when conflicts occur: Fight, Submit, Freeze, Flight, & Collaborate. Virginia Satir also stated five different actions that people will take: Blamer, Placator, Super Reasonable/Computer, Irrelevant/Mascot, & Congruent. All these reactions can effect a relationship. However, we should see all these reactions actually origins from fear of being hurt. Therefore, understanding the true reason of any of the above reaction  is the key to unlock your conflict in any relationship.




My language of love:
Quality time
2 Physical touch
Words of affirmation
Acts of service
Gift
How about yours? ...^-^...

一个人

时差?没关系。
我可以一个人吃饭。
我可以一个人回家。
我可以一个人听歌。
我可以一个人逛街。

我绝对可以自己打发一个人的时间,但请别让我寂寞太久……
怎么可以我不知道你忙的是什么?你不清楚我做的是什么?!

Casual sing: You gonna miss me [Pitch Perfect]

 
Sing along with the background song from youtube =)
 

I've got my ticket for long way 'round
Two bottles of whiskey for the way
And I sure would like some sweet company
and I'm leaving tomorrow, whatdya say?

When I'm gone, when I'm gone
You're gonna miss me when I'm gone
You're gonna miss me by my hair
You're gonna miss me everywhere
And I know you're gonna miss me when I'm gone

I've got my ticket for the long way 'round
The one with the prettiest view
It's got mountains, it's got rivers
It's got sights to give you shivers
But it sure would be prettier with you

When I'm gone, when I'm gone
You're gonna miss me when I'm gone
You're gonna miss me by my walk
You're gonna miss me by my talk
You're gonna miss me when I'm gone 

Happy Birthday to our Dr Lim =)

Together with my friends all under the same supervisor, we made this video for her birthday celebration. We purposely made our progress report meeting on her birthday, however it has been postpone... Anyway, we are happy that she still like our surprise! Hehe...


A shorter version prepared but not presented.

往前走

到底是什么时候?
我站在路口
却不知如何往前走?

到底是什么时候?
我呆在路口
容许自己不往前走?

醒过来,
你要看前方的路。
那绿油油的草,
茁壮的往上长;
你比草更高,
你比天使更宝,
继续的往前走!

My samsung galaxy mini 2


My old phone got malfunction, I'm grateful that William bought me this. However, this new phone already cost me RM200 today on GPRS... =p

UTAR International Conference on Chinese Medicine, 22-23/9/2012


I attended the Universiti Tunku Abdul Rahman International Conference on Chinese Medicine, which also noted a VIP Prof Ngeow Sze Chan who is the father of Traditional Chinese Medicine (TCM) in M'sia and passed away 10 years ago. Prof Ngeow's family members were all invited, sharing the life of late Prof. Ngeow, and a Bronze Statue of the late Prof Ngeow were held. The event also invited many local speakers and speakers from China, Hong Kong, USA, and Australia, sharing about knowledge and the TCM developments in different countries. Both Mandarin and English were used throughout the event.

The day before the conference, with my friend, who is a colleague of mine, Ping Wey, we travelled from Sg Long, took LRT to PWTC late at night to prepare for early rehearsal the next day. We were lucky being offered a room in the Sunway Putra Hotel for that night. After changing and brushing, we also helped to arrange the goodies, yes, in our pyjamas. What an experience, haha!!


The fruits of running experiments and poster presentation:

Had fun with friends, Jenny, TianXin, PingWey, all of us are the poster presenters plus stage assistant, the usher!

1 PingWey  2 TianXin  3 Jenny  4 me


I had learned a lot in this conference, part of the event preparation process, poster/paper presentation and TCM knowledge. Very thanks to my supervisor, Dr Lim Yang Mooi who helped us to get fund and gave us the chance to participate in the conference. Last but not least, it was very fun talking with Emeritus Prof Cordell, my colleague's external co-supervisor from US and listening to fellow great people! ^-^ 

Great experience, thank God!

An experience of listening opera: La Traviata

"La Traviata" Opera
Sun 9/9/2012 3pm

Malaysian Philharmonic Orchestra
Claus Peter Flor
 conductor
Sonya Yoncheva soprano
Jean François Borras tenor
Alberto Gazale baritone


VERDI La Traviata (Opera in Concert)

Ticket Price (RM): 250 | 180 | 130 | 60 
Dress Code: Strictly NO Jeans, denim, shorts,collarless T-shirts/singlets, sneakers and slippers at any time. 


Sat 8/9/2012 10pm - Sun 9/9/2012 1am:
Printing of synopsis and libretto for the opera while listening the opera in youtube. The ticket we purchased was with student price RM30 (since it is categorized in the MPO specials) instead of original price RM130 which is definitely worth watching! It's good that with student price, we can choose seats both from plan B and C (RM60). Together with my friends, who never watch opera live, we choose this concert simply because of the category and the price. The opera was scheduled on Sat night and Sun day, while only the Sun's was opened for ticket selling (Sat attendance was by invitation).

Now I came to know that this opera is adapted from a novel and composed by Verdi. According to wiki,
Today, the opera has become immensely popular and it is a staple of the standard operatic repertoire. It is second on the Operabase list of the most-performed operas worldwide, behind only The Magic Flute.

Sun 9/9/2012 3pm - 5pm:
Together with my friend, we went from Sg Besi, taking train to MPO KLCC. We reached our destiny by 2pm. Walked around taking poster picture, seeking for locker and toilets. People seems to wear more casual as compared to what I saw last time. Maybe there's a difference of day and night performance, my hypoyhesis: people tend to wear nicer at night. =)



In the ancient time without TV, I wonder opera would be their very expensive pleasure in their country, a good art to retain til today, and pass on to next generation, showing our human's creativity! Comparing what I viewed today, the opera showing from youtube is a more complete version with lotsa vocalists. However I prefer the soprano voice of today's opera (kinda lyric, not sure if coloratura). Also, she can sing softly while maintaining in high pitch. The opera today took only 3 vocalists to sing the 3 main characters: Violetta (Soprano), Alfredo (Tenor), Germont (Baritone), a simpler version. I guess the price would go even higher than RM130 if more vocalists are going to join in singing, and it is simple because the stage of MPO hall is kinda small to fit in both orchestra and the performers.

As I thought they wouldn't provide a libretto, I printed my own copy to allow myself follow the flow on what they sing. However, it's too dark to read in the hall, luckily they show the libretto on screen!
Outside the performance hall, waiting for entry.
The singers were great, I think their voice just suited to each every characters, the young lady, young man, and a father's sound. I even tear when Violetta and Alfredo struggled to get together... Soprano sang very high pitch and trembling my eardrum, tenor has a good voice yet for some parts his voice was covered by the orchestra; my friend says baritone is way better than tenor and the baritone is having more experience in singing, (no commend). Only one thing my friend commended was the light blew which representative the main character's death was blown too early but optimum to be blown off together with the music end. Lol... just a perfectionist thought.

In conclusion, it was tremendously great that my first time listening to a live opera was 'La Traviata'. Now I know the famous Libiamo ne'lieti was from this opera!

Here may you enjoy the famous part of the songs in 'La Traviata':

Aux Champs-Elysees

A very cute and lively French song, just couldn't resist listening to this song.
Understanding its lyrics, kinda romantic... ^.^

Acapella:


And people used to translate the "On the Champs-Elysees" into some funny sounded words...lol...


A piano version:




From wiki:
The Avenue des Champs-Élysées (French pronunciation: [av(ə).ny de ʃɑ̃.ze.li.ze] ( listen)) is a street in Paris, France. With its cinemas, cafés, luxury specialty shops and clipped horse-chestnut trees, the Champs-Élysées is one of the most famous streets and one of the most expensive strips of real estate in the world.[1] Several French monuments are also on the street, including the Arc de Triomphe and the Place de la Concorde. The name is French for Elysian Fields, the place of the blessed dead in Greek mythology. The Champs-Élysées is known as "The most beautiful avenue in the world", La plus belle avenue du monde in French.[2]

 Hereby attach some images of Champs-Elysees:

Trip to 第7届海外华文书市 BookFest@2012

Together with my friends, I've attended the BookFest@2012 in KLCC a few days ago. There's tons of Chinese & English books, stationary, & booths.

Besides books, here's the significant harvest from the BookFest:
中国交响世纪(12CD), a Chinese & Western combination orchestra on  famous Chinese songs. 

A collection of famous classical music.

In total I have got 17 CDs, average RM19.22 per CD.
Bought together the tickets for Malaysia Philharmonic Orchestra concert as well, good that can get student price which only 24% of original price! ^o^
Head from Sg Besi to KLCC ^.^