ICT Exercise Roadrunner 2015

Feel like blogging this down for memories sake..

Ah, the dreaded annual in-camp training once again.  Going into this year's ICT, I was feeling apprehensive yet kind of welcomed it in a weird way because it allowed me to take a break from my boring work.  I didn't really prepare mentally for it until the day itself.  Many things happened this year compared to last year, obviously the biggest being I have a girlfriend now...which made going through ICT an entirely different experience in a good way.

Obviously, felt so sian about the 3d2n outfield exercise for this high key.  Expected it to be xiong, etc.  Ah, a feeling that we cannot escape as long as do not hit 40 years old.

Finally after a long weekend break, I booked in Sunday night to sleep overnight.  Also brought all the necessary stuff with me and packed my field pack for the next morning.  Really a dreadful feeling this particular night.  The evening spent with bebe to catch up and make myself feel better... That night couldn't get a peaceful sleep, woke up at 5 am finally to prepare already.

Mind was kind of numb, as if back to "grinding mode" already.  Went for a really quick breakfast at the cookhouse of bread and omelette...which was really energizing.  Then brought everything to grandstand to standby.  Forgot what happened the morning except lots of waiting as usual...didn't even do field pack inspection like other platoons.  My platoon was luckily very slack.  Finally waited until 9 plus and headed to parade square, and soon after the coaches arrived to pick us up and send us to the Lam Sum area for our 3d2n outfield.

Reached the first training shed, which was designated as the Main Command Centre (MCC), and had the outfield brief.  For this outfield, I volunteered as the pointsman for the TRC ops.  Although it was the toughest role, I was sick of the sedentary lifestyle I was experiencing and needed some action...

More waiting and luckily or unluckily for us, it began to rain (CAT 1) status.  So as usual in SAF, we have to wait until CAT status cleared before exercise can resume.  Waited, bored and took out drawing pad to sketch the background.  Finally CAT status cleared but already 4-5 pm.  Load up tonner and transported to our area TCP 09.  Ours was a 3 way road that included a holding area.  But luckily, our area was full of shade.  Other sections were not so lucky and had to stand under the hot sun the next day.

Wow, going into the bushes again is such a weird feeling...it has been literally years since I last did that.  It was so hardcore that we had to hack away bushes using parade and stamp on the tall grass to clear a space to rest and put our barang barang...very 夸张... oh yea, just remembered the imba preparation I made, including bringing a small plastic tool!! It proofed to be such a difference maker.  Then again, we went to standby our stations but to our chagrin our section was not tested the entire evening and all we did was wait, and wait, and more wait.  Of course during this time we began to talk and I think this was where I finally shined.  Previously I was damn quiet I don't talk shit because of the inferiority I felt when I saw that most of my section mates were married/attached.  But this time it was different as I was the same status as then.  So I had that additional anchor to support me.  I really cherish and thank my gf for being there.  Anyway, dinner was simple; for the first time in years I ate combat rations again and cooked using mess tin.  Back to soldier jungle survival, I quite like it.

As the night turned dark, it was announced CAT 1 again, and it did drizzle a bit before stopping in our area.  Long story short, there was a miscommunication and resulted in...you guessed it, more waiting.  In the end we waited one hour for the tonner to pick us up, and during that hour we were so shagged that we slept on our LBV/field pack in the middle of the road...

Back to training shed and good news for us, exercise cut for the night.  So no night ops or whatever that we were dreading... Got to remove no. 4 and powder bath...omg the best feeling was taking off my socks and scratching the itchy red area...orgasmic.  Powder bath felt so good also...and after powder bath changed to admin shirt and slippers...heavenly.  Immediately after, went to sleep with rifle beside me and field pack as my pillow.

Surprisingly no night turn out of early morning deployment...so got to wake up at 7 am with a very satisfying 7 whole hours of sleep. :) Was recharged, went to pee and brush teeth and got ready to move back to our TCP again.  This time no CAT 1 so we moved our early.

When we reached there we deployed again, initially starting off with a shift system.  My partner began first and I was the resting detail...but didn't want to go back into the bushes to rest because it was too damn filthy, hot, and lots of mosquitoes and whatnot.  Stayed outside to talk cock.  From then because there wasn't any scenarios so we just tested everyone who wanted to cross our TCP...if not it was just more talking and waiting.

In the mid-day, after lunch, more activities went on. We talked more, bonded, made bets, took pictures, etc.  Whatever to kill time.  Finally we were told to standby for one real scenario.  This time a lao jiao was the pointsman and he unintentionally because the most hilarious dude because he would carry his cigarette and smoke while awaiting the convoy to arrive...visually it was amazing and it was just so cool to see a guy so chill and laidback while doing his duty.  The scenario played out and we did our jobs and were commended by the testers..

And guess what, soon, CAT 1 again and this time we did not have to wait long for our tonner to arrive.  Loaded everything again and moved back to training shed to rest.  Upon reaching training shed, rest and more chatting.  Then waited for some VIPs to arrive to talk to us, namely CO 1PB and CO MP Command.  By the time they finished it was already dark.  Next we settled down for a quick dinner, and this time I whipped out my secret weapon - German sausages, hot dog buns, and MacDonald's chilli and ketchup sauce.  Quickly made some hot dogs and shared with my section mates to everyone's satisfaction.  Tasted so good.

After dinner, load up tonner and back to TCP again.  Then we were dreading night ops but mentally prepared as it was the final night.  Endure this night and it will be over.  This round of mending the TCP and waiting was the most memorable because there was no more inhibitions and we just let go, talking about everything and anything under the moon.  The camaraderie was there and it's time like these when we look back and cherish.

At about 11 pm, our final scenario finally played out and this time, I was the pointsman on duty.  I was 50% satisfied with my performance as I did make a mistake.  But was given quick feedback and then good news - standdown and prepare to load up tonner to go back to training shed.  No further reason why but we all know, it was to go back to sleep.  We didn't have to sleep in the wretched bushes and rocks.  Hurray!!

Back to training shed, as usual powder bathed and changed to admin and slippers.  So happy and satisfied exercise finally cut and after tonight's rest, we will be able to go back tomorrow.  Slept around 12 am and had another wonderful 7 hours of uninterrupted sleep...

The next morning, expected to be deployed back to TCP but that didn't happen. Except for chosen guys who went back to de sign.  Had time again to start fire and cook some breakfast - the piping hot cup noodles I shared with my sergeant was heavenly.  The luncheon meat I brought also received some attention!

Then to my surprise, we did a quick area cleaning and go ready to return to Mowbray camp.  It was only 10 plus.  Feeling happy it was finally over and proud that I went through this outfield.

When we returned to camp, we did the usual of cleaning up the rifles and returning stores... and then finally, booked out.

Overall, it was a good experience that had more ups then downs.  Especially enjoyed the bonding time with section mates and being able to apply the TRC ops knowledge.  Till next year's ICT, which will be NDP, have a good year ahead and cheers.

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Standard Chartered Marathon Singapore 2014: My Experience

Two words: scorching hot!!

My 4th one this year. 4 stan chart marathon out of 5 years (missed 2012), not too bad. Once again, training did not go as I planned, but it was expected given the change in mentality which permeates into the way I live now. I am definitely not as fit as few years back but I hope to regain my fitness in the next few years. This year's marathon had its pros and cons like its predecessors. I enjoyed the race, especially with the adequate preparation and mental experience going in. I'll simplify my experience by running down kilometre by kilometre and end of with my list of the good, bad, and ugly.

Training: tempo run (5km 30min), bit of hills, 2-3 runs per week, longest distance covered was 29k (22k run 7k walk), longest run was 15k, tapered 2 weeks before, lastly incorporated swimming into regime. Preparation: brought own gel, surgical tape for nipple (LIFESAVER), bandages on smallest toe, vaseline between armpit and inner tight, aleve for ITB pain.

Songs: PLAYLISTS RULE. CM Punk shoot second part, austin podcast, jericho podcast, mick foley audiobook, and motivational power songs. 

Start: 3rd wave, 5.15am flag off.

1km: so fast? Must be the adrenaline. As usual, at about 300m from start point took a right sneaky turn into the infamous makeshift 'toilet' (drain) to settle a quick pee.

2k: feeling great. getting familiarized with the race pace using "Glemselems Elv" and "Budstikken".

3k: podcast time. CM Punk kicks it off.

4k: colt cabana's talking a lot. trying to squeeze between runners to find a good space for myself.

5k: hmm, a 0.00001% discomfort on my leg. It's normal, my whole body's a broken mess after years of running.

6k - 8k: hmm, feels longer than expected. energy depleting quite fast, getting somewhat fatigue. unexpected.

8k - 10k: I am plummeting at a highly undesirable rate. confused. why? my worst start to date. it's too early to be feeling fatigue. Will myself on hoping this will pass quickly. focus on the podcast. gel up.

10k - 12k: why is it so long. continue plummeting like alibaba stock. only 12k and the temptation to give up kicks in. aim for 15k...that's ECP.

12k - 14k: quite demoralised now. body feels like it has already ran 30k. terrible. admitted to myself I UNDERTRAINED. just entered ECP.

15k: think i probably started walking now. moral at all time low. is this going to be another looooong walk to the finish? I don't want to be the last few again! short term goal is ECP turning point (21km).

15k - 19k: walk run strategy now. even when walking i tried to double up. still feeling confused and disappointed. only podcast keeping my in the race now. gel up.

19k - 21k: there's no part of my body that is particularly painful (which is good), but i just feel so freaking fatigue. so heavy. probably walked this entire stretch of the race. felt embarrassed just before turning point where you can see the faster runners just opposite from you. indescribable sucky feeling...

22k: turned, and decided to run again.

23k: SUDDENLY, energy back up. As if my motor engine suddenly working after countless start ups. Probably the gel effects finally set in. Pace increased!

24k - 26k: the surge of energy continues. I'm surprised. motivation boosted. Ok I can do this. And my body is holding up well. Mentally I am so strong. so strong. 3 years of experience definitely helps.

27k: slowed down. energy level dropping back to normal but I am still feeling good. MUCH better than the first half of the race. continued walk run strategy. taking in as much fluids as I can at every station. gel up.

28k - 30k: mix of run walk and boosting. overtaking many runners, and feeling good. no pressure at all. don't even realise I am reaching the so called wall. physically i don't even feel close to hitting the wall at all. experienced marathoner!!

31k - 32k: biggest disappointment. where's the banana station? hoping it was further up but it wasn't. this is a serious issue. exited ECP, heading to gardens by the bay.

33k: walk run, still pacing myself. there's still 9km to go.

34k: the long river stretch, don't know what it's called. pace up and feeling good. sun was crazy.

35k - 36k: exiting bay, reaching the bridge soon. initiated my power playlist now. first up: david goggins. suddenly this wave of emotions came crashing down on me. I teared. but it made me even stronger. why am i doing this? why do i do this every year? all the pieces of the puzzle slowly began to fit. no way i'm giving up now.

37k - 38k: most painful and emotional part of the race which i absolutely killed it. digimon song played just before uphill. mentally prep myself; i was going to conquer the bridge by running all the way. all the freaking way. this is ME. i have trained for hills. digimon song boosted me to halfway up the hill. THEN THE SONG I WAS MOST ANTICIPATING FOR PLAYED. PLACEBO RUNNING UP THAT HILL. THE FIRST THREE NOTES. I WAS THINKING, DREAMING OF THIS MOMENT. THIS FUCKING MOMENT. It was surreal. It was emotional. And only now I realised that I was literally running up this freaking hill. It was no coincidence. I pushed and pushed and pushed, up and up and up, past all these walkers who I sensed was taken aback by my show of strength. But that was my motivation. I stopped to walk just at the top for a few seconds, before deciding to finish strong on the downhill. And golly did I. No doubt the fastest part of the race, the downhill.

38k - 39k: again, the experience factor. I knew I pushed too hard up and down the hills. So back to walking. conserve energy for the last few km.

40k: ok the road in front of me is all too familiar. could smell the finishing line from here already!! continued walking and run. I want to save up for the last kilometre.

41k: past esplanade and turn left to nicoll highway. just need to finish this stretch, make a right turn, and cheong to finishing line.

Ending: right turn, ACES HIGH playing, cheong all the way!!!! right thigh muscle killing me but the adrenaline!! Once again, a frantic dash at the last 100m, finished strong, did my ending pose, screamed like a madman, and thanked whoever is up there for blessing me. 4th marathon, completed.

pros: post race carnival better and better every year. love the inclusion of well designed photo taking areas. volunteers more enthu than last year. inclusion of adidas checkpoints with MC and volunteers motivating runners.

cons: still quite boring overall in terms of entertainment and volunteers. I can write an entire post for this but save for another day. no bananas. shortage of tiger balm. crazy sun but who can control the weather?

ugly: walkers should keep left. seen some casualties of war - man, if you are not prepared, don't sign up. think of your body.

Overall: 7/10

What I did right: proper gel timing. proper mentality and PACING. flawless (almost) playlist. so important. NEVERGIVEUP. excellent preparation (aleve, nipple guard, vaseline)

What can I do to improve for next year: better training, bring own TIGER BALM and snacks (because cannot trust stan chart anymore). pour more water on myself at water points. vaseline game could be improved at inner tight areas - have to apply over larger surface area.

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Standard Chartered Marathon Singapore 2013 Race Review

How long has it been already since the last post? Surprised the blog is still alive. Anyway, had the urge to write down my experience of this year's Singapore marathon. Let's do this.

Well, first of all my fitness has declined so much I may be the same as a weighed back in JC. Long story short, all the time was put in school and studies. It was planned and it was a good call because my grades are still there. Now with the holidays, I decided to refocus on my fitness and running.

This would be my third full marathon, with previous two being SCMS as well. Somehow, I've never participated in Sundown FM and never had the attraction to do it. Maybe next year. Going in, I wasn't expected any PR or timing or whatever. I simply wanted to complete and remind myself of my identity and that I could still complete it. So it was quite annoying when people persistently ask for my timing. I guess this hardly can be blamed, as their expectancies were due to my better performances in the past.

Training wise, I would say it was half-half. I guess this was because I only decided to participate in this year's marathon after my exams, which ended in late-October. Needless to say, I had to buy the bib from sellers. So I only had less than 2 months to really prepare. Before this, I was already kind of returning back to form around the middle of the year, where I decided to run around Singapore and create a photo album by taking pictures of the places in ran. I would say I could go 10k no problem, before I bought my bib. But marathon is no 10k, and I knew that. I've done 2 before, I know how challenging it is. So I tried my best to train properly with the limited amount of time I had. One thing about my training now compared to the past is that I am really cautious about injuries, and I will not push myself like a madman almost every single run like before. Getting injured is definitely something I hate, and thus preventing injuries has become somewhat of a priority. All in all, I only managed to clock 15k for my furthest run. I was not confident at all of even completing, to be honest.

So came race day. I've forgotten how much I slept for my previous marathons, but this time I got in around 4 hours of crappy sleep. So slept at 7.30pm, woke up around 11.30pm. Tried to go back to sleep but couldn't; in the end just stayed up until 2am, when I have to prepare.

So 2am slowly arrived (passed time with POKE). No bread in my house, so had to go down to 7/11 to grab some. After bathing, having breakfast, all that, I set off and walked the 2k from my home to JE interchange. I was honestly quite tired and feared that this may affect my performance significantly. So after the good warm up walk, I got on the MRT and off we went. This year's MRT extended hours started at 2.30am at Joo Koon (going towards Raffles Place).

After some time travelling, I finally reached Orchard MRT. The journey was too way longer than I thought, and I reached with only 20 minutes before flag-off. An irritated Mr Ang was already at baggage deposit waiting for me. I should have known really, with the huge influx of runners that day, the MRT intervals was bound to delay. So met up with WL, deposited my bag, and we hustled to the starting point. Luckily, we made it to the second wave (I think) around 5.15am. Strangely to me, there were no nerves or hype. Maybe it's because I had no expectations for myself. I think deep down I really thought I might drop down eventually, and that finishing was a bonus. Nevertheless, the familiar Orchard Road lights and decor drew near and before I knew it, I had taken my first step of the 42.195km.

As WL just recovered from Dengue and had absolutely no training at all this time, he decided to run with me. That was cool. But it was seriously amusing when he was already in front of me after the first few metres! I was thinking, "Damn, his 'slow' is still too much for me." Either that or I was going reeeally slow. I think it was me. I call it the "Grandfather's clock" pace. Anyways, he slowed down and soon we were off chatting and covering miles.

Now, since we were running that slowly, it was easy to strategize our race. I kept on trying to convince myself of the fact that we were running slow because we were 'experienced veterans'. "The rest, they don't know what they are doing! They will just burn out and hit the wall eventually, you'll see." So the first part of our plan was to breeze through the first 10k and still feel energized and relaxed then.

It was a success, and we made it to 10k without much effort. We were slow, but hey, at least we weren't going to injure ourselves. So next, I told WL that I wanted to reach 15k mark with no signs of cramping. This was simply because I nearly cramped in my 15k training run and if it happened again, I would really have to bail out. So thank heavens we reached 15k mark and I still felt okay. The dynamic warm-up I did helped, I believe. Next task, to reach 21k, the half-way point, still feeling relatively good.

*Thunder and lightning*. Worst case scenario happened. Drops of water began invading runners' senses and before we knew it, it was raining heavily. This happened just before the 21k turning point. Man, I had never ran a marathon under heavy rain before, I this was scary. Seriously, as if the marathon itself wasn't daunting enough. Now add rain to that?! At this point I felt like we were back to the cavemen era, running to seek shelter. WL told me, "After this, we will be able to call ourselves true veterans. We ran the marathon under rainy conditions." It was a joke, but it really inspired me. But it was true, I felt like we would come out of this as tougher human beings.

So basically, everyone knows from 21k to 32k this is where the 'droning' part occurs. This was also the period where the pain comes. This is the point that separates normal races from the marathon distance. From 21k onwards we were changing to a walk-run strategy already. And when I mentioned pain, I think I was principally alluding to a new type of injury that I have never experience before. I don't remember the exact moment it happened, but I felt this irritating sensation on my nipples. At first it was just itchy I remember, but now it was starting to...hurt? So I guess on instinct, I looked down on my singlet and oh my good god, I saw a red streak of what I thought was blood running down the right side of my singlet, from where my right nipple was. My first thought was, "Wow, yea, bleeding nipples. I finally got it". Serious. It wasn't painful at all, to be honest, just that kind of uncomfortable itching bordering on pain. If I had to guess, it was the combination of my singlet's size and the rain that resulted in this awkward injury. And soon after, the same happened to my left nipple.

So after all the nipple talk, we finally walk-jogged to 29k mark. By now all kinds of common pain has been experienced - bloody nipples, neck strain, leg ache, fatigue, etc. Surprisingly, my back was holding up well. I was also not experiencing any mental block. I think again, it comes down to my expectations, or lack of. At this point we were rewarded with a banana station and I just munched down 3 bananas just because I can. Definitely not advisable if I was going for PR, but it really doesn't matter here. Oh and I must mention, the timings we consumed our gels was flawless, and because of that I felt constantly energised throughout. This I must credit Mr Ang.

So the journey continues, and finally we exited ECP. By now WL was slightly breaking down due to old nagging injuries, but surprisingly I felt a strong surge of energy. I think it was Runner's high. How ironic; around this point at 32k mark people are hitting the wall, yet I am experiencing Runner's high. It must be the combination of proper pacing and gel consumption. Must take note of this in the future. Sometime at this part of the race I ran and ran for a good km or so, before slowing down to wait for WL. I felt I could go own, but we promised to complete this together.

But suddenly around 37k mark, I think my body slighly crashed and this overwhelming sense of fatigue just consumed me. At the same time, my oldest injury, my left ITB pain, was threatening to flare up. I had no choice but to walk gingerly from this point on to save my legs. WL was also fighting left and right with his back and ankle pain, so we pushed each other through these last few km.

Nearing 40k, I still felt the same, but I could tell WL had conserved energy and was ready to finish strong. I tried to pick up the pace again, but after a few metres my left ITB just won't cooperate. Nearing the end-point, we could see so many runners who had already completed as they were in their finishing tees walking towards us. It was quite embarrassing really, but well, I since my goal was only to complete, as long as I do that I don't have to care about what others think because they wouldn't understand my predicament anyway. So with only less than 1km to go, WL went ahead for the finish. I was happy to jog slowly and cross the finishing line. Oh and I forgot to mention. I was scrapping for leftover salon pas just before exiting ECP, but unfortunately all of them were squeezed out of their lives. As this happened, I guess this kind Malay dude saw me and offer me some. This are the kinds of gesture I love, and to experience it especially in a marathon just feels good. I saw him again at Gardens by the Bay and gave him a pat on the back and a thanks, hope that boosted him up as well. So back to the last 500m, I caught up with this plump guy and we ran side by side for a while. Slowly, but still I could feel this sense of excitement as we approached the finishing line, it's like the saying, " finding a pot of gold at the end of the rainbow". I encouraged him as we close down metre by metre, before expanding my last burst of energy and sprinting to a glorious finish.

Time? 8 hours plus. But like I said, competing it again was enough. Walking past the stations, I grabbed my finisher tee and kissed my medal. This was my most important 42.195km yet.

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25 Challenge Day Update

6/6/2012
-Fasted AM LISS 30 minutes
-Chin ups
-Abs
-Push ups 100

7/6/2012
-Gym
-Treadmill HIT 10 minutes
-Chin ups

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25 Day Epic Cut

1. ST65
2. Project LabMONSTER

Now..
3. The 25 Day Challenge

Super motivated and fueled by anger now...screw all these people who won in the genetic lottery and are thriving in this superficial world now...they don't have to do SHIT and work as hard yet they can easily get what they want...compared to normal average poorfags like us...

Whatever man, I have to do this for myself, I have to do this to represent my peers who are like me, and I have to do this for those who have died. Most importantly I have to do this to show the world.

To be honest, after I ORDed I thought I'd never blog again. But right now I need to do it again, I need to outlet to channel my thoughts and record things down if not I will go into depression (??). Seriously F* this dull mundane life again...why can't the holidays be shorter and school last longer..at least in school I feel alive...wow

this is turning into a depressing post

I didn't plan on this

Whatever, stop digressing and play your game right Lab. Focus, focus, focus on your 25 Day cut...that is all you can do now, you have to do it man...

I was successful for ST65 and Project LabMONSTER because I had focus and did not waver. But this time I may have too much things on my mind...

Yes, I have become complacent...because of school...there is a lack of motivation...since the initial reasons that drove me to change no longer exist...But I think I have it back...I have a newfound motivation...but this is gonna turn out to be the toughest yet, because I am going to go against genetics and nature..(seemingly).

Ok no more stalling...

Let's set the blueprint.

From tomorrow, 6/6/2012 to 6/30/2012, I will be doing a 25 Day Cutting routine. I will change diet. Meaning back to self cooking, chicken breast, pasta, fruits, yogurt, canned tuna, bread etc. Dinner will be fixed as home cooked meal. Breakfast can only be YTF or occasional cai png. The in between meals/snacks is most important. I think I will probably just spam chicken breast. Followed by my workouts, obviously gonna start running more. Much more. everyday HIIT, one a week LSD. PLUS abs workout and chin up every single day and I mean it. Do NOT miss a single day due to anything. ANYTHING. It will all be worth it in the end.

Also, I will take daily pictures for progress. I will need to buy every day's newspaper for validity. I will also need to force myself to look at my fat as fat ass body from tomorrow onwards, after a whole year (or TWO? WTF). I will need to gym three times a week in order to record and take pictures of my weight loss progress. Also, have a fixed time to take photos to ensure consistency ie every night.

Ok, Lab, we have done this before man. You are not a noob on this. You know what it takes for success. Do not let anything distract you please. Just use all of THAT as fuel. That feel (fuel) when...

Remember, key words: diet, abs, chins, daily pics, no more sweet drinks.

Oh, try to blog progress daily.

BACK TO GOOD OLD TIMES AGAIN...

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Wow. Am I seriously blogging again. I thought I'd never do it. Ok as usual after reading through previous entries I just had to post something. Kind of regret I didn't post my Ord reactions. But whatever fact is ive ord and it's been 5months alr. Of course, hell lot of things happened since. Like school started. Bet u wanna know what's going on First and foremost I am proud that I am sober and on track for my academic results. My motivation since I chose the course back in nov has not wavered. I am doing pretty well. Hopefully I can get my distinctions. Right now it's the start of two weeks of study break. Exams after this. I am confident, because I know I have put in the hard work. Really want to do well... Of course, let's talk about sch experience. I am grateful to have made some great new friends. It was a rough start at first because of me being an antisocial idiot. But as time pass I manage to fit in well with the equally awkward ppl in class. Love psych students... All a bunch of crazy ppl. Done some ridiculous stuff... It's all fun and good memories man. Been a wonderful 3 months. I hope things just get better which I know it can, because I can make it better. As I promised myself after Ord, it will be MY time after 2 years of being a puppet. It's gonna be my year. Bulking like a boss also now. Get ready for an epic change again after exams. Real talk now: I seriously feel EXTREME boredom right now. I can't see how I'll survive these 2 weeks. Probably that's y I'm blogging again. I got nobody but my laptop and my notes. Of course I'm mugging like a boss but I can't be doing that all the time right? Hell. This is sad. In UNi, most ppl alr made their life long friends in secondary sch or jc or poly. To them UNi friends are just hi bye. It's sad. My friends all now either in army or working. Yes. Only to u blog, I am wallowing in self pity in a long time. I guess it's the sudden plunge from recently acquired fame that I've ne dr experienced before to how quiet things are now. I can only pray that I master my textbooks as well as survive this two weeks. But I won't fall, ever. Some ppl may have won in the genetic lottery. But like the saying goes, I will not let someone with twice the genetics and half the determination to be better than me. Some ppl had life handed to them on a GOLD platter. Not me. People like me, we have to work hard and bust our asses every single day just to fit into society. To end, I hope I'm just being pessimistic. Let's see what the two weeks later me has got to say. Bye.

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For myself

Writing For Psych Recap!!

Chapter 2: Essays

6 Sections

1. Title
2. Abstract
3. Introduction
4. Body
5. Conclusion
6. References

-Abstract, Title and References MUST begin with headings

1. TITLE: brief description of main argument

-not exceed 15 words

-cover sheet must include title

-title will be placed centred at top of 1st page of main text (3rd page overall)

-omit redundant phrases

2. ABSTRACT: informative summary of essay, 120 words

-introduce topic, arguments, summarize evidence, conclusion, implications

-abstract will be placed on 2nd page, under heading: ABSTRACT

-one unidented paragraph with double line spacing

3. INTRODUCTION: introduce essay

-10% total words

-highlight significance, why your topic is important

-highlight controversy, why issue is complex

-do not imply argument is a fact (fatal error!)

-summarize argument

-signpost structure of essay (guide overall plan)

-consider definitions

-definition: arbitrary or theoretical

4. BODY: procedures, theories, ideas, arguments, criticism

-70% of words

-organise material and flow

-concise and precise, describe details of research articles

-avoid flawed arguments

-vacuous support (uninformative citations)

-vacuous dismissal of opposition (dismiss opposition based on emotions)

-misrepresentation of opposition

-avoid false dichotomy (only considering 2 options and overlooking other alternatives)

-eg "If you're not with us, you're against us." - Being neutral is not an option.

-avoid false etymology (relying on dictionary definition)

-avoid false generalization (assuming evidence can apply to different context)

-avoid false analogy (conclusion based on similar issues)

5. CONCLUSION: verify all complications to your argument have been addressed

-10% of words

-ABSTRACT vs CONCLUSION: abstract is clear to layman, conclusion assume layman has read the entire essay

6. REFERENCES: all citations

-new page

-5 letter indent (to mel standard)

Chapter 4: Referencing

-Finding information

-Understand sources of info: book, book chapter, journal

-book: written by author

-book chapter: section of edited book, updated

-journal article: original research

-reference searching: define search, books, journal, internet

-define search times

-books: recent publication, specialised

-journal articles: find from different authors, use electronic databases

-internet: search last, check reliability

-Refining search: boolean operators, search backwards in time, search forwards in time

-evaluate sources: trustworthiess, use primary sources

-Reading: read purposefully, scan material, read carefully and critically

-Taking notes: aid in remembering, ensure accurate material, ensures understanding and critical

thinking

-steps to take notes: record reference accurately, rewrite material in own words, table to

organise information, (O)=author's opinion|(C)=author cited someone|(F)=author's own research,

quotation marks

-Citation: acknowleging your source

-choose a citation type: name and parenthetical

-name citation: author is IMPORTANT or when you want to paraphrase extensively (elaboration)

-parenthetical citation: surname and year in brackets, imply author's name not that important

-name use 'AND'

-parenthetical use (name&name,year)

-secondary source citation: citing author's citation eg(Adam, 1967, as cited in Genesis, 1970)

-citating non-standard sources: personal communication

-personal communication eg(Smith, I.A., personal communication, January 1, 2006)

-Formatting citations: reader must be able to find reference in reference list for whatever you're

citing

-No author of BOOK: publication manual (2001), (publication manual, 2001)

-No author journal article/chapter: "Social Psychology", ("Social psychology", 1995)

-one author: Name (year), (name, year)

-two authors: Name 'and' name (year), (name&name, year)

-three or more: Spear, name, name and name (year), (if using again, use "et al). eg Spear et al.

(year), (name, name & name, year)

-Six or more: name, et al. (year)

-Same first author only: include as many names as necessary to distinguish'

-same authors: Roger(1950a)...Roger(1950b)... , (Roger, 1950a,b)

-Same Sirname, different person: include initials to differentiate

-translated article: specify year published and year translated eg(Kant, 1781/1965)

-No date: (name, n.d.)

-many references to same argument: several studies (Burton et al., 1977; Crovitz, 1964, 1972; Spear

et al., 1972; Spear & Gantz, 1975)

-many references and same authors: Crovitz (1964, 1972), (Crovitz, 1964, 1972)

-Summarizing, Paraphrasing, Quoting: summarize essense in as few words as possible, paraphrase to provide more detail, quote to discuss exact words of author.

-Formatting Quotes: ensure quote flow smoothly to sentence

-use ""

-specify page number

-page number in brackets (after quote)

-Embedded quotation

-place [sic] for any spelling error in original quote

-italicise important words, add [italics added]

-insert material to clarify quote by adding [eg. only]

-single quotation marks '...' for quote within quote

-use ellipsis to omit (...)

-Block Quotation: 40 or more words

-begin quote in next line after text, and resuming text on next line after quote

-indent all lines of quote by 8 characters (left and right)

-no need to use double quoation mark

-Referencing: author's names; publication date in brackets, title of reference, information about

specific edition in brackets, publication data, (for e-reference) exact date reference retrieved

with URL.

-Reference to Books: Author, I.N. (year,(month, date)) Book title italicised. Place of publication:

publisher. [retrieved month, date, year]

-eg Lab (2011, February 12). The Difficulty Of Psychology (italicised). Singapore: JE publication.

-For Ebook, Lab (2011, June 17). What is life(italicised). Singapore: JE publication. Retrieved

February 12, 2012), from http://www.kvlttrve.blogspot.com

-References to Book Chapters: Author, I.N. (year, month, date). Chapter title. In A.N. Editor (Ed.),

Book title (italicised) (edition), (pp start-finish page), place of publication: publisher

(retrieved month, date, year)

-References to Journal Articles: Author, I.N.(year, months, date). Article title. Journal title

(italicised & capitalised. volume number italicised). Start-finish page. [retrieved month, date,

year]

-Authors: Surname, I. N.

-Seperate initial with one space.

-Seperate names of authors with comma.

-2-6 author place &.

-more than 6 place et al.

*for EDITOR (not author), reverse: I. N. Surname

-place (Ed.) or (Eds.)

-Publication date

-year of publication in bracket and fullstop

-specify most recent copyright year

-translation specify year translated

-no year: n.d.

-specify month and date

-Title

-exact title

-capitalise first letter of title or books, journal articles, book chapters

-italicise book title and journal title

-end with full stop

-Reference list

-same surname, arrange according to initial

-first author of two reference the same, arrange according to second author

-author of two reference same, arrange according to year.

-author, year same, according to title

*vertically in alphabetical, horizontally no.

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Bulk Day Fifteen: PRECISION

Oh my. I can't believe it but I hit EXACTLY 72.0 kg today!! Wow. This result is a complete success. And this 15 day blogging was not for nothing. Damn, call it lucky, but I was 99% on planned diet and this 4 kg bulk was all hard work! Woo!!

Now, now now. The big question. Bulk or cut. I don't wanna make it some huge dilemna. I should know myself, I should follow what I feel. It can go either way. My two options are:

1) Cut to 71 kg (-1 kg) for leanness and vascularity.
Pros: More ripped, more aesthetic, obviously
Cons: Might lose hard earned arm size/muscle.

2) Continue Bulk to 74 kg (+2 kg) for bigger mass
Pros: Increase overall size, easier for cut later
Cons: Look bulky/fat, not so aesthetic (temporary)

Obviously for the long term it's good to go for option 2. But I've only a few weeks before school reopen. I think I want to look better when school reopen first, then bulk later. Maybe do a compromise? Ok, I'll probably continue this diet, meaning no changes, but may take note of fats now (since I didn't care about fats that much on 15 day bulk). But I think I'll up to two interval cardio sessions per week, PLUS abs training every day. Plus I'll totally (if possible) eliminate sweet drinks. Ie no crap like sweet drink or whatever. Not that I'm drinking a lot now.

Indeed, I now look kinda on the bulky side. The difference is quite obvious. Comparing now to when I was 65 kg it's quite obvious. A bit not used to this look, but just do it for the bigger picture.

Hmm, I'm not scared to bulk more in fact, considering how big my peers are. I need to be stronger than them. I need also, to be more aesthetic. That's the problem, they don't know how to be aesthetic. It ain't just doing 100 crunches every day, it's your body fat. And how is body fat controlled? HIIT + nutrition. I'm way ahead of them on this aspect. So yes, I'll aim 71 kg cut (max bulk limit 73 kg) right now.

Anyway, very good result today. Very happy with the 15 day bulk SUCCESS. Time for every greater things!

Strength standard after 15 day bulk (kg):
DL: 95 x2
Squats: 70 x5
Bench Press: 55 x8
Bent over rows: 55 x5
Seated Military Press: 40 x5
Chin up: 10
----------------------------------------------------------
DB curl: 10 each side

Ok so my biggest weaknesses now is my bench press and  bicep curls of course. Argh, F them genetics but I'll just have to train hard.

6 months later, when I look back on this post (you will smile when you read this, like always) will I drop to fatty or will I improve much more?? Hopefully the latter.

As I say again, I am very satisfied with the 15 day bulk, it was a big success, it was PERFECTION. 72 kg on the spot. Wow, I can't emphasize enough. Time for greater things YEA.

Protein intake: 240.9g

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Bulk Day Fourteen: OVERCOME

Shit is always gonna happen and people will always somehow ruin your plans either on purpose or inadvertently but you just have to be strong willed and carry on what your supposed to do.

Seems like I'm back to very slow progress again. After the sudden breakthrough (few days ago), I am beginning to find it annoying that I'm not gaining much. I also have a feeling that I've lost weight. Who knows. But whatever it is tomorrow is a confirm cardio day because I need to lose some fats.

Chin up work out just now. Quite disappointing, 9 overhand and 5 underhand. I am still not there yet. Muscle fatigue is not an excuse. By the end of the month I should hit 10 clean (overhand) and 8 (underhand).

Quite tempted to gym today but never mind. Better be at 100% tomorrow since it's gonna be a hard back day. Yea. It's tomorrow again, back day! But now I'm careful about going too heavy on DL. Seriously fear injury. I'll continue the low rep heavy weight routine. But tomorrow instead of 5x5 we will do 10 8 6 4 2 pyramid. I'm really scared of injury for last two heaviest lifts so making it a pyramid makes it safer. After all it's what 8X Mr Olympia Ronnie Coleman does.

Will also focus on chest tomorrow. I will do chest every workout. I want some gains there.

For now, the priority is: BICEP>CHEST>DELTS>TRAPS>LATS>ABS. Since I'm genetically superior in tris, I will only do a superset for it tomorrow. Biceps, I will keep pumping every night. Same as chest, will push up every night. But push ups is not the main work out for hypertrophy. It's the chest presses. Must focus on incline more and my form also.

Ok, will proceed with arms workout now, then bath and SLLLEEP.

Protein intake: 243.2g

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Bulk Day Thirteen: PUMPED

I've just finished ANNNOTHER arms workout. This is what I do on alt nights at home: 30 mins, bb burl 3 set, bis curl 3 set, push up 120, tris 3 sets. BB/DB replaced with heavy-ass bags. All done with very little rest time, accompanied by loud music. Totally effective, my arms totally have the feeling of exploding after the work out. The PUMP!

I'm really curious what my weight is now. It's hovering around 71 - 72 but I gotta be sure. Did I drop, did I gain?? Guess I'll only know for sure come Friday. Since I'll have spotter on Fri, tml gym is postponed to Fri. So probably will do another chin up/dips session below my house.

When I wear some of my old shirts now, eg Istana shirt, I can feel the arms taking up more space. It's giving me the tight feeling now, especially so after a fierce arm work out. It ain't no illusion, it's real. I can tell the difference. And this is just the beginning...

Just tomorrow and Friday to conclude this fifteen day epic bulk. Had my doubts as to whether I can focus and not get distracted throughout the duration but I'm really glad I manage to keep discipline and motivated.

Ah...another day of good diet plus workout. One more step to my goals!

Protein intake: 244.7g

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Bulk Day Twelve: PROPORTIONS

Since the last time I was critique on tric>delt I've been more self-conscious about proportions. Now that I see closely and from different angles my delts is really quite small and looks like it can't hold my arms. Then the upper part of my biceps is so weird, like it's flat. Wth. Maybe I'm thinking too much but I'm so gonna focus on biceps now because I want the swollen mountain look instead of flat.

Today marked the first time I hit the gym alone in a few weeks. Went to JE instead of pioneer simply because I wanted the privacy. Moreover JE gym had all the facilites I needed for my workout today. In the end turned out great, tough I didn't dare to push heavy, I focused on endurance (ie more reps) for the definition. Lats/chest/biceps all worked to 90% today. Good session.

After which I was anticipating a very good MONDAY NIGHT RAW, but once I saw that Jericho wasn't gonna speak for the second week in a row I was super turned off. However other parts of the show made it overall quite enjoyable and funny too, esp with R-truth segment and brodus clay's Funkasaurus debut. Damn it, how long can I be patient for something to happen?? Jericho NEEDS to either have a match/interfere/SPEAK next week, or I will really lose all interest in his it-begins gimmick already.

Lol why am I talking about WWE?

Anyway restocked today. My bank account is on the verge of falling below $**** and those shit agents still ain't calling me back. WTH. I've been duped 3, 4 times already since I started finding a job. Screw them all, I have the experience and two years back I was being hired like nobody's business. It's ok, I can survive not working, who wants to work for puny ass money anyway.

Ok, three more days to end of this epic bulk!!! Can't wait to see my final weight. Made a rookie xin jiao mistake of forgetting to take my weight today. Zzz. I'm guessing 71.5kg and below 72. We will see in three days. Hopefully hit 72 perfectly, which I'm confident of.

Ok, gotta go take a huge DUMP . . . !!

protein intake: 263.3 (may be more, oh  yea)

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Bulk Day Eleven: SILENCE

Woah, it's day ELEVEN already?! I think I should blog every time I set a new target because it just makes time pass so quickly.

Another boring day at home. Boring ie online most of the time and no social contact. But I did what I was supposed to do today, and that was to eat right and do my pull ups. Right now I am back to 10 clean overhands, but I needed to put in max effort. I have to train more so that I can really do 10 perfect, clean pull ups with less than 100%. For pull ups it's better to do perfect ones than to struggle and cheat yourself.

Was kind of lacking in food today. My chicken had only 6 pcs left, and I didn't have anything else to replace. Hesitated a while but decided to head to Sheng Siong to get some cheap tuna. It's better than buying another meal, like YTF or rice which is incomparable to the amount of protein/price a can of tuna gives.

I think I'll have to start taking off the shirt and taking progress shots. But I think my stomach is still quite fat. Actually, not really. Just not as cut as when I was 60~kg. I think I can really see the gains now, while flexing today. More, more, more!!!

Today I titled it 'Silence' because all my hard work is being done at home, and at the gym, most of the time alone or with one or two buddies only. They don't see my progress yet. In silence I am training my butt off, motivated, and I would LOVE it when people whom I've not met for a long time see my changes. It's not enough yet. I will get stronger and I will do it. It's not easy, they will be miring and it will all be worth it.

Ok, tomorrow, my special day again, Gym in the morning, MONDAY NIGHT RAW after that, (please Y2J turn heel and SPEAK) oh can't wait.

protein intake: 235.6g

QOTD: The workout can't be compromised.

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Bulk Day Ten: INSATIABLE

Finally, finally today when I went to the gym I saw some concrete improvement in my overall mass! I don't know why, seems like everything finally clicked! All my efforts until have not been wasted at all. Just after 1month18days I have become bigger and my strength have increased. Yea...

But still, this is no where near my goal. It's a HUGE stepping stone though, but ain't no way the Lab gonna stand on his laurels. I've gotta keep giving myself new targets and new challenges like these to keep on improving, no matter the circumstances or context. I don't wanna go in uni, and really downward spiral like how everyone around me predicts I will. I will find a way to squeeze in STUDY, play AND GYM. It will be tiring but I'd rather be busy than slack anymore. I have rotted for 2 years in army, the time for my engine to go full throttle has started.

Gym today was short and sweet. A/shoulders/trics. I think I will hit supersets for arms from now onwards, seem like the best method to really kill em'. Maintained my DL weight of 77.5 kg. I can handle it but it's tough. Need to take it slow, if I increase weight every alt session for the sake of pride, I will fall to the hands of injury sooner and more abruptly than I know. Also I need to focus on isolating delts and biceps. I don't want to look uneven.

Hmm, checked weight and increased again. Seriously I really gain weight DAMN quickly. But it's mostly good lean gains. Now 71.7 kg. Soon to be 72 kg soon. Then I think I'll cut/cardio to 71.5 or 71. After that bulk again. I think I'll focus on definition and vascularity now. I'm not one of those guys with mass but no definition, that's so ugly.

Today's diet, quite standard, cai png, bread, egg, chicken breast. Good, keep it up.

Oh it's Sunday alr? 2 more weeks to school start!! Tml monday, rest/chin ups day. Wow the hard earned gains has given me a lot of confident boost, let's put in max effort until school starts!

protein intake: 242.5g

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Bulk Day Nine: BUFFET

Woah almost forget to blog today. No gym today, postponed to tomorrow. Today full of epic eating was done!

Went to buffet town @ raffles city for lunch. It was gonna be some epic meat intake from the get go. The variety was not bad. Lots of meat, chicken, fish, pork, beef, I liked. Tried to choose as little carbs as possible and I think I succeeded. Didn't take all e junk (ice cream, cake, dessert) either which is good. Lots of MEAT, chicken (skin removed of course), dory fish, beef (which sucked), satay, some sweet potato, some spaghetti, and a lot more stuff I can't remember. But lots of chicken and fish woo yea. Epic bulk deserves an EPIC MEAL TIME!

After which cooked more chicken breast at home, plus more chicken for dinner. Mmmm, good ol' chicken.

I can't accurately judge how much protein was inside all the stuff I ate, I'm guessing (70-100). YEA. epic.

Ok, time to go bye!

Protein intake: ~229.7g ??

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Bulk Day Eight: HABIT

Freaking shag now. Just completed some push ups and curls randomly. I think if I want big arms I don't need to shun away from curling, just that I cannot emphasize on it. In other words I must do compound (priority) plus curl a lot (ie be a curlbro).

So, habit. I gotta make all these a habit in order to succeed. Things like waking up 6am in the morning for first meal. Or cooking myself. Or doing push up when I don't want to.

So today was basically one of days horrific days where everything went wrong. So I don't really want to post anything.

My diet is still ok, but I do feel a bit guilty eating fried rice for my carbs just now. A cardio session is in order come Sunday.

Ok, I'm bloated, my arms are crying, I'm tired and my hair is shiet.

Protein intake: ~233g ??

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Bulk Day Seven: PROGRESS

Ok it's day 7 already. Another week has gone by and my weight has increased again. Is it too fast? Currently 71 kg. No, I'm not binging and fattening myself up my diet has been quite strict and ain't no way, no chance I'll binge back to 'fat' mode. The growth is all on the upper body.

Gym session as usual, good workout, pushed biceps hard today. I can't believe I'm being scrutinized for forearm bigger than deltoid =.= but now that I think of it it's really kinda weird and I have to start isolating the delts before I turn into grovyle =.=.

Oh, yea THURSDAY is a wonderful day to go gym! Good music, good 'scenery', no kids/arrogant people, lesser people than usual. As I said my weight taken this morning after gym was 71.1kg already. It's good progress since one month 15 days ago when I started. According to general belief it's only safe/normal to gain 2-3 lbs/month. So calculating for me, 4.5 lbs/1.5 months should be normal for me. My weight gain is probably (71-68=3kg) which is slightly over the norm but not too much. But like what I posted before just hit 72 kg, evaluate my strengths/look/gain, then see if to shred the fat or to bulk more (probably bulk more). My limit is 76 kg, because for my height (1.74cm) the normal weight should be 68-76 kg.

Current lifting stats:
Bench press: 47.5kg/5 rep
DL: 77.5kg/5 rep
Squats: 57.5kg/5 rep

According to strength standards I so at the 'untrained' level, WTH. But I understand it takes year of training to increase your strength. I've only done this for 1.5 months. So we will come back 6 months later and see where my standards are again.

Ate a lot today again, more than yesterday. Tried cooking fish, turned out better than expected BUT still tasted like shiet. Not viable for the long term. Haix. Looks like I'll be sticking to chicken for a while.

Protein intake: 250.7

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Bulk Day Six: STUFFED

Argh!! It's so difficult to eat so much!! Everyday lots of milk, lots of tofu and lots of MEAT. I need so much MEAT. But it's tough to eat so much. Sometimes, no most of the times when I can't keep on schedules and stuff everything at night, I really feel like vomiting. (Like now.)

Sigh...But never mind, in order to achieve this, any hardship is worth it. Rest day today, back really feeling it as usual. Tomorrow will be doing chest/B/biceps and we have to hit it HARD to make up for Saturday's disappointing session.

I Think I'm finally gonna start work, for real? Went for the interview today, and turns out this is just another one of those CNY jobs that is so rampant currently. Was mislead about the freaking pay! It stated $9/hr for 14th and after but when I clarified, they said it will depend, and $9 was if the client wanted to increase it due to festive season and/or performance basis. Which is BULL! I wanted to walk but since the schedule is flexible and $7 is still not the worst, I just stayed. And another bad thing is, I'm sort of lowering myself...inside the interview with me were actually 17 yr old KIDS...like OMG I really felt out of place. Yes I knew initially 16 yr old and above was eligible but I was interested anyway because of the $9/hr, but without it...I'm definitely shortchanging the hell out of myself, given my experience in temp promoter jobs. Which is quite extensive, might I add. It's ok, just do it, $400, GTFO, start school, SIM, study. We are only doing this to make sure my bank a/c doesn't drop below $****. My hard saved cash from being a CHAO NSF cannot be anyhow spent, no matter what people say!!

Alright, I've reached my blogging capacity again (LOL) and I might have to stop now. Tomorrow Gym, Friday work (possibly), Sat finally hanging out with friends.

Protein intake: 246.2g approx.

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Bulk Day Five: IMPROVEMENT

Hi blog I'm finally here for today's post..

So today had a great Gym session, working the back/shoulders/tris. Managed to once again, Improve my DL (now @ 77.5kg/5 reps). Also, switched from seated shoulder press to seated military press today, and it was much tougher. Could only go max @ 9kg each side, which shows how weak my shoulders are. Thats why it's so tough, so many different body parts to train, no wonder it's called 'bodyBUILDing". In the case of cutting, you only need to care about losing on thing and that's fats but for this, zzzzzz is all I can say. Also, the superset of close grip bench press+lying triceps extensions was very very effective, because I was working both aerobic and anaerobic sides.

Diet on track also, but it swear there's quite a bit of fats in also. It's ok, what I'm aiming for is size now. By the way I'm 70.5 kg now, which is seriously a bit faster than expected and not that good actually. The extra weight might be more of fats instead of lean mass, I'm not sure. In any case, the aim now is still 72kg, after which we will evaluate again and change from there. MYFS if you're reading, please eat something now. Your current aim is 60kg when are you gonna show me you've hit it?? 


Will my schedule be screwed up due to work? Because if I'm starting work soon (applied for a few just now) I may have to sacrifice gym timing... But since I already made a tough decision (and another risky + potentially foolish one) to choose that job that only burns my weekends, instead of the one until 22 Jan, I guess my sessions won't be interrupted. Of course, hopefully I get the job tomorrow. Oh my, the difference between the two jobs are HUGE, as I was calculating just now. Basically it was a case of $$$+sacrifice gym+time VS less $$$+GYM. And I was deeply considering because it was $1000+ vs $400+, HUGE difference. But if I get the less paying job, it would be mission successful because I can still gym on schedule which is the main priority now. 


Ok, such a long post. For current standards anyway. I'm becoming lazier and lazier to blog. Please keep this up, ALREADY 5/15 days completed!!!

Protein intake: 243.8g

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Bulk Day Four: STAGNANT

Ah, it's day four already. I guess I started at a good timing, since time is just flying by so quickly.

It's been an extremely uneventful few days, but I'm glad I've been able to keep my diet strong.

Today was a good example of eating everything on time and eating the right stuff. Eggs, bread, YTF, chicken (loads of chicken), rice, soy, whey.

Decided against gym today since I knew I was going to be half hearted if I went. Tuesday would be a better day instead; gym in the morning and MONDAY NIGHT RAW (WITH 2/1/2012 MYSTERY REVEALED TML OMG) after that! Just the way I like it.

Sometimes, when I look at the mirror and yea, there's a bit of progress but I'm still so far away from my goals (STILL so damn skinny!!). It's terribly difficult to bulk up cleanly. It's way more difficult than cutting for sure. I can definitely vouch that this phase is much more difficult than "ST65". It's so demoralizing but every now and then I will have visions of all the haters and all those idiots who think I'm a joke. Yea, it gets my mind back into the game immediately and keeps me going.

Anyway my body is well rested since last Thur's A SS workout and tomorrow I am SO READY to do 77.5kg DL!! Breaking personal bests every week is gooood!!

Ok, that's all for today.

Total protein: 230.3g

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Bulk Day Three: CONSISTENCY

First Day of 2012!

It's gonna be my year YES!!

Anyway, today is obviously a Sunday but I keep thinking it's Monday already. Can't wait for the kids to go back to school already!!

Nothing much going on at all today, which makes it all the harder to motivate myself. But I have the time and I'm not gonna waste it so I'm keeping my diet on schedule.

Realised a stall @ Teban Gardens had exactly what I wanted: Chicken breast rice (PLAIN RICE) with duck rice soup (weird) and most importantly, CHEAP.

Argh, we will see if tonight I've anything else to add other than protein intake. Gym Day Tml!

Update:
Protein intake:193g

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