Monday, January 16, 2017

WOD

January

16th: Dynamic Shoulder Day
Static: Push
Military press (to failure - aka back curve)
Lateral raise
Frontal Raise
Bench press
KB bottom up press
Upright Row (doesn't qualify as push but is a shoulder impingement exercise!)

Counter balance: Pull
Band pull-aparts
Seated back row
Pull up (or inverted row)
Active hang
Lat pull down

Dynamic: Choose two of
Landmine Press bb
Medicine ball alphabet
Backward ball throw
Push press (difference with military press is use of hip drive)
Clean and Jerk

Friday, January 13, 2017

Half Marathon analysis

My Houston half marathon analysis!
Verdict?
Day-after aches?

  • Quads, twice (or thrice!) more sore on the left.
  • Upper half of calf, twice more sore on the right
  • Lower hamstring, twice more sore on the right
  • Tibilias anterior, twice more sore on the right
  • No knee stiffness - which is great!!)

Athlete-inspired WODs

Came up with these WODs in dedication to Swiss tennis legend Roger Federer, Australian rugby captain Ed Jenkins and German track cyclist Robert Förstemann (Quadzilla)...

note:
*ex var - explosive variation
*VDF - use variations depending on fitness

The Jenkins
This workout focuses on building explosivity and core stability in all is of high importance

Rowing (warm-up) 5/10 minutes

and then 3-4 sets of 10-15 reps each of;
Nordic Hamstring (ex var*) or 'kneeling hamstring curl'
Rotational Landmine (ex var)
Chin-up (ex var)
Shoulder press (ex var)
Pull-up (VDF*)
Push-up (VDF)
Dumbbell bench press
Ab roll-out
Abs leg drop (on bench)
Obliques


The Förstemann
This workout focuses on leg-focused strength AND power.

Cycle (warm-up) 5/10 mins
Seated box jumps
Back squat
Bench row
Bench press
Front squat
Pistol squat (VDF)
Static lunges
Dead lift

The Federer
This 25-min workout fosters stamina, endurance with more focused lateral movement component

Jump rope (warm-up) 1 min x3

60/30 sec jump rope in the beginning, in between, and at the end of the following 60 sec set of;
1. 30 sec forearm plank + 30 sec forward single leg raise
2. 30 sec side elbow/forearm plank + 30 sec hip or leg raise (LEFT)
3. 30 sec side elbow/forearm plank + 30 sec hip or leg raise (RIGHT)
4. Lateral shuffle (do not cross legs)
5. Front-to-back shuffle with jumps on each end
6. Lateral lunges with twist
7. Windshield Wiper workout
8. Quad kneeling tilt (or lean backs)
9.  Lie down, knees bent and straighten legs out (maintain c-curve on back with core! do not break form)
10. Crunches

15-30 second rest in between the jump rope-workout set is permitted.

Thursday, January 12, 2017

And you thought your workout was killer?


Marines Initial Strength Test:
1.5 mile run in 15 minutes
44 crunches/sit-ups in 2 minutes
Flexed arm hang for 12 seconds

Marines Physical Fitness Test (starting from 2017) Age 26 - 30:
For max score
3 mile run in 21:00 minutes
110 crunches/sit-ups in 2 minutes
10 pull-ups (or 50 push-ups for 70% of max score)

For 2nd class:
3 mile run in 24:40 minutes
98 crunches/sit-ups in 2 minutes
5 pull-ups (or 50 push-ups but need to compensate for higher crunches and faster run)

For 3rd class:
3 mile run in 26:40 minutes
82-83 crunches
3 pull-ups

Houston PD:
Physical Agility Test (PAT):
1.5 Mile Run, 17:30 minutes or less
300 Meter Sprint, 78 seconds or less
Vertical Jump, 16.5 inches or more
Push-ups, 15 or more
Agility Run, 20 seconds or less

Tuesday, August 16, 2016

Another National Park checked

Headed to Shenandoah National Park last weekend.

Old Rag Mountain (3,291 ft)
9.1 mile with 2,415 ft (736 m) elevation gain
Mostly easy except Class 3 scrambling in the last 1.1 mile to the summit

Tuesday, July 26, 2016

Dreamlist for Outdoor Gear

In preparation for my big road trip / backcountry hiking trip - I have come to conclude that these are the gears I wish I can own. High quality ultra lightweight gear that is worth the $$$$.


Gear Wishlist      

  1. Hyperlite Mountain Gear (HMG) 3400 Bacpack

    Weight: 32 oz | 907g      Price: $330

    Backpacker Mag's best ultraweight backpack. Cuben Fiber Hybrid makes up its fabric, a highly durable Dyneema material that is 50-70 percent lighter than Kevlar and four times stronger. It was this or the ZPacks Arc Blast but aesthetics, functionality, little bells and whistles (minimalism!) won me over.


  2. Therm-a-Rest NeoAir XTherm Sleeping Pad

    R-value: 5.7      Weight: 15 oz (Reg)      Pack Size: 1L      Thickness: 1.5 in      Price: $

    Cheaper alternative: NeoAir XLite ($159) or ProLite Plus ($99)
  3. HMG UltaMid 2

    With a bathtub interior mesh!
  4. Suunto Traverse Sapphire Black

  5. Zpacks Cuben Fibre Poncho/Footprint/Packcover

    Weight: 6 oz      Price: $175
  6. Komperdell Ultralite Vario 4 Compact

    Weight: 14 oz | 396 g      Price: $239

    Cheaper alternative: Black Diamond Distance FLZ Trekking Poles ($129) and Alpine Carbon Z ($189)
  7. BioLite BaseCamp Wood Burning Stove
  8. Oru (Origami) Kayak

tbc....

References
1   2  3  4  5  6  7  8  9  10

Tuesday, July 19, 2016

Nintendo: bullish or bearish?

a Newbie's Guide...

[July 19th 11:00 CDT]

Source: YAHOO! Finance

Going long with Pokemon Go Nintendo (NTDOY)?

Only if you were in the market the first three days after Pokemon Go was released, tbh.

Yes, you may say it has been going up the last eight days, but has anyone tried to understand why it's going up?
 $310 per share (33,000 ¥), is it justified?

P/E ratio is at 230 right now. Which means people are paying 230 times more than what they are actually earning.

Now let's get to the point...


Pros:
  • Pokemon is very huge in Asia and it's not released in Asia yet
  • Gaming industry is very big in Asia, hence potentially profitable 
  • Nintendo owns brand rights to Pokemon


REALITY CHECK - what's the bigger picture?
  • Nintendo owns 10% shares in Creatures Inc, originator of Pokemon
  • Nintendo owns 32% shares of Pokemon Company, which with Niantic, a Google spin-off the company helped Niantic Inc. develop Pokemon Go 
  • Niantic Inc, the main developer and distributor, also owns the platform of Pokemon Go, so majority of fees will go to them (30% goes to Apple, being an app)
  • Being the first AR game for the masses, development fee is massive (they had to raise $20mil in capital for Niantic)
  • Nintendo will not get profits directly from Pokemon Go, only royalties (sounds like about 10-16% profit margin, which is not much)

Source: WSJ


(More) Cons:
  • Fan-base for first generation Pokemon are mostly millenials - so release of the subsequent gen of pokemon would not keep players engaged long enough (speaking from a millenial herself who is into the gaming industry)
  • How can Nintendo (or more like Niantic and Alphabet Inc) keep the booming popularity and maintain players' interest. Millenials are at the age where they can afford to spend on in-app purchases, but also the fastest to get bored and move on
  • Gen-Z are the ones that should be appealed as they're the generation that mobile gaming profits the most from (parents will certainly spend on their children than themselves!)
  • Game relies on people going out to play - safety issue a big thing in Asian countries and concerned Asian parents, 3G/4G limitations in poorer parts of Asia
  • Pokemon Go is a micro-transaction model but since it depends on users going out to different stops - it actually discourages the pay-to-play
  • How long until it releases in Asia? Delays in launch of Pokemon Go in Asia will worry investors.


Discussion:

American market is a consumerism capitalist, so it's expected to be profitable there. Releases in Europe wouldn't be as big of a profit, remember, number of downloads does not equate profits. Think of the European and English culture and how it's related to the gaming industry there, it's never a big gain there. They'd happily download it (it's free to do so) but would be much more reluctant to spend on in-app purchases like their Asian and American counterparts.

Nintendo
  • The company has been performing poorly in Q3 and Q4 with console sales and has a poor outlook of the next fiscal year 2016/2017
  • Has always been skeptical about mobile gaming but will need to move quickly into the arena to keep up with Pokemon Go momentum

High-Yield High-Risk:
  • Investors are investing in 'hope', rather than actual quants.
  • Investors are banking in on quick profits, but mainly short-term
  • A lot of these investors are a combination of young investors and seasoned investors hurt by worldwide dip in indexes thanks to Brexit and generally sluggish worldwide economy.
  • It's a ticking bomb so timing is essential to get in and get out

Question is,
  1. How long will Nintendo's shares keep going up at this rate? - Until Nintendo reports its next quarterly profits which won't be as what people expect (duh) which will then send the shares crashing, unless they can come up with something quickly the next two months +
  2. Will its release in Asia push it further up? - yes if it can get into China's market asap before counterfeits and copies come in
  3. How does Pokemon Go keep players from getting bored once they've reached the level and amount of Pokemon caught that they're contented with?
KING's performance prior to acquisition by Activision. Source: Bloomberg

A similar case study, KING Digital Entertainment, the company which developed Candy Crush thought they were going to be big but ended up opening below their IPO and stagnated before being acquired by Activision (ATVI). Yes, people will argue that there is a loyal fanbase with Pokemon, but Candy Crush appeals to a wider range of ages rather than just millennials.


My own super rough prediction, since there are currently no models in predicting the future of NTDOY

My conclusion: Slightly bullish for the next week but generally bearish.


Just my two-cents!

My background? I am a millenial who plays moderately (currently on Level 15 with 57 pokemon on the Pokedox. Team Valor!).


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Legal Disclaimer and Risk Statement: The content on this site and materials linked from the Web is for informational and educational purposes and should be used at your own risk. The author is not responsible for the warranties of accuracy and completeness in judgment for any particular investment advice. Consultation with a professional financial advisor, conducting your own research and undertaking independent due diligence is highly recommended before making any investment decisions. Trading of securities has both potential risks and rewards and it may not suitable for all readers.


References:
http://seekingalpha.com/symbol/NTDOY/focus
http://markets.ft.com/research/Markets/Tearsheets/Financials?s=7974:TYO
http://www.marketwatch.com/story/nintendo-stock-a-sell-despite-huge-success-of-pokemon-go-2016-07-14
http://www.nintendolife.com/news/2016/04/nintendo_financial_results_deliver_profits_but_predict_severe_drops_in_expected_wii_u_and_3ds_sales

Wednesday, June 22, 2016

Mica The Lab's training schedule

Day 14 - 16 (Fri Sat Sun)
Slept through the night 2/3
No snapping by G
Leash walking

Week 3 (10 week old)
Training: Off, Leave it, Leash
G&M: 2 snaps
Sleeps through the night 70%
Pee accident few times (usually after playtime)


Week 4 (11 week old)
Training: Off, Leave it, Leash, Come, Stay
G&M: Few snaps
Sleeps through the night 100%


Week 5 (12 week old)
Training: Off, Leave it, Leash, Come, Stay, Okay, Crawl
Sleeps through night 100%


Wednesday, June 15, 2016

Mica the Lab's training wishlist

I am a dreamer, but more so an ambitious executer! Let's hope Mica gets some of these wishlist down in the next year, or two? =D

Training wishlist for Mica:
( ) indicating key words.
  1. Licks face on command (Kiss)
  2. Sit when I stop walking
  3. (Jump)
  4. Hides face on command (Hide face)
  5. GI Joe (Crawl)
  6. Play dead (Bang)
  7. Ring bell for potty (Potty)
  8. Brings leash to me before walk (Leash)
  9. Close the door behind her (Shut Door)
  10. (Speak) and Stop - lol don't want to teach him that barking is okay hence the stop command
  11. Nodding (Do You Agree)

Advanced wishlist;
  1. Carry newspapers and grocery bags, gently (Fetch and carry)
  2. Put away toys (Drop in Basket)
  3. Turn off the Light (Lights Off)
  4. Hide and Seek (Find It)
  5. Sing-a-long (Sing)
  6. Tracking (Trail, Find)
  7. Mathematician (Count)

Training tips


Training tips:

CONSISTENT + POSITIVE + PATIENT

Training to be done before meal times
3Rs: Restriction, Redirection, Retraining
Training duration: 5-8 mins (April thinks 3 mins is max!)
Train respect: Sit before food, water, toys, going out of the door
Training reward: Verbal cue 'good girl' and her food kibbles as rewards (before using higher value treats with time)
Trainer: Maintain calmness myself and minimize raising of voice to avoid desensitization to normal volume speeches
Treats restriction: Strictly no treats allowed unless it's for training. Treats should be a reward for 'work'. You do not want to lower the value of the treat and raise her expectations
Bite inhibition - esp hand, feet, shoes and clothes (and reward non-biting licks)
Reward calmness (during time-out)

Training against people(or internet)'s advice:
1. Did not bring toys/towel to rub on her litter mates for her to sleep better to not make her miss her litter mates more and to allow better adjustment to home and new parents (us)
2. Did not let her sleep with us the first few nights in order to give her time (few days) to adjust to new home with rewards for calming down before allowing her to sleep in the master bedroom, in her crate of course. 


Key words trained up to day 12 (listed in order of training):
Mica
Come
Good girl (positive cue)
Leave it
No
Sit
Down
Go to your bed
Okay
Stay close
Up
Paw
Heel

Key words left to train:
Leash
Off
Stay
Toy (name of toys?)
Drop
Watch me

Mica the Puppy Schedule

This diary continues to understand her potty schedules and to keep tabs of her training progress. From a working line and a dad with a two-time national qualifier in field trials under his belt, this little girl is on the high spectrum of energy levels for Labrador Retriever, which means with constant exercise and consistent

JC (the breeder from Cripple Creeks Retriever) said she is very exploratory who was the first to enter the house compared to her littermates so she is clearly the very curious type, or maybe even the alpha of the littermates!

Dr. Ali from Montrose Veterinary Clinic said "A tired lab puppy is a good lab puppy."



Strict schedule STARTS today...

Day 4 (Tues)
Weight: 9.5 pounds
Vet appt: DHCPP booster, deworming, Triflexis
Training: First descend of two flights of stairs!
Poop: 7am, 3pm, 7pm
Food: 7am, 11am, 3pm, 7/8pm
Water stopped by 8:30pm
Bedtime potty 12:30am, 6am
Sleep in master bedroom with relaxing music, crying stop

Day 5 (Wed)
Introduces 5-minute ignoring rule upon returning home before letting out of crate
Training: Sit, come, leave it, (check-in)
Poop: 7am, 12:30pm, 10pm (Accident!)
Last water 4:45pm and A&D out for 4 hours 
Accident pee: closet and pen (5.30pm) stairs (10pm)
Water stopped by 10pm
11pm before Bedtime potty
Sleep in master with relaxing music.

Day 6 (Thursday)
Training: fetch and return ball, heel, off leash 'stay close'
Walk: Burnett
Poop: 7.30am (accident), 2pm, 
Water stopped after 8:30pm

Day 7 (Fri)
Poop: 7am, 12pm, 5:30pm
Feeding: 1 cup
Body: Ribs slightly shown so will increase food portion
Sleep in master with no music.

Day 8 (Sat)
Training: executed down responsively!
And overfed ~ 1 3/4 cups (overkill!)

Day 9 (Sun)
Rest day!
Weight: 11.0 pounds (+ 1.5 pounds in 6 days!)
Training: Refine Fetch
Walk: pm Burnett
Looked for pool (but it's empty lol) after walk 

Day 10 (Mon)
Held bladder all night!
Train: come close (instead of heel), sit and walks out of door last
Walk: pm Burnett
G&M: Just growl and snap.
Poop: Accident in master (my fault for not allowing her enough time in am)

Day 11 (Tue)
3am potty!
Training: Sit Down Up progression, paw, Bite inhibition, Calm
G&M: No snapping
No accident
Walk: pm Bayou
Feeding: 1 1/4 cup

Day 12 (Wed)
Held bladder all night!
Train: improve Paw, Up (from down position)
Walk: am Burnett (leash training)
G&M: M cornered G in mudroom and bite. No blood
Filled pool up for her
Last food and water at 9pm (too late!)
Accident: Poop in kitchen and by living balcony door in the evening

Day 13 (Thur)
Potty at 4:45am
Training: Leash, Heel, introduced 'Roll Over' (very quick at it!)
Walk: 7am Burnett,
G&M: Snapped when M disturbed G by biting his bed that he is laying in.




Saturday, June 11, 2016

Puppy's first three days...

Black labrador Mica is a new addition to the family! Being an Asian parent means that a strict schedule, early training and eyeing her like a hawk during free roaming is a MUST :p

So here is my little diary to find that balance between what I want her to do and what her inherent personality is and bladder/bowel schedule is like...

Day 0 (Friday)
Got beautiful girl Mica followed by a 6 hour drive with two potty stops.
Introduce potty spot in backyard and master balcony
Training: Crate, First ascend of two flights of stairs
Food out all day
Last potty 11:30pm
Sleep: guest bedroom in her crate
Cried most of the night.

Day 1 (Saturday)
3am, 7am, 9.30am potty
Training: Crate
Food out all day
Pee accident x2 (master and living)
Last potty 10pm
Sleep: guest bedroom. Cried most of the night.

Day 2 (Sunday)
12:30am potty but cried after 2h30m
3:30am cried when removed but no potty
7:30am cried when let out for food and potty
Training: Crate, Collar
Food: getting used to solid food with some water.
Note: since she didn't potty at 3am should have brought her out directly in am and not worry about food+water until after!
Swim test: she's still scared (but water is too cold it's 8am lol!)
Training: Slept in crate well from 9am to 11:30am!
12pm Accident pee. Happy to be in backyard but not calmed yet so peed in pen.
Slept in guest bedroom. Less crying.

Day 3 (Monday)
7am: Pooped
Training: Sit, Separation Anxiety (in bathroom)
Socialization: Metro rail, Downtown, Bath
Went to find pool for water on her own
Walk: Bayou
Water stopped by 8:30pm
Bedtime potty 12am and 5am(?)
Slept in guest bedroom, mostly quiet all night

Strict schedule STARTS
Day 4 (Tues)
see next post...

Monday, April 11, 2016

Music Log


Guitar
7 Years (Lucas Graham)
Pillow talk (Zayn)
Lost Stars (Adam Levine)
Love Yourself - guitar rhythm needs practicing

Electric Guitar (while A is at her guitar lessons)
Are You Gonna Be My Girl (Jet)
Hands Down (Dashboard Confessionals)

Thursday, January 14, 2016

Music log

January

Piano
Falling Slowly (Glen Hansard etc)
Hello (Adele)

Classical
Moonlight Sonata 1st and 2nd mov (Beethoven)
Romance Anonimo/d Amour or Spanish Romance
Fur Elise (Beethoven)
Clair de Lune (Claude Debussy)
Minuet in G (Bach)
Rondo alla Turca/Turkish March (Mozart)

Contemporary
Ballade pour Adeline
Marriage D'Amour

Wishlist
Nocturne no. 9 no. 2 (Chopin)
Fantasie Impromptu Op. 66 (Chopin)
Canon in D (Pachelbel)
Moonlight Sonata 3rd mov (Beethoven)
Habanera from "Carmen" (Bizet)
Liebestraum or Love Dream (Franz Liszt)

Drums

Wednesday, December 9, 2015

Favourite books

They say you are what you eat and what you read.

Reading List
Fiction
A Dog's Purpose (Bruce Cameron)
A Thousand Splendid Suns (Khaled Housseini)
All The Light We Cannot See (Anthony Doerr)
and more on this list...

Non-fiction
I Am Malala: The Girl Who Stood Up for Education and Was Shot by the Taliban (Malala)
Unbroken: A World War II Story of Survival, Resilience, and Redemption The Boys in the Boat (Laura Hillenbrand)
Nine Americans and Their Epic Quest for Gold at the 1936 Berlin Olympics (Daniel Brown)
and more on this list...


My favourite books.

Fiction:
Angela's Ashes: A Memoir (Frank McCourt)
The Alchemist (Paulo Coehlo)
The Kite Runner (Khaled Hosseini)
State of Fear (Michael Crichton)
The Five People You Meet In Heaven (Mitch Albom)
The Bone Collector (Jeffrey Deaver)
Art of Racing In The Rain (Garth Stein)
Marley & Me (John Grogan)
Sycamore Row (John Grisham)

Non-Fiction:
Guns, Germs and Steel: The Fate of Human Societies (Jared Diamond)
The State of Africa (Martin Meredith)
From Third World to First (Lee Kuan Yew)
Freakonomics: A Rogue Economist Explores the Hidden Side of Everything (Levitt, Dubner)
Think Like A Freak (Levitt)
Microtrends (Penn)
Blink: The Power of Thinking Without Thinking (Malcolm Gladwell)
Predictably Irrational: The Hidden Forces That Shape Our Decisions (Dan Ariely)




“It is what you read when you don't have to that determines what you will be when you can't help it.” ― Oscar Wilde

Sunday, November 29, 2015

Growing up with knowledge


Today on the way back to Houston April and I listened to a few top 20 TED talks and were interested in talks by Sir Ken Robinson on the decay of today's education. I am so grateful to have someone who enjoys discussing nerd stuff even if it is unrelated to our field of expertise - geosciences. It was also an eye opening lecture so I highly recommend it.

Right now, I am not ready to fall asleep yet so I feel the urge to reflect on my biographical history of what cultivated my habit craving for the most random "knowledge"!

Reading has always been a favourite past time except for a few phases of life where time didn't allow me to prioritize them. Here I am laying in bed on a Sunday night being happy on receiving new non-fictions to read - Guns, Germs and Steel by Jared Diamond, and History of the Eleven Rival Regional Cultures of North America by Woodard.

At the same time, I am feeling a bit sad on a lot of my good books that are sitting in boxes in Bristol and also those rotting away from humidity in Malaysia.

Non-fiction
The most memorable birthday present my parents ever gotten me was a children's illustrated encyclopedia when I was 7, and my love for encyclopedias, and now its user-reviewed electronic counterpart Wikipedia, never stopped.

I remember my favourite cd-rom when I was in elementary school being ADAM Interactive Anatomy online. This was on top of playing games that taught me some of the world history - Age of Empire, Rise of the Nations and Time Commando. 

From then I always ask for more encyclopedias and books on human body. I believe I learn best with visuals.

In some evenings during school holidays, I would go to public libraries to read on more non-fiction/reference books which I can never afford, and this habit never stopped when I went to the UK.

After my A-Levels (pre-university), I realize my lack of knowledge in the major part of the world is not Science and thought to myself "What actually makes the world go round and work the way they work today?". So I asked my best friend Vanessa if she could lend me her textbooks on Business studies and Economics. I have not returned them to her yet! Hee.

I did an evening course on Accountings while I was working and then took up a semester on Marine Science in my local university to feed my side interest on marine biology and diving. I also chose to do Creative Writing and Drama as a minor to feed that small part of the English Literature geek which I once had back in high school. I scored really well in them and my creative writing was highly praised that I still kept a hard copy of it back home.

So what exactly did I read? If I rewind the reel of the tape to the past. By 12 I remember reading Astronomy from being in a state quiz competition for it. By 14 I remember reading my first Psychology and Social Psychology college textbooks because of my curiousity on human behaviour. By 16 I remember being quite engrossed in the Merck Veterinary Manual because I was curious on the medical side of canines and wanted to be a veterinarian! Around 16 I remember uncle Benny lending me Daniel Coleman's Emotional Intelligence which made me realize the power of EQ over IQ. By 18 I was inspired by Eckhart Tolle's books and I also remember going back to the homosapiens medicine and carrying around Merck Manual Home Health Handbook to read on the basic systems of our body function when my family and I go out for dinners. I can never forget reading the entire Freakonomics on my Nokia E71 phone by then! How geeky can one be?

Fiction
I had my fair share of fiction books as a young child which was mostly detective themes. I used to love the idea of solving mysteries and imagining myself being a part of it that me and three other friends created a Detective Club to help our classmates when I was 8! I started with Famous Five, Hardy Boys, and a Malay series of Siri Lima Penyiasat. As I got into fourth grade I started reading Sherlock Holmes and Japanese detective stories in a form of graphic novels (aka manga) such as Hajime Kindaichi series and Detective Conan. Apocalyptic sci-fi like Herbert's Dune and works of Arthur C Clarke also help fuels my crazy imaginations.

In middle school and high school, I wasn't reading as much and if I were it was mostly non-fiction which I mentioned above. After high-school I got interested in legal stories and crime thriller like Jeffrey Deaver and John Grisham. I remember Elaine introducing me to Jeffrey Archer and she got me hooked with political writings and complex plots. 
I got into inspirational/spiritual fiction in my undergraduate by Paulo Coehlo and can never forget how moved I was by The Alchemist.

The last book that I read Sycamore Row by John Grisham which was a serious page turner!

University life and then on
My reading frequency on fiction and on paperbacks got lesser when Wikipedia invented. It had made me more interested in even broader themes like world history, politics, social psychology, finance and behavioral economics.

During my PhD, I learnt a lot more about politics and social studies thanks to my flat mate Terri who has finished her phd in politics recently. I was reading a mixture of behavioral economics (Malcolm Gladwell's, Dan Ariely's Predictably Irrational, Daniel Kahneman's, etc), and also a highly recommended From Third World To The First by Lee Kuan Yew. 

Now..........
I wish I have the time to just read, research, think, discuss and write. I am very thankful to have April who is more than happy to carry intellectual discussions in these broad issues. What more can I ask for someone whom I want to grow old with??

As of today, the topics I seem to be interested in is quite limitless. However, the question that continues to linger in my head is, how does the world really work, from the broadest point of view? From the most transdisciplinary holistic point of view?

My strategy is to hopefully conclude "life and its worldly cog of machines that runs it" before I leave the face of the Earth. In which, for the last couple of years I have been carefully selective in well-reviewed (preferably scholarly) reads that are worthy of the already limited time that I have. Let's hope that thirst for knowledge continues for the longest of my time.

Scientia Potentia Est (Knowledge is Power).



Thursday, November 19, 2015

WODs of Nov/Dec 2015


I realize that I could put so much time and dedication into working out and badminton because I was bored, alone and needed to kill time in Bristol when I am not doing my phd. Now I feel neither of those - I have April, Gomez and a nice house with that backyard to commit my time to.

And....., when you have your partner who workouts with you and understands your need for sports - now isn't that great? :)


14th Nov Sat
Leg and abs day

16th Nov Mon
...

17th Nov Tue
Upper posterior chain day
Deadlift

18th Nov Wed
Lower posterior chain day
Abs

19th Nov Mon
Tennis

2nd Dec Wed
Leg day

5th Dec Sat
Leg day

6th Dec Sun
2h Badminton

10th Dec Wed
5 mile walk around Bayou

11th Dec Thur
Bosu day - Legs and abs
n/b: April taught me the usefulness of Bosu to add complexity to normal workout. Quite neat.



Couples Who Sweat Together,
Stay Together

Wednesday, November 18, 2015

Getting back to the gym

Things have settled slightly for me so it's back to getting back that 10 physical fitness skills. I have substantially dumb down so far after I came here. No more 3 times weekly of badminton and once a week tennis at Clifton College, that yoga class with Ann and pilates with Andrea on Thursdays and Sundays at Nuffield, and my weightlifting in between and a morning run to Ashton Park once a week. All that is gone.


So how do I rate myself so far in terms of the 10 physical skills?
( ) denotes previous rating from April 2015.


  1. Cardiovascular/respiratory endurance: (2.5) 3/10 
  2. Stamina: (5) 3.5/10 
  3. Strength: (4) 3.5/10 
  4. Flexibility: (5) 4/10 
  5. Power: (3) 4/10
  6. Speed: (5) 5/10 
  7. Coordination: (5) 4/10
  8. Agility: (4.5) 4.5/10 
  9. Balance: (4) 3.5/10 
  10. Accuracy: (6) 7/10

It is mostly a slight drop especially on stamina. A lot of the agility, coordination, speed and balance has got to do with lack of racket sports.




Tuesday, October 6, 2015

Drum log 2015

I bought a proper drum kit (a trap set, not congas!) as a post-internship gift to myself. An instrument I've always wanted to learn (on top of many other instruments like a saxophone and a banjo!).

Background-wise, I am by default a rhythmic guitarist (both electric and acoustic), a self-critical vocalist, a rusty pianist and can play Twinkle, Twinkle Little Star on a violin and on the erhu. I learnt piano from Mrs Janet who is now a director of the music school back home, self taught myself acoustic guitar, electric guitar.

Experience-wise, I started drums using Guitar Hero/Rock Band (don't laugh it works) for about a year and only play the drums, and that is where I learned how to coordinate my limbs.

So to self teach myself drums, I will log songs I attempt to learn and note its progress and my challenges in each song. If I get distracted from writing my PhD, don't be surprised by me analysing my progress on an Excel Spreadsheet like how I do it with my fitness (which I have kind of abandoned the last month due to crazy hectic life events and decisions!) 

...and logging is perfect for this airhead!


Format of log:
[Date]
[Artist]'s [Song] - [Song coverage], [Difficulty and Stamina Requirement], [Simplification, Challenges]


2015
October
Collective Soul - All That I Know - Full song, Easy, 100%
The Offspring's Come Out And Play - Full song, Moderate, , 
The Offspring's The Kids Aren't Alright - Full song, Challenging, Main challenge is song tempo
The Killers' Mr Brightside - Full song, Partly challenging unless simplified, Main challenge is getting the hi-hat dynamics/add-ons and maintaining the groove while doing that.

December
Muse songs

Wednesday, July 8, 2015

WODs log July

July 3rd - 4th
Hiking at Big Bend - Emory Peak, Window Trail, Boquillas Canyon, Hot Springs

July 7th Tuesday
HIIT 45m
Toe tap on medicine ball
Wall tap with air squat
Bear crawl
Sandbell squat shuffle
Prone to V abs with side toe tap

July 8th Wed
Rock climbing 2hours

July 9th Thurs
Run 4 miles

July 11th Saturday
Warm up;
High pulls 20kg x10
Jerk press 20kg x10
Shrugs 30kg x15
Front squat 30kg 35kg x8
Lifting - Olympic clean and jerk 20 25 30kg practice
WOD;
2 reps pf
KB overhead swing 16kg x21
Single unders x100
Thrusters 20lg x15
GHD sit-up x15

n/b: First time on GHD = abs very sore
First time trying 'explosivity' in clean = traps are super sore


July 16th Thursday
Deadlift day to failure
95lbs 125lbs 135lbs 145lbs x10
155lbs 160lbs 162.5lbs x 8
165lbs x5 (75kg) = 5RM

July 20 Monday
2 mile walk

July 21 Tuesday
Tennis 1h30m

July 22 Thursday
5 minutes AMRAP for each WOD
Thrusters 45 lbs (20kg)
Dead-hang knees to elbow
Clean 25kg (55 lbs)
Lunged battle rope side slams
Russian twist 12 lbs (6kg)
Single skip x150 (and attempt double unders in between)
Bench press 20kg (45 lbs)
Finished with 1 mile run

July 25 Saturday
Backsquat
Dip (asst)
Triceps pulldown
Decline sit-ups
Sun salutations
N/B: was feeling ill so didn't get a good work-out


July 29 Wednesday
5 rounds of:
Front squat x10
Clean x10
Strict Press (until failure then switch to Push Press) x10
Bent-over row x10

Deadlift 95 lbs (43kg) 2x10 115lbs (52kg) 2x10
Roman Chair (or Captain's Chair) Straight Leg Raise 3x10
Cool down with abs obliques slider, dead hangs and wall-handstand holds



My warm-up is your workout.