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.

Tuesday, June 9, 2015

WODs log June

June 4th Thurs
Jog at Buff Bayou

June 5th Fri
Yoga

June 6th
5km run
Yoga
Two-stepping and dancing

June 7th Sun
Yoga

June 8th Mom
Rock climbing 3hours Grade 5.8+ to 5.9 for flat vertical and a few negative slope. Completed one Grade 5.10A flat vertical

June 9th Tues
HIIT express 30m
HIIT 50m
Badminton and basketball 30m

June 10th Wednesday
Recovery warm-ups;
Backsquat 20kg 29kg 34kg x8 42.5kg 2x6
Overhead squat 2x8
High pulls 20kg x8
Clean 20kg 2x8
Clean 29kg x6
Front jab x20 each side
Deadlift 42.5kg 51.5kg x10 60.5kg x8

June 13th Saturday
Tennis 1h

June 14th Sunday
Tennis 1h

June 15th
Piloxing

June 17th Wednesday
Rock Climbing 2h

June 18th
Barre Fit

June 20th Saturday
Tennis 1h

June 23
1km run
3 sets of alternate Frontsquat - Push Press - BentOverRow x10 each subset
Deadlift 

June 24th Wednesday
Tennis 1.5h

June 30
HIIT 1h
WOD 5 set of strength (w sandbell) - cardio - abs (weighted)
Push up with sandbell flip - shuffle run 40m - crunches
Clean & jerk (light) - shuffle 40m - V ups
Squat - run 40m - side plank 
Bent over row - side shuffle run 40m - Russian twist
Burpees with sandbell flip - hopping run 40m - Weighted plank

Friday, May 1, 2015

WODs log May

May 1 Friday
2 hrs Badminton

May 2 Saturday
AM: 20 SU, 20 PU, 100SKP (nope not double unders unfortunately lol)

PM: 1 km run
CTW-HS 10" 60s x3
Dead hang from bar 23s x3
Turkish Get-up 12kg Right hand x5 8kg Left hand x5
Front squat 20kg 10x3
Clean and jerk with splits 20kg 10x2
WOD of TABATA 1 set of alternate
KB swings  32
Thrusters 20kg 27
N/B: Body felt weak today, as I only had instant noodle the last 8 hours! Silly >.<

May 3 Sunday
Bodypump 1hr
Body Balance 1hr

May 5 Tuesday
Was travelling for a day to San Diego so did a low intensity hour of double sets of 10 reps to get the body kicking:
Sun salutations, CTW-HS, dumbbell rows, dumbbell deadlifts, box jumps, push-ups, sit-ups, bench, lunges etc

May 6 Wednesday
Crossfit at Invictus San Diego
WOD of
Every 5 min for 30, 6 rounds of;
400m run
20 Russian KB swings 16kg
40 double unders

2 sets of; 
Hawaiian squat 90s/side
Prone plank hold 60s

May 7 Thursday
Local league baseball/Softball co-ed adult tournament. I got dragged into a game (an inning) to replace someone thanks to my partner. I was given the catcher position and had to learn on the go! And also the terminologies. I helped score 3 points and the final score was 14-21. Partner was an amazing support who (also) constantly embarrassed me with "You can do it! Don't forget that one time batting cage practice!"
Quote of the day by le partner: "I learnt more off the field than you did on the field!"

May 10 Sunday
Fast Flow Yoga 1h

May 14 Thursday
Barre-Fit 1h with some shoulders with barbell after

Mayu 16 Saturday
Yoga 1h

May 17 Sunday
Yoga

May 18 Monday
20m WOD:
2 rounds of
Asst 20kg pull-ups x10
Abs w swiss ball x10 each leg
Shoulders I,T,Y 5lbs to 3lbs x10
Alternate leg hop and squat with bosu ball
2 rounds of
Swiss ball pass x15
Ring Rows x10
5lbs Bicep curls with active hold on other hand x10
Side step with hard resistance bands x10

May 19 Tuesday
HIIT 1h


May 20 Wednesday
Body Sculpt / Body Pump 1h

May 21 Thursday
Badminton 30mins
Yoga 90mins

May 23 Saturday
Yoga 1h

May 24 Sunday
30mins casual cycling

May 26 Tuesday
HIIT 1h with Sandbell (SB) 15lbs = 7kg
50 thruster + 200m run + 30 weighted sit up
50 overhead slam  + 200m weighted lunge
40 snatches + 200m run + 45 seconds side plank (with upper leg lift) each side
50 alternate body row and Y lift + 200m run + lunge partner toss
50 push-up with SB flipover  +  1 minute weighted plank

Basketball 20min

Weightlifting 30min;
Backsquat 20kg (44lbs)x10; 29kg (64lbs)x8; 43kg (96lbs)x6
Biceps curl 10lbs (4.5kg) 10x2
Triceps two-arm-extension 15lbs (6.8kg) 10x2
Shoulders lateral raise 7.5lbs (3.4kg) 10x2

May 27 Wednesday
Pilates
Basketball
Yoga

May 28
Barre Fit

May 29

Train like a beast, look like a beauty