Pumplogy SG 303 - New Sets

1. Do some Cross Fit , or HIIT exercise. Seems can give you some body cut. As its high intense training but short period of time, as to Cardio endurance.

2. Coming back to some jogging. A short one will do, start small and slow.

3. Adding some heavy set, probably 1 heavy. About 80% loading.

4. Some Super-set , few exercise continue with short or no rest.

5. Some other like  Cable and Bench (free weight). Some Row and Punch.

Notes 1 - Cluster 2 set of heavy in one with short break.
Notes 2 - Will leave the Barbell for advance. ( may be  a few deadlift)

 

Pumplogy SG 303

Office Support and Supply (Singapore)

Office Support and Supply

Gold Nuggets 202

Key to Success - Raffles Style

Not really some success formula, those Personnel development books will do a better Job. More Positive with complete formula. got some literature content which is not totally useful. Not to harmful too, may be a good point. Some softer issue with some impact will do.

Raffles is not totally successful in some sense, as his personal life sound quite Tragic too, seen some documentary. His Ship with some scientific and historic work got burn down in the Ship. and some other that is really sad. But he is still well received even at home England. Even also consider a Mega Star with Statue. the English Queen at the time is expanding their empire, and Raffles seems fit in well into their General plan.

Not totally Cambridge educated , compare to some Professor. Not very good background too, not directly related to the Royal family, son of the Ship Captain. Started quite low too, as just a Just in the British Company. Even his Founding of Singapore is "off the record" from his superior initially. Only after the city proper that its officially recognized. Everything is  not so sure in the beginning. So Singapore still have some "Risk Taking" culture after all.

Exago Travel (Singapore)

Exago Travel (Singapore)

River Safari Singapore
http://www.riversafari.com.sg/



The River is Calling You
Experience a whole new wildlife adventure with over 5,000 aquatic and land animals from the world’s most iconic river habitats at Asia's first and only river-themed wildlife park



Youtube - https://www.youtube.com/watch?v=zH8K3Aj5MJY

Golden Nuggets at the End of the Rainbow (Chapter 10)

Golden Nuggets at the End of the Rainbow

Add some Steel
Steel and Iron almost has the same Composition. Iron is called Fe in the chemistry periodic table. Steel however is an alloy, added with some carbon mixture. It makes the Iron Stronger.

Figuratively speaking is to get some Iron will to get things, make some plans and makes sure it works aka making things happen.


Add some Brain
Formerly study as much as you can in standard education, with time and resource allow. With some interest or better still they call it passion in the field. Try focus and don't sway too much away, even cross training in some related areas. Like Steve Job went for a Letter Font workshop and found it useful years later when he design the Apple computer visual operating System. Keeping up with some Tech advance and know some basic business know how will be good. A good common sense and latest in the world some EQ are required

EQ 2.0

EQ 2.0

http://www.emotionalintelligence.net/

Pumplogy SG 202 - 2

A common mistake or set back will be those heavy night snack.
Not a proponent of all out training and no fun.
Instead the Fried Carrot Cake got two eggs (protein) and Carbon for your energy. and many food court food is full of vitamins and nutrition. But urban creature tends to over-eat, mostly.

With some theory, library resource and health magazine. many will have a rough guide.
First dun look down on those health mag, thought its just young model posing for show.
Actually even the more simple easy exercise plan include a New 5BX Army exercise. with 50 push up a set, preferably three round, that about 150 push up. ant that consider the easier one.

Those full plan will make you drop dead if really follow through.
General rule of thumb is three set of 10-15 for each muscle group. Bicep, shoulder back, leg, crunch etc.
For beginner don't aim too high, a basic 60-80% effort will makes your muscle soar next day.


For Energy Drink - DIY version 1 - Milo + Skim Milk.

Version 2 : + Hollick

Version 3 (advance) : plus a hard boil egg. Can just pop it Raw if you fancyy the Rocky Style. (but doesn't sound hygienic)


Whether you are for Work Improvement - more energy.
Or just want to keep Fit and Healthy.
Or going through some occasions .

Raffles Prepare for Invasion ...

This is the second "edition"
Still sound quite impact on the title. As some NAt Geo also comes out with a print version of Singapore History. Guess its a hurry compilation of a early documentary and some last minutes writing work. For some special occasion.

Under the  Bio of Stamford Raffles.
A line still stands out quite strongly.
Raffles prepare for British Invasion of Java.

Still quite a stun for a personality that represent the visionary planner and founder of early Singapore. Not much was pen on this incident. There is a specialized book on the Topic of Raffles Invasion.

Jump two era time stop to World War 2 Singapore. There is till much controversial incident, that impact modern Singapore. With SGX stock Index and City center business District. Vary hard to imagine some SG war past also.

Even in today surface of industrial and economy commercial busyness. Very hard to imagine some other side of Singapore too.

Food attack SG - food middle east

Middle east food comes in bread and rice. Kebab is one of the more popular one. Seems the fast food are introducing some form too, as it getting common. Look like the Chinese Bo Piah, but with meat BBQ inside.

Bedok has a middle east Turky restarant. Small but cosy. Food is nice. Tried some Kebaad and some mix plate of meat. The rice taste good too. Like the pearl rice of good qua
It's. Service ok. Convenient location at east Singapore, bedok mall. Call Ottoman.

Fish Farm Mini

Fish Farm Mini

https://www.youtube.com/watch?v=t5_49HJU7Dc

Hydro Plant Growth

Hydro Plant Growth (SG)

 

 

House Micro (hobby level)

https://www.youtube.com/watch?v=XxKwYLfTkdc

Real and Commercial

http://epics.ecn.purdue.edu/sgsc/images/hydroponicsex1.png



Real and commercial

 

 

 

 

 

Hydroponic

(experimental and supply)

http://www.amazon.com/Deep-Water-Culture-DWC-Hydroponic/dp/B00CHEIO6Y?SubscriptionId=AKIAIKBZ7IH7LXTW3ARA&&linkCode=xm2&camp=2025&creative=165953&creativeASIN=B00CHEIO6Y&tag=wwwbookcompar-20&ascsubtag=5538951e64261a15c8a7bf3a

 

 

 

 

 

 

Hydroponic Theory

 

Some question

About the economy issue.
Many say cash is King, a common term.

But CPF rate is so high and the Financial Planner still pushing retirement plan.
Who really knows what happen ten years later or even next year.

Of course good to plan ahead.
But .... ..... .....
... WHO KNOWS ...

My Training Log SG 303

Finish Third Round of consecutive training.
Still quite fresh with the Gym comeback.
Very long time since the Gym day, although the Combat training is not to long ago.
Did not take too long to recover.

Seems like the back can take in heavy weight after all the military exercise and route march.
Its not totally useless at all, beside some defense issue.
At least you body got strengthen throughout this years, although not totally voluntarily.
Probably its another kind of  "Tough Love".

Exercise Mission won't kill you , won't even break you down.

Looking more into some diet issue.
Which most people neglect.
Not too objective to the Big Bottles anymore.
At least now know the Whey Protein is derive from Cheese Milk Product. (sound natural).
and Amino Acid with its acidic name, actually is the basic component of Body muscle Tissue. (for those Bio Major should know more.

NB: Third Round comes with a Bar-Bell Lift and some heavier stuff. Did a full cardio and crunch too.(thanks to Sport Council)

Total body and food , Pumplogy SG 202

There is plenty of workout program there.
From serious hardcore to light morning 8 minutes.
Guys tends to go all out and over training (ego) . Some get injured.
Then over eat, dur to high energy consumption.

Gals tend to go for crash diet or even fasting.
Some juice only fast, sound extreme.

May be somewhere in between.
Strength work out with rest. And Cardio.

Some Ligth Dieting.
New style like HIIT or crossfire .
Not against those Big Bottle Supplement in Health Store.
Actually they are chemically protein and Amino Acid .
It's even Olympic OK.

NB : Not strictly those no night snack and no char Kway Teow.

Chinese Singapore Noodles 202 : Food Attack SG

Char Kway Teow is not actually noodle. It's noodle mix with Kway Teow. Kway Teow in its original form is white in color, it's flat and soft. It's made of rice in its raw form. Quite a common ingredient in Singapore, can be found it fish ball noddle too.

Adding some black soy sauce and big fire, it's a common dish in Singapore. Cockle is not totally healthy and also contain pork lark. Just a small plate is quite high in calories. But it's tasty among local hawker food.

May be the improve version will be some prawn instead of cockle ( the call it Harrm in local language)

Recommendation : can be found almost anywhere in Singapore. No food court owner will miss this one out. One of the more famous one will be Zion Road Fried Kway Teow, specialize . Usually has some que at lunch dinner hour.  Kind on the sweet side, personnel opinion.location, Zion food center, opposite great world city.

Town - Pasir rise town center char Kway Teow not bad too, comes with Hokkein mee and carrot cake.Standard combination, guess they use the Same kind of utensil.

Detox and Amino Acid - Pumplogy SG 202

Detox sound like those girly things of the those Office lady.

But dieting is often neglected part of fitness and health training for men.
Good recommendation is start small , like 1 day juice detox.

Prepare for some different stomach condition.
As some people will react significantly if body condition is not too right.
Some expert say it will even contribute to weight loss for a found pound, if there is overweight condition.

Amino acid sound like some dangerous chemical compound.
Protein and amino is actually basic building block of body muscle tissue.
For more advance enthusiast, the web MD actually say its ok for some natural remedy.
(got take Chemistry at A level)

Training program recommend , general - men health power training.

Stock Photography - Tips Ideas

Stock Photography -  Tips Ideas

 

http://121clicks.com/tutorials/stock-photography-tips-ideas-and-tutorials

Pumplogy SG 202

Pumplogy usually refer to those huge size muscle man that seems to be able to wrestle with a bull.

Gym culture is still relative new to Singapore, even though every Mature New Town has a Sport Council Gym public.Even in US it's only when Arnold hit the Big Screen with his Terminator, that body building as a sport and exercise go main stream ( check Pumping Iron, Arnold)

Strength training exercise is not just for the power muscle group. Many sport and ball game also use specialist gym training to strengthen certain performance. For the public mass, a total body workout with cardio in urban enviroment is good for general health.

For those injure or with some health issue. The tools and machine in this sport hall also serve as a  important recovery center.

Training log. Up one level. Include some total body exercise with cardio. Watch diet. Include some milk and milo mix for recovery. Those big bottle at health shop does not looks intimating now. Not too expensive too. But the Arnold brand still sound quite scary.)

Rainbow Gold

Actually South Africa is much more complex. Beside some notorious Appartide, some segregation policy. Some additional issue is that heard it has 11 official language. SG has only a few dominant one.

Talking about Size, it's a factor . But Holland does not sound very big. But it's one of the first three "global power"

Technically , the formula one engine is only 2000cc.
Where the safety Mercedes is 6.3 liter.
The M16 team purpose made the round smaller from early 7.62 early M4 version.
Saying all figth is within 300 m . And the size is right for accuracy. AK is technically less advance. Sorry AK fans.

In health and fitness business. Beside some hardcore Body building and minority of actor.
Most main stream is are for slimming down. ( at least the first few phase)

Latest info. During opium war. The Qing has 40,000  warrior.
The Bristish only has 8,000. But fought all the way up with some gun powder.

Some notes : on Chinese Homogeneous. Look very "united" from outside. But insider knows. That every province "has their own language". It's not different slang. Until now , Hainanese and Hakka is a foreign language as it is like Vietnamese. Hokkien and Cantonese is a totally different pronunciation system too. And the Common Tongue Mandarin, actually it is Beijing Chinese. And not every Chinese are from Beijing. Much more complex than most people thing. ( now there is also manchurian, Xingjiang, and half of Mongols)

Let's HIT it

It's kind of advance aerobic exercise. Not those you see dancing with music, that's tough too. They call it like cross fit , some even have fancy commercial name like PX90 in America (yes it's a product and u got to buy it)

It's sort of stationary exercise done at higher speed. Like the army RT or old school 5BX, or circuit training in sport.

Gym training is not too new but is now main stream with public and commercial version. All well equip.

The story -
Since the body weight now drop to 76kg. ( weighted) can write some tips.

May be something like this :
Basic 3 set of exercise x12 - x20
From bicep curl, dumbbell raise, machine press, to leg exercise.
Beginner tend to skip the crunch that's ok.
Prepare for some muscle ache if are new to exercise, or it is a long lost friend.
Start small and slow.
Can do a short 10 mins cardio on bicycle or those fancy machine.
Machine or free weight will be fine.

Since modern lifestyle is not too active, mostly office work.
Will drop a few Kg pound in short time 1-2 month.
Just cutdown some night snack .
Secret weapon - minus 25% per meal.

84-76

Anglo Chinese

Adding some Anglo Chinese will still be good, I guess.

These are social experiment , do it at you own risk.
Not saying Singapore is not good enough, it's good or I should say one of the better one.

But getting to more fundamental things, beside Technology and Exonomy.
These seems to be some SG "traditional Strength"

Anglo - Bristish empire is still the biggest of all time, by you tube historian. Some say it's Mongolian Empire, some say it's the Russian Empire. America is have some advance stuff, beside Apple watch, military advance is still ahead of other... Not referring to Iron Man suit. May be say F-35 jet plane, now even have spider robots to carry load for infantry man.

Chinese - Rising China is still on the rise, even as the economy growth slow down these few years. Still hard to tell people how is it like, when China is China. Probably when some Chinese made thier new Four modern invention. Then people will start to think that that's real Innovation, not just copy cat factory machines work. Morally hard to tell people that there was a time in old China. Somewhere during the Han Dynasty, the peace is so prevailing the the Door is Not Close At Night. Sort of King David Solomon Time when all peace on all side are achieved.


These are strange social engineering theory. Or should say hypothesis, sort of wild guess chat. Hope no harm.

7 kingdom of China

Some may have watch John Woo movie Red Cliff , knowing there is a time there is romance of three kingdom in China.

Even early hundreds of years before BC, before the Great Wall of China was built.
CN is not really united. Usually called the There seven Kingdom of War. They King in its own aspect as the central Zhou is actually still the supreme king. The First Emperor of Qin, also the first united Dynasty is still one of the Seven Kingdom. There are still six other kingdom which are actually quite strong too. Many of the Chinese proverb are from these era.

There is a Chinese festival which is quite famous, the Dragon Boat Festival. It's is also called the dumpling festival, is to remember a Chu Kingdom loyalist by making dumpling.

Instead of being "homogenous " and unbroken rule. There is also quite a number of broken kingdom. The most chaos is the 5 barbarian and 10 countries. That's is further broken into even small state. And surprise to know that this time is always thought to be just a temper ory era between the big dynasty.


Actually in history, historian says its last for four hundred years.So the hundred years between fall of Qin dynasty the rise of  New China is " Short" relatively in long river of time.

Strange social theory

Strange that early leader actually spell out social democracy in the early days. Compare to today's more capitalist approach, seems strange and far away. May be its more of western British style, but still sound very humane after these years. Not very hard steel as many have percevie. Indeed some open speech says its hard love. Dun care it is hard or soft , in many oriental society where even blood parent dun say love to children. Some authority actually use such a strong word love. Thought its only for those pop singing star on the stage wooing thier hard core fan.

What is a Blood Saucer

It is a imaginary assassin appear in old Hong Kong Drama.
Employ by the Qing emperor, these fearsome is the Chinese version of ninja. Instead of those small star like dart, they uses remote control flying device that kill by chopping off the whole head. In the old hong kong drama, these flying device is able to hover in the air with a chain link to the assassin. With the assassin command they can track down the enemy no matter how skill the martial art the opponent is. Kind of ultimate killing machine in old imperial China.

Of course the technology is not some advance in the old days of China.
Even in the west the hovering technology for small device only comes out in recently years. But these writer already stretch literature imaginations 20 years back.

The Chinese pronounce as Xue Di-zhi

somewhere out there - a garden maze

There is a garden maze in east singapore. Pasir Ris Park.
Quite innovative.
Not very new, have been there for some time.
Still quite OK. Should be quite fun for Some.
Park area 2

River Safari - new even for local
http://www.riversafari.com.sg/

First Ink Media

Just Believe

Don't quite buy in those inclusive stuff. Sound too idealistic.
Bible also teach about Conquering the Promise Land, and it's lead By General Joshua, a type of Christ.

If some one things there is a Utopia somewhere on earth. Bible say it's a fallen world. Not too nice world for human too.
May be its good to draw some boundary for two three town. Trying stepping in trespassing, may be will drop some dumbbell on you leg. Currently just the dumbbell is at 16 kg for training (heavy)

May be you should try you luck.
17 PDB

Fast Diet 123

Fast Diet 123

There is this Dummies book on the subject.

Basic a short summary is 3 type of Diet.
1. Skip the Breakfast - O Oh breaking the Golden Rule, not too nice.
2. Warrior Diet - Sound Fancy . Its just means do a meal a day, may be for 3 days.
3  5:2 - The general term is call intermittent Fast. But real Fasting, probably just juice and fruit for 2 days.

Quite intense not recommended for most people.
May need to consult doctor for this kind  of Plan.
(But those commercial plan says its work at short as 21 days)

notes : ...may be should give it a try ...

Young Nation Theory

Not really some theory s, have the quote and unquote, separately.

"Young Nation"
"Theory"

Not referring to Singapore.

Young Nation is just some common term some mainland Chinese writer refer to when they are talking about USA America, with a History of 200 over years . Back by 2000 years of History, China can hardly compare to other in term of Seniority and Size. May be Russian is Bigger in Land Mass and Jews History Stretch even back longer. so when they refer to US American , the usual tone is  "You are still a relatively Young Country" Not necessary bigger in Power ,  feel not so Advance in some aspect - There is always this "Great Country " mentality which is quite obvious. In addition in todays Economy Boom at every level, can even hold ransom just by the Number of Financial  Bonds and Security bought by the Chinese Boss. Even military is fast catching up with Old Russian Technology and just by the sheer number.

Not a current Affair Commentary. Just some notes

Food Attack - Chicken Rice 101

Food blogging may get you some extra side revenue also. Who knows, since there is a vocation Food Critic - see the movie " the fine chef mouse". Seems like a high class pro that even top notch restaraunt are under thier critical influence. So by estimation food blogger may be just a few level down. May be brings you some celeb attension or even free restaraunt meal the comments somewhat hit the "target" no text book for this. Even some food location are not clearly recorded.  So the idea is do some recommendation randomly.

The Chicken Rice of Mandarin Hotel actually went to the street. Now at affordable hawker food court price. A plate is less than $ 5 with expresss restarant surrounding. Should be quite standard .Rice tast quite Fragrance and Chicken  got separate plate. Got all the different sauce. Combo comes with veggie too. Location at Pasir Ris Downtown East level 1. Sure pass one as its from MADARIN.



Iscis a vocation

More on Spiritual Stuff

Check the Blog, actually more view on Bible stuff.

Basically the Essence of the Gospel is Christ Died for Our Sin.
JESUS CHRIST is the Perfect Man, the Son of God.
On the Cross He is Cruxified so that our Sin are Forgiven.
He was buried and Three day later He Is Risen.
The Ressurrection is a truth witness by many.

This is the Redemption act of God, the Salvation of Mankind.
Who ever believe in Him shall not perish but has everlasting Life.

Project : Secret Recipe 20

Secret Recipe 20

(Secret Weapon sound too Dangerous)
Nothing too secret too , some commercially viable formula (current)

1. Creative Block - check art books  and Museum.
2. Think and keep some record.
3. Check out other Assignment.
4. Set some Target, work for creative field too.
5. Go for workshops.

Panorama
Event live (almost endless mix)
HDR and processing
Creative Thinking
Back to Upgrade
(Work-flow)

Design and Photography. (bonus : Journal)

 

Small World History (Thin Slice)

Chinese has its own history. For a long time , thought that the whole central plain is Heaven Under. Not much communication with other parts of the world until Invasion of the Mongolian.  Modern Chinese has somewhat broader view, also recognize some ancient Civilization like the more Tech Advance Ancient Greek. But most still pride itself with the 4 Ancient invention of Gun Powder, Paper ...... . No choice but acknowledge the Advance Telescope and Mechanical watch when its was  in in the Qing Dynasty. Several Military conflict Totally break down the Pride and admit that the Barbarian are more advance with More powerful Canon and Faster Ship. The "Barbarian" has went from the Dark middle Age plague with Black Death went ahead with the rest of Mankind. This is the general sentiment and thinking even for some 20th Century Chinese People.

The Greek and Romans indeed had some head-start in Technology. With Hard Science like Archimedes and Invention like using Volcano dust as some concrete material. Most Chinese prefer admiring the Ancient Sage of the Very old Days like King Yu and King Yao. Quite mystical Figure with little written records.

Only recently that discovered the Persian Empire of the Middle East has its Glorious Moment to, May be even earlier than the Emperor Qing Unification of China.

The West is more forward thinking that the Best is Still Yet to Be. Somehow, people will make progress and improve for the better. A rather different worldview shape by many influence. Almost impossible to get a neutral view even if you are Somewhere in between West East Singapore.
(Rather Philosophy , hope dun bores you) The Picture may be too big too.

Contrary to many opinion, many of the Scientist are actually Beliver in God, referring to the One Almigty God, the Everlasting Creator. In fact some of the early scientist are also train Theologian. Seems Pascal, the original Pascal. Not the programming language, also studied some Theology. Science and God dose not really contradict. Even in mordern age , the Relativity Einstein is even a Jew. May be sound too Chim for many, but this is the Fact.

Of course the more safer view is Let those belong to Ceasar goes to Caesar , those belong to Newton Goese to Newton, and those belong to God goese to God. but again, Book of Romans is a important book of the Bible. And to add on to that, those of Chinese goes to Chinese. And those of Politic goes to Politic. Quite divisive. But play safe first, before the FAITH growth further and deeper. some issue no need to be resolve immediately.


Was going through some basic again.
The Everlasting God.
Lord God Almigthy, El-Shaddai.
The Risen Lord , Jesus Christ.
The Guidance of the Holy Spirit.
Bible is the Word of God.
Faith. Grace . Hope. Forgiveness of Sin thru the Cross.
The Finish Work of Christ.

Strange Engineering Theory (Social and Strange)

Call it strange because not very sure will it be right in the middle, and Hopefully in the "Sweet and Right " Spot. Of course taking the neutral and average popular stance is the safest route. Say make it 40%, and  40% Right. The 20 % got to be somewhat academic  (reference http://en.wikipedia.org/wiki/Social_psychology).

Basically its some thought on Social Thinking, more accurately called Social  cognitive, taking into account of some cultural and locality preference. hopefully some "Effective Thinking Little". critical thinking sound too academic. Effective Thinking involve some commercial thinking tools which is applicable in todays society. (Reference - De Bono "Effective Thinking Course"). So far looks like a more "Orthodox " Thinking Tools. With many corporation adoption, so should be quite Safe.

Engineering because most of the formal education training lean towards Scientific Engineering. Thus the Passage may sound like some technical Report.

Citizen journal

Coming from a more Infantry background, did not know the artillery is so loud. The Padang canon sound off quite near the people crowd. Previous mostly on some boat Pantone. This time just across the street. Though it's very old ceremony canon with empty shell. The first shot drive thru the air and pierce the ear drum. The kid beside got really scared, too much for them. Parent should take good care.

As the pressure will fall on the next generation. Not easy too.


Training log . Full 3 day.
3 set normal. 1 heavy . And 1 cardio, this should be the basic for future training.