KL Towerthon Night Challenge 2011 - Top 20 Official Result

Date: 7 May 2011 Time: 8am Venue: Menara KL

Pull-ups Tranining for the month of May 2021

 1st May 2021 - Max pull-ups - 4 reps

- Negative pull-ups 35,30,20,31,30,30,20,20 =216seconds

- Hang on Bar - 60 seconds x 3 sets

- Band assisted pull-ups - 8 sets x 6 times

- Dull bell - 8 sets x 8 times - 8kgs

6 packs exercise - Pull up - 4,2,2,2,2,2,2,2,1=19nos

 3rd May 2021 - Max pull-ups - 4 reps

- Negative pull-30,30,25,30,25,20,20,21=201seconds

- Hang on Bar - 60 seconds x 6 sets

- Band assisted pull-ups - 6 sets x 6 times

- Dull bell - 8 sets x 8 times - 8kgs

6 packs exercise - Pull up - 4,2,2,2,=10 times

 5th May 2021 - Max pull-ups - 5 reps

- Negative pull-ups-30,28,23,28,30,24,217 - =201seconds

- Hang on Bar - 60 seconds x 4 sets

- Band assisted pull-ups - 6 sets x 2times

- Dull bell - 8 sets x 8 times - 8kgs

- 6 packs exercise

- Pull up - 5,3,2,3,2,2,1=20times

 6th May 2021 - Max pull-ups - 6 reps

Day 1 

- 6 max pull-ups, 

rest 2 minutes.

Pull-ups  3,3,2,2,2,2,2=16reps in 5 minutes

Total : 22 reps

7th May 2021 - Max pull-ups - 6 reps

Day 2- Chin-ups - 44 reps

and pull- ups - 31 reps

Total : 75 reps

9th May 2021 - Max pull-ups - 6 reps

- Negative pull-ups-20,30,35,45,35,30,30,30 =255 seconds

- Hang on Bar - 60 seconds x 6 sets

- Band assisted pull-ups - 6 reps x 8 sets

- Dull bell - 2 sets x 8 times - 8kgs

10th May 2021 - Max pull-ups - 6 reps

Band assisted pull- ups - 60reps + 40 reps =100 reps

11th May 2021 - Max pull-ups - 6 reps

- Negative pull-ups 43,40,32,40,35,30,27,20=267seconds

- Hang on Bar -  60 seconds x 6 sets

12th May 2021 - Max pull-ups - 6 reps

- Band assisted pull-ups - 6 reps x 8 sets

- Band assisted pull- ups - 60reps + 60 reps =120reps

13th May 2021 - Max pull-ups - 6 reps

- Negative pull-ups 51,35,35,45,35,30,26,20=277 seconds

- Hang on Bar - 60 seconds x 6 sets

- Band assisted pull-ups - 6 reps x 2 sets

14th May 2021 - Max pull-ups - 6 reps

- Band assisted pull- ups - 60reps + 60 reps =120reps

- Pull- ups = 6 +1 reps

15th May 2021 - Max pull-ups - 6 reps

- Negative pull-ups 50,40,39,42,35,29,27,22=284 seconds

- Hang on Bar - 60 seconds x 6 sets

- Band assisted pull-ups - 6 reps x 10sets

- Pull-ups - 7 reps

16th May 2021 - Max pull-ups - 7 reps

- Band assisted pull- ups - 132reps

- Pull- ups = 7.1/2reps

17th May 2021 - Max pull-ups - 7 reps

 Negative pull-ups 40,40,40,45,40,35,32,29=301 seconds

- Hang on Bar - 60 seconds x 6 sets

- Band assisted pull-ups - 6 reps x 6sets

- Pull-ups - 7 reps

19th May 2021 - Max pull-ups - 7 reps

- Band assisted pull- ups 140reps

- Negative pull-ups 47,45,40,42,40,40,34,28=316 seconds

- Hang on Bar - 60 seconds x 6 sets

- Pull-ups - 5 reps

20th May 2021 - Max pull-ups - 7 reps

Day 2- Chin-ups - 3reps x 10 sets + 2 reps x 7 sets =44 reps

and pull- ups 3 reps x 5 sets + 2 reps x 9 sets - 31 reps

22nd May 2021 - Max pull-ups - 7 reps

Day 3-Commando pull-ups - 3reps x 14sets + 2 reps x 2 sets =46 reps

and pull- ups 3 reps x 9 sets + 2 reps x 4 sets - 35 reps

Chin-ups - 2reps x 4 sets = 8 reps

23rd May 2021 - Max pull-ups - 7 reps

Day 4

Scap pull - 1.minute . 40 seconds .

and pull- ups 4 reps x 7 sets + 3 reps x 3 sets - 38 reps

Chin-ups - 2reps x 4 sets = 8 reps

24th May 2021 - Max pull-ups - 8 reps (Non-Proper)

Day 1 - 8 max pull-ups, rest 2 minutes. 4.3,3,3,3,3,3,3=25 reps in 5 minutes = Total =33 reps

Add 3kg pull ups - 2,2,2= 6reps, chin-up 3+2

25th May 2021 - Max pull-ups - 8 reps

Day 2- Chin-ups - 5 reps x 4 sets + 4 reps x 8 sets + 3 reps x 4 sets + 2 reps x 1 set =66 reps

and pull- ups 4 reps x 7 sets + 3 reps x 4 sets + 2 reps x 3 sets - 46 reps

27th May 2021 - Max pull-ups - 8 reps

Day 3-Commando pull-ups - 4reps x 7 sets + 3 reps x 9 sets + 2 reps x 1 + 9 reps chin-ups  = 66 reps

and pull- ups 4 reps x 4 sets + 3 reps x 8 sets + 2 reps x 5 sets - 60 reps

Negative pull ups - 10 seconds x 3 sets

29th May 2021 - Max pull-ups - 8 reps

Day 4

Scap pull - 2minute . 1second.

and pull- ups 5 reps x 6 sets + 4 reps x 6 sets -54 reps

30th May 2021 - Max pull-ups - 4 reps -(Proper form)

Day 1

4 Max Full pull-ups, rest 2 mintutes. 3,2,3,3,2,2=15 reps

Addition pull-ups - 2,2,3,2,3,4,1=17 reps

Bent Assit pull ups - 10,7,6,6,7,6=42reps

31st May 2021 - Max pull-ups - 4 reps

Day 2- Chin-ups - 4,2,2,+ 3 reps x 10 sets = 38 reps

and pull- ups - 2,2,1,3,2,2,2,2,2,1,1,2,2,2,2,=28 reps

Belt Assit pull ups - 6,6,8,6,8 reps= 34 rep

Pull-ups Tranining - For the month of April 2021

 3rd April 2021 - Max pull-ups - 0 rep

- Negative pull-ups - 40,24,21,20,20,9,11,20 =165seconds
- Hang on Bar - 60 seconds x 6 sets
- Band assisted pull-ups - 9 sets x 6 times
- Dull bell - 8 sets - 8kgs
- Push up - 30 times

5th April 2021 - Max pull-ups - 0 rep 

- Negative pull-ups - 21,22,20,19,21,22,12,17=154seconds
- Hang on Bar - 60 seconds x 5 sets
- Band assisted pull-ups - 8 sets x 6 times
- Dull bell - 8 sets - 8kgs

7th April 2021 - Max pull-ups - 0 rep 

- Negative pull-ups - 44,21,21,22,20,21,19,15 =183seconds
- Hang on Bar - 60 seconds x 6 sets
- Band assisted pull-ups - 8sets x 6 times
- Dull bell - 8 sets x 8 times - 8kgs
- Push up - 30 times

 

10th April 2021 - Max pull-ups - 0 rep

 - Negative pull-ups - 45,30,20,23,25,21,19,13 =196seconds
- Hang on Bar - 60 seconds x 6 sets
- Band assisted pull-ups - 8sets x 6 times
- Dull bell - 8 sets x 8 times - 8kgs
- Push up - 30 times
- 6 packs exercise
 Total- 1hours 25 minutes

13rd April 2021 - Max pull-ups - 0 rep

 - Negative pull-ups - 23,13,19,28,23,21,19,17=163seconds
- Hang on Bar - 60 seconds x 6 sets
- Band assisted pull-ups - 8sets x 6 times
- Dull bell - 8 sets x 8 times - 8kgs
- Push up - 30 times
- 6 packs exercise

14th April 2021 - Max pull-ups - 0 rep

- Negative pull-ups - 37,24,24,24,24,20,20,21=194seconds
- Hang on Bar - 60 seconds x 6 sets
- Band assisted pull-ups - 8sets x 6 times
- Dull bell - 8 sets x 8 times - 8kgs
- Push up - 30 times
- 6 packs exercise

17th April 2021 - Max pull-ups - 0 rep
- Negative pull-ups - 35,35,30,23,25,21,20,20=209seconds
- Hang on Bar - 60 seconds x 6 sets
- Band assisted pull-ups - 8sets x 6 times
- Dull bell - 8 sets x 8 times - 8kgs
- Push up - 30 times
- 6 packs exercise

 20th April 2021 - Max pull-ups - 0 rep

 - Negative pull-ups - 31,25,24,25,27,23,20,19=194seconds
- Hang on Bar - 60 seconds x 6 sets
- Band assisted pull-ups - 8sets x 6 times
- Dull bell - 8 sets x 8 times - 8kgs
- 6 packs exercise

21st April 2021 - Max pull-ups - 0 rep

 - Negative pull-ups - 40,30,25,25,32,30,21,19=221seconds
- Hang on Bar - 60 seconds x 6 sets
- Band assisted pull-ups - 8sets x 6 times
- Dull bell - 8 sets x 8 times - 8kgs
- Push up - 30 times
- 6 packs exercise

 

24th April 2021 - Max pull-ups - 0 rep

- Negative pull-ups - 30,30,30,38,32,23,27,20=230seconds
- Hang on Bar - 60 seconds x 6 sets
- Band assisted pull-ups - 8sets x 6 times
- Dull bell - 8 sets x 8 times - 8kgs
- Push up - 30 times
- 6 packs exercise

 

26th April 2021 - Max pull-ups - 0 rep

 - Negative pull-ups - 40,35,30,31,30,25,23,20=234seconds
- Hang on Bar - 60 seconds x 6 sets
- Band assisted pull-ups - 8sets x 6 times
- Dull bell - 8 sets x 8 times - 8kgs
- 6 packs exercise

 

 

28th April 2021 - Max pull-ups - 3 reps

 - Negative pull-ups - 40,30,30,40,31,25,27,20=243seconds
- Hang on Bar - 60 seconds x 6 sets
- Band assisted pull-ups - 4 sets x 6 times
- Dull bell - 8 sets x 8 times - 8kgs
- 6 packs exercise
- Pull up - 3 times

 https://studio.youtube.com/video/277mkDmUNZc/edit

 

 

Pull-ups Tranining - For the month of March 2021

 13th March 2021 - Max pull-ups - 0 rep 

- Negative pull-ups - 14,14,11,9,10,5=63 seconds

- Hang on Bar - 60 seconds x 3 sets

- Band assisted pull-ups - 6 sets x 6 times

- Dull bell - 4 sets - 8kgs

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

20th March 2021 - Max pull-ups - 0 rep 

- Negative pull-ups - 22,16,10,12,11,9=80second

- Hang on Bar  - 60 seconds x 4 sets

- Band assisted pull-ups - 6 sets x 6 times

- Dull bell - 5 sets - 8kgs

22nd March 2021 - Max pull-ups - 0 rep
- Negative pull-ups -18,11,11,9,10,11, 11,10=91seconds

- Hang on Bar - 60 seconds x 5 sets

- Band assisted pull-ups - 8 sets x 6 times

- Dull bell - 6 sets - 8kgs

 

 24th March 2021 - Max pull-ups - 0 rep 

- Negative pull-ups - 21,14,13,11,12,12,10,9 = 102 seconds

- Hang on Bar - 60 seconds x 5 sets

- Band assisted pull-ups - 8 sets x 6 times

- Dull bell - 5 sets - 8kgs

 

 28th March 2021 - Max pull-ups - 0 rep

-Negative pull-ups - 19,12,11,9,10,16,13,10= 100seconds

- Hang on Bar - 60 seconds x 5 sets

- Band assisted pull-ups - 8 sets x 6 times

- Dull bell - 6 sets - 8kgs

 

  31st March 2021 - Max pull-ups - 0 rep

- Negative pull-ups - 34,24,15,13,16,17,15,15=149seconds

- Hang on Bar - 60 seconds x 6 sets

- Band assisted pull-ups - 8 sets x 6 times

- Dull bell - 8 sets - 8kgs

- Push up - 20 times

9 Days 8 night Taiwan Tour - 7/12/2019 to 15/12/2019

Day 1：7/12 Sat:桃園國際機場

By Airasia -  7/12/2019 - 10.00am-14.40pm - (Rm684.00)

Take Taxi to Airbnb at 

台北市中山區遼寧街101巷2弄20號2樓

2F., No. 20, Aly. 2, Ln. 101, Liaoning St., Zhongshan Dist., Taipei City 104, Taiwan (R.O.C.)

西门町, 地下街,宁夏夜市

西门町

西门町是台北著名的逛街地点，流行服饰、美妆都可以在这里大采购一番。西门町也是台北著名的电影街，许多电影院在此林立。另外，西门红楼更是许多喜欢文创朋友们的天堂，每周六日还有市集可以逛逛！
▶︎ 地址： 台北市万华区中华路一段158号（座标：25.042212, 121.508049）
▶︎ 交通：搭乘捷运至西门站（蓝、绿线）即可抵达

地下街

台北地下街位於市民大道下方，台北市政府將它列為 Y 區，所以又稱 Y 區地下街，只要看到編號為 Y 的指標，就知道台北地下街到了，台北地下街是台北車站周邊四條地下街中規模最大、長度最長的一條，可以由台北車站連通到桃園機場捷運和捷運北門站。
台北地下街分區鮮明，由台北車站沿著地下街往北門方向走，大致可以分成三大區，精品百貨區、資訊區、美食區

宁夏夜市

 提到台湾文化的代表，绝对少不了夜市！这些越夜越热闹的小吃摊，以群聚的方式，展现出台湾美食的创意与魅力。写到这就又忍不住想吃烤鱿鱼、盐水鸡了呀！

▶︎ 地址： 台北市大同区宁夏路（座标：25.057010, 121.515581）

▶︎ 交通：搭乘捷运至 中山 站（红线）1号出口步行约10分钟或至双连站（红线）1号出口步行约8分钟
▶︎ 营业时间：17:00 – 00:00
▶︎ 必吃美食：刘芋仔蛋黄芋饼、古早味阿婆饭团、詹记鸡脚翅   

Day 2 - 8/12/2019 Sunday - Taipei
 台北故宫博物院 , 淡水老街

 台北故宫博物院

                     士林一带有许多台北著名的观光景点，像是国立故宫博物院、士林官邸等，也有近年来人气爆棚的儿童 新乐 园，享誉国际的士林夜市也位于此，因此士林也成为观光客的新宠儿呢！

景点推荐：故宫博物院

故宫博物院是世界典藏最多宝物的博物馆之一，典藏许多宫廷文物、艺术品等，例如翠玉白菜、肉形石都是里面著名的珍藏品。故宫不只可以参观，位于其左侧的至善园，以王羲之的八大胜景为构思，很适合在逛完展览后，以悠闲的步调漫步在书香气息当中。

▶︎ 地址： 台北市士林区至善路二段221号（座标：25.102317, 121.548535）
▶︎ 交通：
1. 搭乘捷运至士林站（红线），再转搭台北市公车（红30）至故宫博物院站
2. 搭台北市双层观光巴士至故宫博物院
3. 可搭乘KKday 台北故宫<->台北101来回专车
▶︎ 营业时间： 08:30 – 18:30（周五、六开放至21:00）
▶︎ 票价：250台币（一般民众）
▶︎ 购票方式：
1. 现场购票
2. 网上购票（可参考KKday订购电子门票）

淡水老街

淡水渔人码头

淡水特适合花一整日来游玩！ 淡水不只有红毛城、小白宫等古迹，让人了解昔日的历史，还有著名的淡水老街可以大啖美食。另外，到了傍晚，在淡水渔人码头欣赏夕阳西下的景色听著街头伴奏表演，可谓人生一大享受！另外，著名的情人桥也是情侣们的必访胜地，据说情侣必须要来回走情人桥一遍，不然可是会分手的（但我两任都来回走怎么都还是分手了哈哈）                 

来到淡水老街，一定要品尝当地的淡水三宝—阿给、铁蛋以及鱼酥。尤其是阿给，也就是在油豆腐中塞满冬粉，再淋上甜辣酱或特殊酱汁，令人想一口接着一口啊～若是想带一些道地土产的话，鱼酥绝对是你最好的选择，包装方便携带，让人停不下来继续吃，大大推荐！

▶︎ 地址： 新北市淡水区中正路、重建街、清水街一带（座标：25.171017, 121.438530）
▶︎ 交通：搭乘捷运至 淡水 捷运站（红线），再延著老街步行
▶︎ 营业时间：依店家营业时间为主                 

https://www.google.com/maps/d/viewer?mid=1IOH7YgYK2_PqKPh5gXDHp0zAjtOEfNYG&shorturl=1&ll=23.58132077243891%2C121.02002240000002&z=8

Tokyo Tour Plan Day 6 (29-03-2016)( (Tuesday) IMANO TOKYO HOSTEL 新宿 ; 东京都厅 ;歌舞伎町;高岛屋

(IMANO TOKYO HOSTEL)Rm142.00 per night x 2 nights = Rm568.00新宿 ; 东京都厅 ;歌舞伎町;高岛屋

IMANO TOKYO HOSTEL

新宿也有好看的夜景，而且是免費的唷
我們這次住的京王飯店，剛好正後方就是東京都廳都廳就有點像我們的市政府一樣
要服務人民，所以看夜景，免錢啦，哇哈哈
從我住的房間，直接就可以看到東京都廳

Tokyo Tour Plan Day 5 (28-03-2016)( (Monday) - DISNEYLAND

DISNEYLAND Ticket - ¥6,900 and ¥6,000(below 18 years)

Tokyo Tour Plan Day 4 (27-03-2016)( (Sunday) Oak Hostel Cabin;筑地; 东京铁塔 , 涉谷,高岛屋,汐留站看一看宫崎骏,台场BILLS DECKS,高達博物館

Oak Hostel Cabin>筑地 > 东京铁塔 , 涉谷,高岛屋,汐留站看一看宫崎骏,台场BILLS DECKS,高達博物館

Oak Hostel Cabin is located a 7-minute walk from Suitengumae Subway Station. It offers capsule rooms, coin launderette and free WiFi. Showers can be used before and after check-in, and guests can also use the common kitchen to prepare their own meals.¥2,975(Rm110.00) per night x2 night x 2 person =¥11,900(Rm440.00)

 筑地市场是位于东京都中央区筑地的公营批发市场，亦是日本最大的鱼市场。 东京都内11间东京都中央批发市场之一，其规模之大与知名度之广，不只是东京，更是日本首屈一指的批发市场。
由于筑地市场有很多新鲜食品和食店，食家频频透过大众传播做宣传拍摄，影响筑地市场营业额减少，因而解除对业者以外的入场限制而开始招揽旅游客，越来越多 的普通的参观客和购买客到访。现在不仅是东京的旅游指南，连以外国人为对象的指南亦将筑地纳入在内，成为日本的旅游点之一  

澀谷Shibuya是東京23個區的其中一區，但是一般人提起到澀谷時，腦海中浮起的只有澀谷站周邊人氣鼎盛的購物、娛樂中心。

澀谷是東京最有色彩、最繁忙的區域，也是許多日本時尚及娛樂潮流的發源地。此地區大部分的百貨公司和時尚商店，都由東急和西武這兩家相互競爭的公司所壟斷。

澀谷最顯著的地標是車站前（八公出口）的寬大交叉路口，霓虹廣告及巨幅電視螢幕四處可見，每一次交通號誌變成綠燈時，洶湧人潮來來往往，讓人嘆為觀止。

 汐留站看一看宮崎駿大時鐘

 Tokyo Tower，东京塔是位于日本东京港区芝公园的一座电波塔。其以巴黎埃菲尔铁塔为范本而建造，高333米，比前者高13米，完工以来即成为东京著名地标与观光景点。正式名称为日本电波塔

高達博物館,

高達迷朝聖地

Gundam Front Tokyo 位於台場 DiverCity Tokyo Plaza 的 7 樓，以「1：1」及「真實感」為主題，向大家展現高達超過 30 年的歷程。場館主要分為收費區及免費區，收費區的焦點是可以跟 1 : 1 的「Strike Gundam」半身像合照，是高達迷不能錯過的地方。

全館最大的賣點就是直徑達 16 米的天幕影院「Dome-G」，在這裡可欣賞一段約 10 分鐘長的影片，重溫 30 多年來的高達動畫名場面，還有新繪製的太空作戰片段，讓人更認識高達的發展，還可體驗坐入駕駛艙的滋味。

此外，館內展出從 1980 年推出至今的高達模型，數目超過一千件，非常壯觀！另外，這裡更設有 Gundam Café，讓你品嘗限定「高達燒」、「渣古燒」等特色食品。在這裡還可以入手特別版高達模型呢。

建議夜間前來或逗留至入夜，可看到 1 : 1 高達的小劇場，順道欣賞台場著名的夜景，一舉兩得。