KL Runner

Kuala Lumpur Runner, KULAI Runner.

Thursday, June 24, 2021

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


Wednesday, June 23, 2021

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






Thursday, December 05, 2019

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

Day 17/12 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,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


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                 

Saturday, January 09, 2016

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
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

Friday, January 08, 2016

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,,汐留站看一看,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,比前者高13米,完工以来即成为东京著名地标观光景点。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。
 
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