First day of 2010 must do something meaningful :D.

I am so glad that have such a chance to learnt milk frothing technique from ST colleage (Ah Lim). He worked as a barista for Starbuck.

Below is the the video clip that show us how to make a Hot Chocolate (by Lim).

 Important tips:

1) Control the steam to low level and put the tip above the milk level.

2) When you are frim with that level (by feeling and hearing the sound), immediately switch the steam level to max.

3)  For beginner, can used two hand to hold the cup/mug and moving up and down so that the tip is dip into the milk surface and up to the surface.

4) Make sure the milk temperature is not exceed 70 C or 150 F.

5) Use Fresh Milk. (For begginer, it is better to use non Low Fat) because more easy to make the foam.

 

My master said after mastering this technique, then he can teach me Latte Art later :D 

 

 

 

 

 

 

 

 

 

 

I have thinking about to travel around this beautiful island (Penang) by mountain bike since two years ago. Today just google map to find out actually how long is the distance if i want to achive this trip.

Total 66.8km. Emm....... Need to have physical preparation. Thought of form a team for this trip...... :D

 

 

 

 

 

 

 

 

Hong Vs me.

 

Uncle Lee vs me

 

 

 

 

 

 

Single (Uncle Lee vs Me)

 

Single (Ah Hong Vs Me)

 

Score	Duration	Hit	Remarks
0-0	0:24- 0:28	0	Opponent Hit out
1-0	0:33-0:37	1	Mistake - Served 3/4 court
1-1	0:42 - 0:49	1	Mistake - Overhead return straight baseline.. out!!
1-2	0:51 - 0:57	1	Mistake - Forehand baseline return straight baseline .. Out !!
1-3	1:01 - 1:09	3	Mistake - Forehantd baseline return straight 3/4 court.              - Didn't return back to center so can't get backhand drop.
1-4	1:15 - 1:20	1	Mistake - Forehand baseline return to center .. Out !!
1-5	1:24 - 1:29	1	Get poiint by straight baseline.
2-5	1:35 - 1:45	2	Mistake - can't take forehand drop because footwork slow
2-6	1:52 - 1:59	2	Opponent hit out.
3-6	2:04 - 2:09	0	Mistake - After serve, footwork didn't get ready to move.
3-7	2:16 - 2:25	1	Mistake - backhand  baseline return straight base line out !!
3-8	2:26 - 2:33	1	Mistake - Slow footwork move to front backhand .
3-9	2:41 - 2:44	1	Mistake - Drop out !!
3-10	2:49 - 2:54	1	Mistake - forehand baseline return 3/4 court !!
3-11	3:00 - 3:05	2	Get point by drop and tap.
5-11	3:12 - 3:18	1	Mistake - After take drop shot didn't return to center.
5-12	3:23v-3:28	1	Mistake - Forehand baseline return 3/4 court (straight)
5-13	3:38 - 3:43	1	Get point by drop
6-13	3:48 - 3:57	1	Mistake - Serve 3/4 court.
6-14	4:04 - 4:17	1	Opponent hit out.
7-14	4:19 - 4:26	2	Mistake - cross cout out !!
7-15	4:32 - 4:37	2	Mistake - footwork to take drop so ugly !!
7-16	4:46 - 4:54	3	Mistake - Footwork take cross court drop from forehand baseline sucks !!
7-17	5:02 - 5:08	2	Opponent hit out
8-17	5:15 - 5:22	0	Mistake - Serve 3/4 court
8-18	5:31 - 5:35	1	Mistake - backhand baseline return 1/2 cout
8-19	5:43 - 5:47	1	Opponent hit to net
9-19	5:57 - 6:02	1	Mistke = footwork slow ??
9-20	6:07 - 6:16	1	Get point by drop
9-19	6:18 - 6:30	3	Misttake - Return half court
9-20	6:36 - 6:39	1	Mistke - Drop in net
9-20	6:47 - 6:56	2	Opponent hit in net..
10-20	7:05 - 7:13	3	Mistake - ??

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

=Summary =

1) Return baseline out => 6

2) Return 3/4 @ 1/2 court => 7

3) Footwork problem => 7

 

Double (Qiqi & Yellow Vs Hong & Me)

 

 

 

 

 

 

 

 

Lesson 19 (Play single with Ah Hong; I lose 12-21)

 

Score	Duration	Hit	Remarks
0-0	0:35-0:46	4	Mistake - return half court from drop shot
0-1	0:53-0:58	1	Mistake - return half court
0-2	1:07-1:12	1	Mistake - return center 3/4 court
0-3	1:17 - 1:29	3	Opponet hit out from baseline return
1-3	1:35 - 1:39	1	Opponet hit to net
2-3	1:54-2:04	2	Mistake - Footwork from center to backhand baseline
2-4	2:21-2:28	3	Get point by Drop
3-4	2:37-2:41	1	Opponent hit out
4-4	2:50-2:54	1	Mistake - Footwork from center to backhand baseline .             - Overhead drop failed
4-6	3:04-3:07	1	Get point by drop
5-6	3:14-3:20	1	Mistake - Footwork from backhand front court to forhand back court.
5-7	3:26-3:34	2	Get Point by return full court baseline
6-7	3:40-3:43	0	Mistake - Serve Out
6-8	3:49-3:53	1	Mistake - Forehand baseine return 1/2 cross court
6-9	4:10-4:14	1	Mistake - Overhead Drop failed
6-10	4:21 - 4:26	1	Mistake - Forehand Baseline return 3/4 cross court
6-11	4:32	1	Mistake - Backhand baseline return 3/4 court
6-12	4:53 - 4:57	1	Mistake - Forehand baseline return center 1/2 court
6-13	5:06 - 5:10	1	Opponent Out
7-13	5:18 - 5:22	0	Mistake - Serve out
7-14	5:29 - 5:35	1	Mistake - Forehand baseline return center half court
7-15	5:41 - 5:46	2	Mistake - Overhead return 3/4 court . Relection slow.
7-16	6:01 - 6:08	2	Opponent hit out
8-16	6:12 - 6:16	0	Mistake - Serve Out
8-17	6:32 - 6:35	1	Get Point by drop
9-17	6:42 - 6:47	0	Mistake - Serve Out
9-18	6:52 - 6:54	1	Get Point by strainght drop
10-18	7:02 - 7:13	4	Mistake - Overhead cross court failed
10-19	7:29 - 7:33	1	Get point by straight drop
11-19	7:48 - 7:54	1	Mistake - Overhead return 1/2 center court
11-20	8:04-8:07	0	Opponent serve out
12-20	8:12-8:17	1	Mistake - Footwork After serve not ready (center to forehadn base lone)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Summay :

return 1/2 court => 6

return half cross court =>6 

 Serve out => 3

Footwork => ( center to backhand 2 ) (bh front to fh back 1)

               

 

 

 

 

 

ST and me thinking of  give my lovely sis a very special wedding gift on coming November.

So we decided handmade a cross-stitch of their second  choise of wedding album photo. Here is the process of making it

 *ps

My job -> 1. Get Phtoto form Sis 2. Crop the Pic 3.Fetch ST to buy material

                 4. Record "the making" 5. Mental support

 St job -> Othersssssssssssssssssss

:D:D:D:D:D:D:D:D:D:D:D:D:D:D:D:D:D:D:D::D:D:D:D:D:D:D:D:D:D:D:D:D:D::D:D:D:D

 

 Wedding phtoto

Material 1

Material 2 : Black Cloth

 Material 3 : Convert the JPG to cross stitch pattern (with software) and printed out

Day 10_1

Day 10_2

Day10_3

Day 20 

 

 Day 35

Day52 80% 

 

Day66 100% completed !!

Wish you like it!

 

Rgds

ST & YC

 

 

 

 

Neon Tetra information:

Scientific name:                 Paracheirodon innesi    
Common name:                Neon Tetra
Max. size:                           2.2 cm / 0.85 inches
pH range:                          5.0 – 7.0
dH range:                           1 - 2
Temperature range:         20 – 26°C / 68 - 80°F

The Neon Tetra is an extremely popular aquarium fish. It is sturdy and inexpensive and is often one of the first fish species purchased by beginner aquarists. A shoal of brightly decorated Neon Tetras will add colour as well as activity to the aquarium. Since the Neon Tetras stay quite small and have a peaceful temperament, they are often found in small community aquariums. 

Neon Tetra classification:

The Neon tetras belongs to the genus Paracheirodon in the family Characidae. This makes it closely related to other popular aquarium fishes like the Cardinal tetra (Paracheirodon axelrodi) and the Green Neon tetra (Paracheirodon simulans). The less commonly kept Black Neon tetra (Hyphessobrycon herbertaxelrodi)is however a more distant relative since it belongs to another genus within the family Characidae; the genus Hyphessobrycon.
All members of the genus Paracheirodon are native to the Neotropic ecozone in northern South America and their bodies are decorated with a characteristic sparkling blue lateral line. They are often kept together in planted community aquariums with soft, acidic waters and tropical water temperatures. 

Neon Tetras in the aquarium trade

The Neon tetra is an extremely popular aquarium fish, especially among beginner aquarists. Over 1.5 million Neon tetras are imported to the United States alone – each month! It can be tricky to breed in captivity for hobby aquarists, but professional breeders that produce immense quantities of Neon tetra exist in several countries world wide. If you purchase Neon tetras in the United States, the chance is high that they hail from Thailand, Singapore or Hong Kong. Wild caught Neon tetras from Brazil, Colombia and Peru are however also still available in the trade.

Neon Tetra habitat and range:

The Neon Tetra is a pelagic freshwater fish native to tropical parts of northern South America. The Neon tetra originates from westerns Brazil, south-eastern Colombia and eastern Peru and wild Neon Tetras can be found in the headwaters of the River Amazon, Tiger, Napo and Yarapa. It is present in both blackwater and clearwater stream tributaries. You can however not find Neon tetras in the whitewater rivers that run from the Andes. The Neon Tetras have bright colours and an iridescent stripe in order to be visible in dark blackwaters.

A lot of Neon Tetras are caught from Rio Solimões. Rio Solimões is a name attributed to an upstream part of the great River Amazon; a part that starts at the border of Brazil and Peru and ends when the river converges with Rio Negro. (In Brazil, the name Rio Solimões is sometimes used even further upstream, but the name Rio Marañón is more common for those parts.) 

The South American blackwater and clearwater streams and rivers have very soft and somewhat acidic water. The flow through tropical regions and the water temperature stays around 20 – 26° C (), sometimes higher. The commercial bred Neon Tetras have often been adapted to conditions that are very different from those found in their native habitat.

Today, an introduced population of Neon Tetra is established in Singapore.

Neon tetra description:

Just like the other tetra species, the Neon tetra has a spindle shaped body and a blunt nose. A glistering blue line runs along each side of the body, from the nose and all the way to the adipose fin. The Neon tetra is also decorated with a red stripe that runs from the middle of the body to the base of the caudal fin. The side over the blue stripe is of a dark olive green shade. The belly is of a silvery colour and the anal fin is nearly transparent.

During the night, when the fish is resting in a sheltered place, the sparkling colours will be turned off and the fish will look dim. If you quickly turn on the lights in the aquarium after a longer period of complete darkness, you might not notice your Neon Tetras at first. If the colouration continues to be dull even after some time in the light, your tetras might be ill or stressed. You might also be keeping them on an inadequate diet.  

The Neon Tetra is often mixed up with the Cardinal Tetra, since they both feature striking red and blue stripes. The Cardinal Tetra is even sometimes referred to as “Red Neon Tetra” in everyday language, even though it is in fact a separate species and not a colour variation of the Neon Tetra. Distinguishing these two species from each other is however not difficult at all if you know what to look for. Under the sparkling blue stripe, you will see a red lateral stripe in both species. If this red strip ends roughly halfway from the nose of the fish, you are looking at a Neon Tetra. If the striping instead continuous much longer, you are looking at a Cardinal Tetra. The name Cardinal Tetra is derived from the long, red robes worn by cardinals and these robes do not end half-way.
 

Neon Tetra behaviour and suitable tank mates:

The Neon Tetra is a peaceful fish that is often kept in community aquariums with other non-aggressive fish species of roughly the same size. Neon tetras look very beautiful when combined with other tetra species, but they can be combined with fishes from a broad range of other families as well. Keep in mind that most tetra species are less robust than the Neon tetras when it comes to water conditions. Neon tetras should naturally never be combined with larger fishes that will consider them prey, or aggressive fish species that will bully them.

The Neon Tetra is a shoaling species and you should always keep at least five Neon Tetras together, preferably more. A Neon Tetra that is kept alone will be much stressed and spend most if its time hiding. The stress can also weaken its immune system and make it more susceptible to illness. A large group of Neon Tetras are naturally also much more beautiful to watch in the aquarium and you will be able to see a much broader range of natural Neon Tetra behaviours. When kept in a shoal, Neon tetras are active creatures and they will spend most of their time in the middle to lower strata of the aquarium. Neon Tetras are known to sometimes shoal together with the closely related Cardinal Tetras.

Neon tetras can reach an age of 10 years or more in captivity, but most Neon Tetras have considerably a shorter life span than this.

Neon Tetra setup:

Try to mimic the natural Neon Tetra habitat when you set up the aquarium. The River Amazon and its tributaries are filled with densely grown plant life and the rivers and streams are shaded by jungle vegetation. Your Neon Tetras will therefore appreciate a planted aquarium with plenty of hiding spots. There should also be an open area for swimming. The light should be subdued; ideally use floating plants to make the aquarium a little darker for your tetras. The bottom should preferably consist of a dark substrate. Many aquarists cover the back and sides of the aquarium with dark tissue to make the aquarium darker and bring out the contrasting colours in their Neon Tetras. The recommended minimum aquarium size is 60 cm (24 inches). 

Neon Tetra care:

Captive bred Neon Tetras are often adapted to conditions that differ a lot from those found in the original Neon Tetra habitat. Wild Neon Tetras inhabit very soft and slightly acidic waters in tropical regions of South America where the water temperature usually stays between 20 and 26° C (68 and 80° F). Rainforest rivers and streams are frequently replenished by soft downpour and frequent water changes are therefore recommended in the aquarium.

Generally speaking, the recommended pH range for Neon Tetras is 5.0 – 7.0 and the recommended dH range 1-2. If your Neon Tetras have been raised in an aquarium with different water chemistry, a rapid change can however harm them. Neon Tetras should therefore always be gradually adjusted to new conditions.

Since Neon Tetras are so popular, the Neon Tetra breeding business has naturally attracted not only dedicated Neon Tetra breeders but also irresponsible ones that do not really care about creating high quality fish. A lot of the commercially bred Neon Tetras will end up in aquariums kept by novice aquarists that will assume that they have done something wrong when their Neon Tetras die shortly after being purchased. Selling low quality Neon Tetras is therefore not really risky; it can even be a good for business since many inexperienced aquarists will return to the store for more and more Neon Tetras as the old ones succumb. This is naturally a problem since you might get really fragile Neon Tetras from your local pet shop that will not adapt well to new conditions. It is therefore always recommended to provide your Neon Tetras with plenty of time to acclimatize themselves when you introduce them to their new home. Carefully monitor your Neon Tetras and quickly remove dead specimens before they get a chance to contaminate the water.

It is perfectly natural for a Neon Tetra to look dull during the night since it turns off its iridescent colours. In the morning, it can need a little time to recover. If your Neon Tetra continues to show dull colours throughout the day you should however try to figure out why, since it is a warning sign that your fish is not doing well. A Neon Tetra that is kept alone instead of in a shoal can loose its iridescent colours, and the same is true for tetras that become stressed by the presence of bullying fish or that are kept in a barren aquarium without any good hiding spots. It can also be a sign of disease, poor water quality or malnutrition.  

Neon Tetra feeding:

Wild Neon Tetras are omnivore and feed on plant matter as well as on crustaceans, worms and small insects. They are not fuzzy eaters in the aquarium and will accept most food types, including flake food, frozen food and freeze-dried food. Keep them on a varied diet to prevent malnutrition. You can for instance use a high-quality tropical flake food as a base and supplement it will occasional treats in the form of daphnia, brine shrimp, bloodworms or similar.

Neon Tetra disease:

Neon Tetras are susceptible to the Neon Tetra disease. There is still no available cure for this disease and it will often kill the fish. Neon Tetra disease is caused by a sporozoan named Pleistophora hyphessobryconis. The disease is therefore also known as “Pleistophora”.

During the initial stage of Neon Tetra disease, parasite spores enter the Neon tetra. Common symptoms include restlessness and dull colouration. As the disease proceeds, cyst will develop and the fish body can become lumpy. The Neon Tetra will often have trouble swimming and towards the final stages of the disease the spine can become curved. The weakened fish is also susceptible to secondary infections.  

As mentioned above, these is still no cure for Neon Tetra disease and trying to prevent the parasite from entering your aquarium in the first place is therefore the best course of action. The parasite is typically introduced via live food or newly purchased fish. By cultivating your own live food you will gain a greater control over what you put in your aquarium. Brine shrimp is for instance very easy and hassle-free to cultivate at home. When you purchase new fish, you should ideally keep them quarantined in a separate aquarium and look out for signs of illness. In the aquarium, fish often catch the disease when they eat dead fish. Removing sick and dead fish as soon as possible is therefore important. Some aquarists report that using a diatom filter decreases the risk of Neon Tetra disease, but it is only a supplement, not a substitute for the precautions described above. A diatom filter can reduce the amount of free parasites in the water.  

There is also a disease known as “false Neon Tetra disease” that is often confused with true Neon Tetra disease. This disease is not caused by a sporozoan; it is caused by bacteria. The symptoms are however very similar and unless you have access to a laboratory it will be virtually impossible for you to tell the difference between the two diseases.   

Neon Tetra breeding:

Wild Neon Tetras are highly prolific and have a minimum population doubling time below 15 months. They are egg-scatterers and do not engage in any parental care.

In captivity, Neon tetras are considered quite difficult to spawn, especially among hobby aquarists since it can be hard to achieve perfect water conditions. A majority of the Neon Tetras found in pet shops are therefore wild caught or commercially bred by large Neon Tetra breeding companies. It is possible for Neon Tetras to spawn every two weeks. 

Sexing Neon Tetras can be hard, but the female usually have a bigger and rounder belly than the male. The blue line will be straighter in males, while the round female body creates the impression of a bent blue line. When she is ready to breed, her body will become very broad since she is filled with eggs.  

If you want to breed Neon Tetras, you should ideally set up a separate breeding aquarium from which the parents can be removed as soon as the eggs have been fertilized. To reduce the risk of illness in eggs or fry, you can sterilize all items that you place in the aquarium.  The breeding aquarium should be equipped with a lid, since Neon Tetras can jump really high during the breeding period. The bottom of the aquarium should ideally be covered in 2-3 inches of rock. Include fine textured aquatic plants in the set up. Keep the water temperature below 24° C (75° F). The hardness should always be below 4 degrees, ideally in the dH 1-2 range.

If you want to obtain high-quality fry, it is important to only let high-quality adult fish breed. Old or unhealthy fish should not be bred. Place a pair of Neon Tetras in the breeding aquarium and feed them plenty of live food to induce spawning. Mosquito larvae are used by many professional breeders. Some breeders will let the nitrate level rise quite high in the breeding aquarium before they change at least 50 percent of the water since this sometimes induces spawning. The rapid decrease of soluble waste is a way of mimicking a fresh, replenishing rain. The breeding aquarium should be dark at first, and you can then gradually increase the lighting until the couple spawns. (Neon Tetra eggs are a bit light sensitive so it is important to limit the amount of light after spawning.) 

Neon tetras will usually spawn during early morning and the parent fish should be removed from the breeding aquarium as soon as possible after fertilization since they will not hesitate to eat their own offspring. In aquariums, a normal batch will consists of approximately 130 eggs but only a smaller number will turn into fry. Neon Tetras that spawn in aquariums are usually not very prolific, so do not expect more than 40-50 fry even from a good spawning.

Neon tetra eggs are somewhat adhesive and will often stick to the surface of aquatic plants. They are nearly transparent when they have just been released, and will hatch after 22-30 hours. It will take the fry 3-4 days to become free swimming.

Neon Tetra fry are very small and must be provided with miniscule food, such as infusoria, rotifers or egg yolk. After 1-4 weeks, they will be large enough to eat newly hatched brine shrimp. Large fry will appreciate shaved cattle liver. When the fry is roughly one month old, they will start displaying their adult colouration. 

 

 

 

 

 Recently received this forward mail. It is sooooooooooooo Funny

 -------------------------------------------------------------------------------------

前不久收到了讓一個丑陋不堪的宅男變為型男的書，現在我就將此書發出來，和各位強者分享。基本上我收到的資料，是這本「型男講座」的片段而已。這本經典的書籍（還有出第二冊「人氣男之道」），不論男女都務必要收來詳讀。這本書分析的實在太精闢了，我才看了節錄的幾段，就已經受到當頭棒喝啊！

男人每天很大部分的時間都是在上班，所以辦公室正是養成型男的溫床。我平常上班就是太隨性了，才與型男之路漸行漸遠。
平常有同事召喚我時，我都會起身走過去。
錯了！
 

1. 真正的型男在轉身回應的同時，手上的打字絕不能停！回應的時候，還要挑眉露出非常欠打有型的表情！ 

2.移動到同事座位時，更要非常帥氣的連椅子一起滑過去！ 

3. 我平時接電話時，都是直接把話筒拿起來聽。
太膚淺！型男絕不會這麼做！
型男在接電話之前，一定要把話筒拿起來，像調雞尾酒般在雙手間翻滾啊！ 

4. 而平時上班打字的時候，我就像普通的上班族一樣。坐在桌子前面打字。
這是不對的！這樣子一輩子只能當凡人！
型男打字，一定要與眾不同！不論如何，一定要給人華麗的感覺！

5. 在辦公室外，經常會遇到各種不同的人。但光是男人臉上的笑容這個基礎中的基礎，我就不及格了。我雖然看到人都會微笑，但那種笑容最多只是「萌」，和「型」實在差太多了。
真正的型男，一定要隨時隨地保持著偶像劇風格的笑容啊！ 

6. 光有笑容還不夠，還要有儀態。空氣平時走路，都是大步邁進，非常沒有修養，難怪無法成為型男！
要當型男，一定要有令人注目的走路風格！ 

 

 7. 平時在街上見到水坑，我都是小心翼翼地踩過去，或是繞過去。
這種動作實在太娘了！
身為一個型男，絕不可能因為前方有水坑而畏懼，必會華麗地跨過！

 8. 型男吃飯時，也要有氣質，有型！
例如和朋友出去吃火鍋時，我都小心翼翼地用湯匙來撈易碎的豆腐等食品。
這是娘砲才有的行為！
一定要用筷子，快速地把豆腐從鍋裡抄起，這才是型男的美學啊！

 

 9. 在任何一個小節都要有型，例如吃西瓜時，要用牙齒雕出龍頭，這才是型男本色！

10. 「型男講座」中更點出我平時在外工作時的不足之處，例如空氣夏天在外面採訪新聞時，面對滿頭大汗，都是隨便擦擦就算了。
但是型男可不能如此！
型男記者在滿頭大汗時，一定要先拉緊被汗水濕透的外衣，硬撐出結實的後背，吸引女性的眼球！

 

緊接著要擺出有型的Pose，把女性注意力全部拉過來！

 

最後一定要站在背光的位置，以好萊塢式的華麗擦汗方法，盡情地散發型男費洛蒙！

 

 11. 才看幾篇這本「型男講座」，我已經頓悟了。裡面講的金玉良言，一定要徹底吸收，才能成為人見人愛的型男。下次出國旅遊時，務必要把這些精華學以致用，一定能遇上一段異國豔遇啊！
在國外旅行時，與美女一同搭電梯的情形經常能遇到。當有美女想搭電梯時，我通常只是把電梯門按開，等著美女自己進來。
成何體統？這完全不是型男的紳士作風！
型男一定要站在電梯門外迎接美女，讓女性能感受到被服侍的快感！

 12.如果是小羅莉等級的美少女，更可使用這種撐住電梯門的方式，強調自己的可靠性！

 13.當我看到快關上的電梯門時，通常都是衝前猛按鈕，或是身手拍開電梯門。
這實在太粗野了！
怎麼可以耽誤其他人乘坐電梯的時間呢？型男當然要用型男的方式衝入電梯啊！

 

14. 身為一個遠在他鄉的旅行者，還有一個容易遇上美女的場合，便是在乘坐大眾交通工具的時候。
身為一個型男，搭電車的時候也要特別有型！
連站在電車內抓環的手法，都是講究！

15. 不過旅行的時候，畢竟有時差，經常會在搭車時睡覺。
既然是型男，睡覺時當然不能鬆懈。
要用漫畫式的睡法！ 

 

或是時尚雜誌的睡法！

16. 只要能做到，車上的美女一定會含情脈脈地行注目禮啊！
最後在下車出閘時，也不可失去型男本色，不然將會前功盡棄。
在通過閘門的一瞬間，型男一定要騰空躍起，旋轉三圈飛出閘門，然後用力站定！ 

 

17. 在公園拼人氣，把球丟回給玩耍的小孩子也有絕招

 

18. 尾牙餐會大作戰。為了表現下班後的感覺，該如何處理解下的領帶？

 

19. 手套是專業人士工作時的象徵，也是提供慰藉的道具。

 20. 以討喜的方式展示最高級的廣告工具。

21. 亮出王牌，做最後一搏，在新幹線上拼人氣

22.  

23.

24.

25.

26.

27.人氣男專用的超距離滑鼠，讓人感到驚訝，狙擊手等級的人氣男阿

28.

29. 手刀跑步法與手刀走路法一樣，同樣能為型男帶來出乎意料的速度敢與危險的氣息!

 30. 剪刀式拥抱。如同忍者一般的讀書方式，非常強悍，感覺可以隨時發出忍術！

 31. 草地上要擺出清新健康的姿態以符合環境!

32. 

33.  

34. 

35. 

 

這些才是型男本色啊！
諸君！你們經常被女友或老婆辱罵是個宅男嗎？妳們覺得男友或老公太宅而感到羞恥嗎？那還在等什麼？快去購買這本「型男講座」，將自己或男伴徹底變成一名型男吧！

 

 

 

 

 

 

After one week rest (physical and emotional) after Penang Bridge Run 2008, discovered that my failure is due to

1. No well-structured training plan that properly incorporates my capabilities and goals.

2. Not follow the plan with unwavering consistency.

Here is a plan that searched from internet that suit me.

DATE	DATE	DAY	DISTANCE	TIME	TIME	WEIGHT	WEIGHT	REMARKS	REMARKS
24-NOV-08	2-March-09	MON	4KM	21m 38s	24m	61kg	61kg	Good start.	Must Gambatte !!
26-NOV-08	4-March-09	WED	4KM	21m 32s	22m 20s	61kg	62kg	feelgodd	improved.. gambatte
27-NOV-08	5-March	THU	4KM	21m 07s	22m 40s	61.5kg	61.5kg	Keep on going !!	Gogogo...
29-NOV-08	7-March	SAT	6KM	34m 54s	50m 10s	61.5kg	61.5kg	ur dream will come true..	Shit!! stomach-ache..
01-DEC-08	9	MON	5KM	26m 07s	31m 01s	61.5kg	61.5kg	Still fit :D	Slow slow slow...
03-DEC-08	11	WED	5KM	26m 27s		62.5kg		gettingfat !!
04-DEC-08	12	THU	5KM	26m 42s		61.5kg		ok..
06-DEC-08	14	SAT	8KM	54m 48s		61.5kg		Slower than expected.
08-DEC-08	16	MON	5KM	26m 43s		61kg		Gambatte .. :D
10-DEC-08	18	WED	6KM	32m 20s		61kg		Gambatte..
11-DEC-08	19	THU	5KM	26m 40s		61kg		Gambatte..
13-DEC-08	21	SAT	10KM	73m 38s		61kg		raining..
15-DEC-08	23	MON	5KM	27m 10s		62kg		keep fit..
17-DEC-08	25	WED	8KM	45m 27s		61.5kg		Sucking machine
18-DEC-08	26	THU	5KM	27m 02s		61.5kg		smile when u run !!
20-DEC-08	28	SAT	13KM	96m 07s		60.5kg		under target ..
22-DEC-08	30	MON	5KM	27m 26s		61.5kg		Gambatte..
24-DEC-08	1-Aprl	WED	8KM	43m 34s		61kg		step into big hole !!
25-DEC-08	2	THU	5KM	29.m 23s		61kg		jog at kajang
27-DEC-08	4	SAT	16KM	122m		61kg		Jogging can cure bad emotion
29-DEC-08	6	MON	6KM	33m 53s		61kg		feel good
31-DEC-08	8	WED	8KM	43m 10s		61.5kg		Gambatte..
01-JAN-09	9	THU	6KM	37m 33s		61.5kg		rainy day..
03-JAN-09	11	SAT	18KM	1h 56m		61.5kg		gh->altr->gh
05-JAN-09	13	MON	6KM	32m 46s		61kg		Good de ne ..
07-JAN-09	15	WED	10KM	1h05m		60.5kg		gh->altr
08-JAN-09	16	THU	7KM	37m 31s		61kg		feel good..
10-JAN-09	18	SAT	20KM	2h 21m 46s		61kg		slow slow slow...
12-JAN-09	20	MON	7KM	37m 37s		60kg		feel good..
14-JAN-09	22	WED	8KM	44m 32s		60.5kg		feel good
15-JAN-09	23	THU	6KM	32m 37s		61kg		okok
17-JAN-09	25	SAT	15KM	1h 47m 14s		61kg		not bad..
19-JAN-09	27	MON	5KM	26m 52s		61.5kg		Good.
21-JAN-09	29	WED	7KM	42m		60.5kg		GH->ALTR
22-JAN-09	30	THU	5KM	28m 03s		61kg		okok lar..
24-JAN-09	2-May	SAT	13KM	1h 16m		61kg		kajang
26-JAN-09	4	MON	5KM	29m 45s		61kg		kajang
28-JAN-09	6	WED	4KM	23m 13s		61kg		kajang
29-JAN-09	7	THU	WALK-3KM	-		61kg		skiped
31-JAN-09	9	SAT	21KM/4km	2h 12m 52s		61kg		try my best
-	10-May-09	SUN	21km

Finally, gone through this training schedule. It is not easy as the last week of training (before the 21km ran) was during CNY. Looking at all the delicious cookies and goodies...... Not dare to eat becuase it will gain weight :D

Failed my mission of 120mins for 21km. "Extra 12m 52s".

It proved that this schedule is suit to my physical and might be refered to it for this year Penang Bridge run.

 

 

 

 

 

 

Just back from KL. Brought a big oven and mixer back to PG so that can bake more difference type of cake a biscuits.

Recieved an order form ST mother on swiss tart for CNY.

Since today is New Year Holiday.. test the new oven and mixer.

It is really so power for big mixer to beat butter, so fluffy... :D