something...

ray of sunbeam

death above all

string attached shells

carefree ride

by itself

pure

v-squat

i achieved another record recently with my fellow buddy, benjamin lau chi beng, i mean benjamin lau chi meng. woohoo! ben, if you are reading this, we should celebrate. haha. actually, it is nothing really to wow about but for us it is really something to be excited. as you can see, we do not have body of arnold (90's version) or brad pitt (buff version) or mark wahlberg (bourne version). therefore, it is an achievement for the two of us.

anyway, we did v-squat. 5 sets. 10 reps. we started with 90 pounds and moved on to 180 pounds in second sets, 230 pounds in third set and 250 pounds in fourth set. and... finally, for the last set, we did 270 pounds! it is not easy, okay? nearly pengsan. haha. that exercise nearly stopped our heart. we got light headed and wobbly legs after that. haha. sweat! anyway, below is a picture of the machine v-squat, by hammer strength.

my personal best record

today i achieved something new. a new personal record. i went to gym. treadmill. ran a 5 kilometers in 28 minutes, burnt 371 calories (that is pathetic after such heavy panting for 28 minutes), with average speed of 9.9 kilometer per hour.

i googled online for some fitness test examples, to check whether i passed the test or not. i found this test, a 3-mile run test. below is the table stating the scoring system:

Age	3-mile run (males)	3-mile run (females)
17-26	28 minutes	31 minutes
27-39	29 minutes	32 minutes
40-45	30 minutes	33 minutes
46+	33 minutes	36 minutes

*notes: 3 miles is equal to 4.828 kilometers*

and... i passed the test! woohoo! just at the border. i am not a regular runner but trying to run at least twice or thrice per week. but if i was to compare myself with athletes, i guess i could kiss their ass good bye. anyway, i am still proud of the result because i never thought i would pass the test.