HIIT is good shit. and it works

Lateral Pull-down (front) <==
yo bro..what do you mean by front?

jsut curious..is it the normal lat pull down using that machine?

but I grip it by hooking my hand..not gripping it like...holding a motorcycle handle...

Oic..thanks ..

I've been doing front version.

what I mean by not gripping hard is this...I used this video when i 1st started

We all ran 10KM =)

And toto just zoomed off. lol so fast

KOLO MEE IS THE BOMB!

my friend went to Kuching and bought 4 packets back
she ate 1 packet in office...reheated at the microwave oven..OMGGGG

Whoa..dem fast wei

You're doing good man. I think by the time u hit less than 90KG, you'll be rocketing away.

Yea. will work on my running.
Thanks for the motivation as well =)

but still damn respect Power kau kau during running =P

Sometimes doing less is more. wait till you have recovered from ur previous workout then run.

Totally agree =) Nice fella too.

If got any chance to train with u...that will be nice. Although I'll be way slower....

No seriously, no sarcasm(nothing to be sarcastic about anyway).


I do have a friend who would like to train with me once i'm back at Msia. He is the guy that took a picture with me after finishing KOTR.


Eh bro, so where are you most of the time? Miri or over here on the west side?

I plan to join GE run as well...but i see how first T.T

dont worry =) toto is a nice guy


and good food introducer!


wei...you guys wanna meet up for roast pork noodle or not? hahaha PJ @ Taman Megah.


Frank and William has tasted it hahaha

wah...17KM on emtpy stomache
keng