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        <title>Lowyat.NET: Latest topics by pleasuresaurus</title>
        <description></description>
        <link>http://forum.lowyat.net/</link>
        <lastBuildDate>Fri, 19 Jun 2026 00:49:57 +0800</lastBuildDate>
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            <title>Attempted Scam</title>
            <link>http://forum.lowyat.net/topic/4703513</link>
            <description>&lt;br /&gt;&lt;br /&gt;Forumer you are complaining against: Some one pretending to be a user named TamashiiHeroes&lt;br /&gt;&lt;br /&gt;Item being sold/bought: No purchase as yet&lt;br /&gt;&lt;br /&gt;Original thread link: &lt;a href='https://forum.lowyat.net/index.php?showtopic=3875003&amp;hl=' target='_blank'&gt;https://forum.lowyat.net/index.php?showtopic=3875003&amp;hl=&lt;/a&gt;&lt;br /&gt;&lt;br /&gt;Date of transaction: n/a&lt;br /&gt;&lt;br /&gt;Details of the complaint : &lt;br /&gt;&lt;br /&gt;Yesterday 04/12/18, I posted an inquiry on a thread by TamashiiHeroes selling PS4 games, requesting best price for a PS game CD. &lt;br /&gt;&lt;br /&gt;I immediately received a whatsapp message from a person claiming to be TamashiiHeroes, stating he is willing to sell the game for a discounted price included postage. I was urged to pay immediately so he can post the Cd out for me. &lt;br /&gt;&lt;br /&gt;This scammers details as follows:&lt;br /&gt;&lt;br /&gt;Phone number:           017 666 1562&lt;br /&gt;Maybank :                  162013018011&lt;br /&gt;Name of Acc Holder :   Wan Mohamed Shafie&lt;br /&gt;&lt;br /&gt;&lt;br /&gt;I was surprised that I got a direct whatsapp instead of a pm thru LYN itself, so I checked and found that the number this guy was using is different than the one used by the actual seller. Also, it seems he may have looked up my number online. After asking him for verification by replying to my LYN pm he went quiet. I had also pm the original poster TamashiiHeroes, but have not received any reply as yet.&lt;br /&gt;&lt;br /&gt;Just wanted to share with everyone to be aware of this.</description>
            <author>pleasuresaurus</author>
            <category>Dispute Resolution Corner</category>
            <pubDate>Wed, 05 Dec 2018 15:21:27 +0800</pubDate>
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            <title>WTS used ps4 games (price drop)</title>
            <link>http://forum.lowyat.net/topic/4618095</link>
            <description>&lt;b&gt;Item(s):&lt;/b&gt; Some Used PS4 Games to let go&lt;br /&gt;&lt;br /&gt;&lt;b&gt;Package includes:&lt;/b&gt; see below&lt;br /&gt;&lt;br /&gt;&lt;b&gt;Price:&lt;/b&gt;  &lt;span style='color:red'&gt;(&amp;#33;&amp;#33;&amp;#33;NOTICE&amp;#33;&amp;#33;&amp;#33;: Sellers are required to display the exact selling prices of their products. Failure to do so will result in the deletion of the topic)&lt;/span&gt;&lt;br /&gt;&lt;br /&gt;ONLY THESE LEFT AVAILABLE:&lt;br /&gt;&lt;br /&gt;Red Dead Redemption 2 RM190.00&lt;br /&gt;Horizon Zero Dawn        RM60.00&lt;br /&gt;Dark Souls II                RM50.00&lt;br /&gt;&lt;br /&gt;&lt;br /&gt;&lt;b&gt;Warranty:&lt;/b&gt; None, products sold as is&lt;br /&gt;&lt;br /&gt;&lt;b&gt;Dealing method:&lt;/b&gt; can COD Penang Island, other locations by postage &lt;br /&gt;&lt;br /&gt;&lt;b&gt;Location:&lt;/b&gt; Penang&lt;br /&gt;&lt;br /&gt;&lt;b&gt;Contact method/details:&lt;/b&gt; plz pm&lt;br /&gt;---&lt;br /&gt;&lt;br /&gt;&lt;b&gt;Item(s) conditions:&lt;/b&gt; all items in good condition, used with care&lt;br /&gt;&lt;br /&gt;&lt;b&gt;Picture:&lt;/b&gt;&lt;br /&gt;&lt;a href='https://ibb.co/RchGYVW' target='_blank'&gt;&lt;img src='https://i.ibb.co/RchGYVW/IMG-20190127-204627.jpg' border='0' alt='user posted image' /&gt;&lt;/a&gt; &lt;a href='https://ibb.co/KytgJH2' target='_blank'&gt;&lt;img src='https://i.ibb.co/KytgJH2/IMG-20190127-204646.jpg' border='0' alt='user posted image' /&gt;&lt;/a&gt;&lt;br /&gt;&lt;br /&gt;&lt;br /&gt;&lt;b&gt;Reason for sale:&lt;/b&gt; finished</description>
            <author>pleasuresaurus</author>
            <category>Games Garage Sales</category>
            <pubDate>Fri, 13 Jul 2018 13:50:04 +0800</pubDate>
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            <title>WTS Schecter Omen Extreme 7 guitar (price drop&amp;#33;)</title>
            <link>http://forum.lowyat.net/topic/4523504</link>
            <description>SOLD&amp;#33;</description>
            <author>pleasuresaurus</author>
            <category>Special Interest Garage Sales</category>
            <pubDate>Tue, 13 Feb 2018 08:05:53 +0800</pubDate>
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            <title>Final Fantasy XV PS4 [SOLD]</title>
            <link>http://forum.lowyat.net/topic/4507306</link>
            <description>&lt;b&gt;SOLD THX&lt;/b&gt;</description>
            <author>pleasuresaurus</author>
            <category>Games Garage Sales</category>
            <pubDate>Mon, 22 Jan 2018 13:32:32 +0800</pubDate>
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            <title>[SOLD] Overwatch &amp;amp; The Division PS4</title>
            <link>http://forum.lowyat.net/topic/4271041</link>
            <description>[SOLD]&lt;br /&gt;&lt;br /&gt;&lt;br /&gt;Hi guys, I&amp;#39;ve got a couple of games for sale:&lt;br /&gt;&lt;br /&gt;1.Overwatch R all - RM100&lt;br /&gt; &lt;br /&gt;2. Tom Clancy&amp;#39;s The Division (comes with metal case) R3 - RM80&lt;br /&gt;&lt;br /&gt;&lt;br /&gt;Contents all in good condiction, as is in photo below. Can COD in Penang or courier anywhere else. Drop me a PM if interested, thanks.&lt;br /&gt;&lt;br /&gt;&lt;!--SPOILER BEGIN--&gt;&lt;div class=&quot;spoilertop&quot; onClick=&quot;openClose('2ac4ae8ff2c93a605cfe5f1953bee74c')&quot; style=&quot;font-weight: bold&quot;&gt;&lt;u&gt;&amp;raquo; Click to show Spoiler - click again to hide... &amp;laquo;&lt;/u&gt;&lt;/div&gt;&lt;div class=&quot;spoilermain&quot; id=&quot;2ac4ae8ff2c93a605cfe5f1953bee74c&quot; style=&quot;display:none&quot;&gt;&lt;!--SPOILER END--&gt;&lt;img src='http://i.imgur.com/zzCNyVM.jpg' border='0' alt='user posted image' /&gt;&lt;br /&gt;&lt;img src='http://i.imgur.com/jfmELcd.jpg' border='0' alt='user posted image' /&gt;&lt;br /&gt;&lt;img src='http://i.imgur.com/jTrY7HX.jpg' border='0' alt='user posted image' /&gt;&lt;!--SPOILER DIV--&gt;&lt;/div&gt;&lt;!--SPOILER DIV--&gt;</description>
            <author>pleasuresaurus</author>
            <category>Games Garage Sales</category>
            <pubDate>Thu, 20 Apr 2017 12:48:05 +0800</pubDate>
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            <title>[SOLD] IPV D2 Vape Mod (Used)</title>
            <link>http://forum.lowyat.net/topic/3842259</link>
            <description>SOLD</description>
            <author>pleasuresaurus</author>
            <category>Garage Sales</category>
            <pubDate>Mon, 18 Jan 2016 20:57:22 +0800</pubDate>
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            <title>[WTS] Mayones Setius 6 GTM Electric Guitar</title>
            <link>http://forum.lowyat.net/topic/2894413</link>
            <description>&lt;b&gt;&lt;span style='font-size:14pt;line-height:100%'&gt;&lt;span style='color:blue'&gt;WTS Mayones Setius 6 GTM 6 string electric guitar&lt;/span&gt;&lt;/span&gt;&lt;/b&gt;&lt;br /&gt;&lt;br /&gt;Hi all, I’m letting go of my &lt;b&gt;Mayones Setius 6 GTM&lt;/b&gt; guitar. Guitar comes with Mayones Techra hardcase. Selling this sweet piece of gear as I’m in need of cash at the moment, am selling this guitar off at &lt;span style='color:blue'&gt;&lt;b&gt;a revised price of&lt;span style='font-size:14pt;line-height:100%'&gt; RM 5,000.00 can still nego a bit&lt;/span&gt;&lt;/b&gt;&lt;/span&gt;&lt;br /&gt;&lt;br /&gt;The guitar is in great condition, only used for about a year. Function wise tip top, this is one guitar u really won’t feel like putting down. Used by bands like Periphery, Tesseract, Dark Tranquility etc.&lt;br /&gt;&lt;br /&gt;Cosmetics wise all good, just slight rust on screws, and slight cracked plastic. &lt;a href='http://www.mayones.com/en/katalog/setius/setius_gtm' target='_blank'&gt;&lt;span style='color:red'&gt;&lt;b&gt;Check out specs here.&lt;/b&gt;&lt;/span&gt;&lt;/a&gt; &lt;br /&gt;&lt;br /&gt;Serious buyers only, please PM me. Prefer COD in Penang, but if you are from outside the area, give me a buzz and we try work something out.&lt;br /&gt;&lt;br /&gt;Check out pics below for details.&lt;br /&gt;&lt;br /&gt;&lt;a href='http://www.stooorage.com/show/2379/9481522_dsc_0250.jpg' target='_blank'&gt;&lt;img src='http://t2.stooorage.com/thumbs/2379/9481522_dsc_0250.jpg' border='0' alt='user posted image' /&gt;&lt;/a&gt;&lt;br /&gt;&lt;br /&gt;&lt;a href='http://www.stooorage.com/show/2379/9481523_dsc_0251.jpg' target='_blank'&gt;&lt;img src='http://t2.stooorage.com/thumbs/2379/9481523_dsc_0251.jpg' border='0' alt='user posted image' /&gt;&lt;/a&gt;&lt;br /&gt;&lt;br /&gt;&lt;a href='http://www.stooorage.com/show/2379/9481524_dsc_0258.jpg' target='_blank'&gt;&lt;img src='http://t2.stooorage.com/thumbs/2379/9481524_dsc_0258.jpg' border='0' alt='user posted image' /&gt;&lt;/a&gt;&lt;br /&gt;&lt;br /&gt;&lt;a href='http://www.stooorage.com/show/2379/9481525_dsc_0260.jpg' target='_blank'&gt;&lt;img src='http://t2.stooorage.com/thumbs/2379/9481525_dsc_0260.jpg' border='0' alt='user posted image' /&gt;&lt;/a&gt;</description>
            <author>pleasuresaurus</author>
            <category>Special Interest Garage Sales</category>
            <pubDate>Mon, 22 Jul 2013 01:41:20 +0800</pubDate>
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            <title>[SOLD&amp;#33;] Bugera 2x12 Speaker Cab</title>
            <link>http://forum.lowyat.net/topic/2611900</link>
            <description>&lt;span style='color:red'&gt;&lt;b&gt;&amp;#33;&amp;#33;&amp;#33;ITEM SOLD&amp;#33;&amp;#33;&amp;#33;&lt;/b&gt;&lt;br /&gt;&lt;/span&gt;&lt;br /&gt;&lt;br /&gt;Hi all, I&amp;#39;m letting go of my Bugera 2x12 140w guitar speaker cab. Selling this unit off at only &lt;b&gt;&lt;span style='color:blue'&gt;RM650.00 NEGO TILL LETGO AMIGO&amp;#33;&amp;#33;&amp;#33;&lt;/span&gt;&lt;/b&gt;&lt;br /&gt;&lt;br /&gt;The speaker cab is in great condition, functions wise tip top. You can &lt;a href='http://www.bugera-amps.com/en/products/212V-bk.aspx' target='_blank'&gt;&lt;span style='color:red'&gt;&lt;b&gt;check out the specs here.&lt;/b&gt;&lt;/span&gt;&lt;/a&gt;&lt;br /&gt;&lt;br /&gt;Cosmetics wise also all good, save for one small blot of white paint on left side of cab body. Check out pics for details.&lt;br /&gt;&lt;br /&gt;Prefer COD in Penang but if you are from outside the area, give me a buzz and we try work something out. Selling it off because I need the cash. Pics below:&lt;br /&gt;&lt;br /&gt;&lt;a href='http://www.stooorage.com/show/1269/7774448_img_0121.jpg' target='_blank'&gt;&lt;img src='http://t1.stooorage.com/thumbs/1269/7774448_img_0121.jpg' border='0' alt='user posted image' /&gt;&lt;/a&gt; &lt;a href='http://www.stooorage.com/show/1269/7774449_img_0122.jpg' target='_blank'&gt;&lt;img src='http://t1.stooorage.com/thumbs/1269/7774449_img_0122.jpg' border='0' alt='user posted image' /&gt;&lt;/a&gt;</description>
            <author>pleasuresaurus</author>
            <category>Garage Sales Archive</category>
            <pubDate>Sun, 02 Dec 2012 19:39:08 +0800</pubDate>
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            <title>LYN Guitar Phreaks Club v12</title>
            <link>http://forum.lowyat.net/topic/1801746</link>
            <description>Hi all, v11 got closed yesterday and still no v12 yet so here it is&amp;#33;  &lt;!--emo&amp;:clap:--&gt;&lt;img src='http://static.lowyat.net/style_emoticons/default/rclxms.gif' border='0' style='vertical-align:middle' alt='rclxms.gif' /&gt;&lt;!--endemo--&gt;</description>
            <author>pleasuresaurus</author>
            <category>Musicians</category>
            <pubDate>Tue, 22 Mar 2011 09:52:00 +0800</pubDate>
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            <title>ProCo Rat `85 Reissue</title>
            <link>http://forum.lowyat.net/topic/1668778</link>
            <description>Dunno if I&amp;#39;m srowpork or not, but recently found out that ProCo has released the &lt;a href='http://www.procosound.com/effects-devices/wfrat' target='_blank'&gt;&lt;b&gt;Limited Edition Reissue: `85 Whiteface RAT&lt;/b&gt;&lt;/a&gt;, with the units being apparently being built using components and specifications matching the old skool units. Priced at USD200&amp;#33; Adoi la, this racun is not good for my GAS.....</description>
            <author>pleasuresaurus</author>
            <category>Musicians</category>
            <pubDate>Wed, 08 Dec 2010 13:18:12 +0800</pubDate>
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            <title>I got tahan @ road block</title>
            <link>http://forum.lowyat.net/topic/1551338</link>
            <description>I was driving with sum frenz n kena tahan at roadblock. Wasn&amp;quot;t wearing seatbelt. Kena tahan, polis ask for my lesen n IC from all of us. I thot gonna kena saman, but suddenly the polis say &amp;#39;ok encik,timakasey&amp;#39; n let us go. Wat hepen?</description>
            <author>pleasuresaurus</author>
            <category>The Museum Of Kopitiam</category>
            <pubDate>Sun, 05 Sep 2010 01:34:23 +0800</pubDate>
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            <title>[WTA] Piezo electric pickups</title>
            <link>http://forum.lowyat.net/topic/1516112</link>
            <description>Hi guys, &lt;br /&gt;would like to ask for advice from all sifus regarding piezo electric pickups. I&amp;#39;m currently considering adding this option of using piezo pickups in my electric guitar live rig. I&amp;#39;m currently considering Fishman or L.R. Baggs piezo pickups. Thing is, I&amp;#39;m not sure which would be the better solution:&lt;br /&gt;&lt;br /&gt;1. Installing  tune-o-matic style pickup on my LP; OR&lt;br /&gt;&lt;br /&gt;2. Buying a guitar that comes with piezo pickups already&lt;br /&gt;&lt;br /&gt;My concern with the first is setup - aside from changing the bridge, I&amp;#39;m not too sure what a tune-o-matic based pickup installation would do to my guitar. Have to drill new holes for the knobs/wires etc? Also, I&amp;#39;m based in Penang so am wondering if there&amp;#39;s anyone here with the expertise to do the installation.&lt;br /&gt;&lt;br /&gt;With the second - which guitars would be reasonable for this purpose? Have read good things about the Schecter C1EA semi-hollow and the Fender Nashville Deluxe Power Tele, and the pricing seems reasonable enough for me to want to experiment with either one. &lt;br /&gt;&lt;br /&gt;What do you guys think, which would be the better option? Appreciate the help.&lt;br /&gt;&lt;br /&gt;</description>
            <author>pleasuresaurus</author>
            <category>Musicians</category>
            <pubDate>Fri, 06 Aug 2010 10:53:25 +0800</pubDate>
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            <title>Biotech Research Groups/Academics</title>
            <link>http://forum.lowyat.net/topic/0</link>
            <description></description>
            <category>PhD School</category>
            <pubDate>Thu, 01 Jan 1970 07:30:00 +0800</pubDate>
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            <title>Biotech Research Groups/Academics</title>
            <link>http://forum.lowyat.net/topic/1458866</link>
            <description>Hi guys, I&amp;#39;m in need of some help.&lt;br /&gt;&lt;br /&gt;I&amp;#39;m considering a Ph.D. in Biotechnology (applied areas such as Industrial, Biomedical, Enzymology) in a university in M&amp;#39;sia. Currently looking at universities based in the Central region (Klang Valley area) such as IMU,UPM, UKM, UM, etc. I&amp;#39;m currently based in the northern region but would like to relocate to Central, hence my interest in these unis. Otherwise I&amp;#39;d join USM in a heartbeat   &lt;!--emo&amp;:D--&gt;&lt;img src='http://static.lowyat.net/style_emoticons/default/biggrin.gif' border='0' style='vertical-align:middle' alt='biggrin.gif' /&gt;&lt;!--endemo--&gt; .&lt;br /&gt;&lt;br /&gt;To make my decision, I&amp;#39;d be grateful for some input from current students or PhD grads about their research groups. Among the things I&amp;#39;m looking at to decide where to go/approach is:&lt;br /&gt;&lt;br /&gt;- how are the principal investigators/academicians like? genial/helpful/territorial/petty/approachable/aloof etc.&lt;br /&gt;- working environment&lt;br /&gt;- research funding&lt;br /&gt;- accessibility to equipment/resources/training&lt;br /&gt;- presence/absence of internal politics&lt;br /&gt;- productivity of research group&lt;br /&gt;&lt;br /&gt;&lt;br /&gt;Looking forward to some input from you all. Cheers&amp;#33;&lt;br /&gt;</description>
            <author>pleasuresaurus</author>
            <category>Education Essentials</category>
            <pubDate>Wed, 16 Jun 2010 00:32:06 +0800</pubDate>
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            <title>Pleasuresaurus workout journal</title>
            <link>http://forum.lowyat.net/topic/1092389</link>
            <description>Hello everyone, the pleasuresaurus here. This is my 1st attempt at a workout journal post. I’ve been doing weights for a year, but only now wanna start post hehehe  &lt;!--emo&amp;:P--&gt;&lt;img src='http://static.lowyat.net/style_emoticons/default/tongue.gif' border='0' style='vertical-align:middle' alt='tongue.gif' /&gt;&lt;!--endemo--&gt; . &lt;br /&gt;&lt;br /&gt;I’m 172cm tall, when I began my program I was 115kg. After 6 months of working out I lost 20kg, and now weigh 95 kg. I’ve been stuck at this plateau ever since, which is one of the reasons why I wanna start documenting my workout. I need to assess my progress, and hopefully get some advice from fellow forumers on how to punch through. Plateaus are pretty depressing.&lt;br /&gt;&lt;br /&gt;In the beginning I started out with swimming everyday. I have a weak back so I avoid high impact stuff like running, jogging etc. My left arm is noticeably weaker than my right, so I make it a point to choose workouts that rely on both arms independently such as dumbbells instead of barbells.&lt;br /&gt;&lt;br /&gt;&lt;b&gt;When I first started gyming, this was what my routine looked like:&lt;/b&gt;&lt;br /&gt;&lt;!--SPOILER BEGIN--&gt;&lt;div class=&quot;spoilertop&quot; onClick=&quot;openClose('69315906f38e813ba98b76b4ff378c5b')&quot; style=&quot;font-weight: bold&quot;&gt;&lt;u&gt;&amp;raquo; Click to show Spoiler - click again to hide... &amp;laquo;&lt;/u&gt;&lt;/div&gt;&lt;div class=&quot;spoilermain&quot; id=&quot;69315906f38e813ba98b76b4ff378c5b&quot; style=&quot;display:none&quot;&gt;&lt;!--SPOILER END--&gt;&lt;br /&gt;A – Chest, Tricep, Shoulder&lt;br /&gt;B – Back, Bicep&lt;br /&gt;C – Abs, Legs&lt;br /&gt;&lt;br /&gt;I work out on weekdays, Mon-Fri. I will cycle my workout days like so: &lt;br /&gt;&lt;br /&gt;Week 1 - ABCAB&lt;br /&gt;Week 2 – CABCA&lt;br /&gt;Week 3 - BCABC&lt;br /&gt;&lt;br /&gt;My workouts consist of 9-12 sets with 15 reps each, followed by 20-40 minutes of cardio on the cycle.&lt;br /&gt;&lt;br /&gt;A&lt;br /&gt;-	Chest: Dumbell bench press - flat, incline &amp;amp; decline (4 sets of 15 reps each, for a total of 12 sets)&lt;br /&gt;&lt;br /&gt;-	Shoulder: Shoulder press, lateral raises, Bent Over Dumbbell Rear Delt Raise (Head On Bench) (3 sets of 15 reps each, for a total of 9 sets)&lt;br /&gt;&lt;br /&gt;-	Tricep: Skullcrushers, cable one arm pull downs, overhead raises (3 sets of 15 reps each, for a total of 9 sets)&lt;br /&gt;&lt;br /&gt;B&lt;br /&gt;&lt;br /&gt;-	Back: back extensions, shrugs, bent over dumbbell rows, supermans (3 sets of 15 reps each, for a total of 12 sets)&lt;br /&gt;&lt;br /&gt;-	Biceps: curls, preacher curls (3 sets of 15 for a total of 6 sets)&lt;br /&gt;&lt;br /&gt;C&lt;br /&gt;-	Legs: Lying leg curls, seated leg curls, weighted calf raises, leg press(3 sets of 15 reps each, for a total of 12 sets)&lt;br /&gt;&lt;br /&gt;-	Abs: inclined crunches (3 sets of 30), leg raises (3 sets of 15)&lt;br /&gt;&lt;br /&gt;&lt;!--SPOILER DIV--&gt;&lt;/div&gt;&lt;!--SPOILER DIV--&gt;&lt;br /&gt;I made a lot of progress in the first few months but after awhile I got stuck, this got me really depressed. I understand that plateauing is just a bodily adaptation to the workload it is given, and all I need to overcome it is to change, but I’ve been having trouble with that for quite a while.&lt;br /&gt;&lt;br /&gt;It wasn’t until I had a body scan that I realized that my current workout regime was practically useless already. The scan assesses bodily fat and muscle percentage by individual parts, like arms, legs, torso etc. What POed me was that despite a year of working out, my muscle percentage was generally only within the “normal” range. I made no gains at all. This prompted me to study and change my workout regime. I decided that I needed to get back to basics, less is more. So after doing some research, &lt;b&gt;I came up with this:&lt;/b&gt;&lt;br /&gt;&lt;!--SPOILER BEGIN--&gt;&lt;div class=&quot;spoilertop&quot; onClick=&quot;openClose('efa592d919bf2f1b0ec83ef0cd4513ad')&quot; style=&quot;font-weight: bold&quot;&gt;&lt;u&gt;&amp;raquo; Click to show Spoiler - click again to hide... &amp;laquo;&lt;/u&gt;&lt;/div&gt;&lt;div class=&quot;spoilermain&quot; id=&quot;efa592d919bf2f1b0ec83ef0cd4513ad&quot; style=&quot;display:none&quot;&gt;&lt;!--SPOILER END--&gt;&lt;br /&gt;I still stick to the 5 day a week cycle, with workouts followed by cardio:&lt;br /&gt;&lt;br /&gt;Mon – Chest&lt;br /&gt;Tue – Back&lt;br /&gt;Wed – Shoulders&lt;br /&gt;Thu – Legs, Abs&lt;br /&gt;Fri – Bicep, Tricep&lt;br /&gt;&lt;br /&gt;&lt;br /&gt;Chest – Flat dumbbell press, chest fly (6 sets of 10 reps each, for a total of 12 sets)&lt;br /&gt;&lt;br /&gt;Back – Stiff legged deadlifts, bent over dumbbell rows (6 sets of 10 reps each, for a total of 12 sets)&lt;br /&gt;&lt;br /&gt;Shoulders – Shoulder press, lateral raises (6 sets of 10 reps each, for a total of 12 sets)&lt;br /&gt;&lt;br /&gt;Legs - Lying leg curls, seated leg curls, weighted calf raises, leg press(3 sets of 15 reps each, for a total of 12 sets)&lt;br /&gt;&lt;br /&gt;Abs: inclined crunches (3 sets of 30), leg raises (3 sets of 15)&lt;br /&gt;&lt;br /&gt;Arms: Skullcrushers, bicep curls (6 sets of 10 reps each, for a total of 12 sets)&lt;br /&gt;&lt;br /&gt;Now with less reps, I can manage heavier weights. U might notice my leg workouts haven’t really changed, this is why:&lt;br /&gt;&lt;br /&gt;I’ve decided to include high intensity interval training in my daily workout. So instead of straight 20 mins of cycling, I’d do this:&lt;br /&gt;&lt;br /&gt;1 min warm up&lt;br /&gt;5-10 min HIIT&lt;br /&gt;10 warm down&lt;br /&gt;&lt;br /&gt;My HIIT consists of 20 sec hard fast cycling at higher resistance, followed by 20 sec of slow cycling at lower resistance. &lt;br /&gt;&lt;br /&gt;So, 20 on, 20 off. &lt;br /&gt;&lt;br /&gt;I gradually increase the resistance that I cycle at once I can cope with 10 mins of HIIT. Since I do this for every workout, I decided to just maintain the routines i did for my legs so i don&amp;#39;t over do it.&lt;br /&gt;&lt;br /&gt;I initially tried doing Tabata workouts but they were just beyond my current level of fitness, I just can’t manage to pull off 8 min of 20s on, 10s off.&lt;br /&gt;&lt;br /&gt;&lt;!--SPOILER DIV--&gt;&lt;/div&gt;&lt;!--SPOILER DIV--&gt;&lt;br /&gt;&lt;b&gt;Fuel&lt;/b&gt;&lt;br /&gt;Food wise, I try my best to eat clean, with a cheat day on the weekends, either Saturday or Sunday. A typical daily menu would be&lt;br /&gt;&lt;!--SPOILER BEGIN--&gt;&lt;div class=&quot;spoilertop&quot; onClick=&quot;openClose('1ebe11c344de1fdd12ddd21e947ab6c0')&quot; style=&quot;font-weight: bold&quot;&gt;&lt;u&gt;&amp;raquo; Click to show Spoiler - click again to hide... &amp;laquo;&lt;/u&gt;&lt;/div&gt;&lt;div class=&quot;spoilermain&quot; id=&quot;1ebe11c344de1fdd12ddd21e947ab6c0&quot; style=&quot;display:none&quot;&gt;&lt;!--SPOILER END--&gt;&lt;br /&gt;B’fast: tesco light choices wholebran with sultana cereal, milk, whey&lt;br /&gt;&lt;br /&gt;Lunch: 2 x Wholemeal bread sandwiches with boiled chicken breast or canned tuna, romaine lettuce, tomatoes, onions, cheese, chilli sauce&lt;br /&gt;&lt;br /&gt;Dinner: same as lunch, plus whey post-workout&lt;br /&gt;&lt;br /&gt;I’ll snack on apples, Gardenia Toast&amp;#39;em bread or almonds in between meals. I;ve started taking Ergolean AMP 2 a couple months back, they give a pretty good burn but I think my body is adapting to them already so I need to up my dosage.&lt;br /&gt;&lt;br /&gt;&lt;br /&gt;&lt;br /&gt;&lt;br /&gt;That’s pretty much food.&lt;!--SPOILER DIV--&gt;&lt;/div&gt;&lt;!--SPOILER DIV--&gt;&lt;br /&gt;I’ve been on this new workout for 2 weeks now, the exhaustion and soreness reminds me of when I first started, so I guess it must be doing its job. Stiff legged deadlifts gives me debilitatingly sore hamstrings…I intend to post a log on the weights I’ve lifted soon. Comments and critiques very much welcome.&lt;br /&gt;&lt;br /&gt;______________________________&lt;br /&gt;&lt;br /&gt;28.7.09 - Ok, went to the gym earlier and took down the results of my first body scan last month, June:&lt;br /&gt;&lt;br /&gt;&lt;b&gt;Whole body&lt;/b&gt;&lt;br /&gt;Fat 23.3%&lt;br /&gt;Muscle 28.6%&lt;br /&gt;&lt;br /&gt;&lt;b&gt;Trunk&lt;/b&gt;&lt;br /&gt;Fat 21.8%&lt;br /&gt;Muscle 19.9%&lt;br /&gt;&lt;br /&gt;&lt;b&gt;Leg&lt;/b&gt;&lt;br /&gt;Fat 32.7%&lt;br /&gt;Muscle 46.0%&lt;br /&gt;&lt;br /&gt;&lt;b&gt;Arm&lt;/b&gt;&lt;br /&gt;Fat 32.2%&lt;br /&gt;Muscle 34.5%&lt;br /&gt;&lt;br /&gt;&lt;b&gt;Viceral Fat&lt;/b&gt; is a high 18%&lt;br /&gt;&lt;br /&gt;&lt;b&gt;BMI&lt;/b&gt; = 33.1&lt;br /&gt;&lt;br /&gt;&lt;b&gt;% Body Fat &lt;/b&gt;= 32.4%&lt;br /&gt;&lt;br /&gt;&lt;b&gt;BMR &lt;/b&gt; = 1985&lt;br /&gt;</description>
            <author>pleasuresaurus</author>
            <category>Member Workout Journals</category>
            <pubDate>Sat, 11 Jul 2009 02:56:32 +0800</pubDate>
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        <item>
            <title>Office conducting Stress Management Course</title>
            <link>http://forum.lowyat.net/topic/1074980</link>
            <description>Stuck in the hall listening to the stupid speaker talk kok bout stress management. Work cannot finish, deadline next week, course 3 days, wtf?&amp;#33; Lagi stress&amp;#33;&lt;br /&gt;&lt;br /&gt;</description>
            <author>pleasuresaurus</author>
            <category>The Museum Of Kopitiam</category>
            <pubDate>Thu, 25 Jun 2009 10:23:51 +0800</pubDate>
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        <item>
            <title>Canon Warehouse Clearance Sale</title>
            <link>http://forum.lowyat.net/topic/968460</link>
            <description>Hi guys, I heard that Canon is having a warehouse clearance sale in Penang at their center near MGS on  this coming 28th. Can anybody confirm this? Are there others occuring in other states? I&amp;#39;m a Nikonian myself but wouldn&amp;#39;t mind peeking into the dark side &lt;!--emo&amp;:P--&gt;&lt;img src='http://static.lowyat.net/style_emoticons/default/tongue.gif' border='0' style='vertical-align:middle' alt='tongue.gif' /&gt;&lt;!--endemo--&gt;</description>
            <author>pleasuresaurus</author>
            <category>Photography, Digital Imaging &amp;amp; Video</category>
            <pubDate>Wed, 18 Mar 2009 09:17:51 +0800</pubDate>
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